Plant-Based Milks — Veganpedia

Plant-based milks are drinks made from legumes, grains, nuts or seeds and used in place of cow's milk. Common types include soy, oat, almond, rice, pea and coconut, which differ in protein and nutrients.

Plant-based milks are beverages made from plant ingredients such as legumes, cereals, nuts or seeds, and used in ways similar to cow's milk: in drinks, on cereal, in cooking and in baking. They are staples of vegan diets and are also chosen by people with lactose intolerance or milk allergy, or by those concerned about the dairy industry or the environmental impact of animal agriculture.

History

Plant-based milks are not new. Soy milk has been made in China for centuries, often as a by-product of tofu production, and almond milk was widely used in medieval European and Middle Eastern cooking, including during religious fasting periods when animal products were avoided. Coconut milk has long been a traditional ingredient in Southeast Asian, South Asian, Pacific and Caribbean cuisines. Commercial plant milks expanded significantly in Western countries from the late 20th century, and oat milk in particular grew rapidly in popularity during the 2010s.

Production

Most plant milks are made by soaking and grinding the base ingredient with water, then straining out solids. Oat and rice milks often involve enzymes that break starches into sugars, giving a naturally sweet taste. Commercial products frequently include:

Vegetable oils for creaminess
Stabilisers and emulsifiers to prevent separation
Added vitamins and minerals (fortification)
Salt and sometimes sugar or flavourings

"Barista" versions are formulated to foam and to resist curdling in hot coffee.

Comparison of common types

Nutrient content varies greatly between brands and between sweetened and unsweetened versions. The following figures are approximate and intended only as a general guide.

Type	Protein per 250 ml (approx.)	Fortification	Flavour and use	Environmental notes
Soy	7–9 g	Commonly fortified	Neutral to beany; good for cooking and coffee	Most soy grown globally is used for animal feed rather than drinks
Pea	7–9 g	Commonly fortified	Neutral, creamy	Peas fix nitrogen, reducing fertiliser needs
Oat	2–3 g	Commonly fortified	Sweet, creamy; popular in coffee	Oats generally grow well in temperate climates
Almond	About 1 g	Commonly fortified	Light, nutty	Often criticised for high water use in drought-prone growing regions
Rice	Under 1 g	Varies	Sweet, thin	Rice cultivation produces methane from flooded paddies
Coconut (drink)	Under 1 g	Varies	Creamy, distinctive flavour	Grown in the tropics; often transported long distances

For comparison, cow's milk typically contains around 8 g of protein per 250 ml. Soy and pea milks are the closest plant-based equivalents in protein content.

Nutrition and fortification

Because plant milks are often used in place of dairy, their fortification is nutritionally important. Many commercial products are fortified with calcium, vitamin d and vitamin b12, and some with iodine or riboflavin. However:

Not all products are fortified, and levels vary.
In the European Union, products certified as organic are frequently unfortified, because organic rules restrict the addition of certain nutrients.
Homemade plant milks are not fortified.
Calcium can settle to the bottom of the carton, so shaking well is advised.

Rice milk is generally not recommended as a main milk for young children, partly because of its low protein content and partly because rice can contain inorganic arsenic. Health authorities in several countries advise that plant milks other than fortified soy are generally unsuitable as the main drink for infants and toddlers; parents should consult guidance on vegan pregnancy and children.

Environmental impact

Research generally indicates that plant milks have a smaller environmental footprint than dairy milk. A widely cited 2018 study by Joseph Poore and Thomas Nemecek, published in Science, found that producing a glass of dairy milk resulted in substantially higher greenhouse gas emissions and used more land and water than soy, oat, rice or almond milk. Comparisons among plant milks are more complex, as each has different trade-offs in water use, land use and emissions, and results depend on where and how crops are grown. See veganism and climate change for wider context.

Labelling

Naming rules differ by country. In the European Union, a 2017 ruling by the Court of Justice of the European Union confirmed that terms such as "milk" are generally reserved for products of animal origin, which is why plant products there are often labelled as "drinks". Other jurisdictions have different rules.