Cow's milk vs. plant-based alternatives: A detailed comparison

Almond and coconut drinks are the lowest-calorie options among milk alternatives and, in their unsweetened versions, contain no natural sugars. However, they provide very little protein .

Soy and pea drinks are in the middle range in terms of calories and are characterized by their high protein content , which is very close to that of cow's milk.

Oat and rice drinks , which also contain moderate calories, are rich in carbohydrates because they are grain-based. They contain very little protein . Due to the fermentation process that takes place during the production of oat and rice drinks, a large portion of the starch is converted into sugar. Therefore, you should pay particular attention to the sugar content of these varieties.

The selection of plant-based drinks is now enormous: from natural to flavored (e.g., vanilla, chocolate), as well as sweetened and unsweetened varieties. Flavored and sweetened varieties, in particular, often contain significantly more sugar. For example, chocolate versions of soy drinks contain considerably more sugar and calories than unsweetened, natural versions. Cow's milk also contains sugar in the form of lactose, a natural milk sugar. However, lactose is less sweet than refined sugar and is absorbed more slowly by the body, resulting in a more stable energy supply. Compared to many sweetened plant-based drinks, 1.5% dairy cow's milk contains no added sugar, making it gentler on blood sugar levels.

Terms like "no added sugar" or "unsweetened" don't necessarily mean the drink is sugar-free. Always check the nutrition information , as the sugar content can vary significantly depending on the brand and manufacturer. Additionally, you should look at the oils used , as some manufacturers add lower-quality options like palm oil or sunflower oil. Rapeseed oil is a better choice here, as it has a more favorable ratio of omega-6 to omega-3 fatty acids. High-quality plant-based milk is characterized by a clear and understandable ingredient list that is free of unnecessary additives.

Whether in coffee, muesli, or for baking – taste plays a major role when choosing milk. But not every plant-based alternative is suitable for everything. Here you'll learn how the various plant-based alternatives differ in taste and what they are best suited for.

Almond milk is prized for its mild, nutty aroma , reminiscent of marzipan to some. It's particularly well-suited for baking, desserts, and muesli . Its delicate flavor pairs well with many beverages, though it's less ideal for coffee specialties due to its tendency to curdle. Its watery consistency and neutral taste make it the perfect base for a wide variety of dishes.

Coconut milks offer an exotic, refreshing taste and are therefore particularly well-suited for smoothies and muesli . They add a special touch to cooking. However, they are not ideal for preparing coffee specialties if you prefer frothed milk.

Soy drinks are particularly versatile and excellent for cooking and baking . They have a slightly beany, nutty flavor that many find pleasantly mild. Among plant-based alternatives, soy milk froths best.

Pea drinks taste similar to soy drinks , but with a slightly nuttier undertone . They have a watery consistency, but with a creamy aftertaste. The overall flavor is neutral and slightly sweet, even without added sugar. These qualities make pea drinks very versatile.

Oat drinks are excellent for cooking and baking. Many appreciate the slightly grainy, pleasantly sweet aroma that oat drinks bring with them.

Rice drinks consist mainly of water and rice and have a slightly sweet taste. Their subtle, sweet flavor makes them versatile, although their consistency is not as creamy as other alternatives. They are less suitable for frothing.

Consistency plays a major role in achieving the best shake experience.
We prepared and compared our Balance Shake with all six presented plant-based alternatives (each in its natural version without added sugar).

A central problem with cow's milk is factory farming. Questionable husbandry conditions, high milk production demands, and the treatment of animals in factory farms raise ethical concerns. Additionally, cows produce methane during digestion – a potent greenhouse gas that significantly contributes to global warming. Furthermore, feed production for cows consumes vast resources and, through the use of soy feed, contributes to the deforestation of rainforests. Moreover, milk processing, transport to dairies and retail outlets, and further processing are energy- and water-intensive.

Organic milk offers a more environmentally friendly alternative because it is subject to strict regulations: cows receive high-quality feed and have more freedom of movement, often including access to pasture. Furthermore, livestock numbers in organic farming are usually smaller, resulting in less environmental impact. Buying regional organic milk can also reduce transportation costs and thus improve the overall environmental footprint.

Approximately 80% of the world's processed almonds come from California , where vast monocultures prevail and the original flora and fauna are left with little space. The hot climate demands enormous amounts of water for the almond trees. Furthermore, billions of bees are transported to the plantations each year for pollination. These bees are subjected to constant transport, stress, and a pesticide-laden environment, which weakens their immune systems and makes them more susceptible to disease. This contributes to bee deaths . Research shows that while the production of almond drinks produces only one-tenth of the greenhouse gases compared to cow's milk, it requires 17 times more water. However, these findings pertain to Californian almond cultivation.²

Many European manufacturers source their almonds from Europe. Alpro brand almonds, for example, come from Mediterranean growing regions. However, studies on their environmental impact are still lacking. Although water consumption in European growing regions is likely lower than in California, it could still be high.

Oat drinks have a clear advantage when it comes to environmental friendliness. The majority of the oats come from local organic farms, which not only means shorter transport routes but also cultivation without synthetic pesticides. Compared to other plant-based alternatives, such as almond milk, oat milk production requires less water and doesn't cause the loss of rainforest areas that is sometimes the case with soy cultivation. According to a study commissioned by Oatly, the production of oat drinks generates about 70% fewer greenhouse gases than semi-skimmed cow's milk, uses only about 40% of the energy, and requires almost 80% less land. When buying oat milk, however, you should pay attention to the origin and country of production to ensure that the oats actually come from regional organic farming.

Soy drinks offer an environmentally friendly alternative to cow's milk, especially when considering their origin. According to the aforementioned study by Oatly, the production of soy drinks requires about 60% less land than cow's milk and generates only a quarter of the greenhouse gases. Energy consumption is also slightly reduced. The Albert Schweitzer Foundation also confirms that soy milk has a significantly better overall environmental footprint than cow's milk.

However, problems arise when the soy used comes from South America. There, rainforest is often cleared for soy plantations to make room for large-scale monocultures, which are then heavily contaminated with pesticides. Furthermore, the soy is frequently genetically modified. However, the soy from South America is primarily used as animal feed. Soy for milk drinks comes predominantly from Europe. Therefore, it is crucial to pay attention to the origin of the soy to ensure that the environmental impact of soy milk remains positive.

Source: https://albert-schweitzer-stiftung.de/aktuell/oeko balance-plant milk

Rice drinks have a less positive environmental impact than many other plant-based milk alternatives. Rice cultivation is associated with high water consumption and significant greenhouse gas emissions. A lot of methane is released during rice production – a greenhouse gas that is considerably more potent than CO2. Furthermore, rice and rice drinks often have to travel long distances before they are available in supermarkets, which further increases their environmental impact.

When buying rice drinks, it's advisable to pay attention to organic quality and the origin of the rice. Organic rice drinks from Europe offer advantages such as shorter transport routes and more environmentally friendly cultivation methods, like dryland farming. Furthermore, organic rice is subject to strict controls, which minimizes the risk of heavy metal contamination.

Coconut drinks also have a worse environmental footprint, largely due to their tropical origin. Since coconuts only thrive in these warm climates, they are often imported from distant countries. The lack of specific information about the coconuts' origin on the packaging makes it difficult to assess their precise environmental impact. Those who value regional products and shorter transport routes should consider other plant-based drinks. Furthermore, coconut cultivation also involves high water consumption, which could further negatively impact their environmental footprint.

Pea drinks have a relatively low water consumption compared to many other plant-based drinks. Peas require less water to grow than, for example, almonds or rice, and can be cultivated in European regions. Growing peas generally produces fewer greenhouse gases than growing rice or soy. Many pea drinks are made from European pulses, which shortens transport routes and improves the environmental footprint.

To summarize: The sustainability of plant-based drinks depends significantly on the origin of the ingredients. Those seeking particularly environmentally friendly options should look for plant-based drinks whose main ingredients come from Europe. Unfortunately, this information is not always provided on the packaging. Oat and pea drinks offer the advantage that some of their ingredients even originate in Germany, while the definition of "regional" for soy and almond drinks needs to be broadened to encompass Europe.

The market for milk alternatives is booming – and new products are constantly appearing. From pea drinks to new flavors: In this section, we'll show you the emerging trends in the world of milk alternatives.

A notable trend is the spread of pea drinks , which are gaining popularity due to their high protein quality and good digestibility. As we have already learned, they also offer a sustainable option, since pea cultivation requires fewer resources and has a less negative environmental impact than many other crops.

Barista blends are also a major topic: Many brands develop special blends that are particularly well-suited for preparing coffee specialties like cappuccino or latte macchiato. These blends are often formulated to provide a stable foam structure and harmonize well with the coffee's flavor. However, they often have a higher sugar content and calorie count compared to the natural version. Therefore, it's especially important to check the nutritional information!

Another trend is the refined combination of flavors . Manufacturers are increasingly experimenting with different flavors and additives, such as vanilla, chocolate, or caramel, to make their products more diverse and appealing. However, these also tend to have a higher sugar content and calorie count compared to the classic version. With our Balance Shakes, we focus on an authentic, naturally sweet taste. So, you don't need to resort to flavored or sweetened milk alternatives to enjoy your shake!

The demand for high-protein milk alternatives is also steadily growing. For this reason, more and more plant-based drinks are available in high-protein versions. These offer increased protein levels to meet the needs of athletes and health-conscious individuals. However, the higher protein content often comes with an increase in sugar and fat content. Therefore, in direct comparison to the natural, unsweetened version, a higher-protein option is not always the best choice.

The fundamental problem is that there are no legally standardized nutritional values ​​for plant-based milk alternatives. This allows each manufacturer to freely decide how much sugar and which nutrients to add. For low-fat milk (1.5%), this standardization exists through the German Federal Food Code. This allows us to precisely calculate and list on our containers the nutritional values ​​of a shake prepared with low-fat milk (1.5%). Unfortunately, this isn't possible for milk alternatives. Of course, this doesn't mean you can't prepare our shake with a plant-based alternative. Therefore, you shouldn't rely on guidelines, but always check the nutritional information on the packaging yourself.

Plant-based milk alternatives offer a wide range of options that differ in taste, nutritional content, and environmental impact. It's important to pay attention to the origin of the raw materials and the exact nutritional values ​​to make an environmentally conscious and healthy choice. Prices also vary considerably between the different varieties. Even store brands now offer an impressive selection of plant-based milk alternatives, often at significantly more attractive prices.

Ultimately, the choice of milk or plant-based alternative for your Balance Shake is entirely up to you. For optimal flavor and effectiveness, we recommend chilled cow's milk with 1.5% fat from regional organic farms. Using this milk will give our Balance Shake the creamiest texture compared to other plant-based alternatives.