Plant-Based Milk: An Overview

Introduction

When choosing a milk product, the consumer's first preference is to choose dairy products with low-fat quantities. However, people choosing vegan diet options and lactose intolerance cannot consume cow milk products. Plant-based milk is the next best option for these people as it is derived from various plant-based products such as seeds, legumes, cereal grams, and nuts. Plant-based milk is an alternate substitute for cow milk with the suspension of disintegrated extracts dissolved in water.

The stability of the product is improved by homogenization and thermal treatments. Depending upon the extraction, fortification, and processing, plant milk has more nutritional properties than animal milk. The nutritional content of plant-based milk may differ due to extraction from various sources. For example, soya milk has more protein than almond milk. The consumer can choose the type of milk according to their preferable nutrition choice. For people who want to replace cow milk from their diet, plant-based milk provides them with the best dairy substitute that is environmentally friendly as well as healthy.

What Is Plant-Based Milk?

Plant-based milk is an alternative to animal milk obtained from plant extracts. It is a non-dairy beverage manufactured from plants and resembles milk in taste and texture. It is used as an alternative to dairy milk products because of ethical health and environmental factors. It can be consumed by people who are lactose intolerant as their bodies cannot produce the enzyme responsible for the breakage of lactose. Besides them, individuals who have opted for a vegan lifestyle can use plant milk. It is a sustainable product for people who choose to go dairy free for environmental reasons. Plant milk does not offer the same nutrition as bovine milk; however, this product is fortified with equal or greater amounts of calcium and vitamin D.

What Are the Types of Plant-Based Milk?

• Soya Milk - Soya milk is a dairy-free plant-based alternative prepared by crushing and straining soybeans. It contains 8 grams of protein which are equivalent to cow milk. It also contains fiber and omega-3 fatty acids in it. It is a good source of vitamin D, A, B12, calcium, manganese, and magnesium. It is very good for cardiac health and prevents cardiovascular diseases. It helps in the prevention of breast cancer. As it contains good amounts of calcium, it improves bone health. It also consists of the high protein content of plant milk; however, it has added sugar and fat concentration.

• Almond Milk - Almond milk is extracted from ground almonds and mixed with water. People with allergies to soya, barley, and rice can consume it. It is slightly sweeter in flavor, low in calories, and contains nutrients like manganese, protein, and magnesium. Its protein content is low as the pulp is strained and discarded while extracting milk. It contains 1 gram of protein in one cup of milk. It is enriched with a high amount of vitamin E.

• Rice Milk - It is extracted from brown rice starch. Considered to be a better alternative for people with multiple allergies. It has a thinner consistency and usually contains less protein and no fibers. It is enriched with vitamins D, A, and B12 along with less quantity of calcium in it. It has higher carbohydrate content and added sweeteners.

• Oat Milk - It is manufactured from oats, grouts and grains, beans, and water. It has a slightly sweet taste, and the consistency is thin. It contains low cholesterol and saturated fat. It is a good option for individuals wishing to lose weight as it contains fewer calories. It contains high fiber, iron, vitamin E, and folic acid. One cup of oat milk provides four grams of protein. However, it contains more carbohydrates, and manufactured milk ingredients can cause potential allergies.

• Coconut Milk - It is extracted by squeezing the coconut after soaking it overnight in water. It contains high calories and fats; therefore, it is recommended for drinking rather than cooking. It is of thicker and creamier consistency with a mild nutty taste. One cup of raw coconut milk consists of 445 kilo calories and 43 grams of saturated fat. It is used after diluting with water and is enriched with vitamin D and potassium. It also contains iron and fiber.

• Hemp Milk - It is extracted from hulled seeds of hemp plants. It is advised for people who are allergic to gluten, soya, and nuts. It contains a good source of protein and omega three fatty acids.

• Cashew Milk - It is extracted by blending cashew soaked in water. It is creamy in consistency and contains less fat and cholesterol. It is a good calcium and vitamin D source and has low protein content.

• Pea Milk - It is manufactured from yellow peas. Its texture and consistency are creamy and taste similar to cow's milk. It contains a high source of calcium and vitamin D.

• Peanut Milk: It is extracted from unsalted peanuts after soaking them overnight in the water. It is an excellent source of proteins and fiber. It is readily available in the market at reasonable prices.

What Are the Advantages of Plant-Based Milk?

The following are the advantages of plant-based milk:

• It contains many nutrients, such as proteins, vitamins, and minerals.

• It is a healthier option as it contains less fat and cholesterol.

• It is recommended for digestive problems as it can be digested easily.

• It helps in maintaining weight as some plant milk contains fewer calories.

• People can consume it with lactose intolerance and gluten allergies.

Conclusion

With the consumers' demand for plant-based milk products increasing, the production and usage of plant-based milk are expanding worldwide. Each plant-based milk product varies in its nutritional content and consists of variations in the number of micronutrients and macronutrients. Due to the unique nutrition content of plant-based milk, the consumer can choose according to their health status and body requirement for nutrition. Therefore, many people choose plant-based milk products for their health and lifestyle choices. However, consumer awareness is essential for the products, as these products contain added sugar and variable protein content for taste and texture.