Thinking about ditching dairy but can’t see the woods for the (almond) trees? Don’t worry. We’re here to answer your questions about plant-based milk.
Walk into almost any coffee shop these days and you’ll be met with a question about your milk preference. The list of options is long. From oat lattes to almond macchiatos, plant-based milk has taken the coffee world by storm. But beyond the coffee cup, what are the benefits – and potential drawbacks – of this dairy alternative?
What is plant-based milk?
Simply put, plant-based milk is a vegan milk alternative made by soaking nuts, grains, legumes or seeds, then blending them with water and straining them.
As more people look to make sustainable and ethical food choices, plant-based milk has become a popular swap for traditional dairy.
According to Our World in Data, cow’s milk causes around three times as many greenhouse gas emissions as plant-based milk. It also uses around ten times as much land, and between two and twenty times as much fresh water.
Play around with different plant-based milks to see which you prefer. Katrina Cervoni / Kintzing
So, if you have been thinking about making a climate-friendly switch in your diet, plant-based milk is an easy place to start. Here is a breakdown of some of the most common options.
Five popular plant-based milks
1. Soy milk
Pros:
- One of the plant-based milks with the most protein (see info box).
- Contains all essential amino acids, making it nutritionally comparable to dairy milk.
Cons:
- Some people have soy allergies or sensitivities.
- The taste can be strong and slightly beany.
Environmental impact: Soy milk has a relatively small carbon footprint compared to dairy but still requires significant land use. Large-scale soybean farming (often to produce feed for livestock) has been linked to deforestation and biodiversity loss. Look for organic options or choose another plant-based milk.
2. Oat milk
Pros:
- Naturally sweet and creamy, making it a favorite for frothing in coffee.
- High in fiber, particularly beta glucan, a soluble fiber that benefits heart health.
Cons:
- Often more expensive than other plant milks.
- Some brands add oils and preservatives to improve texture, which may not be ideal for all diets. Check the packaging if this is a concern.
Environmental impact: Oats score well when it comes to water use and greenhouse gas emissions, making oat milk one of the more sustainable options.
3. Almond milk
Pros:
- Low in calories (if unsweetened) and contains vitamin E, which helps with skin health.
- Light texture and mild, nutty flavor – delicious in smoothies and cereals.
- Easily available and widely used in cooking and baking.
Cons:
- Almond farming requires a large amount of water, especially in drought-prone areas like California.
- Some brands use additives like gums and emulsifiers.
Environmental impact: While almonds themselves are nutritious, almond milk has one of the highest water footprints of all plant-based milks. Where possible, choose brands committed to responsible water use.
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4. Rice milk
Pros:
- Naturally sweet, even without added sugars.
- Light and easy to digest.
- One of the best options for those with nut, soy or dairy allergies.
Cons:
- Higher in carbohydrates than other plant milks.
- Can have a watery texture.
Environmental impact: Rice farming requires significant water, and flooded paddy fields create the ideal conditions for bacteria that emit methane, a potent greenhouse gas. These factors make rice milk less sustainable than oat or soy milk. Some brands are working on improving their sustainability practices, so it’s worth checking sourcing details.
5. Pea milk
Pros:
- Neutral taste and creamy texture, making it versatile for cooking and drinking.
- Requires less water than almond and dairy production.
Cons:
- Still a relatively new option, so not as widely available as other plant-based milks.
- Some people find the texture slightly chalky.
Environmental impact: Pea milk is a great choice for eco-conscious consumers. Peas require little water and fertilization while also improving soil health by fixing nitrogen.
The bottom line
There’s no single ‘best’ plant-based milk. It all depends on your taste preferences, nutritional needs and environmental priorities.
That being said, switching from dairy to plant-based alternatives is a small but powerful step toward a healthier planet and a more diverse diet. Why not experiment and find your favorite?
If you want to try making your own plant-based milk, Imagine5 partner Lauren Bash has a beginner-friendly recipe for almond milk. The recipe can be adapted for other nuts, grains or legumes.
Which plant-based milk has the most protein?
If you are looking for a protein boost without the dairy, soy milk and pea milk come out on top. Pea milk typically contains around 8 gr of protein per cup, while soy milk has about 7 gr per cup. This makes these milks the closest plant-based alternatives to dairy in terms of protein content. Almond, oat and rice milk have significantly lower protein levels, usually ranging between 1-3 gr per cup.
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