Plant-based milk: Health benefits, safety, and how to choose the best option

Plant-based milk is now part of everyday life in Canada. It can be found in coffee shops, lunch boxes, baking recipes and protein drinks. For many people, cow's milk is no longer even the first choice.

This change is due to several factors. Lactose intolerance is common. Interest in plant-based products continues to grow. Environmental awareness also plays a role.

That said, not all plant-based milks are produced in the same way.

Some are minimally processed. Others contain stabilizers, added sugars, and go through long distribution chains to maintain a consistent texture in stores.

If you consume plant-based milk regularly, these differences eventually have an impact.

So, let's set the record straight. We'll look at how plant-based milk is made, which options offer real nutritional value, and how preparing it fresh at home can completely transform the experience.

Ready to delve deeper?

A small clarification: Although there are specialized plant-based milk makers on the Canadian market, Hurom cold press juicers offer far greater flexibility at home. We'll come back to this shortly.

What is plant-based milk and how is it produced?

Simply put, plant-based milk is a beverage made from nuts, seeds, grains, or legumes, used to replace cow's milk in daily life.

The basic process is quite simple:

• Soak the main ingredient (almonds, oats, cashews, etc.).

• Blend it with water.

• Strain out the solids.

• The resulting liquid becomes your plant-based milk.

Commercial production follows the same basic principle, but adds several control steps, such as heating, homogenization, and texture adjustments.

Some brands add stabilizers to prevent the liquid from separating on the shelf. Many also fortify their products with vitamins to create fortified plant-based milks that are nutritionally similar to cow's milk.

This does not mean that packaged plant-based milk is automatically unhealthy. However, each additional step can alter the texture, flavor, and sometimes the nutritional integrity.

The rise of plant-based milk in Canada

Plant-based milks have become popular very quickly.

Across Canada, dairy alternatives are now part of everyday life. Lactose intolerance affects about 1 in 6 Canadians, meaning many people experience digestive discomfort after consuming cow's milk. Switching to dairy-free milk therefore seems like a practical solution.

There is also a cultural factor. Canadian food traditions are varied. Soy milk, coconut milk, and other plant-based beverages have been part of many households for a long time. Grocery store shelves have simply followed this evolution.

Lifestyle choices also play a role. For some Canadians, plant-based milk is part of a vegan lifestyle or a more plant-focused diet.

Environmental impact is also a consideration. Some consumers choose plant-based beverages because they associate them with environmental benefits compared to traditional dairy farming. Production models vary, but this perception influences purchasing decisions.

Generational trends reinforce this movement. More than half of Gen Z consumers in the United States and Canada have a positive perception of plant-based products. Among baby boomers, less than 30% share this opinion. This contrast clearly indicates where demand is evolving.

However, growth comes with greater complexity:

• New brands enter the market.

• Ingredient lists lengthen.

• Supply chains extend from province to province and internationally.

And with this expansion comes increased responsibility: safety.

Recent plant-based milk recall in Canada

Buying a carton seems simple: you pick it up, pour it, and go about your day. Most of the time, that's how it goes.

But in July 2024, this routine was called into question.

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

This was not just an labeling issue.

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

Food recalls occur in several product categories. However, this case stood out because it was linked to a confirmed outbreak and a recall notice affecting several provinces.

What this demonstrates is simple: when produced on a large scale, plant-based milk remains a processed product. Centralized facilities and wide-ranging distribution mean that if a problem arises, it can spread quickly.

This is not to cause alarm, but to encourage vigilance. If plant-based milk is part of your routine, understanding production systems allows you to make more informed choices.

The most common types of plant-based milk

Not all plant-based milks are created equal. The base ingredient changes everything: protein content, fiber, lipid profile, texture, and nutritional value.

Here's a quick overview:

• Almond milk: Naturally rich in vitamin E, it also contains oleic acid, a heart-healthy fat associated with a decrease in LDL cholesterol. One study showed that replacing a daily serving of cow's milk with almond milk was associated with a reduction in body weight and waist circumference.

• Oat milk: Known for its beta-glucan content, a soluble fiber associated with a decrease in total and LDL cholesterol. Research also indicates that it can help reduce blood sugar and insulin spikes after meals.

• Soy milk: The protein champion among milk substitutes. It offers a comparable amount to cow's milk, making it one of the most nutritionally balanced plant-based milks.

• Coconut milk: Richer in fats, particularly medium-chain triglycerides (MCTs), which the body quickly converts into energy. Widely used in cooking and popular in low-carb diets.

• Cashew milk: Smooth and creamy, it contains minerals such as potassium, calcium, and magnesium. Easy to drink, easy to incorporate into recipes.

Tip: Want to try cashew milk? These homemade cashew milk recipes show how creamy and versatile it is.

New plant-based milk options

Newer alternatives often focus on specific nutritional benefits.

Here's what stands out:

• Pea milk: Rich in protein and currently being studied for its potential to support bone health. It could also contribute to satiety and appetite regulation.

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

• Macadamia milk: Creamy and rich in monounsaturated fats associated with cardiovascular health.

• Hazelnut milk and walnut milk: Hazelnut milk has a naturally sweet flavor. Walnut milk, on the other hand, provides omega-3s that support brain and heart health.

• Sunflower seed milk: Nut-free and rich in vitamin E. A convenient 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: Appreciated for its omega-3 content and mild taste.

• Sesame milk: Rich in calcium and lignans like sesamin, compounds associated in some studies with antioxidant and anti-inflammatory effects.

Having more choices is a good thing, and that is indeed the case.

The overall benefits of plant-based milks

We have examined the specific characteristics of each type. Let's now take a step back.

Beyond their differences, plant-based milks share several health benefits. This is one of the reasons they have become popular substitutes in Canada.

Here's the essential.

Lactose-free and dairy-free benefits

For people with lactose intolerance, switching to dairy-free milk can provide quick relief: less bloating, less digestive discomfort after a simple glass.

A systematic review published in the International Journal of Science and Research indicates that plant-based milk can offer significant benefits for certain groups, particularly those who are lactose intolerant, allergic to dairy products, or looking to manage their weight or cholesterol.

This does not mean that cow's milk is "bad." It simply means that each body reacts differently. And plant-based milk broadens the possibilities.

Cardiovascular Health and Cholesterol

Several plant-based drinks contribute to heart health in different ways.

As mentioned earlier, oat milk contains beta-glucan associated with a reduction in LDL cholesterol. Almond milk provides monounsaturated fats like oleic acid. Nut and flax milks offer omega-3s.

When replacing options higher in saturated fat, these choices can promote a healthier lipid profile. The effect, however, depends on the overall diet, not just one ingredient.

Bioactive Compounds and Antioxidant Potential

Plant-based milk is more than just macronutrients. Several varieties contain bioactive compounds like phenols and flavonoids.

A review on plant-based milks suggests that these compounds could have beneficial effects depending on the processing method and their bioavailability.

Processing plays an important role here:

Fortification in Canada and the Importance of Vitamin D

In Canada, several plant-based milks are fortified with nutrients like calcium and vitamins B12 and D to match the nutritional profile of cow's milk.

Vitamin D is particularly important in a northern climate. This is why Health Canada now requires some producers to double the vitamin D content in their products. The lack of sunlight during long winters makes these dietary intakes essential.

Fortified plant-based milks can help meet this need. But, again, it all depends on the product chosen.

In summary: Plant-based milk can absolutely support good health. The real question is: how is it produced, what ingredients are added, and how fresh is it?

And that naturally brings us to the other side of the discussion.

Commercial Plant-Based Milk and Its Limitations

Commercial plant-based milk is convenient. You open it, pour it, and you're done.

But this convenience comes with certain compromises:

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

• Emulsifiers and stabilizers: Many products contain emulsifiers, oils, and thickening agents to maintain a uniform texture. Some research associates certain emulsifiers with increased inflammation of the digestive tract. Other thickening agents have been linked, in broader nutritional studies, to a higher risk of cardiovascular disease and stroke.

• Low proportion of the main ingredient: Almond milk is a good example. A CHOICE analysis revealed that some commercial products contained just over 2% almonds, while others reached about 10%. This is much less than what would typically be used at home.

• Added sugars and flavorings: Sweetened versions can transform a simple plant-based milk into a flavored drink. The basic ingredient then takes a back seat.

• Long supply chains: Centralized production and large-scale distribution involve longer storage and transportation times. Freshness naturally decreases as a product remains in storage or in a store.

• Risk of large-scale recall: As recent plant-based milk recalls in Canada have shown, when contamination occurs in a large facility, several provinces can be affected quickly.

• Packaging waste: Single-use cartons accumulate. Even recyclable packaging has a long-term environmental impact.

• Higher long-term cost: Premium, clean-label options can become expensive if you buy them every week for the whole family.

For many people, these compromises seem less appealing once they understand all that is involved.

Why Homemade Plant-Based Milk Offers More Control and Freshness

Once you understand how commercial plant-based milks are produced, the homemade option becomes logical.

Making your own plant-based milk requires a little intention and the right appliance. But the difference is quickly noticeable.

Here's what changes when you make it yourself:

• Total ingredient transparency. You control everything. No hidden oils, no stabilizers, no added sugars, unless you decide to add some. If it's almond milk, it's almonds and water. Nothing else.

• Better nutritional integrity and freshness. Fresh preparation avoids long storage periods and repeated heat treatments. A study conducted in Poland showed that homemade almond, oat, and soy beverages had a more favorable profile of bioactive compounds and antioxidant activity.

• Richer flavor and creamier texture. By using a higher proportion of nuts, seeds, or grains, the taste is more pronounced. The texture feels natural, not artificially modified.

• Cost comparison in Canada. Buying premium dairy-free milk every week is a significant cost. A bag of oats, almonds, or soybeans lasts much longer when you make your milk at home.

• Reduced environmental impact and less packaging. Fewer cartons, less transportation, less processing. The environmental benefits become more concrete when the supply chain is simplified.

Homemade plant-based milk is primarily about control.

And once you taste the difference, it's hard to go back.

How to Make Plant-Based Milk at Home

Making plant-based milk at home is simpler than you think. No complicated steps or specialized ingredients are needed. All it takes is a good base and a method adapted to your routine.

Basic Ingredients to Use

Almost all plant-based milks start the same way: a plant-based ingredient and water.

Almonds, oats, soybeans, cashews... You choose according to your taste and texture preferences. Nothing more.

The proportion is more important than one might think.

The more solid material you use, the thicker and creamier the milk will be. A lower proportion gives a lighter result. By controlling the ratio, you control the result.

Preparation Methods

There are three main ways to make plant-based milk at home. The difference mainly lies in efficiency and texture.

• Blender and straining method. Soak ingredients if necessary. Blend with water. Strain using a nut milk bag or a fine cloth. This method works, but it can be messy and the texture varies depending on the straining.

• Specialized plant-based milk makers. These appliances automate heating and blending. They are convenient, but generally apply heat during the process, which can slightly alter flavor and some nutritional compounds.

• Cold press juicers (slow juicers). This method gently presses ingredients at a low speed to gradually extract the liquid. The result: a smoother texture and less oxidation. You also avoid artificial thickeners, as the texture is naturally creamier.

If you already make cold-pressed juices at home, this method will seem familiar. See below how to make fresh almond milk with a Hurom juicer:

Storage and Shelf Life

Homemade plant-based milk does not contain preservatives, and that is precisely one of its advantages.

Store it in an airtight glass container in the refrigerator. Most versions keep for up to 72 hours, depending on the ingredient used. Natural separation may occur: simply shake before use.

Why Hurom Is an Excellent Choice for Homemade Plant-Based Milk

If you make plant-based milk regularly, the extraction method makes all the difference. Texture, yield, and even flavor can vary.

Here's what sets a Hurom juicer apart:

• Gentle slow press extraction. Hurom's patented Slow Squeeze technology presses ingredients at a low speed, typically between 40 and 90 revolutions per minute. Result: less heat, less oxidation during extraction.

• Naturally smoother texture. The pressing system extracts more from the ingredient itself. The resulting milk is richer and more balanced, without the need for artificial thickeners.

• Better yield from nuts and grains. The slow press mechanism extracts more liquid from almonds, oats, soybeans, and other plant bases. In the long run, your ingredients last longer.

• Less preparation. Models like the H70 and H400 feature a wide feeding chute, reducing the need to cut ingredients into small pieces.

• Simplified cleaning. The Easy Clean range eliminates traditional mesh filters. Instead of scrubbing strainers, you rinse smooth components.

• Much more than plant-based milk. The same appliance can make cold-pressed juices, nut butters, frozen desserts, smoothies, and even soups. It's not a single-use appliance.

• Built to last. Hurom offers a 15-year motor warranty. This changes the discussion: we're no longer just talking about short-term convenience, but long-term reliability.

Making plant-based milk at home already gives you more control.

Using a slow extraction system designed to preserve texture and flavor allows you to go even further.

And once you taste the difference in terms of freshness and consistency, it's hard to go back.

Making plant-based milk a more mindful choice daily

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

Preparing it at home changes the game. You choose the ingredient, you control the proportion, and you decide the level of freshness.

And if you use a cold press juicer designed for gentle extraction, like a Hurom, the texture and flavor speak for themselves. The milk is richer, more natural, and less “processed.”

Switching from a packaged product to fresh extraction makes all the difference. The result is smoother, purer, and closer to what plant-based milk should truly taste like.

FAQ

What is plant-based milk?

It’s a beverage made from nuts, seeds, grains, or legumes mixed with water, then separated from the solids. It's used as a substitute for cow's milk in coffee, cereals, baking, and cooking.

Common examples include almond milk, oat milk, soy milk, and coconut milk, among others. They are sometimes also called “vegan milks” as they contain no animal products.

Why do people choose plant-based milk over traditional milk?

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

Others avoid dairy products due to allergies, personal preferences, or because they follow a vegan diet. Environmental impact also influences decisions, especially among younger consumers. And sometimes, it's simply a matter of taste.

How does plant-based milk compare nutritionally to cow’s milk?

It depends on the type chosen.

Soy milk offers a protein content comparable to cow’s milk. Oat milk contains beta-glucan, associated with cholesterol support. Almond milk provides vitamin E. Pea milk is rich in protein and is currently being studied for its potential role in bone health.

Each option presents a different profile.

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

Yes. Since they contain neither lactose nor dairy proteins, plant-based milks are suitable for people with lactose intolerance.

However, some varieties contain nuts or soy. In case of allergies, it is essential to carefully check the ingredient list.

Which plant-based milk is the healthiest?

There isn’t one single “healthiest” option. Each plant-based milk offers different benefits.

Soy milk and pea milk stand out for their protein content. Oat milk is recognized for its beta-glucan, which supports healthy cholesterol. Almond milk offers a good source of vitamin E.

The real question is: what do you expect from your plant-based milk?

Which plant-based milk contains the most protein?

Soy milk and pea milk are generally among the richest in protein.

Hemp milk contains a complete protein with all nine essential amino acids, but usually in a lower quantity per serving compared to soy or pea.

How do you make your own plant-based milk at home?

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

For a smoother texture and better yield, a cold press juicer like those from Hurom simplifies the process and reduces oxidation during preparation.

Then store your milk in the refrigerator and consume within three days.