What Are the Pros and Cons of Drinking Plant-Based Milk?

Have you ever walked down the grocery aisle and found yourself looking at trendy, plant-based milk cartons? Undoubtedly, the subiendo popularity of soy, oat and almond milks has piqued the curiosity of many individuals.

Whether you’re on a vegan diet or considering shifting to plant-based milk, it’s essential to know the upsides and potential downsides of these dairy-free milk alternatives.

What Is a Plant-Based Milk?

This type of milk is an alternative for people who don’t want to drink traditional milk from sheep, cows and goats. Sometimes, people choose this because they are allergic to dairy products or have lactose intolerance.

Plant-based milks are more challenging to develop and consistently produce than traditional dairy selections because they offer higher profitability, with sales reaching $21 billion between 2009 and 2015.

Despite its rising popularity, dairy alternatives are part of other culinary cultures. For instance, coconut milk has been used in Southeast Asia and India, while soy has been a part of the Chinese culinary tradition since 1365.

Pros of Drinking Plant-Based Milks

Like any other type of milk, plant-based selections offer various health benefits.

1. Wide Variety of Flavors

One great thing about plant-based milks is you’ll have many selections to choose from. These can be categorized according to their plant base, including:

Grain: Rice, oat and quinoa milks
Legume: Soy and pea protein mils
Fruit: Banana milk
Seed: Hemp, flaxseed and sesame mils
Nut: Cashew, almond, walnut and coconut

Aside from these categories, alternative milks come in various flavors, including vanilla, and chocolate.

2. Sustainable Choice

Switching to a plant-based option is better for the environment. Compared to cow’s milk, soy and oat milk have low impacts on emissions and carbon footprint because they use less water and land. If you’re looking for ways to make the world a better place, making a switch is already a good start.

3. Free of Hormones

Pregnant and lactating cows produce high estrogen levels, which might make their way into the dairy milk people drink daily. While further research is required, some studies show that large amounts of this hormone in the body may increase the risk of breast cancer and prostate cancer.

If you are experiencing hormonal imbalance, plant-based choices can provide your milk needs without the added hormones from cows.

4. Lower in Calories and Fat

Drinking plant-based milk helps you achieve specific dietary goals, such as reduced saturated fat and calories. For instance, almond milk has high levels of monounsaturated fatty acids (MUFA), which aids weight loss and management.

5. Lower Chance of Causing Allergic Reactions

Plant-based milks are popular among people with allergic reactions and other digestive disorders. Lactose intolerance happens when there’s a deficiency or insufficient production of enzyme lactase, which is necessary for breaking down lactose into simpler components. On the other hand, some people are also allergic to milk.

People with these disorders shift to dairy-free options to replace traditional dairy milk.

Cons of Drinking Plant-Based Milk

Discover the less-highlighted aspects and the potential downsides behind the appeal of these dairy-free alternatives.

1. Low Protein Content

Protein, a macronutrient required for building muscle and other bodily functions, should ideally constitute 10% to 35% intake. If you drink plant-based milk, consider adding other protein-rich sources intoo your diet.

One of the disadvantages of milk alternatives is that they contain lower protein levels than cow’s milk. With seven or eight grams of protein per cup, pea and soy milks are the highest plant-based options. Flax, coconut and rice options barely have anything at all, with less than one gram of protein per cup.

2. More Expensive

Manufacturing and processing plant-based milk is more expensive than dairy milk production. Consumers expect these alternatives to have similar features to conventional milk — from creaminess, color and mouthfeel — because they want their beverages to feel and taste like traditional milk.

Additionally, since the demand for plant-based options is projected to surpass $29.6 billion by the end of 2023, the need for continuous innovation and production is making this milk a more costly choice than traditional milk.

3. Added Sugars

Many plant-based milk contain added sugars, unlike dairy milk without sweeteners. Unless a non-dairy substitute is labeled unsweetened, it may contain sugars and additives. For those with food sensitivities, these additional ingredients may result in inflammation.

4. Lack of Essential Nutrients

Another consideration when choosing a plant-based milk is to ensure that it comes with vitamin D and calcium, which work together to support bone health and other bodily functions. Lack of these essential vitamins in your body might contribute to loss of bone density and osteoporosis.

Is Plant-Based Milk Better Than Animal Milk?

Both types of milk have their upsides and downsides. Plant-based milk, like soy and almond milk, has lower calories and saturated fats, making it an excellent option for those watching their fat intake. People following a vegan diet or with lactose intolerance make this a great choice for them.

On the other hand, animal milk is rich in vitamin D and calcium, which is usually lacking in plant-based milks. However, it can come with higher levels of calories and saturated fats.

Ultimately, the choice between these two types of milk depends on your preference, dietary needs and health considerations. Ensure that when choosing milk, it contributes to a well-balanced diet.