plant-based milks: is one better than another?

in the last several years, plant-based milks have been enjoying newfound popularity. between claims that they are more nutritious than traditional diary, as well as kinder to the environment, milk-alternatives derived from almonds, soy, and oats have caught our attention. in fact, plant-based milk has been steadily growing and represented 14 per cent of the milk category in 2019, according to the plant based foods association.and in case you were wondering which milk is winning the popularity contest, as of last september, almond milk was in the lead, holding 63 per cent of the total plant-based milk market, with oat milk a close second, followed by soy. pea milk and coconut milk also saw increases.one of the biggest advantages of plant-based milk alternatives is that they require significantly less land and greenhouse gas emissions to produce compared to dairy milk. cows are also the top agricultural source of greenhouse gases worldwide, according to university of california’s ucdavis: “each year, a single cow will belch about 220 pounds of methane.”while concerns over the environmental impacts of plant versus animal protein is a consideration that some of my plant-based clients cite as the primary motivation to consume plant-based milks, nutrition is also important. but in a market that is flooded with choices, how do you know what the right one is?soy milkfortified soy milk has a similar nutrient and protein profile to cow’s milk and has the added advantage over all competitors because it contains a wide array of soy-based compounds with unique health benefits, including the potential of lowering “bad” cholesterol. soy also requires the least amount of water and produces the least amount of greenhouse gas emissions.
while some people attempt to tear down soy by saying it is genetically modified (gmo), and bad for the environment,” the majority of gmo soy that is grown is used to feed animals, not to make soy milk or soy products.with eight grams of protein per serving, soy milk is nutritionally on par with cow’s milk and represents, in my opinion, the strongest plant-based milk candidate.for the plant-based milk alternatives listed next, you are looking at no more than one to two grams of protein per cup.oat milk oat milk lacks the protein and unique array of plant-based compounds of soy milk, but if fortified, will have a similar nutrient profile. it is considered among the most environmentally friendly milk alternatives alongside soy and uses less land and water than other plant milks.almond milkalmond milk requires the least land use, but most water use, among plant-based milk alternatives, which arguably makes it one of the least sustainable plant milks. from a nutrition standpoint, almond milk contains very little protein, but fortified versions will deliver a nutrient profile similar to other milks.coconut milkfarming for coconuts has a relatively low impact on the environment, and water use is low. coconut milk is made from water and coconut cream — nutritionally, it is higher in fat and lower in carbohydrates than other plant-based milks. it can be a bit heavy though, which can make you feel full and you are more likely to use less.pea milkthe environmental impact of pea milk is similar to that of soy in terms of emissions and water use. plus, it has more protein and calcium than the others.rice milkwhile rice milk is less popular and not as well studied as the other plant-milk varieties, it is also among the highest in land use and greenhouse gas emissions making it perhaps the least environmentally friendly option of the four discussed. plus, soy is highly-underrated — don’t be too quick to write it off based on what you read or what a friend says.the bottom line? soy milk brings the most to the table from both a nutritional and environmental perspective. for those who may be allergic or adverse to soy and value the environmental impact of their selection, oat milk is a good choice.andy is a registered dietitian and author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com.don’t miss the latest 世界杯决赛2022. subscribe to healthing’s daily newsletter.