Best Milk? Cow vs Buffalo vs Dairy Alternatives

Aakhir Tak – In Shorts

• India offers various dairy options: cow, buffalo, goat, and camel milk.
• Dairy alternatives like oat milk, almond milk, and soy milk are also available.
• The best milk choice depends on nutritional needs, digestion, and health goals.
• Cow’s milk is a good source of calcium and protein, but some are lactose intolerant.
• Plant-based milk can be a good dairy alternative, but nutritional value varies.

Aakhir Tak – In Depth

From cow milk and buffalo milk to goat and camel milk, the dairy choices are plentiful across India. Dairy alternatives like oat milk, almond milk, and soy milk have also flooded the market. So, which milk is the best for you? What milk is better – cow, buffalo, or dairy alternative? India Today Digital decodes the best milk options based on expert opinions and research.

For most Indians, milk and dairy products are integral to their diets. According to the National Family Health Survey, two out of three adults in India consume milk and dairy products. Another survey by the National Statistics Office (NSO) revealed that people in Northern and Western states spend 20-30% of their net food expenditure on milk and dairy products.

Earlier, geography decided what milk you’d consume. But now, supermarkets, online delivery systems, and mushrooming brands offer various dairy options across most of India.

Neelanjana Singh, a nutritionist, told India Today Digital, “We are in the era of personalized nutrition. There are nuances to which milk is best for whom.”

A quick search on Instagram shows hundreds of reels debating the best milk for fat loss, thyroid health, or PCOD. Some even feature nutritionists dissecting claims by celebrities who advocate quitting dairy altogether. YouTube is also filled with videos with millions of views on the same question.

Last year, a milk controversy erupted when the Food Safety and Standards Authority of India directed companies to stop labeling dairy products as A1 or A2, calling them misleading. Some brands claim A2 milk from native cows is healthier, while A1 from hybrids could be harmful. However, research remains inconclusive.

The research on animal-based milk benefits is clearer. However, a comparative study depends on nutritional needs. While animal-based milk has higher calcium and protein content, they also differ in nutritional value.

Dairy alternatives, lower in calories, are better for weight management. However, they are also lower in nutritional value. Balancing nutritional needs and caloric needs is no easy task, and an informed choice must be made. Amid all the chatter and confusion, here’s what experts and research suggest about choosing the right milk.

How Cow Became the Go-To Choice for Milk

Worldwide dietary trends, including dairy practices, haven’t always remained as we see them today. Cow milk consumption has been popular in certain areas of the US, Europe, and Asia due to cows’ adaptability and ease of domestication. It became popular as a marketable commodity after urbanization and government bids to encourage dairy for soldiers in World War II.

In India, cow milk has traditionally been a popular choice in certain regions, used widely in food, religious rituals, and Ayurveda. Buffalo milk, however, is popular in North and Central India due to its higher fat content, ideal for ghee and sweets. Camel and goat milk have mostly been consumed for medicinal properties.

Cow milk became increasingly marketable in India after mass milk production began in the 1970s after the White Revolution or Operation Flood, transforming India from a milk-deficit nation into the world’s largest milk producer. Data from 2020-21 show cows produced 51% of India’s milk, buffaloes 45%, and goats 3%. Earlier figures showed buffaloes leading India’s milk production.

Cow Milk, Goat Milk, Oat Milk, Almond Milk…

Cow milk, the most common, comes in full cream, toned, and skimmed varieties, with several brands selling it. Packaged, pasteurized, and widely available, it remains the go-to option for most households.

Buffalo milk is thicker and richer in fat. It is widely used for making ghee, paneer, and traditional sweets. In many parts of North and West India, fresh, unbranded buffalo milk from local dairies remains a preferred choice.

A2 milk, sourced from indigenous breeds like Gir and Sahiwal, has gained traction for its claimed digestive benefits. Several brands sell it as a healthier alternative, though research remains inconclusive.

While these milks are easily available, other options have been traditionally consumed in India. Goat milk, though less common, has a unique nutritional profile, making it an excellent alternative. Camel milk has traditionally been consumed in arid regions.

For those avoiding dairy, plant-based alternatives like soy, almond, oat, and coconut milk have carved out a space. Whether due to lactose intolerance, ethical choices, or dietary preferences, consumers now have a variety of non-dairy options.

Decoded: Which Milk is Best for Children

Experts told India Today Digital which milk is best for children being weaned off and afterwards. “For infants transitioning from breastfeeding, ensure they receive adequate nutrition from complementary foods. While cow milk can be introduced after one year, it should not replace breast milk or formula in the first year,” nutritionist Neelanjana Singh said.

The World Health Organisation (WHO) recommends exclusive breastfeeding for the first six months, followed by continued breastfeeding alongside complementary foods for up to two years or beyond. “Some toddlers may not tolerate plain milk well. Incorporating it into porridges, kheer, or dahi can help make the transition easier while maintaining nutritional intake,” Singh added.

In the later stage, when the child has been accustomed to some kind of milk, the choices are simple. “The best choice for young kids is simple: plain, pasteurized whole cow’s milk,” Dr. Vikas Sharma, a pediatrician, told India Today Digital.

“Most plant-based milks are not nutritionally equivalent to cow’s milk and may lack important nutrients such as protein, vitamin D, and calcium. Cow’s milk should not be introduced before one year of age,” explained Sharma.

Singh too said that dairy-based milk, like cow milk, is better. “It has a better amino acid profile and more protein. Animal-origin milk is beneficial if there are no allergies.”

Decoded: Which Milk is Best for Adults

The best milk for adults depends on digestion, nutritional needs, and health goals. Scientific research provides insights into how different types of milk affect health.

Cow’s milk is rich in protein (8 grams per cup), calcium, vitamin D, and vitamin B12. This makes it beneficial for bone health and muscle maintenance. A study in The American Journal of Clinical Nutrition found that regular dairy intake is associated with a lower risk of osteoporosis and fractures in adults.

However, some people experience lactose intolerance, leading to bloating and diarrhea. Research in the European Journal of Clinical Nutrition found that A2 milk, which contains only the A2 beta-casein protein, may reduce digestive issues compared to regular cow milk.

For those with lactose intolerance, lactose-free cow milk is a suitable alternative, retaining nutrients without causing distress.

Buffalo milk is richer in fat, protein, and calcium than cow’s milk, with about 10 grams of protein and 8 grams of fat per cup. A study in Dairy Science and Technology noted that buffalo milk has a higher concentration of bioactive peptides, which have antioxidant and immune-boosting properties.

The increased fat makes it slower to digest, which may not be suitable for those with metabolic concerns or weight management goals. However, for individuals looking to gain weight or increase muscle mass, buffalo milk can be a better option due to its higher protein and calorie content.

Goat milk has gained popularity for its digestibility and unique nutritional profile. It has a lower lactose content than cow milk, making it easier to tolerate for those with mild lactose intolerance. It enhances the absorption of iron and calcium, making it beneficial for individuals at risk of anemia and osteoporosis.

Since Indians have a high-fat diet, low-fat milk is advisable, unless one has different dietary preferences. Nutritionist Singh advised: “Our diets often contain excess fats, so generally, I recommend cow milk, either skimmed or toned, depending on calorie intake.”

It is not just about which milk but also how much. “The digestion of animal milk depends on the quantity. A person may not tolerate a tall glass of milk, but they may be fine with lassi. This is because, in that form, milk is more digestible. Taking large volumes is not recommended.” For those with diabetes or cardiovascular concerns, she noted, “Caution is always advised.”

Animal-Based Milk

Skipping Milk? Here Is An Alternative

Plant-based milk can be a good alternative to dairy, but its benefits depend on individual nutritional needs. Research suggests plant-based milks offer health benefits, but have limitations.

“Plant-based milk is required for people with a milk allergy or lactose intolerance. It is also great for vegans,” Neelanjana Singh said.

A study in The Journal of Food Science and Technology compared different plant-based milks. It found that soy milk is closest to cow milk in protein, providing about 7–8 grams per cup. It is also rich in isoflavones, which may help reduce cholesterol and improve heart health. Another study by the Journal of the American College of Nutrition found that regular soy consumption is linked to lower LDL cholesterol, reducing the risk of cardiovascular disease.

However, soy contains phytoestrogens, mimicking estrogen and causing concerns about hormone levels. While most studies indicate moderate consumption is safe, those with hormone-sensitive conditions might limit soy intake.

Almond milk is naturally low in calories and fat, making it a popular choice for weight management. However, a study found it is significantly lower in protein (1–2 grams per cup) compared to dairy and soy milk. Many commercial almond milks are fortified with calcium and vitamin D.

Plant-Based Milk

Oat milk is high in fiber and beta-glucans, compounds shown to lower cholesterol. A study in The Journal of Nutrition found that beta-glucans in oat milk can help reduce LDL cholesterol and improve heart health. However, oat milk is higher in carbohydrates and lower in protein, which may not be ideal for those looking for a protein-rich milk alternative.

The answer to which milk is best for you depends on your nutritional needs. However, experts suggest cow milk for people with no allergies or health restrictions. But, even if you are picking other animal-based milk or dairy alternatives, do not forget to practice moderation.

Aakhir Tak – Key Takeaways to Remember

• The best milk depends on individual nutritional needs, digestion, and health goals.
• Cow’s milk is a good source of calcium and protein, but lactose intolerance exists.
• Buffalo milk is higher in fat and calories, suitable for those trying to gain weight.
• Plant-based milk is a good alternative, but nutritional value varies.
• Consult a doctor or nutritionist before making any major dietary changes.

Courtesy: India Today

Saraswati Chandra

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