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Oat, soy, almond – look in anyone’s fridge or head to a cafe and you might find a slew of plant-based drinks.
We hear multiple claims about health and the environment, but are these drinks actually – as is so often claimed – better than cow’s milk, better for the climate or better for those of us with allergies?
Some of these claims are true, some are not. Our fact-checkers assess seven popular statements.
1. Plant-based drinks are healthier than cow’s milk
False.
Milk and dairy products naturally contain easily digestible protein, which is essential for building and maintaining muscle. The German Nutrition Society says they also provide calcium for bone health, as well as vitamins and iodine.
You only find meaningful amounts of such micronutrients in fortified plant-based alternatives. If you are cutting out dairy products, check the ingredients in plant-based drinks or find another way to add in the nutrients you are missing.
2. Organic plant-based drinks replace the nutrients in cow’s milk
False.
Organic goods are not necessarily healthy. Organically produced plant-based drinks lack important nutrients such as calcium, vitamins and iodine. Under the EU Organic Regulation 2018/848, vitamins and minerals may be added to organic foods only if required by law. There is no such regulation for plant-based milk alternatives, meaning no nutrients may be added to them.
Some producers circumvent the ban by offering combination drinks, such as an oat-and-seaweed drink that uses calcium-rich organic seaweed. However, legal controversy surrounds this practice.

3. Plant-based drinks are better for people with allergies
Mostly false.
People who are allergic to milk protein or who are lactose intolerant often turn to plant-based drinks. However, they are not always the solution, as they can come with risks for people with allergies depending on the raw materials, production methods and labelling involved.
Many milk alternatives contain allergens that must be declared and labelled accordingly, for example if they are based on soy, nuts or gluten/oats. The German Allergy and Asthma Association also highlights uncertainties when packaging refers to “traces of” potential allergens. This is because even if the drink does not deliberately include an allergen, unintended contamination can occur via production facilities or supply chains.
4. Children need cow’s milk for healthy growth
Partially correct.
Scientists say young children need an adequate supply of nutrients such as calcium, iodine, vitamin B2, vitamin B12 and protein. Unlike cow’s milk, however, plant-based drinks – regardless of the raw material they are made from – naturally contain none or only negligible amounts of these nutrients typically found in milk.
“Plant-based drinks are therefore not an equivalent substitute for cow’s milk,” says a specialist network set up by Germany’s Federal Ministry of Food and Agriculture. Specialists recommend qualified nutritional advice to ensure an adequate supply of all essential nutrients for any parents seeking to avoid dairy products.
It is difficult to quantify the actual risk factors because of limited data. The effects on later health and growth have not been sufficiently investigated, according to scientists at Germany’s Max Rubner Institute for nutrition and food.
However, comparative cross-sectional or cohort studies have shown that high consumption of plant-based milk alternatives in early life may increase the risk of health problems.
5. Plant-based drinks are good for the climate
Largely correct.
Milk is a staple food in many countries, but it makes up a significant part of the carbon footprint of our diet. A 2018 review study found that, comparatively per litre, cow’s milk performs significantly worse in environmental metrics than all plant-based options.
For example, around three times as many greenhouse gases, around 10 times the land area, significantly higher water consumption and greater over-fertilisation were recorded, says science writer Hannah Ritchie in findings for the non-profit organisation Our World in Data.
However, there are significant differences between the plant-based alternatives. Almond milk requires less land and causes fewer emissions than soy cultivation, but can consume more water and contribute more to over-fertilisation. So there is no clear winner across all environmental criteria.

6. Soy milk robs men of their masculinity
False.
“Soy boy” is a derogatory term often seen on social media, based on the myth that soy can “feminise” men, as consuming it causes testosterone to fall or oestrogen levels to rise.
The fact is that soy contains isoflavones, which are similar to oestrogen. Nevertheless, science does not support the rumour that soy is a “masculinity killer”. A meta-analysis of dozens of clinical studies published in the journal Reproductive Toxicology in 2020 found no measurable effects of soy foods or isoflavone supplements on testosterone or oestrogen levels in men.
7. Milk and cheese come only from animals
True, with exceptions.
Under European food law, terms such as “milk”, “cream” or “cheese” may only be used for products derived from the udders of mammals such as cows, buffalo, sheep or goats. That means terms such as oat milk, almond milk or soy cream are not permitted.
However, an exemption is made for the use of traditionally established terms such as coconut milk, cocoa butter or peanut butter.


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Health & Wellness

Experts look at cow’s milk and alternatives like soy, almond and oat, comparing the benefits, allergy safety, climate impact and more


Experts look at cow’s milk and alternatives like soy, almond and oat, comparing the benefits, allergy safety, climate impact and more.


Healthy eating

Veganism and vegetarianism

Food and Drinks

Food and agriculture

Milk vs plant-based alternatives: 7 claims put to the test

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}Experts look at cow’s milk and alternatives like soy, almond and oat, comparing the benefits, allergy safety, climate impact and more

1. Plant-based drinks are healthier than cow’s milk

2. Organic plant-based drinks replace the nutrients in cow’s milk

Experts look at cow’s milk and alternatives like soy, almond and oat, comparing the benefits, allergy safety, climate impact and more