Popular plant-based milk alternatives cannot fully substitute cow’s milk due to its unique structure, which scientists refer to as the “milk matrix.”
What scientists say about the real benefits of cow’s and plant-based milk / © Pixabay
In recent years, supermarket shelves have been actively stocked with plant-based milk alternatives: almond, oat, soy, or coconut. Many opt for them, considering them a healthier and more modern substitute for the traditional product.
However, a new study, reported by the scientific publication Earth.com, demonstrates that regular cow’s milk still holds the lead in terms of nutritional value, and plant-based beverages cannot be called its full replacement.
Researchers state that milk’s health benefits are not solely due to the nutrients it contains.
Experts assert that its natural structure facilitates nutrient interactions in ways that fortified plant-based drinks cannot fully replicate.
Behind this comparison lies the concept scientists call the milk matrix – a natural structure that binds milk fats, proteins, minerals, and over 100 active compounds. The arrangement of these components appears to alter how the body perceives the food.
This same structure influences how quickly blood sugar levels rise after a glass, how fat affects cholesterol, and which gut microbes flourish.
The Greatest Health Benefit of Milk
The most noticeable factor contributing to the body’s skeletal development is milk. Its regular consumption is linked to stronger bones and fewer fractures.
The review notes that one to two cups of milk per day can reduce the risk of fractures by as much as 43 percent.
Calcium supplements, long used as a dairy substitute, have not provided the same consistent protection. Some studies have even linked high doses to an increased risk of heart disease in older women.
According to researchers, calcium within food behaves more gently than calcium taken separately. Thanks to its protein and phosphorus content, it is well-absorbed without the cardiovascular effects observed at high doses.
Benefits Beyond Bone Health
Bones are just part of the story. The same milk package seems to stabilize blood sugar levels after meals and positively shifts cholesterol, whereas effects derived from free nutrients are not reliably replicated.
Milk also nourishes the gut microbiome – the vast community of microbes in the digestive tract that helps support the body.
Compounds in dairy products appear to foster the growth of beneficial bacteria. This activity may be linked to several health connections that researchers continue to uncover.
Saturated fats are another old concern with whole milk. Encased within the natural structure, these fats behave differently.
The review indicates that they do not increase heart disease risk as much as the same fat does after processing.
What Plant-Based Drinks Lack
Plant-based milks rarely contain the same nutrients as natural ones, so they are fortified. The body does not always absorb added forms well.
Many types of plant-based milk also contain added sugar, oil, or thickeners to improve taste and texture.
Plant-based beverages still hold value, with soy having demonstrated cholesterol-lowering effects and anti-inflammatory actions in adults.
An Australian dietetics study found that most plant-based beverages on local shelves lack nutrients such as iodine and vitamin B12.
Nutrients for Children
Concerns are heightened regarding young children. Doctors involved in the review warn that foregoing dairy without careful planning can lead to real nutrient deficiencies during the years when growth is dependent on them.
Protein, calcium, iodine, and vitamin B12 top the list of what is lacking. Without them, children become susceptible to conditions many associate with another era – rickets, goiter, scurvy, and growth-retarding malnutrition.
Milk is not without its flaws, either. Very large amounts – about a liter a day – can displace iron and lead to anemia in toddlers.
Fermentation Changes the Picture
Dairy products alter their character when microbes are involved. Fermented products, such as yogurt and cheese, appear to offer more benefits than regular milk due to the compounds their live cultures produce during fermentation.
These byproducts seem to calm inflammation and foster a healthier mix of gut bacteria.
A growing body of research links regular yogurt consumption to a lower risk of developing type 2 diabetes and heart disease.
Cheese has a similar story. Its dense structure alters how the body releases and absorbs fat.
Some studies suggest cheese also promotes beneficial gut bacteria, despite being high in saturated fat.
In related news, a new study has cast doubt on the common belief about the unconditional benefits of completely giving up sugar.
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