Although I have been a vegetarian for over six years, I am still not ready to take the plunge to become full-fledged vegan yet. Cheese has always been one of my favorite foods but after I got genetic testing done, my results say I may be lactose-intolerant. So, I took that as a way to start making the move away from dairy. I decided my first step would be to swap out plant-based milk for dairy milk in my breakfast smoothies. To help me decided which plant-based milk to choose, I decided to research how these milks’ history and basic production processes.
History
Unbeknownst to most people, plant-based milks have been around for centuries. Almond milk shows up in pretty much every medieval cookbook according to Ken Albala, a professor of history at the University of the Pacific. Plant-based milk usage stretches across the globe from Europe to Asia. In Spain, almond milk can be found in dishes such as one gazpacho called ajo blanco. In China, they had their version of soy milk which they commonly ate during breakfast in the 14th century. Even now, coconut milk is a typical staple for many Indian curries and has been since for centuries.
Current Trends
Since the early 2000s, plant-based foods have been slowly but surely gaining popularity. In 2017 alone, plant-based food sales increased 20% according to Nielsen data. It’s moving away from the niche market and into the mainstream food category with non-dairy milks representing the largest sales percentage at $1.6 billion. By 2018, it is predicted that the global plant milk market will increase by 220% when compared to its value in 2010. Plant-based milk comprises almost 10% of the milk market in the US and is predicted to grow further.
Types and Nutrition
Different plant-based milks have different tastes, textures, and nutritional profiles. Most are fortified with calcium, B vitamins, and plant-based protein to help make the milks as comparable to dairy milk as possible. A 1:1 replacement with dairy milk is important to the consumer. People have a variety of reasons as to why they switch to plant-based milks. Whether it be the taste, milk allergies, veganism, or antibiotic/hormone concerns, consumers have plenty of options. Out of shelf-stable and refrigerated plant-based milks, the most popular are: almond milk, soy milk, rice milk, and coconut milk. Some up and coming plant-based milks have peas, oats, cashews, or hemp. They can be classified as cereal, legume, vegetable, seed, or nut-based.
Almond milk is the most popular plant-based milk in the US, in recent years. It has about 33% calories per cup when compared to a cup of 2% cow’s milk. Unsweetened almond milk can also have less sugar per cup than 2% cow’s milk. It’s high in vitamin E with 50% of an average adult’s daily value. Since most of the minerals remain in the ground almond pulp, Almond milk is typically fortified with manganese, magnesium, and other micronutrients to help bolster its nutritional profile.
Soy milk is the one of the most recognizable plant-based milk in the US; it has been a part of the US market since the 1950s. Soy milk contains a comparable amount of protein, omega-3 fatty acids, and fiber to 2% cow’s milk. Vitamins A, D, and B12 along with manganese and magnesium are typically added for fortification. Soy milk lost some of its popularity due to the presence of isoflavones. Studies have found these phytoestrogens may affect people negatively especially males. However, there is no total consensus in the science world. Research and longer-term studies must still be conducted so it is up to the consumers’ discretion.
Rice milk is another common option in the US. Its main advantage being it is the most hypoallergenic out of all of the other non-dairy milks. People with a nut and soy allergy can use it. Rice milk has less protein than 2% cow’s milk but can be fortified with vitamins A, D, and B12.
Typical Production
Plant-based milks all begin with the same first step, plant growth and harvesting. After harvesting, the plants are properly stored to protect it from potential oxidization, degradation, and spoilage. The next step is the actual processing and can be divided into wet and dry processing. Dry processing involved drying the plant material then milling into a flour. The flour can then be separated into separate components: starch, fiber, protein. These can be used to help fortify a beverage. On the other hand, wet processing involves soaking the material in water for up to 12 hours. It helps remove enzyme inhibitors which can improve nutrient digestibility and bioavailability. After the material is fully hydrated/softened, it is rinsed, drained, and ground into a puree or paste typically with a hammer mill. The next step differs with the type of plant-based milk is being produced. Not all nuts breakdown the same way. For example, cashews can be ground into a smooth puree while almonds are more fibrous. These components can be removed after adding water and centrifugation or filtration. Next, heating and homogenization are done to inactivate any remaining enzymes which helps improve stability of the final beverage.
After this step, the product can be fortified with vitamins, minerals, flavors, and sugars. Fat can be added to help with texture and mouthfeel. Thickeners can help improve the product’s shelf-life stability and deter separation. Further heating may occur or high-pressure processing to ensure the product’s safety. It is then packaged into its appropriate containers.
Whether it be for ethical, environmental, or health concerns, data shows that plant-based milks are here to stay. Its popularity is increasing with each year. Almond milk has a comparable to cheaper price compared to cow’s milk but it has less protein per volume. Soy milk has one of the most similar nutritional profiles to cow’s milk but soy is a common allergy. Rice milk is the most hypoallergenic but its nutritional profile is much lower than other plant milks. Which one to choose all depends on what is most important for each consumer.
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