An Ultimate Guide to Milk

Following Veganuary, we still have an overspill of ideas to share. When we’re thinking about making environmentally-conscious choices, the range of milk options out there can be overwhelming, regardless of our dietary requirements and choices. This blog post gives a run-down of the most popular types of milks, their pros and cons, and some of volunteer Lucy’s favourite plant-milk recommendations.

Each type of milk has different pros and cons, so it really depends on individual taste and what you value. Some are cheaper, some are more protein-rich, some have a smaller CO2 impact, some more likely to be in recycling-friendly packaging… there is no right or wrong answer and we encourage you to play around with different types to find your preferred milk.

Dairy

Dairy milk and other animal-origin products are increasingly scrutinised by environmentally-conscious consumers, and with good reason. Cow, goat and sheep milks consistently rank worse than plant milks when it comes to the amount of land and water required to produce the milk, as well as being the biggest emitter of CO2 and greenhouse gases. Other issues, such as animal rights, ethical consumption and health complications add to these questions on the consumption of dairy. As non-dairy milks grow in popularity, availability and choices, what better time to branch out and try some healthier, more sustainable alternatives to traditional cow’s milk.

Soya

Soya is probably the go-to plant milk for its mass availability and price, plus as a legume-based milk, it is particularly water-efficient to grow. Soya milk is available from nearly all supermarkets in sweetened, unsweetened, fortified and even flavoured varieties.

Pros: cheap and widely available, versatile, most consistently-similar texture to dairy milk, foams well for a hot coffee, good for digestion (does not require enzymes for digestion, unlike dairy milk), high in protein and nutrients

Cons: soybeans require more land to grow the equivalent comparison to oats, rice or almonds (- but still less than dairy!). Soya milk can also coagulate and create an odd texture when added to boiling water (e.g. in a hot cup of tea) – this can be avoided by allowing the water to cool a little first and stirring well!

Works well in: cereal, cooking, baking, hot drinks, everyday recipes and uses

Oat

Oak milk has certainly become one of the top milk choices in recent years, especially for coffee connoisseurs! It is often fortified with calcium and other essential vitamins, but is one of the higher-calorie non-dairy milk options.

Pros: usually cheap, widely available, very easy to make yourself at home! High in fibre, creamy texture and foams well for a hot drink. Energy and water efficient and low in greenhouse gas emissions.

Cons: relatively high in sugar and carbohydrates. The large-scale monoculture production of oats has also been linked to soil fertility degradation in some areas, as well as problems linked to pesticides used in its production.

Works well in: hot drinks (especially hot chocolate and coffee), cereal, everyday recipes and uses.

Almond

Almond is well-known for its distinctive taste, which can go great in baking or in a milkshake. Almond milk is also simple to make at home using a blender and is low in calories and saturated fats.

Pros: increasingly available, low in required land usage, as well as low in emissions of greenhouse gases. High in iron, calcium, potassium and vitamin E

Cons: Almond trees require lots of water to grow, plus air miles are often an issue with almond milk production, transport and consumption. In some areas, almond tree farming has also been linked to significant bee mortality through their exposure to intensive farming and harmful pesticides

Works well in: milkshakes, baking, desserts, ice cream

Rice

Rice milk is perhaps the best option for those with food allergies or sensitivities, as it does not contain soya, dairy, gluten or nuts (unlike the majority of milks!). It has a slightly sweet taste and is quite high in carbohydrates compared to other milks.

Pros: very land-efficient, allowing a lot of milk to be produced from a small land growth area, no overpowering flavour so a good addition in cooking

Cons: not water-efficient to grow and produce, linked to higher greenhouse gas emissions than other non-dairy milks, relatively low in protein, can be quite ‘watery’ in texture so doesn’t suit hot drinks

Works well in: smoothies, everyday recipes and usages

Coconut

Coconut milk is known for its creamy, thick texture and subtle flavour. It is much less calorie-dense than dairy milk, but only slightly lower in saturated fat content than traditional dairy.

Pros: coconut trees absorb CO2 and coconut milk is very water-efficient to produce.

Cons: air miles in transportation are often high. Global demand means industrial production of coconut milk can damage ecosystems

Works well in: cooking (especially curries or soups), smoothies, hot drinks for a bit of flavour.

Cashew

Another milk with a notably creamy, smooth texture and gently sweet taste, cashew milk is low in natural sugars and carbohydrates.

Pros: often fortified so nutrient-dense and very high in calcium

Cons: can be difficult to find in shops or expensive, relatively lower in protein content

Works well in: cereal, milkshakes, cooking (especially creamier sauces)

And the rest…

Varieties of non-dairy milks are constantly expanding! Other types of available milk include: hazelnut, pea, hemp, sesame, tigernut, macadamia, flax, walnut… and more! Each of these of course have their own advantages and disadvantages and it’s really up to personal preference and tastes as to what’s best for you. This is far from an exhaustive list! And remember… any change you make is a great change! All of these milks are much better choices than dairy milk when it comes to the environment, the animals and your health!

Search This Blog