Turns out Maybe we should cry over (non-dairy) Spilt Milk

​Surely I am not alone in being so confused with what is the best dairy alternative to choose with so many conflicting statements about the effects of non dairy milk on the environment, whether they are high in saturated fat, low protein, high in sugar and the list goes on. So I decided to take a closer look and do my best to try and sift through the information about what milk alternatives will suit me the best. It is important to note that it really is an individual decision with what milk agrees with your digestion and caters to food allergies, is the most nutritionally dense for your individual needs but also what feels like the best fit when it comes to your personal consumerism.

When considering the environmental impacts that each dairy alternative has also remember that as research has shown producing a glass of dairy milk results in almost three times more greenhouse gas emissions than any plant based milk and it consumes nine times more land than any of the milk alternatives.

First up is Almond Milk

• Low environmental sustainability (3.5-4L of water needed to grow a single almond)
• Often high in pesticides
• Low in protein
• Low in kilojoules and saturated fat. 
• Low Glycemic Index (25)

• One cup contains approx 4-7 almonds depending on the brand.

Cashew Milk

• Lower environmental sustainability due to cashew crops being low yielding.
• Rich and creamy nutty flavor
• Great low calorie option
• Packed with magnesium
• Low Glycemic Index (21-27)

 
Coconut Milk

• Higher environmental sustainability as they require low water and coconut trees filter out Co2. However because coconut trees only grow in tropical climates, the pressure to meet global demand is causing exploitation of workers and destruction of rainforests
• To avoid supporting unsustainable practices, choose coconut products that are certified Fair Trade.

• High in Saturated fat with around 90% of the calories from coconut milk coming from saturated fat, including a type of saturated fat known as Medium Chain Triglycerides (MCTs) however only in small amounts (1 glass is ¼ of your daily level of saturated fat).

• Creamy consistency great for cooking
• Relatively strong coconut flavor
• Low Glycemic Index (41)
• The coconut milk beverage is different to the coconut milk typically sold in cans in the Asian cooking aisle of the supermarket (It is more watered down).
• Coconut milk has the lowest protein and carbohydrate content of the nondairy milks. It may not be the best option for those with increased protein requirements, but it would suit those looking to reduce their carb intake.
• Low in carbs and kilojoules.

 
Hemp Milk

• Higher environmental sustainability
• Hemp production is very eco friendly, the plant is hardy so a lot less pesticides and sprays are required.
• Helps filter out carbon dioxide from the atmosphere plus just about every part of the hemp plant is usable resulting in less waste.
• Higher in fat
• Doesn’t separate
• Strong nutty flavor
• It is a good option for vegans and vegetarians, since one glass provides 2–3 grams of high quality, complete protein, with all the essential amino acids.
• Source of two essential fatty acids: the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid. Your body cannot make omega-3s and omega-6s, so you must obtain them from foods.
• Unsweetened hemp milk is very low in carbohydrates, making it a great option for those who want to reduce their carb intake.

 
Macadamia Milk

• Higher environmental sustainability.
• Lower water footprint than almonds and typically grown in less water-scarce regions
• Macadamia milk is made mostly of water and about 3% macadamia nuts. It’s fairly new to the market, and most brands are made in Australia using Australian macadamias.
• It has a richer, smoother and creamier flavor than most nondairy milks, and tastes great on its own or in coffee and smoothies.
• It is very low in calories, with only 50–55 calories per cup (240 ml). This makes it a great option for those trying to reduce their calorie intake.
• Great source of healthy monounsaturated fats.

 
Oat Milk

• Low environmental sustainability due to pesticides but higher in the scheme of actually growing the oats.
• Takes considerable energy (like a lot of plant based milks) oats contribute less carbon to the atmosphere and require less water to grow. It takes approx six times as much water to grow almonds than It does oats.
• Oats are typically not associated with deforestation in developing countries however most oats come from mass-produced, monoculture operations where they are sprayed with the Roundup pesticide right before harvest. A study by the Environmental Working Group found glyphosate, the active ingredient in Roundup and a possible carcinogen, in all the foods it tested containing conventionally grown oats and even in one-third of products made with organic oats.
• Oat milk is high in total fiber and beta-glucan, a type of soluble fiber that forms a thick gel as it passes through the gut. The beta-glucan gel binds to cholesterol, reducing its absorption in the body. This helps lower cholesterol levels, particularly LDL cholesterol, the type associated with an increased risk of heart disease
• Oat milk is relatively low in fat and saturated fat, and offers a moderate amount of protein. . 
• Some products aren't calcium-fortified, and oat milk may not be suitable for people with gluten intolerance.

 
Rice Milk

• Lower environmental sustainability as it requires a lot of water to produce.
• It produces more greenhouse gas emissions than any other plant milk.
• Bacteria breeding in rice paddies pump methane into the atmosphere and large amounts of fertilizer pollute waterways.
• Watch out for GMO Rice and Arsenic Contamination.
• Low protein
• Hypoallergenic
• Higher in carbs than other milks
• Low in fat and saturated fat
• Rice milk has a high glycemic index (GI) of 79–92, which means it is absorbed quickly in the gut and rapidly raises blood sugar levels. For this reason, it may not be the best option for people with diabetes.

Soy Milk

• Lower environmental sustainability as it requires massive chunks of land and pesticides to produce.
• The crop is also commonly genetically modified to better withstand better growing conditions and pests. There are large areas of the amazon rainforest that are being destroyed in order to grow soy.
• High in protein compared to most non dairy milks
• Soy milk does not contain estrogen, but it does contain phytoestrogens. These are primarily present in the form of isoflavones.
• Lots of mixed research out there of whether to consume or not, I would encourage you to do your own research however I choose not too consume it.
•  If you have hypothyroidism and are treated with synthetic thyroid hormone, you should avoid drinking soy milk or eating other soy food products within 4 hours of taking your medication

Pea Milk

• Higher environmental sustainability
• Pea milk or even better is pea protein milk which is a great option for eco-conscious consumers. Peas can often grow without irrigation and are easily rotated by farmers, naturally fixing nitrogen in soil and reducing the need for artificial fertilizers. Growing peas requires up to six times less water than almonds, and this milk alternative has a much smaller carbon footprint than dairy.
• Enough omega 3’s and calcium to compare with traditional milk
• Higher in omega 6 fats
• Can have a chalky texture
• Low calories and low in saturated fat
• A more costly option currently as it is a newer milk, it will likely come down as more people start consuming it.

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You are probably wondering what is the best option, it really comes down to what is the right choice for you. Whether you are wanting to put on, maintain or lose weight, whether you have an illness or food allergies that certain ingredients are going to effect, how much protein you need in your diet, what environmental concern you are willing to accept to get the milk you prefer. As you can see there are too many factors for me to say which is best. I currently make my own hemp milk but I am still adjusting to the taste therefore I also add in coconut milk and macadamia milk. There is also no issue to mix it up from week to week to change between a few as well. 

General Pointers

• Always choose organic and fair trade where possible
• Always choose unsweetened, check to see that the store bought milks are not high in sugar. 
• Avoid products that contain Carrageenan, used as a stabilizer and thickening agent. It has been linked to digestive problems and possibly even cancer. 
  
• Check the different brands for increased fortification of vitamins ie Vitamin D, Calcium
• Research different companies to ensure you are buying as local as possible or make your own milk.
• Don't stress out if you are out buying a coffee and cannot get your 'choice' of milks choosing almond/soy (which are 2 of the most common in coffee shops in Australia) is still a better option than dairy, but then use the best alternative for you most of the time. 

Hope you found this helpful, happy milk making/shopping and can pick one that is just right for you and your family. 

Big Love 
Meghan xx

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