Oat, soya or almond milk: Kauno kolegija lecturer shares insights on plant-based milk
A cup of coffee with oat, almond or soya milk has become an inseparable part of the morning ritual for many and a symbol of a healthier lifestyle. Innova Market Insights reports that nearly a quarter (23%) of European consumers claim to purchase dairy alternatives during their regular grocery shopping. Meanwhile, two out of five consumers in Europe believe that plant-based products are more sustainable than conventional dairy products.
However, are plant-based drinks truly superior to animal-derived milk? Marijona Šumskienė, a lecturer at the Alytus Faculty of Kauno kolegija Higher Education Institution and a methodologist at the STEAM Food Technology, Culinary Arts and Wellness Laboratory, emphasises that making choices based solely on trends may hinder an objective assessment of the body’s actual needs.
Plant-based milk: a sustainable alternative, but not an identical substitute
As coffee alternatives gain popularity, interest in milk substitutes is also on the rise. However, M. Šumskienė remains convinced that one should not be too quick to label them as an unconditionally better choice than animal milk. It all depends on the criteria used for evaluation – nutritional value, digestibility, allergies or individual tolerance.
‘For individuals who are lactose intolerant or have a sensitivity to milk proteins, plant-based drinks are obviously more suitable. This is one of the primary reasons for the rapid growth in demand. Plant-based drinks are often easier to digest than cow’s milk, especially for those who experience discomfort after consuming dairy products,’ says the specialist.
She reveals that scientific research shows plant-based drinks – often referred to as ‘plant-based milk’ – are a sustainable alternative to cow’s milk; however, in terms of nutritional value, they do not match natural milk unless they are fortified with nutrients.
When choosing plant-based drinks, M. Šumskienė advises paying attention to their specific properties. For example, oat drinks have a mild, creamy consistency, natural sweetness, a higher carbohydrate content, and are well-tolerated. Almond drinks are light and low in calories, coconut drinks are low in protein but high in saturated fats, while soya drinks contain the most protein and are the most similar to cow’s milk.
‘If taste and texture are paramount, an oat drink usually provides the best result. If nutritional value is the priority, a soya drink is the closest to cow’s milk. If easy digestion is the main concern, almond or oat drinks may be more favourable,’ the specialist explains.
Plant-based drinks: why they are not suitable for the very young and what adults should know
M. Šumskienė warns that for children under the age of five, plant-based drinks (unless specifically adapted) are not suitable as a milk substitute because most of them are low in protein, fat, calcium, and other micronutrients. However, adults should also be aware of when plant-based drinks might not be the best choice.
‘Although these drinks are often considered lighter, some can cause discomfort for people with sensitive digestive systems. Oat drinks can promote bloating due to soluble fibres, soya drinks can cause gas, and nut-based drinks can be too high in fat. Furthermore, plant-based drinks are unsuitable if there is an allergy to their main ingredients: soya, almonds, oats, or gluten – unless the drink is specifically labelled as gluten-free,’ says M. Šumskienė.
She also reveals that some plant-based drinks contain added sugars or sweeteners. This is a crucial factor for individuals monitoring their glucose levels or seeking to reduce sugar consumption.
‘Plant-based drinks are not inherently better or healthier for everyone. They are excellent for people who are milk-intolerant or follow a plant-based diet, but they do not always provide the same nutritional value as cow’s milk, especially for children or individuals for whom protein and mineral intake is vital,’ concludes the Kauno kolegija lecturer.