Today, we’re diving into a dairy dilemma that’s been on my mind lately: flax milk vs. good ol’ milk.
With a growing variety of plant-based milk alternatives hitting the shelves, it’s time to explore whether flax milk is truly worth the switch. So, grab your favorite mug, and let’s go over the details!
Comparing flax milk vs milk
| Flax milk | Cow milk (including whole, 2%, skim, etc.) | |
| Type | Plant-based (flaxseeds) | Animal-based |
| Common allergens | None | Milk |
| Vegan? | Yes | No |
| Paleo? | Yes | No |
| Keto? | Yes | No |
Flax milk and milk belong to 2 different categories: plant-based and animal-based. When I say “milk”, I’m referring to cow’s milk, which is one of the major food allergies. Flax milk, on the other hand, doesn’t typically contain any common allergens.
Flax milk is also 100% vegan, paleo, and keto-friendly, while cow’s milk isn’t good for any of these special diets.
Differences between flax milk and milk
The biggest difference between flax milk and milk is that flax milk is plant-based and regular milk (cow milk) comes from animals.
Flax milk is made from whole or ground flaxseeds, which means its higher in omega-3 fatty acids compared to most other plant-based milks. Plus, some flax milk varieties, like the Good Karma brand, pump up the protein content by adding pea protein, making it a potential option for those looking to boost their protein intake in a more plant-powered way.
On the other hand, cow’s milk is the classic dairy option. It has a thicker and creamier texture compared to flax milk, which is nutty but mild – similar to soy milk.
The taste of cow’s milk varies depending on the fat content and processing. Whole milk has a rich and creamy flavor, while lower-fat varieties have a milder taste.
Types of cow’s milk
Here’s a summary of the various types of cow’s milk you’ll find:
Whole milk: The classic, full-fat option, boasting a creamy texture and a robust 3.5% milk fat.
2% milk (reduced-fat): Slightly lighter on the fat side with 2% milk fat.
1% milk (low-fat): Even lighter with 1% milk fat.
Skim milk (non-fat): The leanest option with a mere 0% milk fat.
Lactose-free milk: Perfect for those with lactose sensitivities or intolerances.
Raw cow milk (whole): Straight from the cow, this version maintains its natural state.
Flavored milk: Think chocolate, strawberry, or vanilla – for those times when you’re feeling a little indulgent.
How to use flax milk vs milk
Flax milk:
- Protein shakes
- Cereal
- Coffee
- Smoothies
- Baking
- Pancakes
- In this pumpkin baked oatmeal (is anyone else ready for fall?)
- Soup thickener
Milk:
- Cappuccinos
- Mashed potatoes
- Hot chocolate
- Pasta sauce
- Scrambled eggs
- Porridge
- Milkshakes
- Yogurt making
Can you substitute flax milk for milk?
Well, the answer is a bit of a mixed bag. For most recipes that call for milk, I would stick with it. But if you’re looking for a dairy-free substitute, flax milk can still work in recipes where the milk’s main role is to provide moisture or a creamy texture. For example, flax milk is a great substitute for your morning cereal, pancakes, or oatmeal! For other baking recipes, I typically recommend soy or coconut milk!
Nutrition: Flax milk vs milk
Flax milk is often lower in calories, carbs, and sugar (0 grams!) compared to cow’s milk. Plus, it packs a punch with high protein content, matching that of dairy milk. Flax milk is often fortified with pea protein, calcium, and vitamins.
Cow milk is naturally high in protein, sugar (lactose), calcium, and B vitamins. Vitamin A and D are often added during processing. As I mentioned earlier, the fat content will depend on the type of milk. See for yourself:
| Per cup (237 ml/8 oz.) | Calories | Total fat (sat. fat) | Total carbs | Total sugars (incl. added) | Protein | Calcium | Vit D |
| Flax milk | 70 | 3.5 g (0 g) | 2 g | 0 g | 8 g | 30% DV | 25% DV |
| Whole milk | 160 | 8 g (4.5 g) | 11 g | 10 g (0 g) | 8 g | 25% DV | 10% DV |
| 2% milk | 130 | 5 g (3 g) | 12 g | 12 g (0 g) | 8 g | 25% DV | 10% DV |
| 1% milk | 110 | 2.5 g (1.4 g) | 13 g | 12 g (0g) | 8 g | 25% DV | 10% DV |
| Skim milk (nonfat milk) | 90 | 0 g | 13 g | 12 g (0 g) | 8 g | 30% DV | 25% DV |
How to store flax milk and milk
For flax milk, it’s best to follow the storage guidelines on the carton. Generally, an unopened carton can stay on the shelf until its expiry date, but once you crack it open, it’s best to consume it within 7-10 days.
Cow’s milk, on the other hand, demands a bit more attention. It should be stored in the coldest part of your fridge (usually the back), and once opened, it’s safe to sip for about a week. However, if you’re looking for a longer shelf life, freezing portions of cow’s milk is a savvy move.
Flax milk vs milk: Which is better
Drumroll, please! The big question – which one is better overall?
As someone who leans towards plant-based milk, I prefer flax milk over milk. It’s high in omega-3s and protein, and offers just as much calcium and vitamins as dairy milk (if it’s fortified). Plus, it has a pretty neutral taste that works for most purposes. I will say that traditional cow’s milk tends to work better in cream-based soups and sauces, especially whole milk, where a higher fat content is needed.
FAQs:
Flaxseed milk offers a plant-based, dairy-free alternative with its own set of nutritional benefits, such as being a source of omega-3 fatty acids, while regular milk provides essential nutrients like calcium and protein; the choice between the two depends on individual dietary preferences and nutritional needs.
Again, it’s a matter of priorities. Both flaxseed milk and almond milk have their own nutritional benefits and drawbacks, with flaxseed milk being higher in omega-3 fatty acids and almond milk being a good source of vitamin E.
Flax milk can be a nutritious addition to your diet, especially if you’re aiming for more omega-3s and plant-based protein. Just like anything else, moderation is key.
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