HMN 2026: Which milk delivers the best health benefits?

New research at Edith Cowan University has shed new light on the growing debate between cow’s milk and plant-based alternatives. Results of the study, published in the journal Critical Reviews in Food Science and Nutrition, suggest that cow’s milk has the edge over plant-based alternatives when it comes to bone strength and nutrient absorption.

The review by Edith Cowan University’s Nutrition and Health Innovation Research Institute examines the “milk matrix”—the natural structure of milk that brings together nutrients, fats, proteins, vitamins, minerals and bioactive compounds.

“Milk is more than just calcium, protein and fat—it’s a complex whole food, and how its nutrients are packaged together is more important than initially thought,” Associate Professor Therese O’Sullivan said.

Milk contains more than 100 nutrients and bioactive substances, arranged in a unique physical structure.

This structure affects how nutrients are digested and absorbed, how blood sugar responds after a meal, how fats affect cholesterol, and how the gut microbiome responds.

“It’s the way all the parts of milk interact that appears to link to many of its health benefits,” O’Sullivan said.

The findings suggest that while plant-based drinks are increasing in popularity, they do not consistently match the nutritional quality or health outcomes associated with dairy milk.

Researchers found that regular milk consumption is linked to stronger bones and a lower risk of fractures, with some evidence showing up to a 43% reduction among people who drink one to two cups a day.

In contrast, calcium supplements, often used as a replacement, showed mixed results and were, in some cases, associated with a higher risk of heart disease, particularly among older women.

The difference, researchers said, comes down to the way nutrients are delivered.

“Milk provides a natural package of nutrients that work together,” O’Sullivan said.

“Calcium in milk is combined with protein, phosphorus and other components that help the body absorb and use it efficiently. This is something that plant-based drinks and supplements cannot fully replicate.”

The research highlights that the nutrients added to many plant-based milks, such as soy, almond, oat and rice, may not be as easily absorbed. In many cases, these products also contain added sugars, oils or stabilizers to improve taste and texture.

The research also raises concerns about the growing trend of replacing dairy with plant-based alternatives for children.

“There is a common perception that plant-based drinks are automatically healthier, but that’s not always the case,” Exercise Medicine Research Institute Dietitian Dr. Analise Nicholl said.

“For some groups, especially children, omitting dairy products without careful planning can lead to nutrient gaps, particularly in protein, calcium, iodine and vitamin B12 needed for growth and development. Deficiencies can leave children vulnerable to conditions such as protein-energy malnutrition, rickets, scurvy, goiter and developmental delays.”

The research supports a “food first” approach to nutrition, where whole foods like milk are prioritized over supplements and heavily processed alternatives.

“Milk remains one of the most accessible and effective ways to deliver essential nutrients,” Nicholl said.

“As consumer choices evolve, it is critical that people have clear, accurate information to make informed decisions about their health.”

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