THL
Exploring the ever-expanding realm of dairy alternatives is a great way to reduce the suffering of cows on factory farms, and to shrink your carbon footprint.
The dairy industry has long peddled the idea that milk is completely healthy, and even that it's a critical part of a balanced diet. But the charming milk mustaches of viral advertising campaigns conceal darker truths. Research has linked milk to increased risks of cancer, heart disease, obesity, and other serious conditions. What’s worse is that the profit-hungry dairy industry is eager to hide the animal cruelty and environmental costs of cow’s milk production.
The truth about cow's milk has inspired many consumers to search out the many plant-based alternatives that are becoming more popular by the day.
Why is cow's milk bad for you?
Far from being the health elixir touted by the dairy industry, cow's milk is increasingly understood to cause many adverse health effects. Frequent consumption of cow's milk can promote deadly diseases, fractured bones, and acne-riddled skin. Below are a few common health impacts associated with frequently consuming cow milk.
Lactose intolerance
Humans are the only animals to drink milk into adulthood, and the only ones to drink milk from another species. Just like evolution has optimized a human mother's milk to nourish their newborn babies, cow's milk is meant to provide optimum nutrition for baby cows. Many individuals lack the proper digestive enzymes—known as lactase—that would help them process cow's milk, making them lactose intolerant.
Many studies have found links between milk consumption and increased risks of ovarian cancer.
Lactose intolerance is so widespread among the population that Food Empowerment Project, a noted food justice advocacy organization, calls this condition "lactose normal." Thirty-six percent of Americans say they have trouble digesting lactose. This amounts to roughly 118 million people, a majority of whom are people of color. Because so many people cannot digest cow's milk without experiencing discomfort and other health impacts, some experts have called on the USDA to remove dairy as a recommended product from their official dietary guidelines.
Saturated fat
Dairy products, particularly whole milks, contain high levels of saturated fats, which can increase the risk of heart disease. A study that tracked the eating habits of over 200,000 Americans showed that participants who cut out dairy-based dats and replaced them with polyunsaturated vegetable fats decreased their risk of heart disease up to 24%.
Elevated cholesterol
The saturated fats found in full-fat milk can also contribute to higher cholesterol, which increases risk of heart disease and stroke. Meanwhile, plant-based milks do not have any cholesterol, and can be a great choice for those aiming to protect their heart health.
Bone density
Contrary to what the dairy industry has long claimed, some research has found that milk can deteriorate bone health and lead to conditions such as fractures. One study found higher fracture incidences in women who consumed over three glasses of milk per day.
Increased prostate cancer risk
Prostate cancer is the second-leading cause of cancer-related deaths in the United States. A study linked dairy consumption to increased risk of prostate cancer, as cow'smilk can increase the proliferation of cancer cells in the body.
Acne and skin concerns
There is widespread agreement in the scientific community that dairy consumption irritates and worsens acne. Research suggests that the hormones which naturally occur in milk can trigger acne. Artificial growth hormones given to cows in the US to increase milk production, as well as proteins like whey and casein found in milk, can also act as triggers.
Risk of ovarian cancer
Many studies have found links between milk consumption and increased risks of ovarian cancer. A study published in 2000 suggested that women who consumed two or more glasses of milk per day experienced a whopping 44% increased risk of developing the disease, compared with much lower rates among women who did not frequently drink milk.
Is it cruel to drink cow's milk?
Sadly, the dairy industry abuses and exploits cows in the worst ways imaginable. While the industry perpetuates vague notions that happy cows will gladly provide their milk to humans throughout their lives, the reality of the situation holds true for all mammals: milk is baby food, so cows only make milk after they've given birth to a calf. The uncomfortable reality is that the corruption of the mother-infant relationship, and the complete violation of the mother's body, are the defining features of modern milk production.
The vast majority of milk consumed in countries such as the United States comes from factory farms—places that keep hundreds, and often thousands, of cows in cramped, indoor, mostly filthy conditions for the entirety of their lives. Cows are first impregnated by artificial insemination when they are just over a year old, and like human mothers, their gestation period lasts about nine months. Their calves are removed from them either immediately or within 48 hours after birth in a process known as calf weaning. This cruel separation takes place to prevent the baby calves from drinking their mothers' milk, all so the industry can bottle and sell the milk instead.
The vast majority of milk comes from factory farms.
Even when calves are removed immediately, mothers exhibit signs of anguish, often crying out for their babies for hours or days after the initial separation. After they give birth, cows are milked for nine months. Shortly thereafter, they're impregnated again. They are kept on this endless cycle for three-to-five years, after which their bodies are so worn out from the demands of the production cycle that they are considered "spent" and sent to slaughter. Often, cows are so weakened by various illnesses or physical conditions, including painful lameness, that they can barely walk from the transport truck up to the slaughterhouse.
Calves in the dairy industry are also victims of institutionalized cruelty. Female calves are destined for milk production themselves, though they will never know their mothers or fathers. Male calves, who are considered useless to the industry, are either shot onsite or sent to the veal crates. These tiny sheds keep calves in social isolation, denying them any physical affection and preventing them from walking so that their flesh remains tender to suit the palates of people.
Should I switch from cow's milk to plant-based milk?
There are many reasons to make the switch from cow’s milk to plant-based alternatives.
- For your health: If you're experiencing lactose indigestion or any other symptoms related to milk consumption, cutting this product from your diet could greatly improve your overall health.
- For the environment: The dairy industry is among the top emitters of greenhouse gasses, which are responsible for driving global climate change. Reducing or eliminating dairy intake can significantly decrease your carbon footprint.
- For the cows: In the dairy industry, cows face horrific forms of abuse: the industry violates mother cow’s bodies, and rips baby cows away from their mothers. You can take a stand against this animal cruelty by making the switch to plant-based milks.
What are dairy free alternatives?
The dairy-free alternatives market has been exploding in recent years, thanks to soaring consumer demand. Innovations within the sector have given rise to a proliferation of choices, leading many grocery stores to feature non-dairy cases that rival those of the real thing.
Almond milk is the most popular plant-based milk in the US.
Dairy-free milks are produced using plants instead of cows. The listed health benefits will vary based on the specific product, since some of these milks can be artificially sweetened or may contain other ingredients that affect nutritional quality. For optimal health results, try making plant-based milks within the comfort of your own home.
Almond milk
Almond milk ranks as the most popular plant-based milk in the US. This non-dairy alternative boasts several health benefits, including reducing the risk of heart disease and containing more vitamin E and calcium than cow's milk.
Cashew milk
Cashew milk is popular for its creamy, bodied texture as compared with other varieties of plant-based milks. Cashew milk is packed with nutrients, it can protect against bone demineralization, and it can even help promote good vision, thanks to antioxidants that protect your eyes from free radical damage.
Coconut milk
Coconut milk can carry a stronger flavor than other milks, which can create a delicious flavor profile when added to coffee, tea, or other recipes. This nut milk has anti-inflammatory properties, the ability to strengthen the immune system due to antiseptic ingredients, and promotes healthy hair and skin.
Hemp milk
Hemp is a non-psychoactive form of marijuana, meaning this plant or the milk derived from it won’t produce the sensation of being “high.” But the seeds of the hemp plant are high in nutrients, including calcium, phosphorus, and vitamins D, B12, and A. Hemp seeds also provide essential fatty acids that play a large role in maintaining tissue throughout the body.
Oat milk
Oat milk has been soaring in popularity thanks to brands like Oatly. The company fortifies its milk with vitamins including B12, commonly missing among vegans since it is most easily obtained from animal products. Oatly also contains high levels of riboflavin, calcium, phosphorus, and vitamins A and D.
Quinoa milk
Quinoa, a type of whole grain known for being a good source of alternative protein for those following vegetarian or vegan diets, is also high in fiber, manganese, iron, and folate.
Soy milk
Soy milk is the gold standard when it comes to dairy alternatives, among the first to become popularized in the US and other countries. While soy has been the subject of criticism for its estrogen content, more recent studies have found soy products to have an overall positive impact on the body. Soy is nutrient-dense and is nutritionally similar to low-fat cow's milk, offering essential amino acids, protein, and a good balance of carbohydrates and fats.
What you can do
Exploring the ever-expanding realm of dairy alternatives is a great way to reduce the suffering of cows on factory farms, as well as reduce your environmental impact. Cutting down or eliminating dairy products from your diet no longer needs to be a sacrifice, thanks to products like plant-based cheeses, yogurts, ice creams, butter, and coffee creamers. If you're ready to make the switch, check out our free plant-based eating starter guide, and share with your friends and family.
Together, we’re building a kinder future for all—human and animal alike—through individual and institutional change. Let's transform our broken food system.
