Plant-Based Milks: A Nutritious and Sustainable Dairy Alternative

Oat, almond, soy, coconut… the variety of plant-based milks available today is astonishing. But are these dairy alternatives genuinely beneficial for our health and the environment? Let’s explore the world of plant-based milks and their impact on our well-being and the planet.

What is Plant-Based Milk?

Plant-based milk is a beverage created by soaking nuts, grains, or legumes in water and then straining the liquid. While they’ve surged in popularity as dairy alternatives in recent decades, plant-based milks have been consumed for centuries. For example, almond milk was featured in 13th-century Mediterranean cookbooks, and soy milk was consumed in 14th-century China.

Unlike cow’s milk, which typically contains a single ingredient, plant-based milks usually consist of at least five components. These include:

Filtered water
The plant base (such as soy or oats)
Vegetable oils as emulsifiers for creaminess
Vegetable gums as thickening agents
Sea salt or sugar for taste

Most plant-based milks are fortified with vitamins and minerals like calcium to mimic the nutritional benefits of dairy milk.

Types of Plant-Based Milk

The world of plant-based milks is continually expanding, with innovative options like pumpkin milk (kabocha milk) entering the market. Here are some of the main types available:

Rice Milk: Made from brown rice, this option is ideal for those allergic to dairy and other plant-based milks. It has a naturally sweet taste due to its high carbohydrate content but is low in protein and not suitable for baking.
Soy Milk: Rich in protein, soy milk has a neutral, slightly chalky flavor, making it versatile for both sweet and savory dishes.
Oat Milk: Known for its creamy texture and slightly oaty flavor, oat milk is perfect for frothing in coffees, smoothies, and baking. It contains beta-glucans, a soluble fiber that can help lower cholesterol. However, it’s not suitable for those with gluten intolerance.
Coconut Milk: A thinner version of the canned variety, coconut milk is great for adding to coffee and has a higher saturated fat content compared to other plant-based milks.
Hemp Milk: Made from hemp seeds, this milk provides a significant amount of omega-3 fatty acids and has a nutty flavor with less sweetness than cow’s milk.

Are Plant-Based Milks Healthy?

Plant-based milks are generally a good option for those with dairy allergies or lactose intolerance, which affects up to 70% of the global population. Cow’s milk is considered a “whole food” because it provides protein, fats, calcium, phosphorus, zinc, potassium, and essential vitamins like B12, A, and D. Most plant-based milks are fortified with similar quantities of these vitamins and minerals, ensuring you don’t miss out on essential nutrients.

However, when it comes to protein content, only soy milk can compete with cow’s milk. One glass of soy milk contains about 6g of protein, compared to cow’s milk’s 8g. Other plant-based milks lag behind, with oat milk containing approximately 2.5g, almond milk 1.4g, rice milk 0.7g, coconut milk 0.5g, and hemp milk less than a gram.

Soy milk has faced scrutiny due to its isoflavones, a type of phytoestrogen, which raised concerns about hormone disruption. However, numerous studies have found no evidence to support these concerns.

Plant-based milks are generally lower in calories and fat than full-cream cow’s milk, with cashew, rice, and almond milk having the lowest calorie content. However, fat is crucial for infant growth, and health authorities advise against giving plant-based milk alternatives to children under 12 months old.

Marlena Kruger, a professor in nutritional physiology at Massey University, recommends that unless children are lactose intolerant or have milk allergies, they should not grow up on plant-based milks. She cites a study of Polish children aged five to ten, published in the American Journal of Clinical Nutrition, which showed that children on vegan diets were three times more likely to be deficient in B vitamins, had lower bone mineral density, and were, on average, 3cm shorter than non-vegan children.

Are Plant-Based Milks Good for the Environment?

The environmental impact of plant-based milks is significantly lower than that of dairy farming. Studies show that plant-based products have a much smaller carbon footprint. For instance, in New Zealand, dairy cattle were responsible for 22.4% of the country’s greenhouse gas emissions in 2019, with the agricultural sector accounting for 48% in total. This does not even consider nutrient runoff that pollutes waterways.

In 2020, scientists at the University of Otago published a New Zealand Food Emissions Database, which considered the “life cycle” of commonly consumed foods. Soy milk was shown to produce the least emissions of any food in the study, even after accounting for transport from overseas.

Cathy Cole, a lecturer in climate change at the University of Otago’s Centre of Science Communication, notes that most carbon emissions come from on-farm processes rather than transport and packaging. Therefore, even if a plant-based milk is grown in a different country and flown to New Zealand, it still has a lower carbon footprint compared to dairy milk.

However, not all plant-based milks are entirely eco-friendly. For example, almond milk production can be resource-intensive, requiring significant amounts of water. It’s essential to consider the environmental impact of each type of plant-based milk when making your choice.

In conclusion, plant-based milks offer a healthy and eco-friendly alternative to dairy milk, especially for those with dietary restrictions or environmental concerns. With a wide variety of options available, you can choose the one that best suits your taste preferences and nutritional needs while also considering its environmental impact.