Did you know that dairy produces about three times higher greenhouse gas emissions than plant-based milk? Or that animal food production is responsible for nearly one-fourth of human-produced emissions on the planet?

It’s no wonder that plant-based milk alternatives are increasing in popularity and can easily be found among coffee shops and grocery store aisles. As the climate crisis grows, conscious consumers are dropping dairy and switching to milk that is kinder to the planet.

Milk that is made from nuts, beans, or seeds has much lower greenhouse gas emissions and uses less water and land than cow’s milk. From the health benefits to the environmental impact, using plant-based milk in your morning cup of coffee is a simple way to live more sustainably. This article will go over six sustainable milk options that will have you ditching dairy in no time.

I am not saying fully quit milk, but at least reduce the milk you consume. I personally find it hard to bake without cow milk. However, I already switched to almond milk for my morning coffee and morning oats. While I am learning how to bake without animal milk, I am transitioning slowly to more natural milk.

Why switch to a sustainable milk option?

So how bad is cow’s milk for the environment really?

Will switching out my morning dairy make a difference?

Before we get into the list, let’s dig a little further into why switching to a plant-based milk option is a great way to reduce your environmental impact.

According to a study from the University of Oxford, it takes 628 litres of water to produce every litre of dairy, compared to 371 for almond, 270 for rice, 48 for oat and 28 for soy. Furthermore, dairy milk requires about nine times more land than any plant-based milk.

In addition to the environmental impact, plant-based milk offer tons of health benefits. They tend to be lower in calories while still providing a healthy dose of protein, calcium and vitamin D. Research is showing that dairy is also linked to a wide range of digestive issues – whereas plant-based milk is actually proven to help with gut health and digestion.

So now that you know the ugly side of cow’s milk, let’s discover some dairy-free alternatives that you can incorporate into your daily diet.

 1. Almond Milk

Let’s start off with arguably the most well-known milk alternative in recent years: almond milk. It’s become so popular that large coffee companies are now including it as a standard milk option. There are tons of brands and variations to choose from.

While the true environmental impact of almond milk is widely debated, its water usage still pales in comparison to regular cow’s milk. Almond milk has the lowest greenhouse gas emissions and takes the least amount of land to grow.

If you’re looking to swap for more than just your daily splash of coffee, keep in mind that almond milk has a fairly low protein content. Alternatives like soy or oat milk may be better swaps for things like cereal or smoothies.

I use almond milk for coffee and it works great, although from time to time, it curdles, which is not a great sight but still tastes great.

2. Soy Milk

Known as the original plant-based milk, soy milk is a common choice for many since it’s most comparable with dairy milk. If drinking milk is a large part of your diet, soy milk provides the highest protein level with 8 grams per serving and is fortified with vitamins and calcium. Made of soybeans, it’s also filled with antioxidants and fibre.

You don’t have to look too far for soy milk options – they are widely available at most supermarkets. The popular brand Silk offers many variations including original, chocolate, vanilla, and unsweetened. Silk now takes up a lot of shelf space in the milk department of North American grocery stores.

One drawback to this otherwise eco-friendly option is that soy is a common allergy. Consuming large amount of soy can be tough on the digestive system, and can even cause a disruption in thyroid function. Thankfully, it’s no longer the only non-dairy alternative on the market – so if you want to steer clear of soy products, there are plenty of suitable options to choose from. 

3. Hemp Milk

Looking for a plant-based milk option that is packed with essential nutrients? Hemp milk might be the best choice for you. Made of hemp seeds and water, this blend has high levels of magnesium, vitamin D, calcium, omega-3 and omega-6 fatty acids. It’s like the superfood of plant-based milk. 

In addition to its amazing nutritional content, hemp milk also grows naturally without pesticides and uses very little water to produce. Hemp is one of the most sustainable crops since every part of the plant can be used for something.

While the magic of hemp milk seems to be catching on, it can still be hard to find. Some people also find the taste of hemp milk a little bitter. Hemp milk packs an ultra-nutty flavor that may not satisfy those looking for sweeter notes.

 4. Oat Milk

Oat milk is the trendiest milk of the bunch and is becoming a favorite among coffee consumers. The brand Oatly has been sweeping the milk market in the last few years. Oat milk has a much creamier flavor than its milk cousins, making it a great choice for specialty drinks like lattes.

In terms of sustainability, oat milk production has one of the lowest environmental impacts. Oats are already known as a superfood and the liquid version is no exception. Oats are a low-input crop that creates diversity and reduces soil erosion. The low cholesterol grain grows especially well in Canada, so Canadians can cut greenhouse gas emissions even further by buying locally made oat milk.  For my US readers, check out Willa’s range of oat milk products.

Although oat milk is a little lower on the protein end, it contains more fiber – making it a great option to keep you feeling full throughout your morning. Its delicious taste and low carbon footprint make oat milk an excellent choice for those looking for a well-rounded alternative.

5. Coconut Milk

Coconut milk has been a popular plant-based milk for a while now. Unless you opt for an unsweetened version, coconut milk is higher in fat and lower in carbohydrates – making it a popular choice for those who follow a keto diet.

Since coconuts only grow in tropical climates, the supply chain can’t always keep up with the increasing demand. The transport of this milk product also makes it the least friendly in terms of carbon emissions. Be sure to choose coconut products that are certified fair trade like

If you are looking to bake with a non-dairy option, coconut milk is a great substitute for heavy cream. This is a great way to sneak in some healthy fats into sweet treats. Coconut milk can be substituted at a 1:1 ratio in most recipes, making it an easy ingredient swap! Keep in mind your baked goods may have a light coconut flavor, but is hardly noticeable in my experience.  

6. Rice Milk

If you have a nut allergy or are looking to avoid nuts and seeds, rice milk is a great option for you. Rice milk is made by blending rice with water, so the flavor is quite mild. This milk alternative is ideal for vegans and those with lactose intolerance.

As with the other options on this list, it provides a good source of vitamin D, vitamin B and magnesium. The antioxidants of rice milk also help with skin health, boost digestion, and aid with overall strength of the immune system.

So is there a downside to rice milk? Well, kind of. The sweet flavor is due to its high carbohydrate content and larger amount of sugar. So if you’re looking to cut back on the sugar scale, rice milk might be one to avoid.  

Can I make my own sustainable milk alternative?

You don’t need to be a farmer or professional to make your own milk! If you’re looking to take your sustainability journey to the take level, check out the Nutr Machine – an at-home nut milk maker.

Investing in the Nutr Machine help you to eliminate milk cartons entirely, and ensure that your creations are free from preservatives and artificial ingredients. The machine can be used to make plant-based drinks, tea, smoothie bowls, and much more. The brand also plants a tree for every machine sold, and has an awesome recipe library to get you started! 

 

It’s safe to say that whichever milk alternative you choose will be a more sustainable choice than dairy. Ditching cow’s milk is by far one of the best ways to address the impact of dairy production and consumption. Whether you are focused on health benefits, taste, or specific ingredients, there are tons of eco-friendly options that are good for you – and even better for the plant.

Which sustainable milk alternative will you be trying? Let me know in the comments below!