Which Plant-based Milk is Best for Your Health and the Environment?

If you’ve watched the news, or read a magazine, or been to the grocery store lately… then you know that plant-based milks are all the rage. Over the last few years, people have been ditching cow’s milk in favor of dairy-free options that are supposedly healthier for your body and the planet. But recently, scientists and dieticians alike have been revealing some hard truths about plant-based milks.

What’s the Deal with Plant-Based Milks?

Plant-based milks, which are derived from foods like almonds, soy beans, cashews, coconuts, rice and oats, have become a popular option for people who are avoiding dairy. Alternative milks offer the same rich and creamy taste of cow’s milk, but without all the hormones and sugars. Not to mention, buying plant-based milk means you aren’t supporting factory farms that treat cows and other animals inhumanely.

Research shows that Americans are consuming fewer dairy products than ever before, specifically milk. A study from the U.S. Department of Agriculture determined that in the 1970’s, the average American drank 30 gallons of milk per year. Today, the average person only consumes about 18 gallons a year.

The truth of the matter is, people are becoming more lactose intolerant as time goes on. Many scientists blame it on our ancestry, as well as changes in our genetic makeup. Today, about 65 percent of the human population has a reduced ability to digest lactose found in dairy products after infancy. So as alternative milks become more widely available (and less expensive), they’re becoming a natural replacement for cow’s milk in millions of households.

Not Every Alternative Milk is Created Equal

But here’s the thing—not all plant-based milks are a guilt-free substitute. Research shows that there are some harmful effects that alternative milks can have on our body, and on the planet. Let’s start by looking at the health benefits of plant-based milks.

Generally speaking, most dairy-free milks have fewer calories and fat than cow’s milk. That’s a good thing for people who want to maintain a healthy weight. However, almost every plant-based milk has far less protein, calcium and potassium than cow’s milk. As a result, you would need to make up for the lack of nutrients somewhere else in your diet.

When it comes to the environmental impact of plant-based milks, research suggests that there are some negative implications we need to consider. For instance, just one glass of almond milk takes 74 liters of water to make—that’s more than a single shower. Making rice milk emits a significant amount of greenhouse gases due to methane created in flooded rice paddys. Soy and oats require huge amounts of land to grow before it can be harvested and turned into milk, which causes concerns around deforestation.

If you’re already buying plant-based milks, keep up the good work. But it’s still important to be aware of what we’re putting in our bodies, and how it’s affecting our environment.

The Best Plant-Based Milks for Your Body and the Planet

Opting for plant-based milk over cow’s milk is almost always a better choice, both for your physical health and for the environment. But scientists have determined that some milks are more sustainable than others. Specifically, oat milk, hemp milk, and coconut milk tend to be the most earth-friendly alternative milks. They require less water, or produce less emissions, than other dairy-free milks.

However, the plant-based milks with the most health benefits are actually the ones that aren’t as good for the environment. A majority of dieticians agree that soy and almond milk pack the biggest nutritional punch, with similar levels of protein and calcium that cow’s milk has. And yet, we know that soy and almond milk require significant amounts of land and water to produce.

Rice milk might be considered to be the best choice for balancing physical health and planet health. It has less protein than milk, but similar amounts of calcium and vitamin D. And, it only takes about 54 liters of water to make one glass of rice milk—far less than the amount needed for almond milk.

At the end of the day, you really can’t go wrong when choosing a plant-based milk. As a consumer, you need to decide if you are more concerned with lowering your carbon footprint, or choosing a product with high nutritional value. Whatever your choice, it is important to make an informed decision. For many this means avoiding cow’s milk. Let us know about your favorite milk and why you choose it in the comments!

Beth Rivelli is a Boston-based contributor for JUGs. She's a full-time content marketer, part-time Netflix addict, and self-proclaimed ice cream expert. Follow her @elizabethrivelli on Instagram.