Milk Substitutes: Switching to Plant Milk

One of the easiest dietary changes I made on my plant-based journey was swapping regular cow’s milk for a plant-based milk.  There are so many choices in the supermarket nowadays and you can even make them at home if you want to save money and keep the ingredients to a minimum.  Here’s a primer on plant milks.

Plant Milks. Image by wayhomestudio on Freepik at www.freepik.com

What are Plant Milks?

Plant milks are liquid alternatives to traditional dairy milk made from various plant sources. Unlike regular dairy which comes from animals, plant milks are made from nuts, seeds, grains, and beans. Each plant milk offers a slightly different flavour profile, consistency and nutritional composition. They are created by blending plant ingredients with water and then straining the mixture to remove the solids. The result is a smooth, milk-like drink that can be used in coffee or tea, for cereal and other recipes. I’m sure you’ve seen them in the grocery store: oat, soy and almond are commonplace. The commercial milks usually add some vitamins like A and D, like cow’s milk.

Why Dairy is Unhealthy

Plant-based milks are healthier than standard dairy milk because they’re low in saturated fat and cholesterol. This is important to help reverse and prevent heart disease, lower blood pressure and reduce inflammation. A recent University of Toronto study was published supporting these findings. Here’s the link to the source material if you are interested.

Plant milks are also beneficial because they contain antioxidants and fiber, unlike animal foods. For people who are lactose intolerant or who have gastrointestinal disorders like IBS, Crohn’s and colitis, they are a perfect alternative because they can be easier to digest.  

Dairy farming requires cows to be lactating, so the milk contains high levels of estrogen.  This can have detrimental impacts to our health, contributing to female issues like fibroids, endometriosis, and breast cancer.  Men don’t come out unscathed either --- cow’s milk contributes to man-boobs, erectile dysfunction, and has been linked to prostate cancer. Oddly, the acidic nature of cow’s milk along with the high estrogen levels can lead to osteoporosis. 

Milk Advertising. Designed by Freepik at www.freepik.com

The dairy industry has done a great marketing job to convince us that we need the calcium from milk for our bone health, but the opposite is true. Remember the “Got Milk” ads? Bone density comes from weight bearing exercise, not consuming excessive amounts of calcium. 

Environmental Benefits of Plant Milks

Plant milks have a much lower environmental footprint than traditional dairy milk. The production of plant milks requires significantly less water and land than the dairy industry. Plants generate fewer greenhouse gases than their dairy counterparts and have a lower carbon footprint.  The main issue is that dairy cows require significantly more land and water, and generate methane contributing to climate warming.  Swapping dairy for plants is an easy way to support a more sustainable food system. 

Dairy Production Impact. Image source: statista at www.statista.com/chart/22659/cows-milk-plant-milk-sustainability/

The Problem with Dairy Production

For many years, I was oblivious to the treatment of cows to produce milk. I would see a picture of a happy cow in the supermarket and read children’s books with cows in green fields and didn’t give it a second thought. The truth is dairy milk production isn’t kind to the cows.

Most dairy is produced in a factory environment often involving overcrowding and limited access to pasture, if any. The cows are unnaturally impregnated so they can continually produce milk. They have been selectively bred to produce high volumes of milk, with very large udders. The constant machine milking leads to infections and mastitis. After about four or five years when milk production wanes, they are sent for slaughter and end up as hamburger.  Keep this in mind, because those burgers have high levels of estrogen generating the same health issues as dairy noted above. 

Alternatives to Dairy Milk

There are many plant milks available but here’s a short list of common ones:

Oat Milk - Made from oats, it’s creamy and slightly sweet, making it a favorite for coffee and baking. Homemade is thinner and less sweet because an enzyme, amylase, is used during commercial production to make it richer and sweeter tasting.

Soy Milk - Made from soybeans, it's high in protein and has a taste that's often compared to cow's milk. It’s usually higher in fat making it creamier and richer for baking.

Almond Milk - Made from almonds, it’s a popular choice due to its mild flavor and low-calorie content.

Rice Milk - Made from rice, it’s a good option for those with nut allergies, although it has a thinner consistency.

My Favourite Plant Milks

Everyone has a different palate, so it’s worth giving a variety of these milks a try to decide which one tastes the best to you. I recommend choosing organic to avoid excessive pesticides and herbicide exposure.

I’ve tried several milks, but I always go back to my two favourites – soy and oat.  I enjoy vanilla soy milk in my coffee at home because it is creamy.  When baking, I like using soy which has a higher fat content, so cakes and muffins are richer and moister. Plain unflavoured, unsweetened soy also works well in savory dishes like broccoli soup or alfredo sauce.  

Minor Figures Barista Oat Milk and Natur-a Organic Soy Milk

There are specialty oat milks that baristas prefer which are great for foaming milk for lattes and cappuccinos. I like oat milk in my tea, and I often make my own at home because it’s the easiest one to whip up.  Stay tuned for an easy homemade oat milk recipe coming soon!

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