The Fresh-Squeezed Truth About Milk Substitutes

There are lots of good reasons to opt out of drinking traditional cow's milk, ranging from dietary restrictions to environmental concerns. To meet this need, companies are making a variety of milk substitutes to fill the dairy-free void. Milk is used in everything from coffee creamer to cereal, or as a nutritious beverage – my grandparents even like to drink it with pizza. But if dairy milk is no longer your first choice, which of the dozen others is the best milk alternative?

Dietary Restrictions & Milk Substitutes

One of the first uses of non-dairy milk substitutes was for people who could not properly digest dairy milk. An estimated 75 percent of the world's population is lactose intolerant¹ to some degree, meaning their bodies cannot break down the lactose sugar in milk properly, leading to a range of unpleasant symptoms. Additionally, a small percentage of people are truly allergic to milk. Their bodies react to something in the milk as if it is a hostile pathogen, which can cause anaphylaxis, rashes, and vomiting.

The Vegan Option

Vegans and vegetarians have chosen not to consume animal products, often for moral reasons related to the treatment of food animals. Non-dairy milk substitutes satisfy these dietary choices as well, as they do not contain any animal products and don't harm animals throughout production. Milk substitutes are often fortified with vital nutrients, replacing those lost when dairy milk is removed from a diet that included it.

Environmental Reasons to Use Milk Substitutes

The second major reason people switch away from dairy milk to plant-based milk substitutes² is the impact of dairy farming on the environment.

Farming dairy milk requires large amounts of land, large quantities of water, and emits a significant amount of carbon into the environment, speeding the detrimental effects of global warming. Milk substitutes have a much better environmental profile than dairy milk – regardless of which version you choose, plant-based milk uses less land, less water, and produces less carbon pollution than dairy milk.

The exact degree to which each milk type helps the environment changes, though all fall below the impact of raising cattle. Almond milk requires the most water to grow, but also emits the least carbon. Soy and oat milk require relatively little water to grow, but emit slightly more carbon pollution than almonds.

For many plant-based milk substitutes, the commercial aspect of their production – the transport, packaging, and storage – have a greater effect on the environment than growing plants themselves.

Whichever milk alternative you choose, it will consume less water, use less land, and emit less carbon than dairy milk per liter.

Choosing the Best Milk Substitute

If you're looking for an alternative to dairy milk, where do you start? Soy milk is perhaps the most well-known, but there are many more styles of plant milk entering the market, each offering a unique flavor, nutrient profile, and history. We'll discuss several of the more popular variations below.

What is soy milk?

Soy milk is one of the most used milk substitutes and one of the most nutritionally similar alternatives. In a study comparing it with almond, rice, and coconut milk, scientists determined that soy milk is the healthiest alternative³ to dairy milk. It has 7 to 12 grams of protein for an 8-ounce glass, with 95 calories.

Because it has been around the longest, soy milk has the widest variety of flavors, as well as even lower calorie options. Many soy milk varieties are fortified with nutrients you receive from dairy milk, such as calcium, and other beneficial nutrients, but not all are. Check the nutrient profile of the individual brand before deciding which provides the most benefit.

Soy milk has a variety of flavors and styles, as well as the most dairy-like nutritional profile. It's the best choice if you're trying to replace dairy milk directly.

What is almond milk?

Almond milk is made from ground almonds and water and is a great milk alternative⁴ for anyone trying to cut calories. 8 ounces of almond milk only has 30 to 35 calories, but at the same time it lacks the protein, fat, and many of the important nutrients that you'd get from dairy milk. Like with most substitute milks, some companies fortify their product with important vitamins and minerals. The preparation method for almond milk removes a lot of the natural benefit of almonds, but if the nutrients are added later, almond milk still can be beneficial.

Almond milk has low protein, fat, and calories, but provides fewer nutrients. It's the best choice if you're trying to cut calories.

What is oat milk?

Oat milk is a sweet, mild milk substitute made from – you guessed it – oats and water. Manufacturers must add oils, salt, and gums to the product to give it an appropriate milky consistency, but the final product is a good dairy substitute for cooking purposes. Oat milk has a similar number of calories as dairy milk, but more in carbohydrates than in protein or fats.

Oat milk has lots of protein and fiber but is equally high in carbohydrates. It's not the best choice for cutting calories but is a good dairy milk replacement.

What is rice milk?

Like most plant-based milks, rice milk has thickeners added to give it an appropriate milky texture. Rice milk is favored for its hypoallergenic properties, so even people who are sensitive to other plant milks can often drink rice milk. Rice milk also has a neutral flavor, making it easy to use as a milk replacement without adding a flavor that you don't want.

Rice milk is a great solution for people who are sensitive to other plant milks, but the nutrient profile isn't as strong as some of the other options.

What about the other options?

There are several other non-dairy milk substitutes available, including cashew milk, macadamia milk, and hemp milk. While you explore all the options, here are a few things to look for before altering your recipes:

• Protein vs. Carbs vs. Fats: Where is the energy in the milk coming from, and which macronutrient do you need most?


• Added Nutrients: Is the milk substitute fortified with the vitamins and minerals you would have gotten in dairy milk?


• Additives: Are there any additives you're trying to avoid? In order to make plants look and feel like milk, they have to be changed somewhat.


• Calorie Count: If you're trying to cut calories, this could be the first thing to look at. Some milk substitutes are very low calorie, while others have the same as dairy milk.


• Environmental Impact: While almost all milk alternatives are better for the environment than dairy milk, some are better than others. This step requires a bit more research into the production process of each milk alternative, but in general, plant-based options are more environmentally friendly than dairy milk.

Resources

1. The 9 Best Nondairy Substitutes for Milk. Healthline. Accessed July 2021.
2. Which milk alternative should we be drinking? BBC. Accessed July 2021.
3. This Type of Non-Dairy Milk is the Healthiest, Study Says. TIME. Accessed July 2021.
4. What is the best alternative to milk? Roswell Park. Accessed July 2021.