In the past, those who consumed plant-based milks did so because they were either lactose intolerant or because of their stand on animal welfare. Nowadays, people are consuming plant-based milks because they are healthier, and they also are more environmentally friendly in terms of land and water usage. In the past, the only plant-based milk that could be found readily in grocery stores was soy milk. Now we have a huge variety of different types of plant-based milks to choose from.

Last month we started to review the various dairy-milk alternatives by looking at soy milk. This month we will review all other alternative milks, to provide you with the information that can guide your decision-making on which milk you prefer to consume.

As we learned about soy milk, it is considered the closest to dairy milk in terms of its protein content (now there is a new pea protein milk that is similar in protein content). The other milk alternatives contain less protein; however, they are still healthy drink choices. Many consumers use milk alternatives as a substitute for dairy milk, but this is not the only reason to consume these milks. These milks can be used as a healthy drink with meals, or in cooking, without thinking that it must be consumed as an alternate to dairy milk. This then can provide the consumer with healthy drink choices that suit their budget, their taste preferences, availability of the different products, and their nutritional content. Another variable we will address is the environmental impact of each of the milks. The one thing that is clear is that all the milk alternatives are better for the environment than diary milk. As we learned last month, the amount of land and resources needed to produce dairy milk is much higher than the amount of resources needed to produce soy milk. This is similar with most of the milk alternatives.

When people debate the plant-based milks vs. dairy milk, they cite the nutritional differences between the two. Proponents for dairy milk will argue that people miss out on certain important nutrients when they switch from diary to non-dairy milks. However, this implies that the rest of one’s diet will not contain those missing or lower content of nutrients in other foods, therefore this argument is not valid. Protein, calcium, potassium, phosphorus, and B vitamins are not only contained in dairy milks. They are also contained in many other food products, including many plant-based foods; to imply that only dairy milks can provide these nutrients is often promoted by the dairy industry to encourage people to drink dairy milk. They will, of course, invariably avoid talking about the negative effects of dairy milk which we have discussed in previous articles.

Many claim that young children need cow’s milk to provide them with enough nutrients, including fat and calcium that their growing bodies need. Based on the many healthy vegan children raised, cow’s milk is not necessary for children. Prior to the age of 12 months, children should be breastfed. They can be given water as a liquid after the age of 6 months, if needing more fluids. From the age of 12 months, children can be given unsweetened, calcium-fortified plant milks as part of a healthy, balanced diet. Most plant milks are fortified with calcium, B12, and other nutrients that young children need. There are even plant-based infant formulas that can be used if a child is unable to be breastfed.

Let us review the remaining plant-based milks as to their nutritional characteristics, as well as their impact on the environment.

Coconut Milk

A coconut tree is a type of palm tree, which needs the heat, humidity, and sunlight of tropical climates, including Africa, South America, and Asia, to survive. Palm trees produce coconuts up to 13 times a year, and although it takes a year for the coconuts to mature, in ideal conditions a tree produces up to 70 coconuts a year. Coconut milk is made by grating the pulp of the coconut and soaking it in hot water. The cream rises and is skimmed off the top, and the remaining liquid is strained to extract the coconut milk. The milk is then mixed with water to dilute it into the consistency that we find in coconut milk.

The coconut is not actually a nut, but a type of fruit called a drupe. Unlike many other alternative milk crops, it is not possible to grow coconut trees in most parts of the world. Therefore, as coconut products become more popular, rainforests are being destroyed in order to grow more coconut trees.

Coconut milk is a high-calorie food, with 93% of its calories coming from fats. Coconut milk is similar to dairy milk in that it has a high content of saturated fats, which is why coconut milk has had negative views in the past. However, the fat contained in coconut milk are medium-chain saturated fatty acids (MCFAs), with lauric acid in particular. Lauric acid is converted into the compound called monolaurin, which has antiviral, antifungal, and antibacterial properties. Consumption of coconut milk may help the body destroy many disease-causing organisms, protecting it from bacteria and viruses. MCFAs go directly to the liver, and are rapidly metabolised into energy, thus reducing the chance of being stored as fat, whereas the fat in dairy milk are the long-chain saturated fats which are more likely to be stored as fat, as they are metabolised much slower in the body. Some studies indicate that MCFAs can contribute to weight loss because of the heat production they generate when being metabolised. The saturated fats in dairy milk also contribute to the development of plaque in the arteries by raising levels of bad cholesterol, whereas the fat in coconut milk raises the levels of good cholesterol in the body. MCFAs also help to balance our gut microbiome.

As for its nutritional content, one cup of undiluted coconut milk contains: Calories: 552; Fat: 57 g; Protein: 5 g; Carbs: 13 g; Fiber: 5 g; with Vitamin C, folate, iron, magnesium, potassium, copper, manganese and selenium in good quantities. Most coconut beverages found in stores have been diluted in water to decrease the fat and calorie content. For example, Silk Original Coconut milk provides 80 calories per cup, 5 grams of fat and 4.5 grams of saturated fat.

Almond Milk

Next to soy milk, almond milk is the most commonly used plant-based milk because of its rich texture and flavour. The almond is a tree, originally native to the area around Iran, but is now grown around the world. The almond is also the seed of the tree, which is used for food. The almond is one of the first cultivated fruit trees, and is first mentioned in the Bible in Genesis. The well-known story of Aaron’s rod that budded consisted of almond buds, blossoms, and almonds.

To make almond milk, almonds and water are blended and then strained to remove the pulp, leaving a smooth liquid. Thus, almond milk is easy to make at home—soak the almonds the night before, then use 4 cups of water for each 2 cups of almonds. The commercial almonds milks contain thickeners, preservatives, and flavourings to improve flavour, texture, and shelf life. Use either the unsweetened or original blend to reduce sugar and additive content. The unsweetened version has only 2 grams of sugar. Try to avoid almond milk that contains carrageenan as a thickener. This compound is known to affect gut health. Almond milk should be avoided if you are allergic to tree nuts.

In terms of nutritional content, one cup of commercial almond milk provides: Calories: 39; Fat: 3 g; Protein: 1 g; Carbs: 3.5 g; Fiber: 0.5 g; with calcium (when fortified), potassium, vitamin D (when fortified); and naturally high levels of Vitamin E (110% of the daily requirement). Vitamin E is a fat-soluble antioxidant which protects the body from free radical damage, also promotes eye and skin health, and protects against heart disease. Homemade versions contain no Vitamin D and low levels of calcium. Almond milk is not a good source of protein. Add protein to your diet from other sources if using almond milk as your dairy-milk alternative.

Almonds are grown in both Europe and in North America, mostly in California. Almonds require more water than any other plant-based milk, requiring 371 litres of water to produce a single litre of almond milk. However, comparing this to dairy milk, which needs 628 litres of water to produce one litre of dairy milk, it still needs much less water to produce. In the Mediterranean area, in Spain, Greece, and Italy, almonds are grown in older established trees which are planted far apart from each other; and are fertilized by sheep that graze on the land. This type of almond growing does not require irrigation water.

Up to 80% of the world’s almond crops are grown in California, which has trees planted close together, sprayed with pesticides, and need plenty of irrigation water, as California is notorious for its prolonged droughts. The other environmental impact that almond farming has is on the bee population. Nearly 70% of all commercial bees in the United States are transported to California every spring to pollinate the almond trees. Because the bees are brought out of winter hibernation earlier than nature intended, this stress, combined with the large amounts of pesticides used, causes up to one-third of all bees in North America (50 billion) to die every year. As the consumer demand for almond milk increases, the environmental impact worsens. More almond trees are planted, and in high densities; up to 1.5 million acres of land in California is being used in almond farming. And Europe is now planting similar types of almond farms to keep up with the demand. For example, from the year 2017 to the year 2018, world production of almonds grew by 45%.

Rice Milk

Rice milk is processed, milled brown rice and brown rice syrup, blended with water until it becomes a liquid. Commercial rice milk is often fortified with protein, vitamin B12, calcium, iron, manganese or vitamin D, to mimic the nutrients in dairy milk. Unsweetened rice milk is 89% water, 9% carbs, 1% fat, and very little protein. A cup provides 47 calories. Rice milk is a good alternative to people who are allergic to nuts and soy. But, it should not be used as a protein source. Rice milk is not very environmentally friendly. Rice crops use a lot of water; however, still not as much as almonds. And they produce more greenhouse gases than any other plant-based milk; bacteria breeding in rice paddies pump large amounts of methane into the atmosphere. Also, the large amounts of fertilizer that is used pollutes waterways.

Hazelnut Milk

Hazelnut milk is one of the newer plant-based milks and is still not found everywhere. However, it is considered a better alternative to almonds in terms of its environmental impact. Hazelnuts also grow on trees, thus removing carbon from the atmosphere and helping to reduce greenhouse gases. Unlike almonds, they are pollinated by the wind rather than by honeybees. They grow in moist climates such as the Pacific north-west of the United States, where water is plentiful.

Hazelnut milk is nutritionally similar to other nut milks, and just as tasty. Hazelnuts are high in antioxidants, such as vitamin E. Their omega-3 fatty acid content lowers bad cholesterol and raises good cholesterol, as well as lowers blood pressure, and assists in improving blood sugar levels. Hazelnuts also contain several B vitamins (B1, B2, B6) which are essential for blood formation and mental health. Hazelnut milk products are lower in the amounts of additives and sugar they contain than other plant milks. It is also easy to make your own hazelnut milk, using 1 cup of soaked hazelnuts for every 3 cups of water.

Hemp Milk

Hemp milk is produced by blending the seeds of the hemp plant with water. Although hemp is also used in the manufacture of marijuana, hemp milk does not contain the psycho-active ingredient, THC. Hemp milk contains both omega-6 and omega-3 fatty acids, in a balanced 3:1 ratio. Its protein content is higher than almond milk, but not as much as soy milk. One cup of unsweetened hemp milk contains: calories: 83; Carbs: 1.3 grams; Protein: 4.7 grams; Fat: 7.3 grams. Other nutrients include magnesium, phytosterols, ascorbic acid, beta-carotene, fiber, iron, potassium, phosphorus, riboflavin, niacin and thiamin. Commercial hemp milk is often fortified with calcium, phosphorus, and vitamins A, B12, and D. However, they also may contain additives to enhance shelf life, texture, and sweetness.

Oat Milk

Oats are a whole-grain crop, grown for its seed. As well as being made into oat flour, oats have been popular for many centuries as a food in the form of oatmeal (porridge); it is also used in granola and muesli. Oats are also widely used as a food for livestock. Oat milk is produced by soaking and blending steel-cut or rolled oats with water, then straining them through cheesecloth to separate the milk from the oats. It is a good alternative for people who are allergic to nuts and soy.

Oat milk was first developed in the 1990s by a Swedish scientist. It has increased in popularity in recent years. For example, sales of oat milk in the United States have gone from $4.4 million dollars in sales in 2017, to $29 million dollars in sales in 2019. It has surpassed almond milk as the fastest-growing dairy-milk alternative. By 2020, it became the second-most consumed dairy alternative after almond milk. Because oats are a widely grown crop already, and 50–90% of oats go to animal feed, it is easy to repurpose the crops into producing oat milk without a significant environmental impact. Compared to other plant-based milks, the oat milk manufacturing process produces small amounts of carbon dioxide and no methane. It requires a relatively low use of water (48L per litre of oat milk) and land. Oat milk production requires 15 times less water than dairy milk and 8 times less than almond milk.  Oats are grown in cooler climates, such as the northern US and Canada. The only drawback with oats is that, like wheat, most non-organic oat crops use Roundup just prior to harvest to dry the crops. Roundup’s main ingredient, glyphosate, has been shown to be a possible human carcinogen. Look for oat milk that is labelled organic to avoid ingesting glyphosate.

Oat milk contains beta-glucans, a soluble fibre that can contribute to heart health. Its protein content is about half of what soy contains. One cup of fortified oat milk contains: Calories: 120; Protein: 3 grams; Fat: 5 g; Carbs: 16 g; Dietary fiber: 2 g; also, vitamin B12, riboflavin, calcium, phosphorus, vitamin D, vitamin A, potassium, and iron.

Pea Protein Milk

The newest addition to the line of plant-based milks, pea protein milk is made by combining water and split yellow peas, and straining out the excess liquid. This milk is only available in limited quantities, with only two companies producing pea protein milk at this time. There are several reasons that make this milk unique among plant-based milks. Pea protein milk is higher in protein than most plant-based milks, at 8 grams per cup. This protein level is comparable to that in dairy milk. This is attractive to those who want a plant-based beverage that is a direct substitute for dairy milk. Pea protein milk is lacking in only one of the essential amino acids, which can be obtained from other foods. Eating a balanced diet will more than substitute for this missing amino acid. Also, unlike other plant-based milks, pea protein milk is high in iron. Iron deficiency is a problem for children of certain groups; the use of this milk will address this deficiency. For those who consume a fully plant-based diet, pea protein milk is a good additional source of a plant-based iron-rich food. Per one cup of pea protein milk, its nutritional content is as follows: Calories: 70; Fat: 4.5 g; Sodium: 110 mg; Carbohydrates: <1 g; Sugar: 0 g; Fiber: <1 g; Protein: 8 g; Calcium: 465 mg (fortified).

Plant-based milk alternatives are growing in popularity; they provide health-promoting nutrients that are healthier and more environmentally favourable than dairy milks. The conclusion that more and more people are coming to is that, dairy is no longer necessary. The choice is on the part of the consumer as to which plant-based milk is the preferred beverage based on flavour, number of additives, and nutritional content. Many of these milks are readily made at home, which adds to their attractiveness as a naturally sourced plant beverage. Because homemade milks do not contain preservatives, most homemade milks can stay in the refrigerator for 4–5 days before they spoil. The use of these alternative, plant-based milks do not need to be just as a beverage; they can also be substituted for dairy milk in cooking and baking.

“As disease in animals increases, the use of milk and eggs will become more and more unsafe. An effort should be made to supply their place with other things that are healthful and inexpensive. . . The time may come when it will not be safe to use milk.” –Counsels for the Church, p.225, 223. Dear readers, the time is now! Praise God for providing us with healthy alternatives when foods we readily consumed in the past are now tainted with the poisons that infect all animal foods.

“The heaven, even the heavens, are the LORD’s: but the earth hath He given to the children of men.” Psalm 115:16. Our responsibility must be to take care of this earth, as it was created by, and given to our use, by God. Therefore, whatever we do as we take care of the earth, I pray that we do it joyfully. Amen.