Plant-based milk, alternatives to animal milk

The choice between cow's milk and plant-based milk (almond, pistachio, coconut, etc.) is becoming increasingly common for health, ethical, or environmental reasons.
But how do these milks compare in terms of nutrition, preparation method, shelf life, and ecological impact?
This article provides a detailed analysis of each type of milk, whether from animal or plant origins.

I. Animal-based Milks

1. Cow's Milk

Cow's milk has been consumed for about 8,000 years, mainly since the domestication of cows in Southwest Asia (the Middle East) and Europe. It then became a staple food in many civilizations. The largest consumers of cow's milk are European countries, with Finland, the Netherlands, and Sweden leading the way, followed by the United States, Australia, and Canada.
- Nutritional Contributions:
Cow's milk is rich in protein (about 3-4 g per 100 ml), calcium, vitamins B12 and D, and essential fatty acids. Its fat content varies depending on whether it is whole, semi-skimmed, or skimmed. It is a source of complete proteins, but it can pose problems for people who are lactose intolerant or allergic to milk proteins.
- Preparation:
Cow's milk is pasteurized or sterilized to eliminate bacteria. It is homogenized to stabilize fat content.
- Shelf Life:
Fresh milk keeps for 3 to 7 days after opening. UHT (Ultra-High Temperature) milk can be stored unopened for up to 3 months, but must be refrigerated after opening.
- Ecological Footprint:
The production of cow's milk has a significant environmental impact, particularly due to methane emissions from cows, water consumption, and deforestation related to livestock farming. It is one of the most resource-intensive agricultural products.

2. Goat's Milk

Goat's milk has been consumed for over 7,000 years, originating in the mountainous regions of the Middle East and Europe. Today, it is widely used in Mediterranean countries, such as France, Spain, and Italy, as well as in North America.
- Nutritional Contributions:
Goat's milk is rich in protein (about 3-4 g per 100 ml), calcium, phosphorus, and B vitamins. Its composition is often better tolerated by lactose-intolerant individuals due to the smaller size of its fat globules and its A2 protein, which may be less allergenic.
- Preparation:
Goat's milk is generally pasteurized to eliminate bacteria and can be consumed fresh or processed into cheese and yogurt.
- Shelf Life:
Fresh goat's milk keeps for 5 to 7 days in the refrigerator after opening. UHT milk can last up to 6 months unopened but must be refrigerated after opening.
- Ecological Footprint:
The production of goat's milk has a lower ecological impact than cow's milk, as goats require less water and food. They can graze on less fertile land, contributing to the biodiversity of local ecosystems.

3. Sheep's Milk

Sheep's milk has been consumed for thousands of years, particularly in Mediterranean regions such as Greece and Italy, where it forms the basis of many traditional cheeses. Today, it is recognized for its nutrient richness and distinctive flavors.
- Nutritional Contributions:
Sheep's milk is very nutritious, containing about 5-6 g of protein per 100 ml, as well as high levels of calcium, vitamins B12 and D, and beneficial fatty acids. Its richness in fat and protein makes it an ideal choice for cheese production.
- Preparation:
Sheep's milk is often pasteurized to ensure safety and is also used to produce a variety of dairy products, including yogurt and cheeses such as Roquefort and Feta.
- Shelf Life:
Fresh sheep's milk keeps for 5 to 7 days after opening. UHT milk can be stored unopened for up to 6 months but must be refrigerated after opening.
- Ecological Footprint:
The production of sheep's milk has a moderate environmental impact. Sheep are often raised in extensive systems, which can promote biodiversity, but their farming requires resources for feed and water, especially in arid regions.

II. Plant-based Milks

1. Almond Milk

Almond milk originated in the Mediterranean basin, where it was used as early as the Middle Ages by Christian monks during fasting periods, as it contained no animal products. Today, almond milk consumption is mainly concentrated in the United States, Western Europe (notably Spain, where almonds are also produced), and Australia.
- Nutritional Contributions:
1 g of protein, 2.5 g of fat, and 0.3 g of carbohydrates per 100 ml. Low in protein and calories, almond milk is often fortified with calcium, vitamins D and B12, but naturally rich in vitamin E (an antioxidant).
- Preparation:
Soak almonds for 8 hours, blend with water, then strain to obtain a light milk.
- Shelf Life:
3 to 5 days in the refrigerator.
- Ecological Footprint:
Almond cultivation is very water-intensive, especially in California, a region regularly affected by drought. This poses significant ecological challenges despite its growing popularity.

2. Pistachio Milk

Pistachio milk is relatively new, but pistachios themselves originate from Central Asia and the Middle East, where they have been consumed for thousands of years. Pistachio milk is gaining popularity in North America and Europe, primarily among those seeking new plant-based alternatives and interested in gourmet and innovative products.
- Nutritional Value:
3 g of protein, 3 g of fat, and 1 g of carbohydrates per 100 ml. Higher in protein than almond milk, it is also rich in unsaturated fats, vitamin B6, and antioxidants.
- Preparation:
Soak pistachios for 8 hours, blend with water, then strain.
- Shelf Life:
4 to 5 days in the refrigerator.
- Environmental Footprint:
Pistachio trees require less water than almond trees, making them a more environmentally friendly option. However, pistachio production remains marginal compared to that of almonds.

3. Coconut Milk

Coconut milk has been consumed in tropical regions for thousands of years, particularly in Southeast Asia, India, and the Pacific Islands.
The largest consumers of coconut milk are countries in Southeast Asia, especially Thailand, the Philippines, and Indonesia. It is also widely used in Indian and Sri Lankan cuisine.
- Nutritional Value:
0.2 g of protein, 20 g of fat, and 3 g of carbohydrates per 100 ml (in its concentrated version). Coconut milk is rich in saturated fatty acids, but the lighter version used as a milk alternative is often fortified with calcium and vitamins.
- Preparation:
Grate the flesh of a coconut, blend with hot water, then strain to obtain a creamy milk.
- Shelf Life:
3 to 5 days in the refrigerator.
- Environmental Footprint:
Coconut trees require little water, and coconut production has a moderate environmental footprint. However, increasing demand could exert pressure on tropical ecosystems.

4. Soy Milk

Soy milk has been used in China for about 2,000 years. It is mentioned in ancient Chinese texts as an alternative to animal milk. East Asia, particularly China, Japan, and Korea, is the region that consumes the most soy milk. However, its popularity has extended to Western countries, including the United States and Europe, due to its nutritional profile and reduced ecological impact.
- Nutritional Value:
3 g of protein, 1.8 g of fat, and 2 g of carbohydrates per 100 ml. Soy milk is rich in complete proteins and iron, often fortified with calcium and vitamins B12 and D, making it a good nutritional substitute for cow's milk.
- Preparation:
Soak soybeans for 8 hours, blend with water, strain, and then boil the resulting liquid for about 20 minutes to neutralize enzyme inhibitors.
- Shelf Life:
3 to 5 days in the refrigerator.
- Environmental Footprint:
The cultivation of soy for human consumption has a low environmental impact. However, some production is linked to deforestation, although the majority is intended for animal feed.

5. Oat Milk

Oat milk is a recent invention, dating back to the 1990s in Sweden. It was developed as an alternative to cow's milk for those who are lactose intolerant and concerned about the ecological impact of livestock farming. Oat milk is very popular in Scandinavia, particularly in Sweden and Finland. It is also growing rapidly in the United States, the UK, and Germany, where it is appreciated for its mild taste and low ecological footprint.
- Nutritional Value:
1 g of protein, 1.5 g of fat, and 7 g of carbohydrates per 100 ml. Oat milk is rich in soluble fiber and often fortified with calcium and vitamins D and B12.
- Preparation:
Soak oat flakes for 30 minutes, blend with water, and then strain.
- Shelf Life:
4 to 5 days in the refrigerator.
- Environmental Footprint:
Oats are a crop that requires little water and chemical inputs, making them one of the most sustainable plant-based alternatives.

6. Rice Milk

Rice milk originates from Asia, where rice has been a staple crop for millennia. Commercial production of rice milk began in the United States in the 1990s. Rice milk is mainly consumed in Asia and the United States. It is also popular in some regions of Europe, particularly among people allergic to soy or nuts.
- Nutritional Value:
0.1 g of protein, 2.5 g of fat, and 9 g of carbohydrates per 100 ml. Very low in protein and fat, often fortified with calcium and vitamins.
- Preparation:
Cook rice, blend with water, then strain. Add a little vegetable oil for creaminess.
- Shelf Life:
4 to 5 days in the refrigerator.
- Environmental Footprint:
Although less resource-intensive than cow's milk, rice cultivation is associated with methane production, a potent greenhouse gas.

7. Hazelnut Milk

Hazelnut milk originates from Europe, where hazelnuts have been cultivated for centuries, particularly in regions like Italy and Turkey. However, the consumption of hazelnut milk is a relatively recent phenomenon, popularized in the 2010s. This milk is primarily consumed in Western Europe, particularly in France, Italy, and Germany. Its popularity is growing in the United States and the United Kingdom.
- Nutritional Value:
1 g of protein, 2.8 g of fat, and 0.5 g of carbohydrates per 100 ml. Rich in unsaturated fats and vitamin E, it is low in calories and has a slightly sweet taste.
- Preparation:
Soak hazelnuts for 8 hours, blend with water, then strain.
- Shelf Life:
4 to 5 days in the refrigerator.
- Environmental Footprint:
Hazelnuts require less water than almonds, and their cultivation is often more sustainable.

8. Cashew Milk

Cashew nuts originate from Brazil, but cultivation has spread to Africa and Asia. Cashew milk is a recent invention, popularized in the 2010s. Cashew milk is mainly consumed in North America and Western Europe, with rapid growth in Australia. It is appreciated for its creamy texture and subtle flavor.
- Nutritional Value:
0.5 g of protein, 2 g of fat, and 1 g of carbohydrates per 100 ml. Cashew milk is rich in unsaturated fats and offers a creamy texture.
- Preparation:
Soak cashews for 8 hours, blend with water, then strain.
- Shelf Life:
3 to 5 days in the refrigerator.
- Environmental Footprint:
Cashew production is relatively sustainable, although ethical concerns exist regarding working conditions in some producing regions.

9. Hemp Milk

Hemp has been cultivated for thousands of years in Central Asia and the Middle East. Hemp milk was developed in the early 2000s in North America. The largest consumers of hemp milk are in the United States and Canada, where it is valued for its omega-3 richness. Its adoption is also progressing in Europe, particularly in Germany and the Netherlands.
- Nutritional Value:
2 g of protein, 5 g of fat, and 1 g of carbohydrates per 100 ml. Hemp milk is rich in omega-3 and omega-6 fatty acids while being low in carbohydrates.
- Preparation Method:
Blend 100 g of hulled hemp seeds with 1 liter of water, then strain.
- Shelf Life:
3 to 5 days in the refrigerator.
- Environmental Footprint:
Hemp cultivation requires little water and chemical inputs, making it a sustainable and environmentally friendly option.

10. Quinoa Milk

Quinoa is a plant native to the Andes, cultivated for millennia by pre-Columbian civilizations, notably the Incas. Quinoa milk is a recent innovation, born from the renewed interest in this superfood during the 2010s. Quinoa milk is gaining popularity in North America and Europe, appreciated for its slightly sweet taste and velvety texture.
- Nutritional Value:
1.5 g of protein, 2 g of fat, and 6 g of carbohydrates per 100 ml. Quinoa milk is rich in essential amino acids, fiber, and minerals, making it a nutritious and balanced option.
- Preparation:
Soak 100 g of quinoa for 4 to 6 hours, rinse, blend with 1 liter of water, then strain.
- Shelf Life:
4 to 5 days in the refrigerator.
- Environmental Footprint:
Quinoa cultivation requires less water than other grains and is generally practiced sustainably in the Andes, although the increasing demand may pose long-term environmental challenges.

Conclusion

Cow's milk, long considered a staple food in many cultures, is now being questioned in light of environmental, ethical, and health concerns.
Plant-based milks made from almonds, soy, coconut, pistachio, oats, rice, and many others are experiencing remarkable growth. They provide an interesting alternative for those who are allergic, intolerant, or concerned about their ecological impact.
However, it is crucial to choose products that align with one’s nutritional and ethical needs while being aware of the ecological footprint of various milks, whether animal or plant-based. The adoption of these alternatives should be accompanied by reflection on their origin, production methods, and their effect on the planet to contribute to a more sustainable and responsible mode of consumption.