Over the last decade, we have seen a significant increase in the number of brands and types of plant-based milk. What is the impact of plant-based milk on the environment and our bodies? As there are many options on the shelves, it would be best to analyze the most popular forms of plant-based milk and examine the nutritional benefits and drawbacks and the impact it has on the environment.
Almond Milk
Almond milk is one of the more popular dairy alternative milk, it is nut based and nutritious. Most manufacturers add vitamins and minerals, so fortified almond milk has vitamin A,E and D as well as calcium. It is also low in sugar (unsweetened version) and carbohydrates so it is great for those who are looking for an alternative milk that will support their weight management goals. Almond milk contains unsaturated fat unlike dairy and Compared to dairy, the protein content is much lower (1g per 200ml serving). Many almond milks sold today are sweetened, the amount of added sugar varies by brand and flavour, for maximum health benefits its best to purchase unsweetened versions. Other ingredients to watch out for are additives, preservatives and gums.
In terms of environmental impact, almonds have one of the lowest greenhouse gas contributions per unit over any milk. The main environmental criticism of growing almonds is that they require a lot of water and 80% of the world’s almonds supply comes from California, where droughts are very common. Also to note, Over 23,000 acres of land have been turned into almond farms to produce almond milk, and 16,000 acres of those lands used to be wetlands. More pesticides are used on almonds than any other crop in the state of California. One of the most widely used pesticides is glyphosate which is bad for bees.
Coconut Milk
Coconut milk comes from the finely grated white flesh of mature brown coconuts, the fruit of the coconut tree. Coconut milk can naturally provide essential nutrients, including vitamin C and iron. The other potential health benefits are that it reduces inflammation and it contains lauric acid which helps fight viruses and bacteria. In comparison to other non dairy milks, it is high in saturated fat, so monitoring how much you drink would be advised. Nevertheless it is still a healthy alternative and has been used for centuries in Asia as a staple ingredient to many dishes.
In terms of environmental impact, most coconuts are grown in South and South East Asia. Per product the GHG emissions are negligible, however the growing demand for coconuts is leading to deforestation in some areas. In terms of water usage, it has one of the lowest of all the plant based milks. As exporting coconuts becomes more profitable, farmers and local authorities are using pesticides and chemical treatments which can affect some animals and plant species, and it affects these species distribution and overall biodiversity richness.
Hemp Milk
Hemp milk is a newer variation of milk that has grown in popularity. Hemp milk is made by blending water and seeds from the hemp (Cannabis sativa) plant. It is a good source of vitamin A, D and B12 and has many nutrients such as iron and zinc. Hemp milk contains unsaturated fat and includes omega 3 and 6 fatty acids. Some hemp milk may contain additives to thicken the milk such as carrageenan, guar gum, or xanthan gum.
Hemp milk is one of the most environmentally friendly plants to grow. The GHG emissions of hemp cultivation are well below the average. There is no known significant impact on land use change and the plant creates shade, limiting weed growth and removing the need for fertilisers. The water use is higher than soy but lower than growing almonds or for dairy.
Oat Milk
Alongside almond milk, oat milk is an extremely popular alternative to dairy that is widely being used. It has vitamins A, D and B and nutrients such as iron and potassium. Compared to almond milk, it contains more B vitamins. Oat milk is high in carbohydrates and generally contains more calories. Many Oat milk brands add additives as a thickener
Cultivating oats emits 80% fewer greenhouse gases than dairy production, as it requires 80% less land. Additionally, it uses significantly less water than other plant-based milks, accounting for only 18% of the fresh water needed for rice and 13% of that needed for almonds. However, a 2018 report by the Environmental Working Group revealed that glyphosate, a pesticide, was found in all tested oat-containing foods due to farmers spraying roundup on oats before harvest. Nevertheless, this may depend on farmers’ practices, and some brands like Oatly state that they don’t use harsh chemicals in the oat-growing process.ed milks, approximately 18 percent of the fresh water rice needs and 13 percent that of almonds. When is comes to the use pf pesticides, a 2018 report by the Environmental Working Group found the pesticide glyphosate in all the foods it tested containing oats, the result of farmers spraying roundup on oats before harvest. This will be dependent on the farmers practices as brands such as Oatly deny that the oats they source are grown using any harsh chemicals.
Soy Milk
Soy milk is made by blending soaked soybeans with water and straining the solids, leaving a liquid. Many popular brands of soy milk are fortified with vitamins and minerals like riboflavin, calcium, and vitamins A, B12, and D. Unfortified, unsweetened soy milk tends to be a good source of vitamin B6, magnesium, folate, and zinc. Additives such as thickeners and stablizers are also used- so its based to check the label before purchasing.
Growing soy beans has GHG emissions on par with almonds and only uses a tenth if the water that almonds needs. The clearing of land for soy production is contributing to deforestation of the Amazon (although the majority is for animal feed). The lack of biodiversity in soy plantations makes the crops more prone to disease and more attractive to insects, leading to the increased use of pesticides. Agro-chemicals are another key source of water pollution.
Pea Milk
It’s a non-dairy milk made from yellow split peas. It is high in fibre and low in saturated fat and also has other health benefits: It’s high in protein, unlike many other plant based milk. Pea milk also contains the following vitamins and nutrients, vitamin A and D, potassium and iron.
Pea milk has a small carbon footprint compared cow’s milk and has a reduced water footprint in comparison to almonds and dairy. Peas fix nitrogen into the soil, reducing the need for nitrogen fertilizers which is much better for the environment.
Final thoughts
All of the plant based milks listed above are better for environment (some more than others) and are packed with the essential nutrients. It is important to distinguish between brands and if possible, opt for the organic version for those of you who are conscious of additives and stabilizers. There are plenty of options to suit different dietary requirements, if you are looking for a high protein option pea milk could be a great choice and likewise if you are looking for a high fat option, coconut milk would be an excellent option.