While plant milks such as oat milk are increasingly popular thanks to the trend of being vegan and eating healthy, many nutritionists believe that cow's milk still has more obvious nutritional benefits. Here are 6 reasons why cow's milk may be a better choice, especially for people who are not allergic or lactose intolerant.
More complete protein-rich cow's milk
A glass of cow's milk contains about 8g of protein, while oat milk is only about 1.6g. In particular, cow's milk is a complete source of protein, meaning it provides all 9 essential amino acids that the body cannot make on its own. Oat milk lacks lysine, an important amino acid.
"The protein in cow's milk, especially casein and whey, helps nourish muscles and support recovery after exercise," says nutritionist Jamie Johnson, RDN in the US.
Calcium from cow's milk is easier to absorb
Although both types of milk can provide about 300mg of calcium per cup, the calcium in cow's milk has a higher bioavailability. Oat milk contains oxalate and phytate, anti-nutrients that can interfere with calcium absorption in the intestines.
cow's milk contains many essential vitamins and minerals
cow's milk is a natural source of vitamin B12, vitamins A, D, potassium and phosphorus, while plant milks often require additional micronutrients. A study in Switzerland in 2025 showed that oat milk and rice milk ranked the lowest in nutritional value among the 66 plant milks surveyed.
More affordable and easier to buy
cow's milk is about 50% cheaper than oat milk on the market today, and is also sold more commonly. With a limited budget, cow's milk is a more suitable choice for many consumers.
Have a lower glycemic index
cow's milk has a glycemic index (GI) of 2539, significantly lower than oat milk (with an average GI and often containing added sugar). This helps control blood sugar better, especially for people with diabetes.
Some versions are lactose-free
If you are lactose intolerant, you can still drink lactose-free cow's milk, while still getting enough nutrients. This is a big plus that many people have not considered when eliminating cow's milk from their diet.
Who should limit cow's milk?
People who are allergic to milk or star apple.
People with lactose intolerance cannot use non-lactose version.
People with acne, eczema, chronic inflammation or sensitivity to casein.
Vegetarians or those with a moral view of the dairy industry.
"Cov milk is still a complete and effective nutritional choice for most adults. However, it is important to understand your nutritional roots and goals to make the right choice, emphasized expert Jamie Johnson.
