Are Plant-Based Milk Healthier For Your Consumption?
June 19, 2025
Plant-based milks have become a staple in many households, with sales projected to reach nearly $20 billion this year.
With lactose-intolerance being a global phenomenon, the rise of dairy-free milks have exploded in popularity and is starting to become a common sight in fridges across the country.
But are they really healthier for your consumption? Studies have shown that preservatives in some dairy-free milks might lead you to believe otherwise.
The market for plant-based milk globally is booming, driven by consumers who are lactose intolerant or want to reduce their environmental impact. In the US, alternative milk’s share of pints sold increased from 5.9% in 2017 to 9.4% in 2022.
But what exactly are alt-milks, and how do they compare to cow’s milk?
Alt-milks are beverages made by soaking a base ingredient in water, often after roasting it, then grinding it up and filtering it.
Extras like stabilizers, thickeners, and flavorings may be added, and the liquid may be heat-treated to sterilize it. Finally, it’s homogenized to approximate the appearance and mouthfeel of cow’s milk. 🥛
Alt-milks fall into category 3 or 4 for processed foods, whereas cow’s milk is in category 1 – unprocessed or minimally processed food.
The European Union prohibits alt-milk makers from using the word “milk” to market their products, but US courts have ruled that alt-milks are not misbranded because they’re not sold as actual milk.
About two-thirds of people worldwide are unable to digest or fully digest lactose, a sugar found in milk and products made from it.
This is usually because of insufficient levels of lactase, an enzyme produced by the small intestine.
For those with the condition, consuming milk may result in cramps, nausea, diarrhea, gas, or bloating. Plant-based milks contain no lactose, though those made from nuts and soy are not suitable for people with allergies to those foods.
Many consumers are trying to have a positive impact on the environment, including through their purchases.
Modern dairy farming is relatively rough on the planet, with cows emitting the greenhouse gas methane as part of their digestive process. In addition, decomposing manure on dairy farms can pollute water sources.
Some consumers are also motivated by concerns about the welfare of farm animals, including dairy cows.
Source: Pexels
It varies with the product and the brand. Some reviewers say that almond and oat varieties are the closest match to dairy milk.
Some of the base ingredients can produce a flavour that is slightly off, but that matters less when alt-milks are poured over cereal or added to tea or coffee.
Again, it varies, but generally, they are less nutrient-rich. That alt-milks typically contain fewer calories can make them attractive for those concerned about weight.
Soy options have been found to have similar levels of protein to milk, whereas almond, oat, and rice have much lower levels.
Cow’s milk also contains a wide assortment of minerals and vitamins that its imitators do not always match.
Source: Pexels
The American Academy of Paediatrics encourages families to mostly avoid plant-based milks other than fortified soy options, unless there is a medical necessity. Cases of severe nutritional deficiencies have resulted from infants being fed plant-based milk exclusively.
While plant-based milks may not be the healthiest choice for everyone, they can be a good option for those who are lactose intolerant or want to reduce their environmental impact.
Just be aware of what you’re getting, and choose a fortified option whenever possible. And if you’re a parent, make sure to consult with a doctor before switching your child to a plant-based milk.
With a little bit of knowledge, you can make an informed decision that’s right for you and your family.
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