Approximately one in four people in the UK now consume plant-based milks. This is typically for health and/or environmental reasons.
Dairy production contributes to climate change due to the high levels of greenhouse gas emissions it produces. While plant-milks also have an impact on the environment, they are still a better option. A 2018 study by researchers at the University of Oxford found that producing a glass of dairy milk results in almost three times more greenhouse gas emissions, and consumes nine times more land than any of the plant-milks.
I am often asked which plant-based milk is the healthiest. There are pros and cons associated with all plant milks and it’s a very individual choice. Below I have outlined the pros and cons of some of the most popular plant-based milks.
Soya
- Flavour: As it is quite thick and creamy, soya is a good substitute for cows’ milk in cooking. However, it tends to curdle when added to hot drinks.
- Nutrition: Higher in protein than other plant-based milks (similar to cow’s milk with 3.4g per 100ml). It also contains all nine essential amino acids. Soya contains compounds known as isoflavones which may lower cholesterol and balance hormones. However, soya is a common allergen so it is not suitable for everyone.
- Environment: There is concern that the growing of soybeans contributes to deforestation. However, the majority of soybeans are cultivated to feed cattle rather than for human consumption.
Almond
- Flavour: A thin consistency and a neutral flavour. However, it tends to curdle when added to hot drinks.
- Nutrition: Lower in calories than other plant-based milks. As it is mainly water, it is low in nutrients with the exception of Vitamin E, an antioxidant which can neutralise free radicals.
- Environment: Growing almonds requires a lot of water but almond milk still has a lower impact than dairy in terms of water use.
Hazelnut
- Flavour: A sweet rich flavour. Works well in baking. However, it tends to curdle when added to hot drinks.
- Nutrition: A good source of folate which may can help to reduce the risk of central neural tube defects, like spina bifida, in unborn babies. Hazelnut milk is higher in fat and calories than other varieties of plant-based milks.
- Environment: Require very little water so they have a low environmental impact.
- Flavour: Rich and creamy with a coconut flavour. Coconut milk works well in sweet dishes.
- Nutrition: Lower in protein and higher in fat than other plant-based milks. However, the fatty acids contained in coconut milk are medium chain triglycerides, which some evidence suggests may have health benefits such as increasing insulin sensitivity. Suitable for those with a nut allergy.
- Environment: Coconut milk has a relatively low environmental impact. Coconut trees require very little water and also absorb CO2.
- Flavour: Oat milk has a creamy texture and tends to emulsify into hot drinks better than most other plant-based milks so it’s a great option for coffee.
- Nutrition: Oat milk is high in beta-glucans, a fibre that may lower cholesterol. However, it is higher in calories and lower in protein than other plant-based milks.
- Environment: Oats require relatively little water to grow.
- Flavour: A thin and watery milk with a distinct flavour.
- Nutrition: Higher in carbohydrates than other plant-based milks. There’s a risk of arsenic contamination in rice paddy fields so rice-milk should not be consumed in high quantities or given to children under 5. Less common allergen so a good option for those with allergies or intolerances to dairy, gluten, soya or nuts.
- Environment: Unfortunately, rice milk has one of the highest impact on the environment. Rice takes a lot of water to grow. Also rice emits the most greenhouse gases from the methane that bacteria create in flooded rice paddies.
- Flavour: Mild, nutty flavour.
- Nutrition: Relatively low in calories, protein and also carbohydrates compared to other plant-based milk. However, it is a good source of omega 3 fatty acids which have several health benefits including heart and brain health.
- Environment: Hemp milk is one of the most environmentally friendly plant-based milks as hemp seeds require very little water or pesticides.
Whichever, plant-based milk you opt for chose one that is unsweetened with minimum additives. The shorter the ingredient list the better. Some plant-based milks contain carrageenan, derived from red seaweed. This can cause digestive issues in some people so is best avoided. Also, if opting for soya milk chose organic as this is not genetically modified and does not contain pesticides (common in soya production).
