Pour yourself a healthier future this World Plant Milk Day

Discover the nutritional, environmental, and ethical benefits of plant-based milks – and find the perfect milk for you

With World Plant Milk Day approaching on 22 August, it’s the perfect time to celebrate the incredible versatility and numerous benefits of plant-based milk. For thousands of years, various cultures have enjoyed milks made from plants (you can delve into this rich past by exploring milking history: Five millennia of plant-based milks). However, their popularity has skyrocketed¹ in the last decade, as more and more consumers question the consumption of cow’s milk and its effects on the animals, the environment, and our health. With this increasing demand has come variety as well as availability. So, whether your motivation is health, environmental impact, animal welfare, or simply a preference for the delicious taste, there’s a plant-based milk out there for you!

ProVeg International recently published a comprehensive analysis of plant-based meat and milk alternatives across 11 countries. The findings are clear: plant-based milks, especially soya milk, have nutritional properties that are similar to cow’s milk.²

The nutritional edge: What the experts say

One of the most compelling reasons to embrace plant milk is its nutritional profile. The ProVeg report found that plant-based milk alternatives generally contained less total fat and less saturated fat than cow’s milk,³ which offers a significant advantage for heart health and overall well-being. Furthermore, the analysis showed that the majority of plant-based milks are low in sugar,⁴ so there’s no need to worry about a switch to plant milk significantly increasing your sugar intake.

Many plant-based milks are also fortified, ensuring that you don’t miss out on essential nutrients. Most varieties are a good source of calcium,⁵ often fortified to levels comparable with cow’s milk (around 120 mg per 100 ml)⁶. In many countries, you’ll find plant milks fortified with Vitamin D and Vitamin B12 – key nutrients that support bone health and energy.⁷

All plant milks offer unique benefits, although the ProVeg report specifically highlighted soya milk for its exceptional performance. When it’s unsweetened and properly fortified with essential nutrients, soya milk equals or exceeds cow’s milk in terms of nutrition. It has similar protein levels – about 3 g per 100 ml – and more fibre and less saturated fats.⁸

Nutritional assessment of plant-based meat and milk alternatives

A world of flavour and choice

For those focusing on specific health benefits, oat milk is rich in dietary fibre, phytochemicals, and antioxidants. Studies indicate that regular oat consumption can support gastrointestinal health and may help to lower cholesterol levels thanks to its beta-glucan content, a specific soluble type of fibre related to cholesterol, blood pressure, and satiety.^{9 10} Oat milk is fast becoming the default plant-based alternative to traditional dairy in cafes and restaurants, and is now also widely available in supermarkets in different variants, including ‘barista’ versions that are ideal for coffee and other hot drinks.

Nut-based milks offer diverse profiles. Almond milk is lighter, with fewer calories than soya or dairy milk, though it offers less protein. Homemade almond milk can be a rich source of calcium, and cashew milk has mostly unsaturated fat, making it a healthy choice, while offering a rich and creamy taste and texture.¹¹ Hemp milk is high in healthy unsaturated fats, with just one glass providing 50% of the recommended daily intake of omega-3 fatty acids such as alpha-linolenic acid.¹²

Other varieties cater to specific dietary needs and culinary uses. Rice milk has a slightly sweet taste and is highly hypoallergenic, making it ideal for those with allergies. It’s also low in fat, although ALSO relatively low in protein and other nutrients unless fortified. For adding flavour to your cooking, coconut milk provides a delicious taste and aroma, while hazelnut milk has a delightful nutty flavour, great for baked goods or coffee.

This diverse selection means that there’s a plant-based milk to suit every palate and purpose, from your morning cereal and smoothies to baking and cooking. You can even find the perfect plant-based milk pairings to elevate your coffee experience.

The 10 best plant-based milks

A kinder choice for the planet and animals

Beyond the personal health benefits and the delicious taste, choosing plant milk is one of the most impactful steps you can take for the planet.¹³ Cow’s milk produces dangerous levels of greenhouse gas emissions that far exceed those produced in the manufacture of plant-based milks. Cow’s milk is also very resource-heavy, requiring large amounts of land and water.¹⁴ In contrast, plant-based milks generally have a much smaller environmental footprint. 

Furthermore, opting for plant milk can reduce the demand for dairy and contribute to lowering the numbers of cows in industrial farming systems.

Make the switch this World Plant Milk Day!

This World Plant Milk Day, consider trying something new. Whether you’re curious about a specific type of plant milk or are ready to commit to a more plant-rich diet, there’s ample support available. You can even sign up for the 7-Day Dairy-Free Challenge to start your journey with helpful information, recipes, and tips!

By choosing plant milk, you’re making a delicious choice that also supports a healthier you and a healthier planet.

Simon Middleton

Senior Writer

1. ProVeg International. Announcing World Plant Milk Day 2019. Available at: https://proveg.org/news/world-plant-milk-day-2019/
2. ProVeg International. Nutritional assessment of plant-based meat and milk alternatives. Available at: https://proveg.org/report/nutritional-assessment-of-plant-based-meat-and-milk-alternatives/
3. Ibid
4. Ibid
5. Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Plant-based milk alternatives an emerging segment of functional beverages: A review. Journal of Food Science and Technology, 53(9), 3408. https://doi.org/10.1007/s13197-016-2328-3
6. Daryani, D., Pegua, K., & Aryaa, S. S. (2024). Review of plant-based milk analog: Its preparation, nutritional, physicochemical, and organoleptic properties. Food Science and Biotechnology, 33(5), 1059. https://doi.org/10.1007/s10068-023-01482-z
7. Jaeger, S. R., Dupas de Matos, A., Frempomaa Oduro, A., & Hort, J. (2024). Sensory characteristics of plant-based milk alternatives: Product characterisation by consumers and drivers of liking. Food Research International, 180, 114093. https://doi.org/10.1016/j.foodres.2024.114093
8. ProVeg International. Nutritional assessment of plant-based meat and milk alternatives. Available at: https://proveg.org/report/nutritional-assessment-of-plant-based-meat-and-milk-alternatives/
9. Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014 Dec;100(6):1413-21. doi: 10.3945/ajcn.114.086108. Epub 2014 Oct 15. PMID: 25411276; PMCID: PMC5394769.
10. Joyce SA, Kamil A, Fleige L, Gahan CGM. The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome. Front Nutr. 2019 Nov 27;6:171. doi: 10.3389/fnut.2019.00171. PMID: 31828074; PMCID: PMC6892284.
11. USDA FoodData Central: Cashew Milk. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/549863/nutrients [23.09.2020]
12. National Institute of Health (NIH) (2020): Omega-3 Fatty Acids, Fact Sheet for Health Professionals. Available at https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ [15.12.2020]
13. ProVeg International. Announcing World Plant Milk Day 2019. Available at: https://proveg.org/news/world-plant-milk-day-2019/
14. Poore, J. & T. Nemecek (2018): Reducing food’s environmental impacts through producers and consumers. Science 360(6392), 987–992. doi:10.1126/science.aaq0216