Plant-based milk, or rather plant-based milks—also called plant drinks or plant-based beverages—are consumed by many of us: vegetarians, vegans, people who are lactose intolerant, or those allergic to milk proteins.
But also by those who want to reduce their environmental impact.
Plant-based milk is made from cereals (rice), from legumes (soy) or from oilseeds (almond). There is a wide range available today; there is even hemp milk and quinoa milk.
Depending on the recipe, additional ingredients can be added such as sunflower oil, sugar, or calcium. You can also make them yourself.
Here are 4 plant-based milks, their production methods, and their benefits. After the list, our tips for choosing the plant-based milk that best meets your needs.
Precaution : ANSES states that plant-based beverages are not suitable for infants under one year old. They do not have the same nutritional properties as animal milk. To avoid the risk of confusion, the European Commission does not allow the commercial name “milk” for these beverages except for those made from almonds or coconut.
Soy milk
Production : Soy milk is undoubtedly the most well-known plant-based milk! To make it, soybeans are soaked and then their skins are removed. Then they are ground, water is added, and they are cooked. Finally the resulting mixture is strained.
Nutritional content : The protein content of soy milk is similar to that of cow’s milk. It consists of plant proteins that contain all of the so-called essential amino acids. Its fat content is lower. However, there are some contraindications to its consumption (see the second part of this article).
Recipe ideas : soy milk has a slightly bitter hazelnut flavor. It froths fairly easily and can be used in a café latte. It can be used in recipes for waffles and pancakes. But also to make custards and other desserts. On the savory side, in a vegetable gratin or in a creamy asparagus soup.
Almond milk
Production : Almond milk is made from almonds soaked in water to rehydrate them. They are then blended with water and the resulting preparation is strained. Commercial almond milks are often enriched with sugars or with calcium and other additives.
Nutritional information : Plain almond milk is low in calories and contains a small amount of carbohydrates. Its glycemic index is low. It contains vitamin E, an antioxidant that helps limit cellular and tissue aging. It is also a source of magnesium.
Recipe ideas : Almond milk has a mild, light flavor. You can use it in a clafoutis with cherries or apricots. In a cappuccino or a hot chocolate as a substitute for milk. In a creamy carrot soup or a sauce to accompany cod.
Rice milk
Production : The rice milk is made from rice grains. To make it, the grains are ground into a semolina that is then mixed with water. The mixture is then heated and filtered. In Japan, there is a fermented rice drink called amazake.
Nutritional information : Rice milk is an alternative to cow’s milk, low in fat and one of the easiest to digest. It is a plant-based milk high in carbohydrates; its glycemic index is high. Rice beverages have a fairly low protein content.
Recipe ideas : Its taste is neutral. You can use it in a rice pudding recipe! In cake recipes like madeleines. In a lemongrass and spice sauce to accompany salmon. In a recipe for a vegetable loaf with summer vegetables, bell pepper, zucchini, etc.
Oat milk
Manufacturing: This milk is made from oats, one of the first cereals domesticated by humans. The first step in its production is to soak the grains in water. Then they are blended and the mixture is strained.
Nutritional information: Oat milk is roughly as caloric as cow’s milk. It contains soluble fiber, notably beta-glucans that act on bad cholesterol as highlighted by this study. These fibers also increase the feeling of satiety.
Recipe ideas: oat milk has a slightly sweet and mild flavor. It can be used in porridges, pancakes but also in savory preparations such as sauces or vegetable purees or in a pumpkin soup.
How to choose your plant-based milk?
Composition and flavor of plant-based milk
Various criteria should be considered when choosing plant-based beverages.
First of all from a nutritional point of view, we do not recommend plant-based milks for certain groups. For example:
- Rice milk has a high glycemic index (GI); diabetics are advised to limit their consumption.
- Soy milk contains substances called isoflavones. It is not recommended for people with personal or family histories of hormone-dependent cancers.
Next, taste. Soy milk and oat milk have more pronounced flavors than almond and rice milks.
Adapt your choice depending on the recipes you are going to prepare. For example, almond milk pairs very well with summer fruits like cherries and apricots.
We check the composition of plant-based beverages by scrutinizing the labels.
Some are enriched with calcium from an algae or with vitamins, which can be interesting depending on their bioavailability. But other drinks have long lists of additives (sugars, stabilizers).
To master the composition of your plant-based beverage, why not try making homemade preparations?
To recap:
| Soy milk | Almond milk | Rice milk | Oat milk | |
| Nutritional content | Complete plant-based proteins Low in fat | Vitamin E and magnesium Low glycemic index | Low in fat Easy to digest | Soluble fiber |
| Drawbacks | Not recommended: pregnant and breastfeeding women, history of hormone-dependent cancers | Not recommended in case of tree nut allergy. Low in protein | High glycemic index Low in protein | Not recommended: those who are gluten intolerant or people with celiac disease Low in protein |
| Taste / recipe ideas | Hazelnut flavor, bitterness Latte, waffles, pancakes, vegetable gratin, asparagus cream soup | Almond flavor, sweetness Clafoutis with summer fruits, cappuccino, hot chocolate, creamy carrot soup, sauce to accompany fish | Rice flavor, lightness Rice pudding, cakes, madeleines, lemongrass and spiced sauce to accompany fish, summer vegetable loaf | Pronounced flavor, sweetness Porridges, crepes, matcha latte, sauces, vegetable purees, red kuri squash soup |
Plant-based milk consumption is booming.
Today, one in four French people drinks plant-based milk (soy, almond, rice, oat, hazelnut…). A supermarket that offered 10 plant-based milk varieties two years ago now offers around sixty!
The market grew by 10% between 2019 and 2020 (which corresponds to 78 million bottles), even though it is twice as expensive as cow’s milk. Its environmental impact is much lower than that of cow’s milk, especially if it is made from locally grown plants like French-grown soy.
