• Log In
• Register

There is a war of milk going on. Cow’s milk haters are pitting websites covered with unappetizing photos and fast facts against white-lipped celebrities and the traditional food pyramid. Many are making the ‘soy switch’, giving up cow’s milk in favor of what is claimed to be a healthier alternative: soymilk. Why do they make the switch and is it nutritionally justified? Could the cow’s milk hype be simply a push by big-money corporations? Could the soy milk craze be nothing more than hippie paranoia? Without attempting to answer either of those, an objective look at the nutritional value of each type of milk should allow anyone to decide if the ‘switch’ is justified, or not.

The Standard: Cow’s Milk

Why Drink It?

Cow’s milk is persistently plugged as being healthy due to its calcium (and sometimes protein) content, but it is also a good source of a number of vitamins. A quick fridge inspection resulted in the following nutritional data for typical 2% reduced fat cow’s milk:

As shown in Figure 1, a serving of your average 2% milk contains 30% of the daily recommended intake (DRI) of calcium as part of a 2,000 calorie diet. This constitutes a significant source of calcium, which is necessary to prevent osteoporosis, a disease in which bones become fragile and more likely to break.2 The same amount of cow’s milk contains 8 g of protein. (Interestingly, however, the DRI of protein, along with sugar, is missing.) Milk is also, either naturally or through fortification, the source of a number of other nutrients:3

• Vitamins D and K - essential for bone health
• Iodine - a mineral essential for thyroid function
• Vitamin B12 and Riboflavin - necessary for cardiovascular health and energy production
• Biotin and Pantothenic Acid - B vitamins important for energy production
• Vitamin A - critical immune function
• Potassium and Magnesium - for cardiovacular health
• Selenium - cancer-preventive trace mineral
• Thiamin - B-vitamin important for cognitive function, especially memory
• Conjugated Linoleic Acid4 - beneficial fatty acid that inhibits several types of cancer in mice, has been shown to kill human skin cancer, colorectal cancer and breast cancer cells in in vitro studies, and may help lower cholesterol and prevent atherosclerosis

Why Not Drink It?

So far so good? Don’t start waxing down that udder yet!

Fat content is a major concern. The information listed in Figure 1 has 37% less fat than whole milk, but the majority of the fat remains. In fact, fat content is listed as a reason to look elsewhere for calcium by scientists at Harvard who worked to develop a more accurate food pyramid.5

While cow’s milk is a good source of calcium, scientific evidence does not support the claim that the consumption of cow’s milk as a source of calcium reduces the risk of osteoporosis. In fact, epidemiological research has shown that the countries with the highest dairy consumption rates, including the US, Sweden and Finland, also have the highest incidence of osteoporosis. The key is not to simply intake calcium, but to maintain an adequate calcium balance. In doing so, many factors are as important, if not more so, than calcium intake, including sodium intake, lifestyle (including physical activity (especially during teenage years), smoking, drinking, etc), animal protein intake, a healthy diet, gender, race, age, vitamin D status, and food calcium absorption rates.6

The high protein content of cow’s milk can also cause difficulties. Not only is protein over-consumed in the average Americans diet (which might explain why there is no listed DRI), but the animal protein contained in milk actually acts to block the absorption of calcium and can cause the human body to produce antibodies which are believed to damage the pancreas, leading to the development of type 1 diabetes (juvenile-onset).7

Cow’s milk consumption has been connected to numerous diseases and cancers. In children, cow's milk consumption has been linked to anemia, colic, allergies, asthma, and juvenile-onset diabetes. In adults, cow's milk consumption is related to heart disease, prostate cancer, and breast cancer. The milk sugar lactose and its breakdown product galactose have been linked to increased risk of ovarian cancer. According to a review published by the World Cancer Research Fund and the American Institute for Cancer Research, at least 11 human population studies have linked dairy product consumption and prostate cancer.8

The approval of a synthetic growth hormone, rBST (recombinant bovine stomatotropin), by the US Food and Drug Administration is a concern as well. This hormone has no therapeutic value but to increase the production of milk. Already under stress from the existing high production demands, dairy cows may now suffer more frequent bouts of mastitis. Cows treated with rBST may result in the administering of more antibiotics, the residue of which may end up in the milk supply.9

There is also some evidence to suggest that cow’s milk-based cheese might actually be addictive. Studies have detected morphine in milk from cows and humans, and also a protein named casein that releases numerous opiates in the brain, serving as a reward that leads you to eat it habitually.10

Lastly, a comparison of cow’s milk and human milk reveals significant differences in the needs of the two animals. One cup of human milk has 70% less protein, 38% more fat, and 47% more carbohydrates than cow's milk. There are also significant contrasts when comparing all other components of human versus cow's milk, including levels of vitamin C, folic acid, sodium, iron, and calcium.11,12

The Alternative: Soy Milk

Why Drink It?

Soy milk has all the nutritional value of cow’s milk (including calcium, if fortified) without the antibiotics, hormones, fat, cholesterol, addictive nature, excess protein, or links to cancer, diabetes, and other diseases. This was roughly confirmed by a follow-up fridge raid that produced the following nutritional info for an equal serving of soy milk:13

In addition, the phytochemicals found in abundance in Soymilk have been found to reduce the risk of cancer, particularly isoflavones, genistein and daidzein. There is also evidence that isoflavones in particular assist in the prevention of osteoporosis by reducing calcium loss from bones. They also mimic estrogen and can reduce the effects of menopause symptoms.15

The consumption of soy protein has been shown to reduce the levels of cholesterol and lessen the incidences of atherosclerosis.16

Soy has also been an effective means of diabetes management through its ability to control blood sugar levels.17

Several studies have indicated that a regular intake of soy foods may help to prevent hormone related cancers such as breast cancer, prostate cancer and colon cancer.18

Soy protein is of very high quality because it contains all essential amino acids. The amino acids of soy combine very well with the amino acids of cereals.19

Soy is a good source of lecithin and vitamin E. These natural antioxidants prevent oxidation of LDL cholesterol.20

Soy is rich in magnesium, which plays an important function for the bones, heart and arteries.21

Soy also has ecological advantages when compared to cow’s milk. The amount of soy that could be grown on acreage used by grazing cattle could feed more people than the cows do, and soybeans grow abundantly and actually replenish the soil they grow in.22

Why Not Drink It?

For those who grew up on cow’s milk, soy milk isn’t nearly as rich or tasty, although many commercial brands add things such as seaweed for thickness and malted cereal extract for thickness and a mild sweetness. Soy milk is sold plain and flavored; vanilla and chocolate as well as more exotic flavors are available.

Troubles may arise when cooking, as there are noticeable changes when using soymilk in place of cow’s milk when making things such as quiche or macaroni and cheese.

The Verdict

The verdict is clear: cow’s milk may not be the epitome of evil it is made out to be, but in terms of health, soy milk is the clear alternative. Time to make the switch.

Discuss this Article

Have an opinion, a question, or correction? Leave comments for this article in the discussion area.