Plant-based milk: Benefits and Side effects

Introduction

Nowadays there is an increasing demand for plant-based milk or we can say non-dairy milk. Plant-based milk is a good alternative to traditional dairy products. And also such type of milk can provide a good source of protein to those countries who are economically weak and can not afford animal-based dairy products.  The five basic reasons why these types of milk are so in demand are

1. Cows milk allergy

What is a cow’s milk allergy?

Cows milk allergy (CMA) is the most common type of allergy in infants and young children. Infants and children get allergic to two major cow milk proteins namely casein and whey proteins of the milk. Two types of allergic reactions occur are IgE mediated and Non-IgE mediated allergic reactions (1). IgE-mediated allergic reactions include acute urticaria (Allergic reaction of the outer and inner skin) and angioedema (which affects the skin and mucosa particularly eyelids and lips).

How to deal with cow’s milk allergy?

The best way is to avoid cow’s milk. Mothers who are lactating should avoid all the dairy products from their diet in order to clean the breast milk antigens this will take 72 hours. Mothers should also include a calcium-rich diet in their food so that the baby can get sufficient calcium from their milk.

Infants below 6 months who are not breastfeeding are given extensively hydrolyzed formula or amino acid formula in order to deal with cow’s milk allergy. No plant-based milk is given to infants as they are low in proteins and energy (2).

Note:

Cows milk allergy and lactose intolerance both are different. CMA is caused by an allergic reaction due to different types of proteins present in the milk. And lactose intolerance is simply intolerance to lactose and is not an allergic reaction (1).

2. Lactose intolerance

What is lactose?

Lactose is a disaccharide consist of glucose and galactose molecules. This disaccharide is the main source of calories and is obtained from milk and dairy products. Lactose is absorbed by the intestine and it is broken into simpler molecules that are monosaccharides by the enzyme lactase (3).

What is lactose intolerance?

Deficiency of lactase enzyme results in lactose intolerance. This deficiency of enzyme lactase may be caused due to a genetic deficiency which is also known as primary lactase deficiency and other factors like secondary lactase deficiency include gastrointestinal infection, inflammatory bowel diseases, or abdominal surgery, and therefore about two-thirds of the world’s population is lactose intolerance (2).

Symptoms of lactose intolerance

Lactose intolerance generally occurs when there is less than 50% of lactase activity. Symptoms of lactose intolerance are a pain in the abdomen, bloating due to accumulation in the intestine, diarrhea due to lactose, and flatulence (4).

How to deal with lactose intolerance?

Reduce lactose-rich diet is the simple way to combat lactose intolerance and another is enzymatic treatment.

3. Vegan diet

People who prefer a vegan diet or purely vegetarian can also take plant-based milk. As plant-based milk are the best alternative to dietary milk products although they are low in protein still they fulfill certain requirements like that of traditional milk.

4. Calorie concern

Plant-based milk, unlike dietary products, is low in calories. Therefore consuming plant-based milk helps in reducing the weight if you are planning to do dieting.

5. Hypercholesterolemia

Plant-based milk is also low in cholesterol. Therefore is suitable for persons having heart-related problems or hypertension. Low cholesterol milk also helps in reducing obesity, therefore, is good if you are thinking of losing some weight you can switch from dairy milk products to plant-based milk.

Types of plant-based milk

Plant-based milk as the name suggests is the milk derived from the different types of plants. Plant-based milk is again classified under the following categories (2).

1. Cereal-based

a. Oat milk

Oat milk is rich in antioxidants, vitamins (A, D, E, and B1), minerals like calcium, potassium, sodium, magnesium, and iron. Low in cholesterol and lipids therefore good for weight loss and heart. Healthy for the colon and digestive system (5).

b. Rice milk

It is high in vitamin B, a good source of carbohydrate, healthy for the heart, suitable for cows milk allergy persons, and those having soy and nut allergy.

c. Corn milk

Corn milk is rich in protein like zein and is good for the eyes and the brain. It also contains a high vitamin B complex, therefore, is good for pregnant women.

d. Spelt milk

Spelt milk is obtained from a cereal. This milk is rich in minerals like potassium, vitamins, calcium, and iron.

2. Legume-based

a. Soy milk

One of the famous, high in demand, and oldest known plant-based milk. The first description of soy milk is found in Chinese culture. This milk is rich in protein, mono, and polyunsaturated fatty acids which are very good for the heart, rich in flavonoids namely isoflavones therefore effective against osteoporosis (2).

Side effect: Unsuitable for those who have allergies to soy protein.

b. Peanut milk

Peanut milk is rich in vegetable proteins, vitamins, antioxidants, and minerals. This milk is also low in cholesterol, therefore, is good for the heart. Other benefits of peanut milk are that it helps in protection against cancer and diabetes and blood pressure (2).

c. Lupin milk

Lupin is low in sulfur-containing protein and high in lysine. The protein is almost the same as that of soy milk (6). Lupin milk also contains low fat and low starch therefore healthy for the heart.

3. Nut-based

a. Almond milk

Almond milk is great for those who want to stay away from heart diseases, skin problems, diabetes, obesity, and other problems. As almond milk is rich in protein, vitamin E, manganese, calcium. Almond milk also possesses a prebiotic property that helps in lowering the serum cholesterol level (2).

b. Coconut milk

Coconut milk is a rich source of phosphorus and iron, therefore, is good for anemic persons. High selenium and zinc content of coconut milk help in keeping a good check on joint inflammation and the healthy prostate gland (5). Other properties of coconut milk are improves digestion, healthy skin, and cooling effect (2).

c. Hazelnut milk

Hazelnut milk has high antioxidants, therefore, helps in reducing the risk of cancer, heart attack, atherosclerosis, and diabetes (7).

d. Pistachio milk

Pistachio milk is rich in unsaturated fatty acids, proteins, vitamin K, potassium, lutein. Magnesium present in pistachio helps in preventing cardiovascular disease, lowers blood lipid. The low cholesterol of pistachio helps in controlling the weight. Pistachio is also effective against many inflammatory diseases (8).

e. Walnut milk

Walnut milk is rich in vitamins, antioxidants, and omega 3 fats. This is again good for health and prevents diabetes and cancer.

4. Seed-based

a. Sesame milk

Sesame milk is obtained from sesame seeds and is rich in antioxidants, therefore, helps in preventing cancer and other degenerative diseases. Along with this sesame seeds are also low in cholesterol and antitumor and antiviral activity (9).

b. Flax milk

Omega 3 fatty acids which are essential for a healthy heart, prevent cancer, diabetes, and strokes are the main component of flax milk. Flax milk is also having no cholesterol and lactose, therefore, helps in controlling weight and suitable during dieting.

c. Hemp milk

Hemp milk is rich in calcium, vitamin E, minerals. Iron, calcium, magnesium, zinc, and vitamin A content is higher than that of soy and rice milk, therefore, a better alternative to dairy milk and milk product (10).

d. Sunflower milk

Like other seed-based milk, sunflower milk is also a good source of protein, fiber, and calcium. Rich in minerals like zinc, potassium, calcium, and selenium. Sunflower milk is also fortified with vitamins.

5. Other plant-based milk

a. Quinoa milk

Quinoa milk is obtained from quinoa a type of superfood. This milk contains a high amount of proteins like methionine and lysine, essential amino acids, and Vitamin B complex, E, and C. Also rich in minerals like calcium, magnesium, iron, phosphate, manganese, and sodium. Because of all these compounds present in the seed, quinoa is very similar to milk (11).

b. Teff milk

The amino acid composition of teff is comparable to that of egg protein (12). Besides amino acids, teff milk is also rich in minerals and protein. Teff milk is also gluten and lactose-free. Teff milk also has low fat therefore suitable for dieting, persons having a gluten allergy, and lactose intolerance.