Access to all articles, new health classes, discounts in our store, and more!
Plant-Based Beverages: What You Need to Know about Non-Milk Alternatives
In an echo of the marketing campaigns established decades ago for milk, including the “got milk?” and “milk does a body good” taglines,1 plant-based beverages have seen a surge in marketing hype in recent years. Consumer demand,aggressive marketing campaigns, and high profitability have driven quick growth in the sector since the early 2000s. Now a seemingly endless selection of plant-based beverages occupies the beverage aisles in supermarkets.
Although marketing suggests that plant-based beverages are equivalent substitutes for dairy milk, nutrient profiles show these beverages are fundamentally different types of food. This report compares the nutritional value of plant-based beverages with that of cow’s milk. While cow’s milk may be the preferred choice for some consumers, non-dairy beverages may better suit individual dietary needs or lifestyle choices.
The substantive qualities are highly variable among plant-based beverages. Not only are different beverages derived from a variety of plants (e.g., nuts, grains, seeds, and legumes), each with their own characteristics, each brand also utilizes a unique formula of additives, sweeteners, and other ingredients in their finished products. Some of these ingredients are known to cause digestive problems and other adverse health issues.
Given the number of plant-based beverage formulations and brands on grocery shelves, it’s important for consumers to have the information they need to decide what choices are right for them.
For those who include plant-based beverages in their diets, Cornucopia’s Plant-Based Beverages Scorecard helps consumers choose brands consistent with their dietary and lifestyle objectives.*
The scorecard empowers consumers with the resources they need to avoid potentially unsavory ingredients, such as vegetable oils, sugar, and carrageenan (a potent inflammatory agent), as well as added thickeners and gums.
The best choice, whether plant-based product or cow’s milk, is always USDA certified organic.
Studies have shown that organically produced crops have fewer detectable pesticides, some of them known to mimic hormones in the body.2 Cumulative exposure to these chemicals in the body can have catastrophic effects on human health.3
Organic foods, including both plant-based beverages and cow’s milk, offer regulatory assurance that they’re produced without harmful chemicals. Organic certification also ensures consideration of the environmental footprint of food production. The organic seal provides more assurance for consumers than any health marketing hype or other widely available certifications on the market. It’s the only eco-label with statutory weight – the weight of law.
● ● ●
Nutritional profiles of the most popular plant-based beverages
Nutritional profiles among these beverages vary considerably. Below are details regarding the nutritional content of some of the most popular plant-based beverages.
Almond beverages are made with either whole almonds or almond butter and water. Manufacturers often add extra ingredients, such as carrageenan, gums, oils, lecithin, and salt. One cup of an unsweetened almond drink contains 30-35 calories, 2.5 grams of fat, 1 gram of protein, and 1-2 grams of carbohydrates.
Unsweetened versions are generally lower in calories than soy or cow’s milk. However, fewer calories also may mean fewer nutrients, including protein, which can be as low as 1 gram per 8-ounce serving of an almond beverage. Almond “milk” beverages are free of cholesterol, saturated fat, casein, and lactose.
Almonds are an excellent source of vitamin E, other antioxidants, and healthy fats. But because almond drinks are mostly water, they are a much less concentrated source of the beneficial nutrients found in whole almonds, including protein, fiber, and healthy fats. The almonds are often blanched with the skin removed, which also reduces the fiber, protein,vitamin, and mineral content of the finished product.4
Commercial almond beverages usually have synthetic vitamins added to replace those lost during processing. Almond beverages are usually fortified with potassium as well as vitamins A and D.
Many brands contain only 2% almonds, consisting mostly of filtered water and additives, such as emulsifiers, sweeteners, and synthetic vitamins. Approximately 30 almonds go into making a half-gallon of almond “milk” containing 2% almonds.
Consumers should seek brands with higher percentages of nuts in order to make the most of the health benefits of almonds.
Almond beverages also may contain starches and thickeners to improve consistency and shelf life. They may include carrageenan, a known digestive irritant.5
Almonds grown in the US must be pasteurized by steam or using the fumigant propylene oxide (PPO).6 PPO is a toxic chemical and probable carcinogen according to the Environmental Protection Agency (EPA), although the EPA considers the dosage safe at the levels used. In a processed product, such as an almond beverage age, the almonds may or may not be “pasteurized” beforehand.
When choosing almond beverages, it’s important to choose certified organic. While PPO often is used to treat conventionally grown almonds, it is not allowed in processing certified organic almonds.7
Soy beverages are made with soybeans and/or soy protein isolate and often contain vegetable oils and thickeners. A recent study found calcium-fortified soy milk to be the most comparable to cow’s milk in terms of the overall macronutrients (i.e., protein, carbohydrates, and fat).8 Soy beverages are naturally free of cholesterol and low in saturated fat.
Most soy products in the US come from genetically engineered plants, so if the beverage is not organic, it could be derived from GMOs.9 More than 90% of the soy harvested in the US is genetically engineered to be tolerant to the herbicide glyphosate, marketed as Roundup by Bayer/ Monsanto (see Cornucopia’s report “Behind the Bean” for more detail).10
USDA certified organic soy products are the best option because they are always non-GMO and never sprayed with glyphosate, dicamba, or other herbicides and insecticides.
Coconut beverages are made from water and the white flesh of brown coconuts. One cup contains 45 calories, 4 grams of fat, no protein, and almost no carbohydrates.
Coconut drinks have a high fat content and are a good source of fiber. Coconut beverages do not naturally contain protein, calcium, vitamin A, or vitamin D. However, such beverages can be fortified with these nutrients. As with other plant-based milk alternatives, coconut beverages often contain added thickeners, such as carrageenan, and other additives.4
Rice beverages are made from milled white or brown rice and water. One cup of a rice drink contains 130-140 calories, 2-3 grams of fat, 1 gram of protein, and 27-38 grams of carbohydrates. Although they are considered the least allergenic of the plant-based beverages – making them a good choice for people with milk, soy, or nut allergies – rice drinks rank very low in nutritional composition.
Rice beverages are not protein-rich. They are high in carbohydrates and have a high glycemic index, which means the carbohydrates are absorbed quickly in the gut and rapidly raise blood sugar levels. As with other alternative “milks,” rice drinks frequently contain additives to improve consistency and shelf stability.4
Concerns have been raised in recent years about the levels of arsenic in rice products. Inorganic arsenic was used historically in some pesticides and fertilizers applied to cotton fields, especially in the southern US, and to wine grape vineyards and apple and pear orchards elsewhere. Arsenic is a known human carcinogen.11
Although many of these chemicals are banned today, inorganic arsenic is persistent in the soil. Rice recognizes arsenic as similar to silica, a needed nutrient by rice plants, so it absorbs more arsenic than other food crops.12
Since rice is a common dietary staple, and rice, rice sweetener, and other rice derivatives are ubiquitous ingredients, the total exposure to arsenic in a diet needs to be carefully calculated. This is especially important for children, as growing bodies are more susceptible to toxins and nutritional imbalance.
The United Kingdom Food Standards Agency recommends that children under 4.5 years of age not use rice milk as a milk substitute due to concerns about arsenic levels.13
Oat beverages usually are made from a mixture of oats and water and often contain additives,such as gums, oils, and salt. One cup contains 140-170 calories, 4.5 grams of fat, 2.5-4 grams of protein, and 19-29 grams of carbohydrates. Oat drinks are high in total fiber, which may increase feelings of fullness and lower blood sugar. They contain a similar number of calories to cow’s milk, up to double the number of carbohydrates, and about half the amount of protein and fat.
Oat beverages also appeal to consumers seeking a drink without dairy, nuts, gluten, soy, or GMOs. Conventional oats, however, commonly are sprayed with glyphosate, other herbicides, and fungicides. A number of studies have shown glyphosate contamination in oat cereals.14
Cashew beverages are made from a mixture of cashew nuts or cashew butter and water. Fiber, protein, vitamins, and minerals from the cashew are lost when the pulp is strained from the liquid to make the drink and must be added back through fortification. One cup of an unsweetened cashew beverage contains 25-50 calories, 2-4 grams of fat, 0-1 gram of protein, and 1-2 grams of carbohydrates. It is one of the lower-calorie, lower-carbohydrate plant-based beverages.
Hemp beverages are made from the shelled seeds of the hemp plant that are soaked, ground, and diluted in water. Its texture is watery, so hemp beverages often have added thickeners. One analyst concluded that one cup of a hemp drink has approximately 1.25 tablespoons of hemp seed.15
One cup of unsweetened hemp milk contains 80-100 calories, 4.5-8 grams of fat, and 0-1 gram of carbohydrates. One glass provides 2-3 grams of protein with all essential amino acids, albeit small amounts of lysine and BCAA leucine.
Hemp milk is a source of essential omega-3 and omega-6 fatty acids. It also naturally contains small amounts of calcium and phosphorus. However, this beverage typically is fortified with synthetic vitamins and minerals, including vitamin A, vitamin D2, riboflavin, and vitamin B12.
How do plant-based beverages compare nutritionally to cow’s milk?
When comparing plant-based beverages side-by-side with cow’s milk, it becomes clear that they are very different foods with similar uses, despite being marketed as “milk.”
Cow’s milk is usually a minimally processed, whole food, providing fat, carbohydrates, proteins, and other important nutrients. Organic milk produced by cows that graze on pasture has enhanced nutritional qualities that are naturally superior to conventionally produced cow’s milk and plant-based beverages.
Even with nutrient enhancements, many plant-based beverages do not offer the same nutritional qualities as cow’s milk. For those who can utilize it, cow’s milk provides a natural source of bioavailable calcium and micronutrients (e.g., riboflavin, vitamins B12 and B6, iodine, niacin, thiamin, and phosphorus), in many cases at demonstrably higher levels than in plant-based beverages.16
For consumers without dietary restrictions, or for those who simply choose to include organic cow’s milk in their diets, the nutritional profile is well-established.
The consumption of healthy fats, like those in products derived from cattle and dairy cows grazing fresh pasture, is increasingly in demand.17 Past research and marketing guiding eaters toward a low-fat diet have been exposed as false or overblown in recent years.
A recent study that undertook a comprehensive review of research addressing milk and dairy intake and their effect on health concluded that, for those who are able to consume dairy without ill consequence:16
- Dairy is a protein-rich food source and helps meet nutrient requirements;
- There is no association between milk consumption and all-cause mortality;18,19
- A high intake of milk does not increase the risk of cardiovascular disease;
- There is a positive effect of high-intake milk consumption during childhood and adolescence on bone health.20
The nutritional composition of beverages made from seeds, fruits, nuts, legumes, or cereals varies considerably depending on the nutrient content of the plant-based source. Methods of processing and fortification and the addition of other ingredients, such as sugar and oil, also affect the nutritional composition of plant-based products. Unlike cow’s milk, most plant-based beverages are not naturally high in protein and other nutrients, and the nutrition inherent in the nut or cereal used to make the beverage often is stripped away during extensive processing.
As a result, protein and essential vitamins and minerals must be added. Protein often is isolated or extracted from sources, such as soy or peas, which can involve extensive processing to isolate the protein and then add it to the beverage. The long list of possible ingredients in plant-based beverages on the market shows just how much processing is needed to imitate the nutritional profile of real food and create a product that appeals to consumer expectations of appearance, taste, and mouthfeel.
Manufacturers are not required to fortify plant-based beverages but, if they do, they typically add vitamins A, D, B12, and riboflavin, as well as zinc and calcium. Other nutrients, including folic acid, thiamin, niacin, magnesium, and potassium are optional.21 Because the nutritional profile of each plant-based beverage is dependent on the manufacturer’s processes, consumers must read labels carefully to learn the vitamin and mineral content of each beverage.
Even if a plant-based beverage is fortified with nutrients, the nutrients are not always as readily absorbed by the body as those occurring naturally in food. “Bioavailability” is the amount of a substance that gets absorbed by the body. Another reason milk and plant-based beverages should be considered different foods is the difference in the bioavailability of nutrients.22
Adding calcium, for example, to a plant-based product does not guarantee a nutritional equivalence to cow’s milk, as the mineral may not be as readily absorbed by the body. Calcium is essential for healthy bones and teeth and, for some individuals, is highly bioavailable in cow’s milk because of other milk constituents, such as casein, which increase intestinal absorption.16
Substituting plant-based beverages for milk
The nutritional content of plant-based beverages varies widely, as does the list of added ingredients. These variations complicate the direct comparison of cow’s milk and plant-based beverages.
The FDA’s position on plant-based “milk”
The US Food and Drug Administration recently has taken notice of the confusion caused by plant-based beverages being referred to as “milk.” Of particular concern are the adverse health effects that substituting dairy alternatives could have on the health of a growing child. In 2018, former FDA Commissioner Scott Gottlieb said the agency was prioritizing its effort to examine public health concerns associated with dairy alternatives. The FDA invited stakeholder feedback as it evaluated whether the use of the term “milk” allows for the erroneous assumption that the nutritional contents of plant-based beverages are similar to those of cow’s milk “despite the fact that some of these products contain only a fraction of the protein or other nutrients found in cow’s milk.”23
Dairy industry and consumer groups have long called on the FDA to address the definitional parameters of labeling plant-based beverages as “milk.” The regulations define milk as “lacteal secretions…obtained by the complete milking of one or more healthy cows.” 24FDA regulations also require that new foods resembling and substituting for traditional foods be called “imitation” if the new food contains less protein or essential vitamins or minerals than the original.25
In June 2017, a federal judge in the eastern district of California stayed a lawsuit alleging Silk Almond Milk is falsely advertised as a nutritional equivalent to dairy milk. The judge concluded that the FDA should have an opportunity to decide whether Silk’s products should be deemed “imitation” before the court proceedings continue.26
Dairy industry advocates who are concerned about consumer confusion related to the health benefits of plant-based alternatives have taken the issue to Congress. The “Defending Against Imitations and Replacements of Yogurt, Milk, and Cheese to Promote Regular Intake of Dairy Everyday” Act (i.e., the Dairy Pride Act) would require the FDA to enforce dairy food labeling regulations for milk, yogurt, and cheese products that do not contain milk from hooved mammals.
Jurisdictions outside of the US have enforced the prohibition against using the term “milk” on plant-based products. The European Court of Justice concluded that European Union regulations prevented “milk” designations from being used on plant-based products.27 Canada also prohibits plant-based milk alternatives being labeled as “milk.”28
Nutritional deficiencies in children
Almond, cashew, coconut, and rice beverages supply only a fraction of the protein found in cow’s milk. Rice, cashew, and almond beverages contain very little fat. Some plant-based beverages are not fortified with any minerals or vitamins and many contain sugar as the second ingredient.
Former FDA commissioner Gottlieb took notice of reports regarding protein and vitamin deficiencies in young children raised on plant-based beverages. In a 2018 statement, he noted, “…case reports show that feeding rice-based beverages to young children resulted in a disease called Kwashiorkor, a form of severe protein malnutrition. There has also been a case report of a toddler being diagnosed with rickets, a disease caused by vitamin D deficiency, after parents used a soy-based alternative to cow’s milk.”23
Since the nutrient content of plant-based beverages and individual dietary needs vary widely, it is important for every parent to do their homework and seek medical advice to determine the best ways to ensure their children’s health. Some dieticians advise that plant-based beverages should be considered for consumption only after the age of two.
Nutritional Hazards: added sugar and total sugars
When considering plant-based options, added sugar is a key concern. The added sugar content of some sweetened plant-based beverages approaches that of soda pop and fruit juices, which have been linked to an increased risk of obesity and the development of type 2 diabetes.29 One recent study concluded that drinking more than two sugary or artificially sweetened soft drinks a day greatly increases the risk of diabetes.30
If left unmanaged, type 2 diabetes can lead to problems with the heart, kidneys, eyes, and blood vessels and cause premature death. Diabetes is currently at an all-time high in the US. The US Centers for Disease Control and Prevention report that in 2015 an astounding 30.3 million Americans (9.4% of the population) had diabetes.31
High sugar intake also is associated with increased risk of heart disease.32 For example, the American Heart Association found added sugars increased the risk of heart disease in children.33 It recommends that children limit added sugar to no more than six teaspoons daily and that children under two years of age avoid added sugars entirely.
The natural sugar in cow’s milk does not present the same concerns as added sugars in processed beverages. This is because protein and fat slow the absorption of sugar, resulting in a lower glycemic index food. A 2011 study published in the American Journal of Clinical Nutrition found that higher dairy product intake during adolescence is associated with a lower risk of type 2 diabetes.34
The choice
Consumer decisions for choosing plant-based beverages over dairy milk are complex and highly personalized. Some eaters are most interested in replacing taste, while others are concerned about finding the most nutritious alternatives. For some people, animal welfare is a chief concern, while others may be looking for the plant-based beverage with the lowest carbon footprint. In the rapidly changing market, these considerations require consumers to do their own homework. Cornucopia’s research is available to help.
Always organic
Whether one opts for animal- or plant-based products, choosing organic is an environmentally responsible decision. Organic operations are required by law to raise animals in living conditions that accommodate their natural, instinctive behaviors and provide access to the outdoors and fresh pasture.35 Organic livestock are fed 100% organic feed and forage grown without agrichemicals or genetically modified organisms (GMOs). Animals on organic farms are not administered antibiotics or hormones.
To be certified organic, dairy cows must rely on pasture for a meaningful percentage of their diets. Most conventional dairy cows, on the other hand, are confined to giant buildings or feedlots and are never given access to pasture during lactation (most of their lives).36
Access to pasture by organic cows results in a more complex nutritional profile in certified organic milk when compared to both conventional milk and plant-based beverages. Authentic organic milk often has elevated levels of omega-3 fatty acids, antioxidants, conjugated linoleic acid (CLA), and other supportive amino acids.37
Buying organic products maintains standards of better nutrition and care for the environment.
Unfortunately, some organic dairies have adopted industrialized, conventional practices and are raising thousands of cows in concentrated animal feeding operations (CAFOs). These operations have shirked organic rules and are profiting by passing off factory farm milk as organic.
You can consult Cornucopia’s Organic Dairy Report and Scorecard to find reputable organic brands that produce nutrient-dense milk and dairy products derived from cows that have been humanely treated.38
Organic plant-based beverages are also the better choice compared to their conventional counterparts. Conventional producers use an array of harmful synthetic pesticides and fertilizers. Residues can persist in plant-based beverages. Because organic regulations prohibit the use of synthetic fertilizers and highly toxic pesticides, organic producers rely on farming techniques such as growing cover crops to fix nitrogen in the soil, smothering forage crops to control weeds, and rotating crops to break pest and disease cycles.
In addition, certified organic processed foods contain – by law – only those additives that have undergone significant review and meet criteria for “essentiality” and standards for human and environmental health. In contrast, the FDA regulates conventional food additives and processing aids without questioning their essentiality or environmental impact.39 For instance, the neurotoxic solvent hexane is used to extract conventional culinary oils.40
With all these considerations, it’s important that consumers ask: Are plant-based beverages a better choice for my personal health needs? And does a specific plant-based beverage meet individual goals for land and welfare impacts?
How to choose the best option(s) for you and your loved ones
1. Buy certified organic products. The USDA organic seal indicates that the plant-based beverage was produced with a minimum of 95% organic ingredients by weight (the remaining 5% must be comprised of ingredients not available organically and have been reviewed for safety, such as salt). The organic rules require verification that all USDA certified organic plant-based beverages are non-GMO. In addition, the organic label includes the benefits of ensuring that no toxic herbicides, insecticides, or fungicides were used in the production or storage of the ingredients. Organic production should result in higher nutrient density in the crop and final food product as well. Certified organic products are the best choice for human and environmental health.
2. Support companies that exclusively manufacture USDA certified organic products. These companies are dedicated to the values that accompany the organic label, including protection of farm workers, consumers, and the environment from exposure to toxic pesticides and processing aids. Companies that sell only some organic products and many non-organic offerings are likely exploiting the price premium they can get for using the organic seal, rather than fully committing to support the ethos behind the organic food and farming movement.
3. Choose beverages with no added sweeteners or those with low levels of sweeteners. If consumed in excess, sugar promotes cardiovascular disease and type 2 diabetes.
Plant-based beverages may contain significant amounts of added sugar. The amount of added sugar can vary widely, with some containing up to 20 grams (5 teaspoons) of sugar per cup.41 Organic brands may also contain added sugar, although their sugars come from certified organic, non-GMO sources. To cut back on sugar, select “original” or “plain” flavors rather than sweetened options. If you’re using it for a smoothie or other homemade food, fruit or a little honey or maple syrup can be added.
If you choose a sweetened option, organic cane sugar, honey, and maple syrup are better than artificial sweeteners or refined non-organic sugar. Research has shown that artificial sweeteners have a host of negative health effects, including altering the gut microbiome and impairing digestion (see Cornucopia’s Yogurt Report, “Culture Wars,” for more details).42
High fructose corn syrup (HFCS) also should be avoided. It is made from corn starch, is sourced almost exclusively from GMO corn, and can be contaminated with mercury (see Cornucopia’s Snack Bars Report, “Raising the Bar,” for more details).43 Additionally, HFCS is linked to inflammation, which can lead to insulin resistance, type 2 diabetes, cancer, and heart disease.44
4. Choose beverages without added flavors and colors. Often, flavors and colors are added to plant-based beverages to improve the taste and appearance of products that have been highly processed. Artificial flavors can consist of any number of 2,500 chemically defined flavoring substances considered safe for use by the Food and Drug Administration. Synthetic colors and flavors can pose health risks and are prohibited in organic food.
The technical difference between a “natural flavor” and an “artificial flavor” is that the former must be derived from a real food at some point. Natural flavors are still likely to have been manufactured in a laboratory.
Natural flavors in organic food are held to stricter standards than those in conventional foods. While natural flavors processed with synthetic, petroleum-based solvents, such as propane and hexane, are commonly used in conventional foods, they are prohibited in organic foods (see Cornucopia’s Snack Bars Report, “Raising the Bar,” for details).43 Hexane is a volatile solvent derived from gasoline refinement and is a known neurotoxin. Additionally, natural flavors in organic foods cannot contain artificial preservatives.45
5. Pay attention to emulsifiers and gums. Ingredients such as guar gum, acacia, xanthan gum, or soy lecithin often are added to products to enhance palatability and give plant-based beverages a creamier, velvety mouthfeel. Anecdotal reports suggest that some of these ingredients are inflammatory agents and have been linked to allergic reactions and digestive problems in some individuals.
Xanthan gum is a thickening agent made by fermenting a yeast with corn or another sugar source. It has been linked to digestive problems and colitis in some individuals.46
Soy lecithin is a common ingredient in processed foods, including some soy beverages. Unless organic, lecithin is extracted from soybeans using harsh chemical solvents, and most likely is derived from genetically engineered soybean plants (see Cornucopia’s report “Behind the Bean” for details).10
6. Choose beverages without carrageenan. Carrageenan is a seaweed extract that food manufacturers add to many processed foods. It serves to create a fatty mouthfeel in products such as low-fat or non-fat dairy and plant-based beverages, frozen desserts, and coffee creamer. This highly processed, synthetic ingredient adds no nutritional value or flavor to foods or beverages. Since carrageenan is extracted from seaweed, some consumers assume it is healthy. To the contrary, ingestion of carrageenan carries documented health risks.
The unique chemical structure of carrageenan triggers an immune response in the body that leads to inflammation. It is a known intestinal irritant and can cause ulcers, ulcerative colitis, and irritable bowel syndrome (see Cornucopia’s Carrageenan Report for details).47,5
In April 2018, the USDA reapproved use of carrageenan in organic foods, an unprecedented move that overrode the November 2016 vote of the National Organic Standards Board (NOSB) to prohibit the additive in foods bearing the USDA organic label.
Carrageenan was once again up for review at the fall 2021 NOSB meeting. In a discouraging vote, the NOSB decided to keep carrageenan on the list of substances allowed in organic food for another five years, despite the additive’s known health impacts and the inability of consumers to identify or avoid it in organic food (since it need not always appear on labels).
Given the health impacts associated with carrageenan, many organic brands have voluntarily eliminated it from their product formulations. Consumers can use Cornucopia’s Plant-Based Beverage Scorecard to find out which brands do not include carrageenan.
7. Choose brands without vegetable oils. Many plant-based beverages include some type of oil; soybean and canola oils are common. Unless the plant-based beverage is certified organic or verified non-GMO, it could contain GMO ingredients and pesticide residues.48
8. Choose brands that disclose the percentage of the plant-based content and have the fewest ingredients. Many plant-based beverages are mostly water, added sugars, and added synthetic vitamins. Look for the percentage of plant-based content, and choose products with fewer ingredients (which indicates less processing).
*The information contained in this report and Cornucopia’s Plant-Based Beverages Scorecard is not intended to substitute for professional nutrition or medical advice. We are not health care providers and advise you to seek the advice of your physician or other health care provider before implementing any dietary changes.
Excerpted from “‘Pouring’ Over Plant-Based Beverages: A Consumer’s Guide to Identifying the Best Non-Milk Alternatives,” a June 2019 report by the Cornucopia Institute (www.cornucopia.org/research/plant-based-beverage-report-and-scorecard). Please note: parts of this report have been updated here to reflect changes since the report’s publication.
The Cornucopia Institute is a tax-exempt nonprofit that protects the USDA organic seal as one solution for many of the economic, environmental, and human health challenges of our time. Through its scorecards, buying guides, and reports, Cornucopia helps consumers activate their clout in the marketplace, elevating the organic food and farming movement and the value it delivers to communities. For more information, see www.cornucopia.org.
Endnotes
- See Jake Rossen. 2018. “Udder Success: The ‘Got Milk?’ Campaign Turns 25.” Mental Floss, November 29. http://mentalfloss.com/article/565149/got-milk-ad-campaign-turns-25.
- Baranski M, et al. 2014. “Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analysis.” Br J Nutr, 14; 794-811. doi: 10:1017/S0007114514001366. https://www.ncbi.nlm.nih.gov/pubmed/24968103.
- Gore A, et al. 2014. “Introduction to Endocrine Disrupting Chemicals (EDCs): A Guide for Public Interest Organizations and Policy Makers.” Endocrine Society. https://www.academia.edu/34403798/INTRODUCTION_TO_ENDOCRINE_DISRUPTING_CHEMICALS_EDCs.
- Krans B. 2017. “Comparing milks: almond, dairy, soy, rice, and coconut.” Healthline, March 31, 2017. https://www.healthline.com/health/milk-almond-cow-soy-rice.
- The Cornucopia Institute. 2016. “Carrageenan Report, New Studies Reinforce Link to Inflammation, Cancer and Diabetes.” https://www.cornucopia.org/research/carrageenan/.
- PubChem. 2018. “Propylene Oxide.” Accessed 2/25/2019. https://pubchem.ncbi.nlm.nih.gov/compound/Propylene_oxide.
- Goldberg M. 2018. “Why Organic Almonds? Because of the Super-Toxic Fumigant Propylene Oxide.” Living Maxwell, May 29, 2018. https://livingmaxwell.com/conventional-almonds-propylene-oxide-ppo-health-risks.
- McGill University. 2018. “Nutritionally-speaking, soy milk is best plant-based milk: Closest to cow’s milk in range of nutrients it offers.” Science Daily, January 29, 2018. www.sciencedaily.com/releases/2018/01/180129131311.htm.
- Vanga S, Raghavan V. 2018. “How well do plant based alternatives fare nutritionally compared to cow’s milk?” J of Food Science & Tech, 55(1):10-20. https://link.springer.com/article/10.1007%2Fs13197-017-2915-y.
- Vallaeys C. 2009. “Behind the Bean: The Heroes and Charlatans of the Natural and Organic Soy Foods Industry.” The Cornucopia Institute. https://www.cornucopia.org/wp-content/uploads/2017/09/behindthebean_color_final.pdf.
- Centers for Disease Control and Prevention. November, 2009. “Arsenic Fact Sheet.” Accessed 5/10/2019. https://www.cdc.gov/biomonitoring/pdf/Arsenic_FactSheet.pdf.
- Consumer Reports. 2014. “How much arsenic is in your rice?” Consumer Reports, November 18, 2014. https://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm.
- Lai P, et al. 2015. “Arsenic and rice: translating research to address health care providers’ needs.” J Pediatr. 167(4):797–803. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779445.
- Temkin A, Naidenko O. February 28, 2019. “Glyphosate Contamination Goes Far Beyond Oat Products.” Environmental Working Group. https://www.ewg.org/news-and-analysis/2019/02/glyphosate-contamination-food-goes-far-beyond-oat-products.
- Superfoodly. 2018. “Is Hemp Milk Good for You? Nutrition vs. Almond & Cow Milk.” March 5, 2018. https://www.superfoodly.com/hemp-milk/.
- Thorning T, et al. 2016. “Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence.” Food & Nutr Res. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5122229/pdf/FNR-60-32527.pdf.
- Press Association. 2016. “Official advice on low-fat diet and cholesterol is wrong, says health charity.” The Guardian, May 23, 2016. https://www.theguardian.com/society/2016/may/22/official-advice-to-eat-low-fat-diet-is-wrong-says-health-charity; Benbrook C. et al. December 9, 2013. “Organic production enhances milk nutritional quality by shifting fatty acid composition: a United States-wide, 18-month study.” PLoS One, 8(12):e82429. https://www.ncbi.nlm.nih.gov/pubmed/24349282.
- Trieu K, et al. 2021. “Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis.” PLOS Medicine 18(9): e1003763. https://doi.org/10.1371/journal.pmed.1003763.
- Tognon G, et al. 2017. “Nonfermented milk and other dairy products: associations with all-cause mortality.” Am J Clin Nutr, 105(6):1502–1511. https://doi.org/10.3945/ajcn.116.140798.
- Wallace TC, et al. 2021. “Dairy intake and bone health across the lifespan: a systematic review and expert narrative.” Crit Rev Food Sci Nutr, 61(21):3661-3707. doi: 10.1080/10408398.2020.1810624.
- Food & Drug Administration. November, 2015. “Guidance for Industry: Questions and Answers on FDA’s Fortification Policy.” Accessed 2/22/2019. https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/ucm470756.htm.
- Sousa A, et al. 2017. “Nutritional implications of an increasing consumption of non-dairy plant-based beverages instead of cow’s milk in Switzerland.” J Adv Dairy Res, 5(4):197. https://www.longdom.org/open-access/nutritional-implications-of-an-increasing-consumption-of-nondairy-plantbased-beverages-instead-of-cows-milk-in-switzerland-2329-888X-1000197.pdf.
- Food & Drug Administration. July 26, 2018. “Statement from FDA Commissioner Scott Gottlieb, M.D., on the process FDA is undertaking for reviewing and modernizing the agency’s standards of identity for dairy products.” Accessed 2/25/2019. https://www.fda.gov/news-events/press-announcements/statement-fda-commissioner-scott-gottlieb-md-process-fda-undertaking-reviewing-and-modernizing.
- 21 C.F.R. § 131.110(a).
- 21 C.F.R. 101.3(e).
- Kelley et al v. WWF Operating Company, dba Whitewave Services, 1:17-cv-00117-LJO-BAM (E.D. Ca. 2017).
- Case C-422/16, Verband Sozialer Wettbewerb eV v. Tofu Town.com GmbH (Seventh Chamber 2017, ECLI:EU:C:2017:458).
- St. Pierre M. 2017. “Changes in Canadians’ Preferences For Milk and Dairy Products.” Statistics Canada, April 12, 2017. http://www.statcan.gc.ca/pub/21-004-x/2017001/article/14786-eng.htm.
- Malik V, et al. 2010. “Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes.” Diabetes Care. 33(11):2477-2483. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2963518/.
- Lofvenborg J. 2016. “Sweetened beverage intake and risk of latent autoimmune diabetes in adults (LADA) and type 2 diabetes.” Dur J. Endocrinology, 175(6):605-614. https://www.ncbi.nlm.nih.gov/pubmed/27926472.
- CDC Newsroom. July 18, 2017. “New CDC report: More than 100 million Americans have diabetes or prediabetes.” Centers for Disease Control and Prevention. https://www.cdc.gov/media/releases/2017/p0718-diabetes-report.html.
- Corliss J. November 30, 2016. “Eating too much added sugar increases the risk of dying with heart disease.” Harvard Health Publishing. https://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021.
- Vos M, et al. May 9, 2017. “Added sugars and cardiovascular disease risk in children.” American Heart Association, 135(19):e1017–e1034. https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000439.
- Malik V. 2011. “Adolescent dairy product consumption and risk of type 2 diabetes in middle-aged women.” Am J of Clin Nutr, 9(3):854-861. https://www.researchgate.net/publication/51489424_Adolescent_dairy_product_consumption_and_risk_of_type_2_diabetes_in_middle-aged_women.
- 7 C.F.R. § 205.239.
- McBride W, Green C. November, 2009. “Characteristics, Costs, and Issues with Organic Dairy Farming, Economic Research.” United States Department of Agriculture, Economic Research Service, 82:1-50. https://www.ers.usda.gov/publications/pub-details/?pubid=46268.
- Benbrook C, et al. 2013. “Organic production enhances milk nutritional quality by shifting fatty acid composition: a United States-wide, 18-month study.” PLOS One, 8(12); doi: 10.1371/journal.pone.0082429.
- Burcham M, Kastel M. August, 2018. “The Industrialization of Organic Dairy: Giant Livestock Factories and Family Farms Sharing the Same Organic Label.” The Cornucopia Institute. https://www.cornucopia.org/scorecard/dairy/.
- Science Direct. 2019. “Food Additive.” Accessed 5/10/2019. https://www.sciencedirect.com/topics/food-science/food-additive.
- Preece K, Hooshyar N, Zuidam NJ. 2017. “Whole soybean protein extraction processes.” Innovative Food Science & Emerging Technologies, 43:163-172. https://research.birmingham.ac.uk/portal/files/42818010/Preece_et_al_Whole_soybean_Innovative_Food_Science_and_Emerging_Technologie.pdf.
- Parrish C. January, 2018. “Moo-ove over, cow’s milk: the rise of plant-based dairy alternatives.” Nutr Issues in Gastroenterology, series 171. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/January-18-Milk-Alternatives.pdf.
- The Cornucopia Institute. November, 2014. “Yogurt Report: Culture Wars.” https://www.cornucopia.org/Yogurt-docs/CultureWars-FullReport.pdf.
- The Cornucopia Institute. 2017. “Raising the Bar: Choosing Healthy Snack Bars vs. Gimmicky Junk Food.” https://www.cornucopia.org/snack-bars-deceptive-marketing-exposed/.
- Lustig R. 2012. “Public health: The toxic truth about sugar.” Nature, 487(5):27-29. http://www.nature.com/nature/journal/v482/n7383/full/482027a.
- Oregon Tilth. 2018. “OTCO Natural Flavor Product Questionnaire.” Accessed 2/25/2019. https://tilth.org/cert_docs/natural-flavor-questionnaire/.
- Saint Louis C. February 4, 2013. “Warning too late for some babies.” NY Times. Accessed 4/15/2019. https://well.blogs.nytimes.com/2013/02/04/warning-too-late-for-some-babies/.
- Fahoum L, et al. 2017. “Digestive fate of dietary carrageenan: Evidence of interference with digestive proteolysis and disruption of gut epithelial function.” Mol Nutr Food Res, 61(3). https://www.ncbi.nlm.nih.gov/pubmed/27718308.
- The Cornucopia Institute. 2013. “Top 10 Most Common GMO Foods.” Accessed 2/25/2019. https://www.cornucopia.org/2013/06/top-10-most-common-gmo-foods/.
Published in the Price-Pottenger Journal of Health & Healing
Fall 2022 | Volume 46, Number 3
Copyright © 2022 Price-Pottenger Nutrition Foundation, Inc.®
All Rights Reserved Worldwide