Cow Milk vs. Almond Milk: What's the Healthier Choice?

Many people are accustomed to consuming cow’s milk products as a source of protein and calcium. It is important to be aware that dairy can lead to health issues, especially due to overconsumption and modern livestock-raising practices.

Health departments worldwide, including in Israel, do not object to moderate consumption and often recommend two to three servings of milk per day, viewing it as a primary source of calcium. However, some argue that milk proteins such as casein and whey, which are also found in infant formulas, interfere with iron absorption in the digestive tract. It is therefore not surprising that anemia is common among children today, leading healthcare providers to recommend iron supplements. (There are additional causes of anemia as well, such as poor nutrition, parasites like Candida and Helicobacter pylori, and worms, which deplete iron.)

The fat content in milk is known to contribute to cholesterol buildup and deposits in blood vessels, posing risks to cardiovascular health. Compared to human breast milk, cow’s milk contains three times more protein and about 50% more fat.

Milk is considered one of the most common allergens, with nearly half of the population showing some sensitivity. Symptoms may include respiratory issues, stomach pain, and various digestive problems. Discontinuing consumption often leads to significant improvement in these symptoms, including when cheese is eliminated. Milk has also been linked to migraines, runny nose, ear infections, intestinal problems, and asthma. As milk consumption increases, so does the likelihood of iron deficiency, acne, and increased phlegm production, which can aggravate asthma, bronchitis, and sinusitis. Casein has also been associated with chronic allergies and rheumatoid arthritis.

So, what are the alternatives for calcium and protein? In recent years, many people have turned to plant-based milk substitutes such as soy, almond, and rice milk. Almond milk, in particular, is an excellent and easily digestible option, especially when prepared at home. It is rich in high-quality protein, healthy fats, and essential minerals such as calcium. However, it is important to note that store-bought almond drinks contain less than half a handful of almonds—only about 2% of the carton. With roughly 2 grams of almonds per liter, these products are very low in protein and contain added vitamins and minerals that are not derived from almonds and are often poorly absorbed by the body. In addition, commercial products include various additives, emulsifiers, vitamins, and minerals, some of which may negatively affect digestive health.

The solution is to make almond milk at home. Use Israeli almonds, which contain more nutritional components than American almonds. An even simpler option is to take one tablespoon of almond spread made from 100% almonds with no additives (preferably organic), add one cup of water, and lightly sweeten with date syrup or natural molasses, which is rich in iron.