One of the most common questions about vegan and vegetarian diets remains… is milk vegan?
As more people become interested in plant-based eating, it’s not always easy to determine what’s acceptable or not in specific dietary patterns.
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What Exactly is Milk Made Of?
The primary ingredients in cow’s milk are water, fat, lactose (milk sugar), minerals (salts), and proteins. As a food, cows’ milk is nutrient-dense and incorporates varying amounts of carbohydrates, proteins, and fats.
Milk also contains many nutrients in trace amounts, such as pigments, vitamins, enzymes, phospholipids, and gases.
Milk is a heterogeneous mixture of about 20 proteins, with about 80% casein and 20% whey proteins.
Common Types of Animal Milk
- Cow
- Goat
- Sheep
- Buffalo
- Camel
- Yak
Traditional milk products are called “dairy” and include butter, cheese, milk, yogurt, and ice cream. Any kind of animal product (including traditional dairy products) is completely off-limits to vegans.
So, Do Vegans Drink Milk?
The quick and easy answer to this question is – no.
Vegans opt to eat no animal products (including dairy, gelatin, and eggs). In contrast, vegetarians eat no meat but may consume other animal by-products like eggs, cheese, butter, etc.
Of course, the resounding “no” to vegans drinking milk is regarding animal milk products.
When we think of milk, cow’s milk comes to mind. Around 85% of human milk consumption (excluding mother-to-baby milk) comes from cows.
However, humans across the globe consume all types of animal milk.
Vegan and Plant-Based Dairy Alternatives
The vegan diet has become mainstream as plant-based eating becomes more popular with Millennials and Gen Z. According to research from the UK, the number of vegans has increased by as much as 350% in the last decade.
As new generations embrace plant-based diets and veganism, plant-based vegan dairy choices are rising. Traditional cows’ milk and other dairy products may be a no-go for vegans… but many plant-based milk options are on the market nowadays.
Vegans use soy-based alternatives and other plant-based products instead of traditional yogurt, cheese, and butter.
Vegans should note that some “dairy-free” products may still contain a small amount of dairy, so it’s always important to read the label when selecting new plant-based products.
Here are some of the current milk alternatives that exist on the market today.
Best Plant-Based Milk Alternatives
Soy Milk
Soy milk is a traditional and common replacement for cow’s milk. This alternative has the same consistency as cows’ milk regarding proteins and fats, making it an easy swap for coffee or baking.
Oat Milk
Oat milk has become a rising star in the plant-based sector. Its consistency is thick and creamy, which makes it a popular choice for those who enjoy a fancy coffee drink in the morning (or afternoon). Oat milk has a milk oat flavor but can be sweetened, unsweetened, or flavored with vanilla or chocolate.
Almond Milk
Almond milk is made with ground almonds and water. It’s often fortified and is enjoyed by vegans for its rich texture and flavor. This style of plant-based milk is also an easy swap for cows’ milk because of its flavor and consistency.
Cashew Milk
Cashew milk is the same as almond milk but made with cashew nuts instead. This plant-based milk has a slightly nuttier flavor and a different nutrient profile. In general, cashew milk is more challenging to find than almond milk.
Coconut Milk
Coconut milk is a plant-based milk with a milky white consistency. It is extracted from the flesh of mature coconut fruits. This milk has a coconut-forward flavor and a watery texture. It’s a summer favorite for those looking for a tropical flavor twist in their coffee, cooking, or baking.
Other Plant-based Milk
Other plant-based milk alternatives include pea milk, quinoa milk, Brazil nut milk, macadamia nut milk, rice milk, hemp milk, and flax milk. Depending on the consistency and flavor of the dish (or beverage), a vegan milk alternative is available for any goal!
Vegan Milk Benefits
These days, there are almost no cost or time barriers to replace animal milk in your diet. The taste, consistency, and use of these non-traditional kinds of milk vary and should be selected depending on the end goal or taste.
Some milk alternatives listed above are easy to find on grocery shelves, and others may only be found in specialty health food stores.
Most dairy-free milks also create vegan cheese, butter, and yogurt options.
In addition to milk alternatives, many vegans utilize tofu uniquely to add creaminess to various dishes. Tofu is vegan and a substantial protein source in a plant-based diet.
Plant-based milk has several benefits when compared to animal milk.
Some Benefits of Plant-based Milk Include:
- Great for slow or sensitive digestive systems
- Most plant-based milk is low in fat
- Plant-based milk does not contain cholesterol
- A healthy combination of polyunsaturated and monounsaturated fats
- Plant-based milk is rich in vitamins and minerals
Health Benefits of Dairy
Dairy has long been touted as having nutritional benefits, especially for young adults and developing children.
Here are the daily values that one serving (8-ounce glass) of cows’ milk provides:
- Approximately 8 grams of protein: Protein helps build and repair muscle tissue and assists with other essential bodily functions.
- 25% Calcium: Calcium is an essential nutrient for building and maintaining strong bones and teeth. It also regulates blood clotting, muscle contraction, and heartbeat regularization.
- 35% Riboflavin (vitamin B2): This vitamin supports overall body growth, cell development, and function and also promotes various metabolic processes.
- 20% Phosphate: This significantly forms bones and teeth and affects how the body uses carbohydrates and fats.
- 15% Vitamin D: A fat-soluble vitamin that promotes the absorption of calcium and phosphorus. Many animal milk is fortified with vitamin D. This vitamin has also been shown to reduce inflammation, help control infections, and is critical for building and keeping bone mass over time.
- 20% Pantothenic Acid (vitamin B5): This helps the human body turn food into basic energy and assists with the formation and breakdown of fats.
- 8% Potassium: This nutrient regulates total fluid balance and helps to maintain a healthy blood pressure level over time.
- 15% Vitamin A: Vitamin A promotes good vision and healthy skin cell reproduction and turnover. It is also critical for overall immunity.
- 10% Niacin: Assists with proper circulatory functions throughout the body.
But have you ever considered drinking milk that doesn’t come from animals? In that sense, vegans drink milk… as long as it’s plant-based.
Vegan Grey Line – What about Ethically Sourced Milk?
For those who don’t see things in black and white, there may be some value in consuming ethically sourced animal products. For example, some vegans may opt to consume ethically sourced animal products that allow animals to live free from cruelty or factory-farming practices. Vegans may opt for organic cow’s milk.
However, at its core, veganism does not promote any cruelty or manipulation of animals for human benefit.
Traditionally, this would include milking or harvesting animal products for consumption. However, most vegans don’t consider ethically sourced milk an option for their diet when plant-based dairy alternatives are available.
Do Vegans Miss Milk? Typical Vegan Diet Deficiencies
As with any dietary restriction or choice, a doctor should be consulted early to ensure you meet your nutritional needs. Veganism is no different, despite being mostly plant-based. However, vegan diets often lack some common things.
Vegan diets are lower in overall consumption of these nutrients:
- Protein intake may be lower than meat-eaters
- Vitamin B12
- Vitamin D
- Calcium
- Zinc
- Selenium
- Iodine
- Omega 3s
Compared to many dietary benefits from dairy/milk, which (when fortified) is packed with nutrients like vitamin D, calcium, and vitamin B12, it’s challenging to give up something like this in the diet.
However, people on vegan diets often take supplements paired with their food to provide nutrients they may not receive. Vegans may also opt for fortified or plant-based alternatives.
Final Thoughts on Do Vegans Drink Milk
There is no debate on the question – is milk vegan? It is not.
However, there are so many adequate vegan milk substitutes that plant-based alternatives have become popular in vegan and non-vegan pantries alike.
Many non-vegan consumers also opt for plant-based alternatives to reduce lactose consumption’s negative side effects.
Giving up milk (and related products like cheese) can be one of the most challenging hurdles for vegans. However, the choice is simple: align their values with vegan eating habits and lifestyles.
Today, choosing plant-based dairy alternatives to traditional cow’s milk is easier than ever.
Related content: Is oat milk vegan?
