Which plant-based milk is best for you?

Press release

There is a large variety of plant-based milks available on the market. Whether it is oat milk, hemp, cashew, coconut, pea, soy milk and others, we are spoilt for choice!

What better time to raise awareness of the benefits of plant-based milk and to give them a try, today, on World Plant Milk Day?

There is much to consider before consumers can make a purchase.

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.

Sonja says 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%.

“With this in mind, you can opt for a plant-based milk that can reach or even surpass this recommended value that can make you easily achieve your daily recommended amount. Look for plant-based milks that are organic. This also ensures that you are not consuming Genetically Modified Organisms.”

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.

“There is a wide variety of plant-based milk, derived from a range of plant sources. Theoretically, any type of legume, grain, nut, or seed can be made into a milky drink. Whilst some people prefer a certain flavor, texture and consistency to others, there are a variety of plant-based milk options that you can try to see what you prefer best.”

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 3.33gram per 100mililitre, 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 o learn a little background information of the brand and their philosophy before deciding which one to purchase.”

She emphasises that the plant-based milk market is booming and is expected to rise even more.

“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 oatmilk 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.”

She pointed out that consumers should also be on the outlook for details in the fine print on cartons when it comes to added supplements.