Plant milk refers to non-dairy beverages flavored and scented with a water-based plant extract. Its color is similar to that of milk. A wide variety of plants produces milk. Soybeans may have been the first, but almonds, coconuts, and oats have surpassed them as plant-based milk sources, followed by cashews, hazelnuts, rice, bananas, and hemp. Plant-based milk products have gained enormous popularity around the world over the years due to their numerous health benefits, ease of availability, and rise in the vegan population.
Demand for plant-based milk is particularly high due to increased cases of lactose intolerance and increased awareness of the high nutritional benefits of plant-based milk. As a result, adopting effective marketing strategies to raise awareness of plant-based products and their health benefits will boost sales of plant-based milk products.
The plant-based milk market in 2021 was worth $35 billion, and by 2030, it will reach $123.1 billion at a CAGR of 15% during the forecast period 2021-2030.
Can plant-based milk replace cow milk?
Plant-based milk is rich in nutrition as compared to dairy milk, and they are safe for people who are lactose intolerant. There has been an increasing concern about cow milk and how hormones are inject into them. When pregnant cows are milk, their estrogen levels increase 20-fold. As per a study issue in the journal Medical Hypotheses, these estrogen levels have been link to breast, ovarian, and uterine cancer. Several studies have connected excessive milk consumption to an increased risk of heart disease. This result in the growing demand for plant-based milk.
Top 6 alternatives for cow milk
- Almond Milk: rich in healthy nutrients
Almond milk is lactose and dairy-free plant-based beverage made from crushed almonds and water and is rich in antioxidants and minerals. It also has high calcium, magnesium, and other mineral content and is low in calories.
- Soy Milk:
Soya milk, the most popular plant milk, is classified as legume-based. It is low in carbohydrates and rich in fat, but the majority of that fat is unsaturated fat, which is healthier. One glass of hemp milk has 50% of the recommended daily consumption of alpha-linolenic acid2, making it a rich source of omega-3 fatty acids. Hemp milk is fantastic with cereal because of its somewhat nutty flavor, but it is also suitable for cooking and baking. Furthermore, when used as a replacement in cooking, baking, and coffee frothing, soya milk has similar properties to cow’s milk. Soy milk is also available in a variety of flavors, including vanilla, chocolate, and banana.
- Cashew Milk
Cashew milk has a nutty flavor and can be use in cooking and baking. The fat in this product is primarily unsaturated fat1, making it an excellent alternative for persons with high cholesterol or who need to limit their fat intake. Cashew milk is rich in calcium, vitamins, proteins, and minerals and can be use to make tea, coffee, soups, and many more. Cashew milk is rich in calcium, potassium, vitamin K, and magnesium, making it a good bone builder.
By Type
- Rice Milk
Rice-based milk is the most hypo-allergic milk available and is suitable for people with allergies. Rice milk is frequently made with brown rice and its syrup. Rice milk has the lowest allergy risk of plant-based milk, making it a perfect substitute for soy, almond, or dairy milk. milk has the highest carbohydrate content, at around 22 grams per cup.
- Oat milk
Oats are an excellent substitute for dairy milk as they are high in fiber, minerals, and nutrients, especially when fortified. It is a nutrient-dense, creamy beverage high in both micronutrients and macronutrients. If you wish to reduce your intake of added sugar, however, you must get unsweetened oat milk. Gluten-intolerant people should use gluten-free oat milk.
- Hemp Milk
Hemp milk is create from the hemp plant’s seeds. It is low in carbohydrates and rich in fat, but the majority of that fat is unsaturated fat, which is healthier. One glass of hemp milk has 50% of the recommended daily consumption of alpha-linolenic acid2, making it a rich source of omega-3 fatty acids. Hemp milk is fantastic with cereal because of its somewhat nutty flavor, but it is also suitable for cooking and baking.
Nutritional value of plant milk
Each variety of plant milk has a distinct nutritional profile due to the wide range of carbohydrates, protein, fat content, vitamins, minerals, and dietary fiber. There are significant discrepancies across brands in terms of mineral and vitamin content. Because most producers fortify their products to sell them as a suitable substitute for cow’s milk, the most commonly added mineral is calcium. In the form of tricalcium phosphate or the algae Lithothamniumcalcareum. Other compounds found in cow’s milk frequently added to plant milk in comparable proportions include vitamins A, B2, B12, D, and E.
Plant-based milk provides a healthy alternative to dairy milk.
Health benefits of plant-based milk
- Many plant-based milks have nutritional properties similar to cow’s milk, such as sodium and potassium. However, according to the American Society of Nutrition, most milk alternatives are lower in fat and calories. Most plant-based milk contains 37% to 75% less fat than one cup of whole-fat cow’s milk. Many non-dairy kinds of milk, such as almond, rice, coconut, hemp, and cashew milk, have fewer calories than dairy milk.
- Unsweetened plant-based milk allows you to consume less sugar than dairy milk.
Plant-based milk is environmentally friendly, and there is growing evidence that whatever we eat directly impacts climate change. However, plant-based diets, including milk substitutes, can play an important role in environmental protection.