Introduction
A long time ago, cow’s milk was the only available choice, but recently, plant-based milks have emerged as an alternative. It can be consumed by children and adults as it is safe and a healthier option. It is especially beneficial for people who are allergic to milk and other dairy products. Various types of plant-based milk are available these days and differ nutritionally; hence, it is important to understand the nutritional value so that the best one can be chosen to suit individual needs.
What Is Plant-Based Milk?
Plant-based milk is referred to as a non-dairy beverage made from plant extract. It is obtained from the breakdown of plant materials such as nuts, cereals, legumes, oilseeds, etc. It is also called vegan milk. It has become popular in recent years due to its health, environmental, and ethical reasons. Plant-based milk brands are often fortified with nutrients such as calcium, iodine, vitamin D, B12, etc., to support health.
What Are the Types of Plant-Based Milk?
A stated definition or classification of plant-based milk is unavailable; however, it can be generally classified based on the plant material as follows;
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Cereal-Based Milk - It includes oat milk, corn milk, rice milk, etc.
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Nut Milk - It includes coconut milk, almond milk, hazelnut milk, walnut milk, pistachio milk, etc.
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Seed Milk - It includes flax milk, hemp milk, sesame milk, sunflower milk, etc.
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Legume-Based Milk - Soy milk, cowpea milk, Lupin milk, peanut milk, etc.
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Pseudo-Cereal-Based Milk - Amaranth milk, Quinoa milk, Teff milk, etc.
How to Choose a Plant-Based Milk?
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Initially, different options and flavors can be tried, and then one can stick to a particular brand depending on the taste, nutritional requirements, and adaptability.
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There are different types and brands of plant-based milk available, and not all provide the required nutrients or may contain added sugars and preservatives. Therefore, the nutrition label must be read carefully before selecting the brand.
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Plant-based milk is twice as expensive as dairy milk, and unsweetened types can be even more costlier. Therefore, if required in large quantities on a daily basis, these plant-based milks can be hard on the pocket, so they must be selected carefully.
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Certain plant-based milk brands provide less protein content, so it may be difficult for individuals who depend on milk for their daily protein requirements. Hence, plant-based milk with higher protein content must be selected, especially for vegans.
What Are the Benefits of Plant-Based Milk?
Milk is a small portion of a person’s diet, and plant-based milk offers benefits for both health and the environment. Some of the benefits of plant-based milk include;
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Calorie Content and Non-Allergic: Plant-based milk contains less fat and calories. Plant-based milk is a good choice for individuals who have lactose intolerance (allergic to dairy products). Unsweetened plant-based milk has less sugar content compared to cow milk.
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Environment-Friendly: Non-dairy milks are environment-friendly as they require less land area as compared to cows, which need more space for grazing. The production of plant-based milk requires less water compared to the production of cow milk in dairy farms. The plants needed to produce alternative milk emit less carbon dioxide compared to the cows, which emit up to three times more carbon dioxide.
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Soy Milk: It is the first plant-based milk and is considered to be the most popular option among people allergic to dairy products. It contains essential monounsaturated and polyunsaturated fatty acids, hence considered to be effective against cardiovascular diseases, osteoporosis, cancer, etc. It is also known to possess cholesterol-lowering properties. It is inexpensive compared to other milk alternatives and is a refreshing and nutritional beverage. Advanced technology and equipment are used in modern soy milk production to increase its nutritional value, reduce the beany flavor, and improve its shelf life.
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Oats Milk: Oats are an excellent source of quality protein along with good amino acid balance. Oat milk is one of the recent cow milk alternatives in the market and is known to be rich in phytochemicals and dietary fibers. It is packed with nutrients such as vitamin B12, riboflavin, calcium, phosphorus, and vitamins A and D. It can delay gastric emptying time, reduce blood glucose levels, and also total and LDL cholesterol levels. It is also good for bone health. Oat milk is generally safe for babies and children; however, a pediatrician must be consulted before choosing it as a replacement for cow milk.
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Coconut Milk: It contains vitamin E and lauric acid; it promotes brain development, maintains the elasticity of the blood vessels, and boosts the immune system. It contains medium-chain fatty acids, hence known to be beneficial for cardiovascular health. According to studies, coconut milk is also known to possess antimicrobial and antifungal properties. It is a popular choice among vegetarians and vegans.
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Rice Milk: It is rich in phytosterols such as oryzanol and B-sitosterol and is known to lower cholesterol and hypertension. It is an excellent source of vitamins such as A, D, B12, and calcium. Therefore, it is beneficial for bone health and may prevent osteoporosis. It is known to be the least allergic among milk alternatives. It also has anti-inflammatory and anti-oxidative properties.
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Almond Milk: It is nutritious and considered a powerful antioxidant as it contains alpha-tocopherol. It is rich in magnesium and also plays a vital role in protection against free radical reactions in the body. The unsweetened variety of almond milk is helpful as it is less in calories and also reduces the risk of heart disease. Enriched almond milk contains a high quantity of vitamin D and thus strengthens the bones.
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Peanut Milk: It contains high protein and fat content; however, it is rich in vitamin E, Vitamin B6, magnesium, etc. It can be consumed by people of all age groups as it has essential fatty acids such as oleic and linoleic acids. Peanut milk has phenolic compounds and plays a protective role against stroke, coronary heart disease, and various cancers.
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Sesame Milk: It is rich in calcium, phosphorus, iron, zinc, magnesium, and vitamins B6 and E. Sesame milk contains lignans such as sesamolin, sesaminol, and sesamin, which lowers cholesterol. It has anti-oxidative, anti-viral, and anticarcinogenic properties. It is low in calories and can be used by people with weight loss concerns. As it has high fiber content, it also helps improve digestion and maintains the digestive system's health.
What Are the Drawbacks of Plant-Based Milk?
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A majority of the milk alternatives lack nutritional value in comparison to bovine milk; they have a lower protein content and may not be adequately fortified with essential nutrients such as calcium, vitamin D, etc. Nutrients such as iodine, omega-3 fatty acids, and vitamin B12 are abundantly found in dairy milk, but very low in many plant-based milk varieties.
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Soy milk and peanut milk have bean flavors, which may not be liked by many people.
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Rice milk has high starch content and poor emulsion stability and hence may not be suitable for individuals with medical conditions such as diabetes.
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Sesame milk has chalkiness and a bitter flavor and may not be acceptable to many people.
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Many plant-based milk alternatives are expensive and cannot be affordable by the majority of people on a regular basis.
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Individuals who are adapted to dairy milk and milk products may experience digestive problems or sensitivity to certain ingredients present in plant-based milk.
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Various plant-based milk substitutes undergo extensive processing and the addition of preservatives and stabilizers, which may not be acceptable to those preferring minimally processed foods.
Conclusion
In recent times, conditions such as lactose intolerance, calorie concerns, cow milk allergy, hypercholesterolemia, etc., have influenced people to prefer to choose a vegan diet. Plant-based milk is one such alternative to dairy-based milk and is a rising trend. New and advanced processing technologies are being researched to address the problems related to nutrition, shelf-life, and stability of plant-based milk alternatives. Plant-based alternatives offer numerous benefits; therefore, they can be incorporated into different delicacies in daily life.
