We are not dependent on milk
The vast majority of people worldwide do not tolerate cow’s milk in adulthood and live without it without any problems. Numerous vegans also show that dairy-free is perfectly possible. The Academy of Nutrition and Dietetics – the largest organization of nutrition experts worldwide – clearly states that a diet without dairy products and other animal foods is suitable for all stages of life and offers many health benefits.
Cow’s milk is for cow’s kids
Cows have to be impregnated and calve in order to give milk. Immediately after birth, the calf is taken away from them and placed in a so-called calf igloo. After a few months, the calf is killed for the production of veal or beef. And the suckler cow is also slaughtered as soon as her milk yield decreases. On average, a dairy cow is sent to the slaughterhouse after just 5 years, even though she could live for over 20 years.
Strong without milk
A plant-based diet offers many very good sources of protein – even for top athletes. One of Germany’s strongest men, Patrik Baboumian, lives a vegan lifestyle, consuming neither meat nor dairy products. Just like many other top athletes, he is an example of how things can be at least as good without milk.
Our bones don’t need milk
Time and again, advertising tries to make us believe that milk gives us strong bones. However, numerous scientific studies show that milk has no significant influence on bone quality. People who drink milk do not have stronger bones. Other factors are primarily important for strong bones: sufficient exercise (sport), enough vitamin D and a sufficient calcium intake. The high calcium content of milk is repeatedly referred to. However, the calcium requirement can easily be met from plant sources.
Milk does not protect against vitamin D deficiency
We get most of our vitamin D from the sun through our skin, around 95%. To consume the remaining 5% of the recommended daily intake, you would have to drink 25 liters of cow’s milk a day – that corresponds to between 10,500 and 16,000 kcal (depending on the fat content of the milk)! Did you also know that more than 60% of the Swiss population has too little vitamin D in winter, regardless of their diet? Therefore: In summer the sun is enough – in winter everyone should supplement.
Overview of plant-based milk alternatives
In terms of taste, plant-based milk alternatives offer a lot of variety. It is generally worth trying out different brands, as we all know that tastes differ. If you want to use Plant Dricks 1:1 as before, you should make sure you choose a calcium-enriched variant. Enriched soy milk is nutritionally closest to cow’s milk.
| Variety | Taste and consistency | Area of application | Relevant nutritional values |
|---|---|---|---|
| Soy milk | normally rather neutral, creamy. However, there are major qualitative differences between the brands. Some simply taste like a tetrapack | Cornflakes, muesli, coffee | Protein, vitamin A, iron, magnesium. Often also available enriched with calcium |
| Rice milk | Sweetish and rather thin | Cornflakes, muesli, coffee | Calcium, if enriched with it |
| Coconut milk | strong coconut flavor, sweetish, thick, creamy | all Asian dishes such as curry rice | Magnesium, potassium, calcium, iron |
| Almond milk | Almond flavor, creamy | Pancakes, smoothies, pastries | Vitamin E, B, magnesium, calcium, iron |
| Oat milk | sweetish, thin liquid | Pancakes, smoothies, pastries | |
| Hazelnut milk | Rather thin, strong hazelnut flavor | Pancakes, smoothies, pastries, warm chocolate milk | |
| Quinoa milk | sweet and sour, thin liquid | Muesli, Smoothies, Pure |
Source: The whole text is from the Vegan Society Switzerland
Approximate calcium content of foods
- Cow’s milk 120 mg/100g
- Poppy seeds 1460 mg/100g
- Sesame seeds 783 mg/100g
- Nettles 713 mg/100g
- Sunflower seeds 360 mg/100g
- Black tea 302 mg/100g
- Almonds 252 mg/100g
- Hazelnuts 226 mg/100g
- Amaranth 214 mg/100g
- Cress 214 mg/100g
- Kale 212 mg/100g
- Linseed 198 mg/100g
- Watercress 180 mg/100g
- Parsley 179 mg/100g
- Dandelion 168 mg/100g
- Rocket 160 mg/100g
- Brazil nuts 132 mg/100g
- Chives 129 mg/100g
- Spinach 126 mg/100g
- Mineral water up to 65 mg/100g