Going nuts

There are several reasons plant-based milk is gaining popularity worldwide. Food trends, of course. Health, definitely. Environmental concerns also count.

Despite differences in purpose, what is for sure is the plant-based milk market is expanding -- not just in Thailand but globally. According to Business Research Insights, the global plant-based milk market was valued at US$13.89 billion (498.2 billion baht) in 2021 and is expected to grow and reach $35.3 billion by 2032.

In Australia, for example, the country's milk substitute segment is forecast to increase by almost 70% between 2024 and 2029, according to data from Statista. In North America, the plant-based milk market is also predicted to grow -- by around 12% -- from 2023 to 2030 and reach a market value of $10.8 billion by 2030, according to figures from Data Bridge Market Research.

Based on statistical data from the Food Intelligence Centre in Thailand, the country's plant-based milk market was valued at 17.9 billion baht in 2022, a 6.6% increase compared to the previous year. The market is expected to grow by 18.5% annually thanks to brands who have implemented marketing strategies and launched a wide variety of non-dairy options for consumers, not to mention raising awareness of other plant-based substitutes besides soy milk.

Assoc Prof Chaniphun Butryee, head of the Master of Science Programme in Toxicology and Nutrition for Food Safety, the Institute of Nutrition under Mahidol University, said that in the global context, people switch to plant-based milk mainly due to environmental concerns.

"Switching to plant-based milk as well as other plant-based proteins can significantly reduce climate impact, especially the release of carbon dioxide into the atmosphere," said Chaniphun.

According to figures from Science Focus magazine, one glass (200ml) of cow milk means 0.63kg of greenhouse gas emissions and 125.6 litres of water. These are huge compared to non-dairy substitutes. The production of one glass of soy milk, for example, only releases 0.2kg of greenhouse gas and involves the use of only 5.6 litres of water while one glass of oat milk only releases 0.18kg of greenhouse gas and uses 9.6 litres of water. One glass of almond milk is translated as only 0.14kg of greenhouse gas emissions and 74.3 litres of water while the same volume of rice milk involves 0.24kg of greenhouse gas emissions and 54 litres of water.

In Thailand, the reasons people are turning towards non-dairy milk are not environment-oriented as other parts of the world. Thai people rather have health-related motivation to go plant-based.

"Plant-based milk, especially soy milk, has been available and consumed by vegetarians in Thailand for as long as we can remember," Chaniphun added. "Later, we started to have other options like almond milk, oat milk and others but the tastes at first were not as acceptable. Thanks to food science innovation, now business operators can create milk substitutes that taste as good as cow milk. Many people subsequently have no second thoughts when it comes to switching."

Among the health issues Thai people face is lactose intolerance, the specialist explained. Lactose intolerance is when the body can't break down or digest lactose, a sugar found in milk and milk products. It happens when the small intestine does not produce enough digestive enzyme called lactase. Lactase breaks down the lactose in food so the body can absorb it. So when the body cannot digest lactose after eating or drinking dairy products, symptoms develop such as bloating, diarrhoea and gas. According to the Mayo Clinic, lactose intolerance is most common in people of African, Asian, Hispanic and Native American descent.

In order to make the best out of the non-dairy protein drink products, Chaniphun clarifies all the nutritional aspects of the milk substitutes.

Essential amino acids and the lack thereof

Amino acids are molecules used by all living things to make proteins. The body needs 20 different amino acids to function correctly. Nine of these amino acids are called essential amino acids which are consumed through food.

The functions of amino acids include breaking down food, growing and repairing body tissues, making hormones and brain chemicals, providing an energy source, maintaining healthy skin, hair and nails, building muscles, boost immune system and sustaining a normal digestive system.

According to Chaniphun, proteins from animals are usually known to contain all nine essential amino acids. However, if people switch to non-animal milk, it is paramount to be aware that single-plant milk (such as milk made purely from rice or solely from one type of bean) usually falls short of essential amino acids.

"I would recommend a mix of rice, beans and sesame if people are to opt for non-dairy milk or protein drinks as the three would give nutritional values equivalent to those from animal counterparts," Chaniphun suggested.

A good source of fibre

"Plant-based milk contains more fibre than cow milk," she noted.

According to a Journal Of Functional Foods report, cashew, oat and soy milk, in particular, have a higher level of dietary fibre than the other plant-based milk alternatives. Cashew milk contains 1.15% of fibre, oat milk 0.8% and soy milk 0.7% of fibre compared to others such as almond milk (0.58-1.25%), sesame milk (0-0.2%), coconut milk (0%) and rice milk (0%).

"Insoluble fibre helps with the digestive system and bowel movement. It's like a sweeper carrying a broomstick to clean up the intestines. It stimulates daily bowel movement," Chaniphun explained.

Not a complete substitute to normal food

Despite nutritional benefits, Chaniphun wishes to debunk a misbelief that a bottle of plant-based milk or protein drink is a complete substitute to normal food. The consumption of such a product alone without other items could potentially lead to nutritional deficiency, especially calcium.

"It is true that calcium along with other nutrients are usually added into these products by manufacturers to make them a healthier option. However, because plant-based milk is rich in fibre, it can potentially obstruct the absorption of calcium. This means the body still requires calcium from other sources because those from non-dairy milk cannot be 100% absorbed. This is a significant point of concern particularly when it comes to children who require calcium for bone health. Also, plant-based milk should not be consumed with a meal as it could reduce the ability of the body to absorb added minerals."

Despite milk substitute options gaining popularity among consumers worldwide, the nutritional expert still recommends people have a diverse diet.

"People need to eat normal food too. It is still important to eat freshly cooked food. For health reasons, people should not opt for frozen or processed foods all the time," Chaniphun concluded.

Which products are high in protein?

Plant-based milk and protein drinks usually highlight the amount of proteins they contain with colourful large-sized digits printed on the labels — the first thing that hits the eyes of health-conscious consumers.

The higher, the better?

Products available in Thailand are usually certified by the Food and Drug Administration. Therefore, reading product labels gives consumers all the information they need, including amount of proteins and other minerals they are getting from the serving.

Based on Thai Recommended Daily Intakes, food with 10% of the body's daily requirement means it is a "source of proteins". Meanwhile, 20% of the body's daily demand is "high in proteins".