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Plant-based milk is an option for people who can’t or don’t want to drink traditional dairy milk harvested from cows, sheep, or goats. Some people turn to plant-based milk due to an allergy or intolerance to cow’s milk, including lactose intolerance. These dairy alternatives are also part of a vegan lifestyle since no animal products are used to make them.

While many plant-based milk alternatives have the word “milk” in their name, the nutritional content can vary between the products, and many of them don’t have the same amount of calcium and vitamin D or other nutrients as milk.

There are many reasons why more and more people are choosing plant-based milks. Plant-based milks have been used in cultures around the world for centuries, though. In particular, coconut milk has been used in cooking and ceremonial use in India and Southeast Asia. Documented use of soy milk dates back to 1365 in China. These products are nothing new, but they are seeing a resurgence in popularity due to their many benefits.

Coconut milk

Coconut milk is made by diluting coconut cream with water. Coconut milk is lower in carbohydrate and protein and higher in saturated fat compared to dairy milk.

The production process of Coconut Milk:

• Extracting Coconut Flesh: The white flesh of the coconut is grated or shredded.

• Pressing: The coconut flesh is pressed to extract coconut cream.

• Diluting: The coconut cream is diluted with water to achieve the desired consistency.

Soy milk

Soy milk is made from either ground soybeans or soy protein powder. Soy milk is a good source of protein and generally contains more protein than other plant-based milk alternatives. And since most soy milk is fortified with calcium, it tends to be most similar to cow’s milk.

The production process of Soy Milk:

• Soaking and Cooking: Soybeans are soaked, boiled, and then cooked.

• Blending: The cooked soybeans are blended with water.

• Straining: The mixture is strained to extract the soy milk, leaving behind the soybean pulp.

Almond milk

Almond is made from ground almonds. Commercial almond milks vary in their almond content, containing between 2 to 14 percent almonds. Some may contain sweeteners although many no-added-sugar varieties are available. Almond milk is lower in energy and saturated fat compared to dairy milk. It is also generally very low in protein with a typical serving containing just one gram of protein per serving.

The production process of Almond Milk:

• Soaking: Almonds are soaked in water for several hours or overnight.

• Blending: The soaked almonds are blended with water to create a smooth mixture.

• Straining: The mixture is strained to separate the liquid (almond milk) from the solid almond pulp.

Oat milk

Oat milk is made by blending oats and water and then straining off the liquid. It is low in saturated fat.

Unlike most plant-based milks, oat milk is a good source of fiber as it contains beta-glucan. Beta-glucan has been shown to help reduce cholesterol and to help control blood sugar levels.

The production process of Oat Milk:

• Milling: Oats are milled into a fine powder.

• Mixing and Straining: The oat powder is mixed with water and then strained to separate the liquid from the oat pulp.

Rice milk  
 

Rice milk is made from milled brown rice and water and is allergen free. During processing, many of the carbohydrates in the rice break down into smaller sugars resulting in its distinctive sweet taste.

Rice milk is the least likely of the plant-based milks to be a trigger for an allergy

The production process of Rice Milk:

• Cooking: Rice is cooked, and enzymes are added to break down the starches.

• Blending: The cooked rice is blended with water.

• Straining: The mixture is strained to remove solid particles, yielding rice milk.

Cashew Milk

Heart-healthy cashew milk is probably the most underrated plant-based milk option. Nutty and creamy but with only a subtle sweetness, nut milk fans may actually prefer this to almond milk. The rich and creamy texture of cashew milk tastes like a higher-calorie plant milk, but it’s actually one of the lowest-calorie options at just 25 calories per serving (if unsweetened).

The production process of Cashew Milk:

• Soaking: Cashews are soaked in water.

• Blending: The soaked cashews are blended with water.

• Straining: The mixture is strained to remove any remaining solid particles.

Macadamia milk

Macadamia milk is a made by blending soaked macadamia nuts with water. Macadamia milk is naturally low in protein and calcium. Most of the fat in macadamia milk is the more healthy unsaturated type.

Banana Milk

The kid in everyone can’t help but reach for this plant-based milk product. It gives the promise of nostalgic joy that comes with the last sip of morning cereal milk. Commercial brands sometimes blend in oats to help the texture and stability of banana milk, but you can make your own at home by just blending a ripe banana with water and a tiny pinch of salt.

Potato Milk

Another relative newcomer to the plant-based milk scene is potato milk. The jury is still out on how well this product will do in the commercial market. Manufacturers are attracted to the ease with which potatoes can be grown, but the nutritional content of potato milk requires that it be fortified to stack up to other plant milk products.

In terms of nutritional comparisons, a single serving of cow’s milk has about 150 calories and 13 g of protein. You’ll also get several vitamins and minerals from cow milk. However, the fat in cow milk is mostly saturated.

Plant milk, on the other hand, is often lower in saturated fat than cow milk. Plant-based milks are also typically fortified with vitamins and minerals, making them just as healthy if not more nutritious than cow’s milk. For example, an average 250 ml glass of unsweetened, fortified soy milk has 90 calories and eight to 10 g of protein, plus around 20% of your required daily calcium intake and many other important vitamins and minerals.

For plant-based milks can vary depending on the type of plant used. Here’s a general overview of how two other plant-based milks are produced

Hemp Milk:

• Mixing: Hemp seeds are mixed with water.

• Straining: The mixture is strained to separate the liquid from the hemp seed residue.

Pea Milk:

• Processing Pea Protein: Yellow peas are processed to extract pea protein.

• Mixing: The pea protein is mixed with water and other ingredients.

• Straining: The mixture may be strained to achieve a smoother texture.

These plant-based milks can be fortified with vitamins and minerals to enhance their nutritional content, making them viable alternatives to dairy milk for individuals who are lactose intolerant, allergic to dairy, or following a vegan diet.

Disadvantages of Plant-Based Dairy Products

1. Less Calcium than Most Dairy Products

The disadvantage of plant-based dairy products is that they contain less calcium than animal-derived dairy products.

2. Many Contain Added Sugar
Another disadvantage is that many plant-based dairy products contain added sugar.

3. Higher Prices

Another disadvantage is that plant-based food dairy products are more expensive than animal-based dairy products. This is due to the difficulty of mass production like milk and the costs involved in obtaining organic and vegan certifications.