Plant based beverage

From the grocery store to the local coffee shop

Dairy alternatives are everywhere, and consumers are eager to embrace them. In fact, plant-based milks now make up 10% of the overall dairy market, while per capita consumption of milk has dropped 13% in the US and 4.1% in Europe. In Western Europe, sales of almond, coconut, rice, and oat beverages doubled from 2009-2014, while they increased three times in Australasia and nine times in North America.¹¹

In general, you can substitute any plantbased milk for dairy milk 1:1, except in recipes where the protein plays an important structural role (e.g. baked applications). You can also try combining beverages like soy or oat and pea to provide a more complete protein.You may also want to consider the differences in flavour and nutrition. Many milk alternatives have added sugar to mask the "beany" or "cerealy" flavours. In many countries, dairy milk may also be fortified with key nutrients (like vitamins A & D), so look for options that have no (or low) added sugars and contain the same fortified nutrients as milk.

DID YOU KNOW?

Oat beverage is the best milk alternative for creating latte art. Milk vs. the Alternatives Based on 100g of product Protein kcal Fat (g)

Milk vs. the Alternatives

	Cow's 2% Milk	Soy	Pea	Oat	Coconut	Almond	Rice
Protein	3.3	3.3	3.3	1.6	1.0	.6	.3
kcal	50	37	29	52	140	15	47
Fat (g)	2	2.1	1.9	1	13	1.1	1

Cow's 2% Milk
Good source of complete protein and other essential nutrients. Unsuitable for those with milk allergy, and limited/avoided with lactose intolerance.

Soy: Good source of complete protein, contains soy isoflavones. Unsuitable for those with soy allergy.

Pea: Good source of protein, but does not contain all essential amino acids (incomplete).

Oat: Contains soluble fibre associated with heart-healthy benefits. May contain gluten, so those with coeliac disease/gluten intolerance should avoid.

Coconut: High in calories, total fat, and saturated fat. Low and incomplete source of protein.

Almond: Low and incomplete source of protein. Contains healthy fats from nuts. Unsuitable for those with nut allergies.

Rice: Not a good source of protein, and does not contain all essential amino acids (incomplete).

DID YOU KNOW?

Grains and legumes tend to be complementary proteins. Mixing rice and pea beverages can form a complete source of protein. And soy beverage is a complete source on its own.