For centuries, cow's milk has been a staple in our diets. But with growing concerns about animal welfare and the environment, plant-based alternatives are gaining traction.

In many European diets, milk accounts for just over one-quarter of the carbon footprint, sometimes as much as one-third.

One thing you will miss by switching from dairy milk is protein. Approximately 50% of commercial plant-based milk alternatives contain little (< 0.5%) or even no protein, while only selected soy-based drink analogues reach the higher protein level of dairy milk (3.7%)

But with more awareness of environmental and ethical issues of dairy along with milk allergies, more people are buying plant alternatives to milk.

Nearly half of U.S. and European consumers now purchase dairy and dairy alternatives. Recent studies estimate that the global milk alternatives market could potentially exceed revenues of $38 billion by 2024.

There are now a range of ‘plant-based’ milk alternatives available, including soy, oat, almond, rice, flax, and coconut. Soy milk, almond milk, and oat milk are highly popular and collectively had more than 50% share in the overall plant milk consumption in 2022.

My personal preference is flaxseed milk, but sadly it was replaced by Oatmilk at my favorite grocery store. As you’ll see below, flax seed milk has one of the lowest environmental impacts.

Myth #1: Plant-Based Milks are Always Environmentally Friendly

While generally more eco-friendly than cow's milk, the environmental footprint of plant-based milks varies depending on the source crop, production methods, and transportation.

For all plant milks they generally use about the same amount of land per liter of milk and much less than cows. This is important when making sure we conserve more habitat and cut down fewer trees as our population continues to grow.

But when it comes to comparing the environmental impact between milk alternatives, it becomes less clear.

When it comes to reducing greenhouse gas emissions, almond is the winner (Remember, rice can release methane, a potent greenhouse gas). But that’s the only real environmental benefit of almonds.

If you are concerned about eutrophication, known as algal blooms in our rivers and lakes, soy milk wins out. Soy milk also wins out when it comes to water use — a tenth of what is used for almond milk. Oat milk comes up about second for environmental impacts.

Hemp is a high yielding, sustainable crop that is able to grow in a range of climates. All parts of the plant can be utilized which makes it very eco-friendly.  The seed can be used for hemp oil and milk. The stalk and roots of the plant make commercial items like paper, rope, or plastics. Hemp also requires less herbicides and pesticides than other crops due to its natural resistant to diseases. Hemp does require more water to grow than oat, soy, or pea plants, but requires less than almond. Hemp is less prominent so more research is needed.

Myth #2: Cow's Milk is the Most Nutritious Option

Dairy milk tends to be higher in calories, and importantly, contains more protein. 100ml of cow’s milk will contain around 3.4 grams of protein, versus 0.5 grams in almond milk. The protein in dairy is also a more ‘complete’ protein source, which means it has the full profile of essential amino acids.

While cow's milk provides calcium and vitamin D, plant-based milks can be fortified with these essential nutrients, making them suitable alternatives for most individuals.

Milk Alternative Costs and Benefits

Let's analyze the environmental impact of cow's milk and compare it with different types of plant-based milk:

Cow's Milk

Benefits: Readily available, provides calcium and vitamin D naturally.

Challenges: Significant water usage for dairy farming, methane emissions from cows contribute to climate change, potential for unsustainable manure management. A glass of cow’s milk has at least three times more emissions than any alternative milk.

Environmental Impact: High water footprint, high greenhouse gas emissions, potential for land degradation and water pollution from manure runoff.

Flax Milk

Benefits: A good source of alpha linoleic acids (ALA), a type of omega-3 fatty acid found in plants that is naturally anti-inflammatory. It can lower blood sugar levels and blood pressure, while also making you feel full — a great help for people with diabetes. It is naturally gluten-free and may be suitable for those with a nut allergy

Challenges: Flax milk tends to contain more thickeners and preservatives to improve its texture and shelf-life. It doesn’t contain any protein.

Environmental Impact: This is a newer milk to the market and it appears to be fairly sustainable, but organic varieties may be best to ensure there has been no use of pesticides during farming.

Recipe: In a blender, combine 1/4 cup whole flaxseeds, 3 cups water, a little vanilla extract, and a pinch of salt. Blend, pour the mixture into a container, and let it separate for about 10 minutes. Scoop out the flax matter on the top, and strain the rest of the milk with a nut bag.

Soy Milk

Benefits: Protein-rich, readily available, often affordable. Soy is the only plant milk that comes close to offering a protein content comparable to dairy.

Challenges: Large-scale soy production can contribute to deforestation and habitat loss, potential concerns regarding genetically modified organisms (GMOs). Soy can have estrogenic properties, its effects can vary depending on the existing level of hormones in the body.

Environmental Impact: Lower water footprint than cow's milk, potential deforestation issues depending on sourcing, varying levels of greenhouse gas emissions. Since soybeans are legumes, they also fix nitrogen in the soil, which reduces the need for nitrogen fertilizers and can protect the environment.

Oat Milk

This popular milk alternative might be the cat’s meow with hipsters but watch out for those toxic pesticides.

Benefits: Creamy texture, naturally lactose-free, lower environmental impact compared to some options.

Challenges: Higher water footprint than some plant-based alternatives, potential for increased land use depending on production methods. While oats are typically gluten-free, they can often be cross-contaminated and may not be suitable for those with a Coeliac gluten sensitivity. Pesticides can often be used in conventionally grown oats, including weed killer glyphosate, which is a known carcinogen. Organic brands are less likely to be affected, but check with individual manufacturers for more information.

Environmental Impact: Lower water footprint than cow's milk, moderate greenhouse gas emissions compared to some plant-based options.

Almond Milk

Benefits: Low in calories, naturally dairy-free and lactose-free, nut allergy concerns to consider.

Challenges: High water footprint due to water-intensive almond cultivation, potential for unsustainable water use in some regions. A single almond requires 12 liters of water to produce. In California almonds are at the center of the water for fish or farms battle.

Almonds require pollination from bees to grow, and there has been concern about the demand for bees to pollinate almond trees, combined with the pesticides that are often used by large-scale almond growers, which is toxic to both bees and humans.

Environmental Impact: Lower water footprint than cow's milk, but higher than some plant-based options, concerns about water scarcity in almond-growing regions.

Other Plant-Based Options

Pea Milk: Lower environmental impact than some other alternatives, hypoallergenic, potential for higher protein content.

Rice Milk: Naturally low in protein and fat, concerns about arsenic content in some rice milk varieties. It is least likely of all milk alternatives to cause an allergic reaction and is low in calories

Coconut Milk: High in saturated fat, not ideal for everyday milk consumption, but a good occasional option. Most coconut milk at the stores has removed the fat though. According to the International Union for the Conservation for Nature, coconut production threatens many wildlife species and has contributed to Marianne white eye extinction. An investigation by the New York Times found that rainforests in Indonesia were cut at the rate of three acres per minute over the course of seven years to make room for coconut palm trees.

Hemp Milk: A good source of both omega-3 and omega-6 fatty acids, and is one of the few plant-based complete proteins, which means it contains all the essential amino acids that we need from food as the body cannot make them itself. It's also naturally gluten-free. It is effective for building soil health and requires very few pesticides because of its hardy nature. Hemp farming does require more water than oat, soy or pea. Environmentally, hemp milk appears to be one of the best milk alternatives, as the whole plant can be used.

Hazelnut Milk: Low in calories and naturally gluten-free, with no cholesterol or saturated fat. Hazelnut milk also contains vitamin E, which helps promote skin, hair and heart health. Compared to almond milk, hazelnuts have a better environmental footprint as they require the wind for pollination, rather than bees, and use much less water.

Ranking Milk Options for Sustainability

Accuracy: The claim that all plant-based milks are inherently better for the environment is inaccurate. Consider the specific plant source and production methods.

Ease of adoption: Shifting to plant-based milk requires minimal adjustment for most consumers.

Cost: Plant-based milks can be comparable or slightly more expensive than cow's milk.

Nutritional Value: Choose plant-based milks fortified with calcium and vitamin D for a balanced diet.

Impact on climate change: Opting for plant-based milks with a lower water footprint and greenhouse gas emissions contributes positively.