Plant-Based Milk: Health Benefits, Safety, and How to Choose the Best Option

Plant-based milk has become part of everyday life across Canada. It’s in coffee shops, lunchboxes, baking recipes, and protein shakes. For many people, dairy milk isn’t even the first choice anymore.

There are solid reasons behind that shift. Lactose intolerance is common. Interest in plant-based products keeps growing. Environmental awareness plays a role too.

Still, not all plant-based milks are created the same way. 

Some are minimally processed. Others rely on stabilizers, added sugars, and long distribution chains to stay consistent on shelves.

If you’re drinking plant milk regularly, those differences add up.

So, let’s get clear. We’ll look at how plant-based milk is made, which options offer real nutritional value, and how making it fresh at home can completely change the experience.

Ready to take a look?

Quick heads-up: Although there are dedicated plant-based milk makers in the Canadian market, Hurom slow juicers offer far more flexibility at home. We’ll get into that shortly.

What Plant-Based Milk Is and How It Is Produced

Simply put, a plant-based milk is a drink made from nuts, seeds, grains or legumes that replaces dairy milk in your daily routine.

The base process is simple: 

• You soak the main ingredient (almonds, oats, cashews, you name it). 

• Blend it with water.

• Strain the solids. 

• The liquid you keep is your plant milk.

Commercial production follows the same foundation but adds more control steps, like heating, homogenizing, and texture adjustments. 

Some brands add stabilizers so the liquid doesn’t separate on the shelf. Many also add vitamins to create fortified plant-milks that resemble cow’s milk nutritionally.

None of this makes packaged plant-based milk automatically unhealthy. But every extra step changes texture, flavour and sometimes nutrient integrity.

The Rise of Plant-Based Milk in Canada

Plant-based milks became mainstream fast.

Across Canada, dairy alternatives are now part of daily life. Lactose intolerance affects 1 in 6 Canadians, so many people experience digestive issues after drinking dairy milk. Switching to dairy-free milk feels practical.

There’s also culture. Canada’s food traditions are diverse. Soy milk, coconut milk and other non-dairy milks have long been part of many households. The grocery aisle simply caught up.

Lifestyle choices play a role as well. For some Canadians, plant-based milk aligns with a broader vegan lifestyle or a shift toward more plant-forward eating habits.

Environmental impact plays a role too. Some consumers choose plant-based beverages because they associate them with environmental advantages compared to traditional dairy farming. Production models vary, but the perception influences buying decisions.

Generational trends reinforce that shift. More than half of Gen Z consumers in the US and Canada view plant-based products positively. Among boomers, fewer than 30% share that view. That contrast tells you where demand is moving.

Growth, however, brings complexity:

• More brands enter the market. 

• Ingredient lists get longer. 

• Supply chains stretch across provinces and countries. 

And with scale comes another layer of responsibility: safety.

Recent Plant-Based Milk Recall Case in Canada

Buying a carton feels simple: you grab it, pour it, and move on. Most of the time, that’s it.

But in July 2024, that routine was challenged.

At that time, Health Canada recalled 18 varieties of Great Value and Silk oat milk, almond milk, coconut milk, and other nut-based milks. That was due to possible contamination with Listeria monocytogenes.

This wasn’t a minor labelling issue. 

By August 12, three people in Canada had died, and 20 others were reported ill with laboratory-confirmed Listeria infection after consuming the affected products.

Food recalls happen across many categories. Still, this case stood out because it was tied to a confirmed outbreak and a recall notice that affected multiple provinces.

What this shows is simple. Plant-based milk is still a processed product when it’s produced at scale. Centralized facilities and wide distribution mean that if something goes wrong, it travels fast.

This is about awareness. If plant milk is part of your routine, understanding how production systems work gives you better context.

Most Common Types of Plant-Based Milk

Not all plant-based milks are built the same. The base ingredient changes everything, from protein to fibre to fat profile.

Here’s the quick breakdown:

• Almond milk: Naturally high in vitamin E, it’s also rich in oleic acid, a heart-friendly fat linked to lower LDL cholesterol. One study found that replacing a daily dairy serving with almond milk reduced body weight and waist measurements.

• Oat milk: Known for beta-glucan, a soluble fibre shown to lower LDL cholesterol and total cholesterol. Research also shows it helps reduce post-meal blood sugar and insulin spikes.

• Soy milk: The protein leader among milk alternatives. It provides amounts comparable to cow’s milk, making it one of the most balanced plant-based milks nutritionally.

• Coconut milk: Higher in fat and rich in medium-chain triglycerides, which the body converts quickly into energy. Popular in cooking and in lower-carb diets.

• Cashew milk: Smooth and mild, with measurable amounts of minerals like potassium, calcium, and magnesium. Easy to drink, easy to blend.

Pro Tip: Thinking of giving cashew milk a try? These creamy cashew milk recipes show just how smooth and adaptable it is.

Emerging Plant-Based Milk Options

The newer plant-based dairy-free milk alternatives focus on specific nutritional angles.

Here’s what stands out:

• Pea milk: Protein-rich and currently being studied for bone strength support. Also, it may help regulate appetite and keep you feeling satisfied between meals.

• Rice milk: Hypoallergenic and easy to digest. According to a review, is higher in carbohydrates and lower in protein than most other non-dairy milks.

• Macadamia milk: Creamy and rich in monounsaturated fats linked to heart health.

• Hazelnut milk and walnut milk: Hazelnut milk has a naturally sweet taste. Meanwhile, walnut milk provides omega-3 fatty acids that support brain and heart function.

• Sunflower seed milk: Nut-free and high in vitamin E. A practical option for allergy-sensitive households.

• Hemp milk: Contains complete protein with all nine essential amino acids. Lactose-free, soy-free, and gluten-free.

• Flax milk: Known for omega-3 content and a mild flavour profile.

• Sesame milk: High in calcium and rich in lignans like sesamin, compounds linked in studies to antioxidant and anti-inflammatory effects.

Having more choices sounds great, and it is.

Overall Health Benefits of Plant-Based Milks

We’ve looked at what each type offers individually. Now let’s zoom out.

Beyond their differences, plant-based milks share several broader health advantages. That’s one of the reasons they’ve become such popular milk substitutes across Canada.

Here’s what the bigger picture looks like:

Lactose-Free and Dairy-Free Advantages

For people with lactose intolerance, the shift to dairy-free milk can be immediate relief. No bloating, discomfort or digestive issues after a simple glass of milk.

A systematic review published in the International Journal of Science and Research found that plant-based milk has substantial health benefits for certain groups. That includes people with lactose intolerance, dairy allergy, and those trying to manage weight or lower cholesterol.

That doesn’t mean dairy milk is “bad.” It simply means different bodies respond differently. And plant-based dairy-free milk alternatives expand your options.

Heart Health and Cholesterol Support

Several plant-based beverages support cardiovascular health in different ways. 

As we seen before, oat milk contains beta-glucan, linked to lower LDL cholesterol. Almond milk provides monounsaturated fats such as oleic acid. Walnut and flax milk offer omega-3 fatty acids.

When these options replace higher saturated fat choices, they can support healthier lipid profiles. The benefit comes from the overall dietary pattern, not just one ingredient.

Bioactive Compounds and Antioxidant Potential

Plant-based milks aren’t just about macronutrients. Many contain bioactive compounds such as phenolics and flavonoids.

A review on plant-based milks suggests that these compounds may have health effects depending on how the drink is processed and how well the body absorbs them.

Processing matters here:

Fortification in Canada and Vitamin D Importance

In Canada, many plant-based milks are fortified with nutrients like calcium and vitamins B12 and D to resemble dairy milk more closely.

Vitamin D is especially relevant in a northern climate, which is why Health Canada now requires certain food producers to double their vitamin D content. Limited sunlight during long winters makes these dietary sources important.

Fortified plant-milks can help fill that gap. But again, it depends on the product. 

Bottom line here? Plant-based milk can absolutely support health. The question is how it’s produced, what’s added, and how fresh it is.

And that leads naturally to the other side of the conversation.

Commercial Plant-Based Milk and Its Drawbacks

Store-bought plant-based milk is easy. Open, pour, done. 

But that convenience comes with trade-offs:

• Ultra-processing and heat treatment: Most commercial plant-based beverages are heat-treated to extend shelf life. That improves stability, but heat can reduce delicate compounds and alter flavour.

• Emulsifiers and stabilizers: Many products contain emulsifiers, oils and thickeners to maintain texture. Some research links certain emulsifiers to increased inflammation in the digestive tract. Other thickening agents have been associated in broader nutrition research with higher risks of heart disease and stroke.

• Diluted main ingredient: Almond milk is a good example. An analysis by CHOICE found commercial products containing anywhere from just above 2% almonds to around 10%. That’s far less than what you’d typically use at home.

• Added sugars and flavourings: Sweetened versions can turn a simple plant milk into something closer to a flavoured drink. The base ingredient becomes secondary.

• Long supply chains: Centralized production and wide distribution mean longer storage and transportation times. Freshness naturally declines the longer a product sits in a warehouse or on a shelf.

• Recall risk at scale: As seen in recent plant-based milk recall cases in Canada, when contamination happens in large facilities, it affects multiple provinces quickly.

• Packaging waste: Single-use cartons add up. Even recyclable packaging carries an environmental impact over time.

• Higher long-term cost: Premium clean-label options can become expensive if you’re buying them weekly for a household.

For many people, that trade-off starts to feel less appealing once you understand what’s involved.

Why Homemade Plant-Based Milk Offers More Control and Freshness

Once you see how commercial plant-based milks are produced, the homemade option starts to make sense.

Making your own plant milk requires intention and the right tool. And the difference shows up quickly.

Here’s what changes when you make it yourself:

• Full ingredient transparency. You control everything. No hidden oils, stabilizers, or added sugars unless you choose them. If it’s almond milk, it’s almonds and water. Nothing else.

• Higher nutrient integrity and freshness. Fresh preparation avoids long storage and repeated heat exposure. A study from Poland found that homemade almond, oat and soy drinks showed a more favourable profile in bioactive compounds and antioxidant activity.

• Better taste and creamier texture. When you use a higher ratio of nuts, seeds or grains, the flavour is fuller. The texture feels natural, not engineered.

• Cost comparison in Canada. Buying premium dairy-free milk weekly adds up. A bag of oats, almonds or soybeans stretches further when you prepare it at home.

• Lower environmental impact and reduced packaging waste. Fewer cartons, less transport and processing. The environmental advantages become more tangible when you simplify the supply chain.

Homemade plant-based milk is about control. And once you taste the difference, it’s hard to ignore.

How to Make Plant-Based Milk at Home

Making plant-based milk at home is easier than it sounds. You don’t need complicated steps or specialty ingredients. Just the right base and a method that fits your routine.

Base Ingredients to Use

Almost every plant milk starts the same way: a plant ingredient and water.

Almonds, oats, soybeans, cashews… You choose based on taste and texture preference. That’s it.

The ratio matters more than people think. More solids create a thicker, creamier milk. Less gives you something lighter. When you control the ratio, you control the result.

Preparation Methods

You have three main ways to prepare plant milk at home. The difference is efficiency and texture.

• Blender and strainer method. Soak your ingredients if needed. Blend with water. Strain through a nut milk bag or fine cloth. It works, but it can be messy, and texture may vary.

• Dedicated plant-based milk makers. These appliances automate heating and blending. They’re convenient, though they usually apply heat during the process, which can slightly alter flavour and certain compounds.

• Slow juicers. This method presses ingredients gently at low speed, extracting liquid slowly. The result is smoother texture and less oxidation. You also skip artificial thickeners because the yield is naturally creamier.

If you already enjoy cold-pressed juice at home, this method feels familiar. Just see below how to make fresh almond milk with a Hurom slow juicer:

Storage and Shelf Life Guidelines

Homemade plant milk doesn’t contain preservatives. That’s part of the appeal.

Store it in a sealed glass container in the refrigerator. Most versions last up to 72 hours, depending on the ingredient. Separation is normal, so shake before using.

Why Hurom Is the Best Option for Homemade Plant-Based Milks

If you’re making plant-based milk regularly, the extraction method matters. Texture, yield, and even flavour changes.

Here’s where a Hurom juicer makes a real difference:

• Gentle slow squeeze extraction. Hurom’s patented Slow Squeeze technology presses ingredients at low speeds, usually between 40 and 90 RPM. That means less heat and less oxidation during extraction.

• Naturally smoother texture. Because the pressing system extracts more from the ingredient itself, the milk feels fuller and more balanced. You don’t need artificial thickeners to create body.oa

• Higher yield from nuts and grains. The slow pressing mechanism pulls more liquid from almonds, oats, soybeans and other bases. Over time, that makes your ingredients stretch further.

• Less prep work. Models like the H70 and H400 include wide feed chutes, so you don’t have to chop everything into tiny pieces before starting.

• Easy cleaning design. The Easy Clean line removes traditional mesh filters. Instead of scrubbing screens, you rinse smooth components.

• More than plant-based milk. The same system handles cold-pressed juices, nut butters, frozen desserts, smoothies and even soups. It’s not a single-purpose appliance.

• Built for long-term use. Hurom offers a 15-year motor warranty. That shifts the conversation from short-term convenience to long-term reliability.

Making plant-based milk at home already gives you control. Using a slow extraction system designed to preserve texture and flavour takes that control further.

And once you notice the difference in taste and consistency, it’s hard to ignore.

Make Plant-Based Milk a Smarter Everyday Choice

Plant-based milk can be a great choice. But only if you know what you’re pouring into your glass.

Making it at home shifts that balance. You choose the ingredient, control the ratio and decide how fresh it is.

And if you’re using a slow juicer designed for gentle extraction, like a Hurom, the texture and flavour speak for themselves. The milk feels fuller, more natural, and less engineered.

When you move from packaged to freshly extracted, the upgrade is obvious. It’s smoother, cleaner, and closer to what plant-based milk should taste like.

FAQs

What is plant-based milk?

It’s a drink made from nuts, seeds, grains or legumes blended with water and separated from the solids. It’s used as a substitute for dairy milk in coffee, cereal, baking and cooking.

Common examples include almond milk, oat milk, soy milk, coconut milk, among others. Many people also refer to them as vegan milks, since they contain no animal ingredients.

Why are people choosing plant-based milk over traditional dairy milk?

For many Canadians, it starts with lactose intolerance or digestive issues.

Others avoid dairy milk due to allergies, personal preference or because they follow a vegan diet. Environmental impact also influences decisions, especially among younger consumers. And sometimes, it simply comes down to taste.

How does plant-based milk compare nutritionally to dairy milk?

It depends on the type. Soy milk provides protein levels similar to cow’s milk. Oat milk contains beta-glucan fibre linked to cholesterol support. Almond milk offers vitamin E. Pea milk is protein-rich and currently being studied for its potential role in bone strength.

Are plant-based milks suitable for people with lactose intolerance or dairy allergies?

Yes. Because plant-based milk alternatives don’t contain lactose or dairy proteins, they’re suitable for people with lactose intolerance. However, some varieties contain nuts or soy. If allergies are a concern, checking the ingredient list is essential.

Which plant based milk is healthiest?

There isn’t a single healthiest option. Each plant milk brings something different. Soy milk and pea-based milk stand out for protein. Oat milk is known for beta-glucan, which supports healthy cholesterol levels. Almond milk provides a strong dose of vitamin E. The better question is what you want from it.

Which plant-based milk has the highest protein content?

Soy milk and pea milk typically provide the highest protein content among non-dairy milks.

Hemp milk contains complete protein with all nine essential amino acids, though usually in smaller amounts per serving compared to soy or pea-based milk.

How can I make my own plant-based milk at home?

Start with your base ingredient and water. Soak if needed, blend, then strain.

For a smoother texture and higher yield, a slow juicer like Hurom ones can simplify the process and reduce oxidation during preparation. After that, store the milk in the refrigerator and use it within three days.