Story by Lee Gilford-Nutritionist

Plant-based milk is a popular alternative to cow’s milk, but what are the facts behind this trend? Is plant-based milk better for your health, the environment, and the animals? Here are some things you should know before you make the switch.

What is plant-based milk?

Plant-based milk is a beverage made from a water-based plant extract for flavoring and aroma. There are many different types of plant-based milk, such as soy, almond, oat, coconut, rice, hemp, and more. Each one has its own taste, texture, and nutritional profile.

Plant-based milk can be used in the same way as cow’s milk, such as for drinking, cooking, baking, or adding to coffee or cereal. Some people choose plant-based milk because they have allergies or intolerances to cow’s milk, or because they follow a vegan or vegetarian diet. Others may prefer the taste or variety of plant-based milk.

How does plant-based milk compare to cow’s milk?

One of the main differences between plant-based milk and cow’s milk is the protein content. Cow’s milk has about 8 grams of protein per cup, while most plant-based milks have less. Soy milk is an exception, as it has about the same amount of protein as cow’s milk. Protein is important for building and maintaining muscles, bones, and tissues in the body.

Another difference is the calcium content. Calcium is essential for strong bones and teeth, and preventing osteoporosis. Cow’s milk is naturally rich in calcium, while most plant-based milks are not. However, many plant-based milks are fortified with calcium and other minerals and vitamins, such as vitamin D and B12. You can check the label to see how much calcium is in your plant-based milk.

Plant-based milk also differs from cow’s milk in the type and amount of fat. Cow’s milk contains saturated fat, which can raise your cholesterol and increase your risk of heart disease. Plant-based milks have less saturated fat and more unsaturated fat, which can lower your cholesterol and improve your heart health. Some plant-based milks also have more fiber than cow’s milk, which can help with digestion and weight management.

What are the benefits of plant-based milk?

Plant-based milk can have many benefits for your health, the environment, and the animals. Here are some of them:

• Plant-based milk can reduce your exposure to hormones, antibiotics, and pesticides that may be present in cow’s milk. These substances can affect your hormonal balance, immune system, and overall health.
• Plant-based milk can prevent or reduce the symptoms of lactose intolerance, which affects about 65% of the world’s population. Lactose intolerance is a condition where your body cannot digest lactose, a sugar found in cow’s milk. This can cause bloating, gas, cramps, diarrhea, and nausea.
• Plant-based milk can lower your carbon footprint and water consumption. Producing cow’s milk requires a lot of land, water, feed, and energy, and generates a lot of greenhouse gas emissions and waste. Plant-based milks use less resources and have less impact on the climate and the ecosystems.
• Plant-based milk can save the lives of cows and their calves. The dairy industry involves separating cows from their calves shortly after birth, confining them in cramped and unsanitary conditions, artificially inseminating them repeatedly, and milking them until they are exhausted and slaughtered. Plant-based milks do not involve any animal suffering or exploitation.

How to choose the best plant-based milk for you?

There is no one-size-fits-all answer to this question. The best plant-based milk for you depends on your personal preferences, needs, and goals. Here are some tips to help you choose:

• Consider your taste buds. Try different types of plant-based milks until you find one that you like. You may also experiment with different flavors or brands.
• Consider your nutrition. Look at the label to see how much protein, calcium, fat, sugar, and other nutrients are in your plant-based milk. Choose one that meets your dietary requirements and goals.
• Consider your budget. Some plant-based milks are more expensive than others. You may also make your own plant-based milk at home using a blender and a strainer.
• Consider your purpose. Think about how you want to use your plant-based milk. Some types may work better for certain purposes than others. For example, soy or oat milk may be creamier for coffee or cereal, while almond or rice milk may be lighter for smoothies or baking.

Conclusion

Plant-based milk is a great alternative to cow’s milk that can offer many benefits for your health, the environment, and the animals. However, not all plant-based milks are created equal. You should do some research and experimentation to find the best plant-based milk for you. Remember, moderation is key. Enjoy your plant-based milk, but don’t forget to eat a balanced and varied diet that includes other sources of protein, calcium, and other nutrients.