With the rising concern for cow's milk and the increasingly growing variety of plant-based milks available on the market, we are spoilt for choice! Learn more about the nutritional and environmental outcomes of choosing cow's milk compared to oat milk, hemp, cashew, coconut, pea, soy milk and others.

There is much to consider, so let's dive into it.

The Head of Nutrition at FOUR PAWS, Sonja Svensek, says:

• like dairy milk, plant-based milk is also packed with essential vitamins and minerals, including calcium. 
• Some plant-based milk brands are fortified with more additional nutrients than others, so looking at the nutritional values and ingredients list can help you decide which plant-based milk is right for you.
• when looking at ingredients of plant-based milks, you want to ensure you are making the healthiest choice out of all plant-based milks available, and that they are fortified with additional nutrients such as calcium, Vitamin B12 and Vitamin D.  

She explained the daily recommended amount of calcium for most adults is about 1,000 milligrams, so a glass of dairy milk gives you about 30%.

She says that consumers can also look for unsweetened versions. She recommended that they avoid products with the word ‘cane’ in the ingredients list, meaning sugar.  Sonja suggested that consumers with an allergy or intolerance, make use of the gluten or soy free versions.  

When nutritional values are considered, there are quite a few differences between brands. Studies generally conclude that soya milk is the most adequate substitute for cow’s milk in terms of protein content. According to manufacturers, pea milk, which has a protein content of 3.33 gram per 100 mililitre, can also serve as a good source of protein. In contrast, beverages made from hemp are low in protein.

All plant-based milks are more animal and climate friendly than animal milk, with oat milk being considered the most environmentally friendly.  In terms of water, a liter of oat milk requires 48 liters of water to produce. This is significantly lower compared to the water usage to produce dairy, soy, and almond milks.

Says Sonja; “It’s helpful to learn a little background information of the brand and their philosophy before deciding which one to purchase.”

“With more people becoming aware of the cruelty behind dairy factory farming as well as the environmental implications it entails, it’s not a surprise that more consumers are choosing plant-based foods also for health reasons. This in turn triggered a surge of brands entering the market. The fact that different brands cater for different tastes and needs, means there are many plant-based milks available that provide a variety of flavors, textures, and nutritional value.”

Sonja believes some of these plant-based milks are better with cereal, some for baking and others as drinks but this is dependent on personal choice. “Organic soy milk and oat milk for example tend to be the creamiest and can make a delicious latte. Coconut milk, which is less creamy, can be great in cold cereal or used as a milk substitute in baking.”