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Are plant-based milks really as beneficial as they're marketed to be?

questioned if the nutrient content and manufacturing process of plant-based milks could potentially introduce cancer risks, despite the benefits associated with plant-based diets for better health, longevity, and weight management.

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Plant-based diets connecting to enhanced health, prolonged lifespan, and ideal weight have been a...
Plant-based diets connecting to enhanced health, prolonged lifespan, and ideal weight have been a popular choice. Nevertheless, scrutinizing the nutritional content of plant-based milk alternatives and their manufacturing process, which could potentially introduce carcinogens, gives rise to questions...

Are plant-based milks really as beneficial as they're marketed to be?

Switching to plant-based milks might seem like a healthier option, but a recent study from the University of Copenhagen reveals some disturbing facts. Here's what you should know before pouring that almond, oat, soy, or rice drink.

Protein Paucity and Amino Acid Loss

When transforming oats, rice, soy, and almonds into drinkable beverages, extensive processing is required. To make matters worse, these plant-based milks undergo Ultra High Temperature (UHT) treatment, a common method for creating long-life milks worldwide.

Unfortunately, this process triggers the "Maillard reaction," a chemical reaction between protein and sugar that destructs the nutritional quality of proteins. In the case of plant-based milk, this procedure reduces the already low protein content.

Professor Marianne Nissen Lund, the study's lead author, notes, "Most plant-based drinks already have significantly less protein than cow's milk. And the protein, which is present in low content, is then additionally modified when heat-treated. This leads to the loss of some essential amino acids, which are incredibly important for us."

While cow's milk boasts 3.4 grams of protein per liter, plant-based milks range between 0.4 and 1.1 grams.

Cancer Consequences

In addition to reducing protein levels, the UHT treatment also leads to the generation of new compounds in some plant-based milks. Professor Lars Ove Dragsted of the Department of Nutrition, Exercise and Sports points out, "The chemical compounds that result from Maillard reactions are generally undesirable because they can increase inflammation in the body. Some of these compounds are also linked to a higher risk of diabetes and cardiovascular diseases."

Even more concerning, almond and oat milk were found to contain acrylamide, a carcinogen also found in bread, cookies, coffee beans, and fried potatoes, including French fries.

While the levels of this compound are low enough not to pose a direct danger from drinking the milk alone, the researchers warn that cumulative consumption from all these sources could lead to increased risk.

The study also discovered two additional cytotoxicity and cancer-promoting compounds in several plant-based drinks— α-dicarbonyl compounds and hydroxymethylfurfural (HMF).

Choosing the Right Milk for You

Though a plant-based diet can offer numerous health benefits, an informed choice is essential when it comes to milk. Professor Nissen Lund advises, "We definitely need to consume more plant-based foods. But if you're looking for proper nutrition and believe that plant-based drinks can replace cow's milk, you'd be mistaken."

When it comes to cancer, the decision between dairy or plant-based may depend on various factors. The MD Anderson Cancer Center suggests that dairy can double-edge, as it may increase prostate cancer risk due to the presence of IGF-1, a hormone known to promote prostate cancer growth.

However, other research indicates that dairy may aid in the prevention of breast and colorectal cancers. As always, it's a personal choice and dependent on individual health factors.

In the US, conventionally found refrigerated milk undergoes standard pasteurization, which involves heating milk to at least 161°F (72°C) for at least 15 seconds, followed by rapid cooling. However, shelf-stable cow's milk, with a prolonged shelf life, undergoes the same UHT pasteurization as plant-based milk.

Maintaining an awareness of potential risks can help you make informed choices about your beverage consumption. But don't overthink it too much - enjoy your milk in moderation, whatever your dietary preference!

  1. The processing of plant-based milks, including ultrahigh temperature treatment, causes a protein paucity and amino acid loss, making them less nutritious compared to cow's milk.
  2. The Ultra High Temperature (UHT) treatment used in plant-based milk production leads to the generation of new compounds that can increase inflammation in the body, potentially increasing the risk of diabetes and cardiovascular diseases.
  3. Some plant-based milks, such as almond and oat milk, were found to contain acrylamide, a carcinogen also found in certain foods like bread, cookies, coffee beans, and fried potatoes.
  4. The study also discovered two additional cytotoxicity and cancer-promoting compounds in several plant-based drinks: α-dicarbonyl compounds and hydroxymethylfurfural (HMF).
  5. While a plant-based diet can offer numerous health benefits, it's essential to make informed choices when it comes to milk, as plant-based drinks may not provide proper nutrition.
  6. Cancer risks associated with milk consumption can depend on various factors, such as the presence of IGF-1 in dairy products, which may promote prostate cancer growth, but also aid in the prevention of breast and colorectal cancers.

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