Lucy Whitnall
We round up the best plant-based milks that make a difference for animals, the planet and your health.
If you're looking to cut out animal products from your diet or are simply avoiding dairy, alternative milks are a healthy option that are also better for animals and the environment.
A dairy-free future
With a growing population and demand for milk products, the production of dairy has intensified and led to increased animal suffering. Welfare issues such as lameness, mastitis (a painful bacterial infection of the udder) and the trauma of separation for mother and calf all contribute to the suffering of intensively farmed dairy cows.
Dairy production also poses huge environmental risks, including greenhouse gas emissions, which contribute to climate change. Dairy milk requires 20 times more water, 10 times more land and emits three times more greenhouse emissions than plant-based alternatives.
With increasing knowledge drawing attention to the health concerns associated with drinking cow's milk in addition to a rise in allergies, more and more consumers are reaching for non-dairy options.
There are so many different types of plant milk available, and it can be a little daunting knowing which to buy, so we've created a helpful guide to help you narrow it down.
Almond milk - best for flavour
Almond milk is a firm favourite with its subtle nutty flavour which tends to work nicely in baked goods in place of regular milk. Beyond its taste, almond milk also packs some impressive health benefits.
While its high nutrient profile of vitamins A, E, D works to protect against free radicals, its rich source of magnesium helps to control blood sugar levels and keep bones strong.
Although not suitable for those with a nut allergy, almond milk also provides a good source of monounsaturated fats which can also aid in weight management and decreasing cholesterol levels according to research.
Oat milk - best for the environment
Arguably the most creamy when frothed, oat milk makes a popular non-dairy beverage. Oat milk strikes a suitable balance when it comes to environmental impact with low carbon emissions - at 0.18kg CO2e per glass in comparison to 0.6kg CO2e per glass for cow’s milk. Although oats require slightly more land use than almonds, it also requires less water usage.
If that isn’t enough, oat milk is high in fibre, protein and rich in minerals such as iron, calcium and magnesium. Oats boast a range of health benefits, from lowering cholesterol to promoting bone and dental health. Although oats are naturally gluten-free, some may be processed on shared equipment, so if you’re avoiding gluten, opt for a gluten-free brand for peace of mind.
Coconut milk - best for immunity
Similarly to oat milk, coconut milk has a small environmental footprint, owing to the minimal amount of water needed to grow coconuts. Alongside this, coconut trees also have the remarkable ability to filter out CO2, helping to fight greenhouse gases.
When it comes to health, coconut milk provides a great source of potassium, an important electrolyte that supports hydration as well as your body's nerve and muscle functions. Coconut milk is also said to provide anti-inflammatory properties due to the nature of Lauric acid, a fatty acid found in the coconut fruit, which has been shown to have antimicrobial and anti-cancer properties.
Rice milk - best for those with allergies
Naturally hypoallergenic, rice milk is a good choice for those with allergies to other milk alternatives. Although it may not contain the same array of nutrients as other plant-based options, brown rice is naturally high in B vitamins which are essential to your metabolism, circulation and nerve function. As some of these vitamins may be lost during processing, look for varieties fortified with B12, calcium or vitamin D. Thanks to its naturally occurring sugars, rice milk is also naturally sweet, so rice may be a great option to satisfy that sweet tooth!
Hemp milk - best for vegan protein
The lesser known hemp milk is a great option for vegans and vegetarians alike. Unlike other non-dairy options hemp milk contains all essential amino acids (Omegas 3 and 6), making it a complete protein. This makes hemp milk an excellent choice to support your brain and skin health. Hemp milk is also allergen-free, ecologically friendly and sustainable - hemp naturally regenerates the soil in which it grows and captures CO2.
Some tips
When deciding which alternative is best for you make sure to take into account your own diet and nutrient requirements. This is especially important for children, older adults and those following a restricted diet.
By switching to a plant milk alternative you are already taking a huge step towards doing better for your health, the planet and the animals. To have the best impact here are some purchasing tips to bear in mind:
1. Say goodbye to pesticides Look for organic versions of plant-based milks (brands like Plenish, Alpro and Rude Health); better for our health and the environment, they forgo pesticides and herbicides which place pressure on soils.
2. Avoid additives Try to avoid additives in non-dairy milks, like flavourings, gums and sweeteners where possible. Filler ingredients have their own environmental footprint and sticking to varieties with ingredients you recognise is best.
3. Make your own If you can’t find your new favourite milk alternative in the store or if you’re a curious cook, you might fancy making your very own home-made plant milk. A DIY version of your favourite could save you money — and may not be as difficult as you think. Most recipes simply require your nut/grain/seed of choice, a blender and a nut milk bag (or cheesecloth) to strain your milk. You can even save the leftover plant pulp for baking vegan treats and with no waste!
What can I do to have an impact?
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