The best non-dairy milk: Your questions answered
How do you milk an almond? Why dunk a cookie in liquid soybeans? And do you want to pour oat milk over your oatmeal? Whether you’re curious or confused about non-dairy, plant-based milk, you're not alone. We’ve got answers. Because plant-based milks are more sustainable than dairy, and they taste great too!
It’s 6:30 pm on a Wednesday night and you’re at the grocery store making those dreaded game-time grocery decisions. You’re out of coffee, have no idea what’s for dinner, and you’re facing a dry cereal morning. Staring at your milk options, you wonder when milk became a choice at all. Whole, skim, grass-fed, locally sourced, almond, oat, lactose-free, and soy…and that’s just for starters.
Since when did milk require research?
It turns out—there are a bunch of reasons to get in-the-know about plant-based milk. And a few real differences between them.
We went looking for the answers to the most asked questions about plant-based milk.
Once you stack up the pros and cons of plant-based milk and figure out which ones have the taste and nutrients you want, you’ll probably find you can replace the cow milk with a plant-based option that cuts your fat and calories, reduces your environmental impact, and makes a mighty good companion for your holiday cookie.
What is plant-based milk?
Let’s start with one that seems obvious. Plant-based milk is any milk-like drink made from plants. Soy is a plant, so soy milk counts. And the others we mentioned before all count too—you can make a milk drink from oats, rice, nuts, and some seeds.
To make “milk” from a plant, you typically soak the plant in water, infuse the water with the plant’s nutrients, often through blending or pressing, and then you strain the results for a smooth drink that looks a bit like milk and functions like milk in most recipes. And yes, you can drown your muesli in it.
But let’s make an important distinction. True plant-based eating is minimally processed. If you grab a carton of many non-dairy milks in your grocery store, you’ll find a long list of ingredients that are not water or plants. So, when we talk about plant-based milk, we mean a minimally processed drink that features clean water and fresh, preferably organic, plants.
OK—But it’s not really “milk” is it?
Well, plant-based milk does not derive from a mammal, and it was not produced by that mammal to provide vital nutrients to an infant in its early life.
So, if that’s what you mean by “milk,” then no, it’s not that. We don’t recommend oat milk as a breast milk substitute for infants or baby cows. If you’re looking for a substitute for milk for an infant, please consult a doctor!
Of course, most people use milk for a very different purpose—in baking, in soups, in cereal, or as a cold drink alongside a warm cookie. And yes! Plant-based milks do an excellent job being delicious in recipes and dripping off a brownie.
Is it healthier than cow’s milk?
This question is a bit trickier. Because “healthy” means a lot of different things.
When we think of the health benefits of milk, we’re usually talking about protein, calcium, and vitamin D. Some plant-based milks have a similar nutrient profile to milk, most notably soy milk. Others have less of these ingredients, but more of other nutrients, less fat, and fewer calories.
Your best bet is to study up on the nutrient profiles of these milks and choose the one or more that best matches your own health preferences and tastes.
A few highlights:
Almond milk has the same amount of vitamin D and more calcium than milk with far fewer calories. It has less protein though.
Oat milk has the creaminess of whole milk with a dash of fiber added and more Vitamin B12 than milk. It has a similar number or calories though.
Cashew milk is similarly creamy and packed with vitamin E.
What are the advantages of plant-based milk?
If you’re allergic to dairy, lactose intolerant or vegan, then the advantages are really clear. For everyone else, you may be wondering why you would switch. Consider these facts.
Lower environmental impact.
You don’t have to be lactose-intolerant or vegan to make the switch. Dairy farming has long been linked to greenhouse gases and water pollution.
In a 2018 study, researchers found “dairy to be around three times more greenhouse gas emission-intensive than plant-based milks.” And the New York Times, in April 2022 published an FAQ about climate and eating that called out beef and dairy specifically as large contributors to the climate crisis. In fact, according again to NYT just this month (July 2023), vegans contribute 75 percent (75!) less greenhouse gases than non-vegans.
Plant-based milk has health & economic benefits
Lower fat and calories. Compare the calories and saturated fat in the different milk types, and you’ll find that most (not all) plant milk has far fewer calories and less fat.
Cholesterol free. If cholesterol is a concern, test out a few plant milks where you typically use milk.
You can make it yourself. You don’t need a farm to make your own plant milk. Check out these recipes for nut milk and oat milk to get you started. When you make it yourself, you know exactly what goes into it.
Which is the best plant-based milk?
There may not be a clear winner of the best plant milk award. Your personal preferences, tastes, nutritional needs and what you have available will all determine which plant-based milk is best for you.
We like oat milk for its creaminess, and because it’s easy and inexpensive to make. But if you’re gluten free, make sure you’re buying gluten free oats!
Are there any disadvantages of plant-based milk?
Here is where we admit that you don’t exactly need any milk at all (assuming you’re not an infant). So, if you’re not going to DIY your own plant milk and the only other affordable options are highly processed, you could avoid it altogether.
So, while we wouldn’t say that minimally processed, plant-based milk has specific disadvantages, you do want to watch for a few things:
Read the ingredients. If the list is long and you don’t recognize what’s on it, best to avoid it.
Be careful if you’re gluten sensitive. Many oats contain gluten. Read the ingredients to make sure you’re not accidentally introducing misery into your gut.
Compare prices. Some plant-based milk is expensive, and we’re not here to tell you that you need to spend half your pay on organic, plant-based food. You don’t. In many cases, it’s better to make it yourself at home.
What’s your favorite plant-based milk? Let us know on Insta!