Which type of milk is best for you? - Jonathan J. O’Sullivan & Grace E. Cunningham

Summary

The video explores various types of milk, including dairy and plant-based options like almond, soy, and oat. It compares their nutritional content, with cow's milk providing significant protein, carbs, and fats, while plant-based milks offer fewer carbs and 'good fats.' Soy milk stands out with comparable protein to dairy and potassium content. The script also addresses health considerations like lactose intolerance and allergies. Environmental impact is highlighted, with dairy milk requiring substantial land and water resources, contributing to deforestation and high greenhouse gas emissions. Plant-based milks, especially oat and soy, are more sustainable choices, using less land and water and producing fewer emissions.

Takeaways

• 🥛 There's a wide variety of milk alternatives available, including dairy and plant-based options.
• 🐄 Cow's milk contains 8g protein, 12g carbs, and 2-8g fat, providing essential nutrients for an average adult.
• 🌿 Plant-based milks generally have fewer carbs and fats but are often higher in 'good fats'.
• 🥜 Almond milk is low in protein and nutrients, while oat milk is rich in beta-glucans and carbohydrates.
• 🍼 Soy milk is comparable to cow's milk in protein and is a good source of potassium.
• 🌱 Isoflavones in soy milk were once thought to cause hormonal imbalances but are now known to have a much weaker effect.
• 🌐 For those with dietary restrictions, plant-based milks are often preferable, especially for those lactose intolerant or allergic to nuts.
• 🥗 If you have a limited diet, cow's milk can be a more efficient source of nutrients.
• 🌳 The production of cow's milk requires a significant amount of land, contributing to deforestation and habitat destruction.
• 💧 Almond milk requires a lot of water, while soy and oat milks need less, making them more sustainable choices.
• 🌍 In terms of environmental impact, plant-based milks, especially oat and soy, are more sustainable due to lower land and water usage and greenhouse gas emissions.

Q & A

What are the two methods to turn a plant into something resembling milk?

The two methods are soaking, draining, rinsing, and milling the plant into a thick paste, or drying and milling it into flour.

What are the approximate nutritional contents of a 250 ml glass of cow's milk?

A 250 ml glass of cow's milk contains 8 grams of protein, 12 grams of carbohydrates, and 2 to 8 grams of fat depending on if it's skim, reduced fat, or whole.

How do plant-based milks compare to dairy milk in terms of carbohydrates and fat content?

Most plant-based milks have less carbohydrates and less fat than dairy milk, but they often contain more 'good fats'.

Why are vitamin D and calcium important in the context of milk consumption?

Vitamin D and calcium are important because they are healthy nutrients found in dairy milk that do not occur naturally in most plant-based milks.

What are the protein contents of almond and oat milk compared to cow's milk?

Both almond and oat milk are low in protein compared to cow's milk, which contains as much protein as the average adult needs in about 15% of their daily requirement.

What is the nutritional benefit of oat milk that is mentioned in the script?

Oat milk is full of beta-glucans, a healthy type of fiber, and it also has a lot of carbohydrates compared to other plant milks.

How does the protein content of soy milk compare to cow's milk?

Soy milk has as much protein as cow's milk, making it a good alternative for those seeking a plant-based option with similar protein content.

What is an isoflavone and why was there concern about it in soy milk?

Isoflavones are compounds found in soybeans that were once thought to potentially trigger hormonal imbalances by mimicking the function of estrogen. However, soy milk contains very small amounts of isoflavones, which have a much weaker effect on our bodies than estrogen.

What factors might make one type of milk the 'clear winner' for an individual?

Factors such as lactose intolerance, nut allergies, and access to a varied diet can make one type of milk a better choice for an individual.

How does the land use for producing a glass of cow's milk compare to plant-based milks?

It takes almost 4 square kilometers to produce a glass of cow's milk, whereas it takes about a quarter square kilometer for a glass of oat or soy milk.

Which milk uses the most water in its production process?

Dairy milk uses the most water with about 120 liters per glass, primarily for watering cows and growing their food.

What is the approximate greenhouse gas emission per glass of dairy milk?

Each glass of dairy milk contributes over half a kilogram of greenhouse gas emissions.

Why might plant-based milks, particularly oat or soy milk, be considered better for the planet?

Plant-based milks, especially oat or soy milk, generally use fewer resources and produce less pollution than dairy milk production, which requires more land and water and generates more greenhouse gas emissions.

Outlines

00:00

🥛 Milk Choices and Nutritional Comparison

The paragraph discusses the variety of milk options available, including dairy and plant-based alternatives. It explains the process of creating plant-based milks from plants like almonds and oats, which involves soaking, draining, milling, and fortifying with vitamins and minerals. The nutritional content of cow's milk is compared to plant-based milks, highlighting that dairy milk contains more protein, carbohydrates, and fat, but plant-based milks have less carbohydrates and 'good fats.' The paragraph also notes that plant-based milks often lack naturally occurring vitamin D and calcium found in dairy milk. Almond milk is described as low in protein and nutrients, while oat milk is rich in beta-glucans and carbohydrates. Soy milk is highlighted for its protein content, similar to cow's milk, and its potassium content. Concerns about isoflavones in soy milk are addressed, stating they have a weaker effect on the body than estrogen.

Keywords

💡Dairy Milk

Dairy milk is a liquid produced by the mammary glands of mammals, typically cows. It is a staple in many diets and is known for its high protein, carbohydrate, and fat content. In the context of the video, dairy milk is compared with plant-based alternatives to determine which is best for both health and environmental concerns. The script mentions that a 250 ml glass of cow's milk contains 8 grams of protein, 12 grams of carbohydrates, and 2 to 8 grams of fat, depending on the type.

💡Plant-Based Milks

Plant-based milks are alternatives to dairy milk, made from various plants such as almonds, soybeans, and oats. They are often fortified with vitamins and minerals to mimic the nutritional profile of dairy milk. The video discusses the nutritional content of these milks, noting that most have less carbohydrates and fat but more 'good fats' compared to dairy milk. Examples in the script include almond milk, which has the least nutrients among the four, and oat milk, which is rich in beta-glucans.

💡Protein

Protein is a macronutrient essential for the body's growth, maintenance, and repair. The video script highlights that a 250 ml glass of cow’s milk contains 8 grams of protein, which is about 15% of the daily protein an average adult needs. Protein content is a key factor when comparing the nutritional value of different milk types.

💡Carbohydrates

Carbohydrates are another macronutrient that provides energy to the body. The script points out that most plant-based milks have fewer carbohydrates than dairy milk. Carbohydrates are important for the discussion as they contribute to the overall caloric intake and energy levels.

💡Fat

Fat is a macronutrient that is essential for various bodily functions, including hormone production and nutrient absorption. The video mentions that dairy milk contains 2 to 8 grams of fat, depending on whether it's skim, reduced fat, or whole. Plant-based milks are said to have less fat but more 'good fats,' which are healthier types of fats.

💡Vitamin D and Calcium

Vitamin D and calcium are nutrients found in dairy milk that are essential for bone health. The script notes that these nutrients do not occur naturally in most plant-based milks, which is a significant consideration for those seeking these specific nutrients from their milk choice.

💡Beta-Glucans

Beta-glucans are a type of soluble fiber found in oat milk, as mentioned in the script. They are known for their health benefits, such as aiding in digestion and potentially helping to lower cholesterol. Oat milk is highlighted as being particularly high in beta-glucans compared to other plant-based milks.

💡Soy Milk

Soy milk is made from soybeans and is noted in the script for having a protein content comparable to cow's milk. It is also a good source of potassium. The video addresses concerns about isoflavones in soy, which were once thought to potentially cause hormonal imbalances, but it clarifies that these compounds have a much weaker effect than estrogen.

💡Lactose Intolerant

Lactose intolerance is a condition where individuals have difficulty digesting lactose, a sugar found in dairy milk. The script suggests that for those who are lactose intolerant, plant-based milks are a better option as they are naturally lactose-free.

💡Land Use

Land use is a critical environmental factor discussed in the video. It refers to the amount of land required to produce a product. The script states that it takes almost 4 square kilometers to produce a glass of cow's milk, which is significantly more than the land required for plant-based milks, making the latter a more sustainable choice in terms of land use.

💡Water Usage

Water usage is another environmental consideration highlighted in the script. It refers to the amount of water required to produce a product. Dairy milk uses the most water, about 120 liters per glass, primarily for watering cows and growing their food. In contrast, soy and oats require only about 5 to 10 liters per glass of milk, indicating that plant-based milks are more water-efficient.

💡Greenhouse Gas Emissions

Greenhouse gas emissions are gases that trap heat in the atmosphere, contributing to climate change. The video script notes that dairy milk production contributes over half a kilogram of greenhouse gas emissions per glass, largely due to methane produced by cows. Plant-based milks, on the other hand, generate about 0.1 to 0.2 kilograms per glass, making them a more environmentally friendly option.

Highlights

A wide variety of milk alternatives are available in stores, including dairy and plant-based options.

Plant-based milks are made by processing plants into paste or flour, then fortifying, flavoring, and diluting with water.

Cow's milk contains significant amounts of protein, carbohydrates, and varying levels of fat.

Plant-based milks generally have less carbohydrates and fat, but more 'good fats' compared to dairy milk.

Vitamin D and calcium, found in dairy milk, are not naturally present in most plant-based milks.

Almond milk is low in protein and nutrients compared to dairy milk.

Oat milk is rich in beta-glucans, a healthy fiber, and has a high carbohydrate content.

Soy milk has a protein content comparable to cow's milk and is a good source of potassium.

Isoflavones in soy milk have a weak effect on the body and are not linked to hormonal imbalances.

The choice of milk can depend on individual dietary needs, such as lactose intolerance or nut allergies.

Dairy milk can be a nutrient-efficient choice for those without access to a varied diet.

All four types of milk discussed are nutritious enough to be part of a balanced diet.

The environmental impact of milk production is an important consideration for many consumers.

Cow's milk production requires a large land area and contributes to deforestation and habitat destruction.

Producing a glass of cow's milk requires almost 4 square kilometers of land.

Oat and soy milk production requires significantly less land use compared to dairy milk.

Almond milk production has similar land use to soy and oat milk, but the location of farms is also a concern.

Dairy milk uses the most water in its production process, followed by almonds.

Soy and oat milk require less water to produce compared to dairy and almond milk.

Milk production, particularly from dairy cows, generates significant greenhouse gas emissions.

Plant-based milks, especially oat and soy, have a lower environmental impact and are more sustainable choices.

Transcripts

If you go to the store in search of milk,

there are a dizzying number of products to choose from.

There’s dairy milk, but also plant-based products.

To turn a plant into something resembling milk,

it must be either soaked, drained, rinsed, and milled into a thick paste,

or dried, and milled into flour.

The plant paste or flour is then fortified with vitamins and minerals,

flavoured, and diluted with water.

The result is a barrage of options

that share many of the qualities of animal milk.

So which milk is actually best for you?

Let’s dive into some of the most popular milks:

dairy, almond, soy, or oat?

A 250 ml glass of cow’s milk contains 8 grams of protein,

12 grams of carbohydrates, and 2 to 8 grams of fat

depending on if it’s skim, reduced fat, or whole.

That’s approximately 15% the daily protein an average adult needs,

roughly 10% the carbohydrates and 2 to 15% the fat.

Most plant-based milks have less carbohydrates than dairy milk.

They also have less fat, but more of what’s often called “good fats.”

Meanwhile, the healthy nutrients vitamin D and calcium found in dairy milk

don’t occur naturally in most plant-based milks.

Looking more closely at our plant-based milks,

both almond and oat are low in protein compared to dairy.

But while almond milk has the least nutrients of the four,

oat milk is full of beta-glucans, a healthy type of fibre.

It also has a lot of carbohydrates compared to other plant milks—

sometimes as much as dairy milk.

Soy milk, meanwhile, has as much protein as cow’s milk

and is also a great source of potassium.

Soybeans contain isoflavone,

which people used to think might trigger hormonal imbalances

by mimicking the function of estrogen.

But ultimately, soy milk contains very small amounts of isoflavones,

which have a much weaker effect on our bodies than estrogen.

Depending on individual circumstances,

one of these milks may be the clear winner:

if you’re lactose intolerant, then the plant-based milks pull ahead,

while if you’re allergic to nuts, almond milk is out.

For people who don’t have access to a wide and varied diet,

dairy milk can be the most efficient way to get these nutrients.

But all else being equal, any one of these four milks

is nutritious enough to be part of a balanced diet.

That’s why for many people, the milk that’s best for you

is actually the milk that’s best for the planet.

So which uses the fewest resources and produces the least pollution?

It takes almost 4 square kilometers to produce just one glass of cow’s milk,

land use that drives deforestation and habitat destruction.

Most of that is land the cows live on, and some is used to grow their feed.

Many cows eat soy beans and oats.

It takes much less land to grow the oats or soybeans for milk

than it does to feed a dairy cow—

only about a quarter square kilometer per glass.

Almond milk has similar land use.

But where that land is also matters—

soybean farms are a major driver of deforestation,

while oat and almond farms aren’t.

Making milk uses water every step of the way,

but it’s the farming stage where big differences emerge.

Dairy milk uses the most water— about 120 liters per glass,

mostly to water cows and grow their food.

Almonds take second place, at more than 70 liters of water per glass.

Most of that water is used to grow almond trees,

which take years of watering before they start producing almonds.

The trees must be watered consistently, or they die,

while many other crops can be left fallow and still produce later.

All told, soy and oats require less water to grow:

only about 5 to 10 liters per glass of milk.

Milk production generates some greenhouse gas emissions—

about 0.1 to 0.2 kilograms per glass for the plant-based milks.

But for dairy milk, the cows themselves also produce emissions

by burping and farting out large quantities of the gas methane.

Overall, each glass of dairy milk

contributes over half a kilogram of greenhouse gas emissions.

So while depending on your dietary needs,

any one of these milks may be a good fit, in terms of the health of our planet

there’s a strong case for choosing plant-based milks,

particularly oat or soy milk.