Nut milks like almond, cashew, oat, and more recently, pea milk, have become popular alternatives to dairy milk due to health benefits and environmental considerations. Plant-based milk sales rose 54% in a recent five-year in the U.S., with almond milk leading the market (Plant Based Foods Association, 2022). This article explores the fascinating history of nut milks, showing how they evolved from an ancient staple to a modern favorite.
Nut milks have deep roots across the Middle East, Europe, and Asia, where people valued them as foundational, versatile ingredients.
The earliest records of almond milk come from medieval Islamic societies, where it was valued as a dairy substitute during fasting periods when animal products were restricted. Food historian Clifford Wright notes that almond milk was a common ingredient in Islamic cuisine for sweet and savory dishes (Wright, A Mediterranean Feast, 1999). Almond milk spread throughout the Mediterranean, becoming a widely used staple.
As trade expanded, almond milk grew popular in medieval Europe, especially during Christian fasting periods when dairy was prohibited. Historians Ken Albala and Trudy Eden explain that almond milk became a dairy alternative in European cooking, where it was used in sauces, soups, and desserts (Albala, Food in Early Modern Europe, 2003). A classic medieval dish, blancmange, was made with almond milk, rice, and sugar, highlighting almond milk’s place in European cuisine (Adamson, Food in Medieval Times, 2004).
Though not a nut milk, soy milk has a similar history in China, dating back to the Han Dynasty (206 BCE – 220 CE). By the Song Dynasty (960–1279 CE), soy milk was a staple in traditional Chinese cooking and a popular dairy alternative (Shurtleff & Aoyagi, The Book of Tofu, 1998).
In South Asia, nut-based pastes and milks were widely used in Mughlai cuisine, originating from the royal kitchens of the Mughal Empire (1526–1857). Cashew and almond pastes, often thinned with water, created creamy bases for curries and sweets, similar to today’s nut milks. Almond drinks like badam doodh (almond milk with cardamom and saffron) have long been part of Indian culture, prized for their taste and health benefits (Achaya, Indian Food: A Historical Companion, 1994).
Nut milks flourished in the medieval period but declined as dairy milk became more accessible during the Industrial Revolution.
In the 18th and 19th centuries, dairy consumption increased rapidly in Europe and North America. Innovations like refrigeration and pasteurization made cow’s milk widely available, diminishing the need for plant-based milks. As dairy became a dietary staple, nut milks persisted mainly in regions where dairy was less accessible or culturally restricted.
The 20th century saw renewed interest in nut milks, particularly among vegetarians and vegans. The health food movements of the 1960s and 1970s promoted natural, unprocessed foods, which brought almond, cashew, and soy milks back into popularity. This trend continued and so that in 2023 44% of households in the U.S. purchased plant-based milk (Good Foods Institute, 2023).
Today, nut milks are widely consumed for their health benefits and lower environmental impact compared to dairy.
Nut milks offer various health benefits. Almond milk, for example, is high in vitamin E, an antioxidant that supports skin health. Cashew milk is rich in healthy fats and minerals like magnesium. Many commercial nut milks are fortified with calcium and vitamin D to offer nutrition comparable to dairy (Food and Nutrition Board, Dietary Reference Intakes for Calcium and Vitamin D, 2011).
The environmental sustainability of nut milks is a key factor in their popularity, as their production generally requires fewer resources than dairy. Cashew milk has a relatively low water footprint, especially compared to almond milk. According to the Water Footprint Network, cashews require about half the water per pound compared to almonds, making cashew milk more water-efficient (Mekonnen & Hoekstra, Water Footprint Network, 2011). Pecans, often grown in regions with natural rainfall, require minimal irrigation. Research from the University of Georgia shows that pecans grown in rain-rich areas have a significantly lower water footprint (Wells, University of Georgia Cooperative Extension, 2019). Both cashew and pecan trees also contribute to soil health and carbon sequestration, reducing greenhouse gases by absorbing carbon and storing it in the trees and soil (University of California Agriculture and Natural Resources, 2020).
Though nut milks are celebrated for their health and environmental benefits, not all nut milks are equally pure. Many commercial nut milks contain additives like emulsifiers, stabilizers, and thickeners to improve texture, shelf life, and mouthfeel.
Ingredients like lecithins (usually from soy or sunflower), gums (such as guar or xanthan), and carrageenan keep fat and water from separating. Though safe in regulated amounts, some emulsifiers may cause digestive discomfort or affect gut microbiota (Chassaing et al., Nature, 2015).
Carrageenan and similar thickeners create a creamier texture but can be controversial. Carrageenan, for example, is linked to potential inflammatory effects, though research is ongoing (Tobacman, Environmental Health Perspectives, 2001). Most of these additives are not in the spirit of minimally processed, natural, whole-food-based options. Some nut milks contain only 2-3% nuts, with the rest as water, sweeteners, and emulsifiers.
Ancient Sun uses whole organic ingredients and minimizes additives. Our date shakes start with a fresh nut milk base that we make ourselves. The process is simple:
Sunflower lecithin is the only emulsifier, chosen for its natural properties, compatibility with whole-food values, and proven health benefits. Research shows sunflower lecithin, often used as a supplement, may support cognitive health and cardiovascular function and is generally recognized as safe (GRAS) by the FDA (McDaniel et al., Nutrients, 2020). Sunflower lecithin is also less likely to cause digestive issues than other emulsifiers, making it ideal for health-conscious consumers (Yokoyama et al., Journal of Nutritional Science and Vitaminology, 2007). By avoiding artificial thickeners and multiple emulsifiers, Ancient Sun provides a cleaner, simpler product that aligns with our commitment to health-conscious, minimally processed foods. This approach mirrors ancient dietary practices, where nut milks were made with just nuts and water, preserving the nutritional value.
The history of nut milks spans centuries and continents, reflecting evolving dietary practices and values. From their use in medieval Islamic and European cuisines to today’s plant-based movement, nut milks have endured as versatile, nutritious beverages. As consumers become more conscious of health, environmental impact, and food sources, demand for nut milks continues to grow. Ancient Sun proudly upholds the tradition of nut milks, crafting each product with whole ingredients and minimal processing.
