Dairy farms are massive emitters of greenhouse gases. For every kilogram of milk consumed, 1.08 kg of greenhouse gases are released into the atmosphere. Luckily, we live in a world with an abundance of plant-based milk options. Out of the myriad of plant milks available in the natural food aisle, which is the best choice for your health and the environment?
Almond Milk: This wildly popular plant milk but has been getting some bad buzz lately, as environmentalists argue that the use of bees to pollinate massive industrial almond trees is wiping out the bee population in California. As well, every glass of almond milk produced requires 74 litres of water. Unlike the actual almond, its milk is quite low in protein and fat, as the nutrient-dense part of the almond gets strained out in its production. Also, I’ve noticed that almond milk does not mix well with my coffee, or any hot beverage for that matter, which is ultimately why I will not recommend almond milk to you.
Soy Milk: The original non-dairy milk. This soybean-based beverage is a winner in the protein department with seven grams of protein per cup. Many studies indicate the health benefits of soy, such as a reduced risk of breast cancer. However, negative health effects have been found with consuming too much soy as well, such as potential thyroid problems in women. Soy is a common allergen. Also, is it just me, or does soy milk have a bit of a funky taste? I respect soy milk for its pioneer spirit, but I’m going to take a pass on this one.
Coconut Milk: This is my favourite plant milk in terms of flavour, creaminess, and the way it smoothly glides into my coffee. It could be one of the best milks in terms of sustainability, as coconut trees are a potential sink of carbon. However, transportation of this product from the tropical countries they are grown in to our supermarket shelves in North America emits a significant amount of greenhouse gases. As well, coconut farmers in Indonesia, India, and the Philippines are often paid less than a dollar a day with most of their crops’ profits going to middlemen. It is also the fattiest of the plant milks, with five grams of fat per cup; there has been much debate as to whether the fat found in coconut products is harmful or beneficial to our health.
Rice Milk: Rice is a very thirsty crop, which puts this plant milk as the second highest in water usage of the plant-based milks listed here, with the production of one cup of rice milk requiring 54 litres of water. It’s also low in nutritional value, with 120 calories, 22 grams of carbohydrates, and 10 grams of sugar per cup — overwhelmingly more sugar and carbs than any other plant milk. To top it all off, I don’t even think it tastes that great, so I’m just going to take a pass on this one too.
Oat Milk: Like almonds, when oats are strained to make milk, they often lose a lot of their nutritional value, which is why companies fortify their oat milk with various vitamins and minerals. Oat milk is especially high in added B vitamins, and has been found to reduce cholesterol. Another bonus is that oats require significantly less water to grow than many other plant milks. I believe oat milk to be extremely underrated, so give it a shot next time you’re perusing the natural food aisle.
Cashew Milk: Another one of my favourites in terms of creaminess and flavour. Cashews are truly a godsend for vegans; they are capable of so much — cheese, ice cream, butter, you name it. However, cashews are extremely harmful to process, as they have two hard layers of shell, in between which are cardol and anacardic acid. Workers in India, who process 65 per cent of the world’s cashews, are underpaid and suffer burns on their hands from these acids.
In the end, no matter what plant-based milk you choose, it will end up being significantly better for the environment than drinking traditional dairy-milk from cows. Choose wisely my friends.
Andrea Sadowski is working towards her BA in Global Development Studies, with a minor in anthropology and Mennonite studies. When she's not sitting in front of her computer, Andrea enjoys climbing mountains, sleeping outside, cooking delicious plant-based food, talking to animals, and dismantling the patriarchy.
