Cow's milk vs. plant-based: Which is the healthier choice for you?

#german politics #climate #animalrights #eu #environment

A display case in Japan filled with various types of milk in bottles, boxes, and other containers, all with price tags attached.

Cow's milk vs. plant-based: Which is the healthier choice for you?

Choosing the right milk can make a big difference to health, whether it comes from cows or plants. Both options offer benefits, but the best choice depends on dietary needs and personal taste. Experts recommend checking labels for key nutrients while avoiding added sugars and unnecessary additives.

A recent test by Stiftung Warentest (February 2023) also highlighted some of the healthiest cow's milk options available in German supermarkets, with Aldi leading in affordable, high-quality varieties.

Cow's milk remains a nutrient powerhouse. A glass of 1% milk provides vitamin A, phosphorus, magnesium, zinc, selenium, and B vitamins. Grass-fed versions go further, offering omega-3 fatty acids that help lower inflammation, cholesterol, and blood pressure.

Plant-based alternatives also bring unique advantages. Soy milk closely matches cow's milk in protein and amino acids, while its isoflavones support heart and bone health. Hemp milk stands out with all nine essential amino acids, omega-3s, and fewer calories. Almond milk, low in carbs and calories, delivers heart-healthy fats, vitamin E, and anti-inflammatory compounds. Oat milk adds creaminess along with beta-glucan fibre, lignans, and B vitamins.

For the healthiest pick, unflavoured, low-sugar options with protein, calcium, and vitamin D are ideal. Avoid products loaded with thickeners, preservatives, or hidden ingredients. German shoppers can find top-rated choices like Aldi's Fair & Gut Tierwohl Weidemilch (grade 1.3) or Schwarzwaldmilch Bio Frische Vollmilch (grade 1.2), the overall winner in the 2023 test. Bio markets and other major chains, such as Edeka and Rewe, stock similar premium organic milks, though price comparisons for 2026 remain unavailable.

The best milk depends on individual health goals and taste preferences. Nutrient-dense, minimally processed options—whether dairy or plant-based—provide the most benefits. Shoppers can rely on independent tests and clear labelling to make informed decisions.

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