Why have them, what are they, and what is the best
There are two main reasons to use milk alternatives: animal rights and environmental footprint. Most milk brands at major grocery stores are from large corporations that treat cows as just part of their supply chain, rather than as living creatures. The manufacturing plants are shockingly wasteful in terms of water runoff and waste, greenhouse gas emissions (from both the cows themselves and the manufacturing), and physical waste.
There is also the debate on whether or not adult humans should be drinking milk in the first place. Although dairy is a great source of calcium and protein, biologically speaking, mammals stop drinking milk when they reach a certain level of maturity.
But, the idea of dairy milk is engrained in a majority of people's diets and mindsets. When first introduced to the idea of a dairy milk alternatives, I was confused, apprehensive, and definitely overwhelmed by the number of options. Changing my mindset and then finding the right alternative for me, my priorities, and taste preference, took a long time. So, I figured I would put a summary of my digging together should it be helpful for you!
I personally go with oat milk -- but pecan and (organic) soy are pretty good options as well.
Almond: would not recommend
Almond milk is one of the easiest options to find. It is usually the first go-to with milk alternatives, and is frequently featured at coffee shops. Almond milk is one of the cheaper options for dairy alternatives as well. But, an enormous amount of water is required to grow the almonds and to produce the milk product. What makes this worse is that most almond milks are produced in California where water is already pretty scarce. Almond milk is not a great source of protein, and often has artificial thickeners to help it last longer.
Soy: would recommend organic
Soy milk is another popular option, and can also be found at some coffee shops. Soy milk uses impressively little water, and is a great source of protein. However, the soy milk that you find in a grocery store is likely filled with artificial thickeners and sweeteners, and genetically modified soybeans. So if you find organic soy milk, that would be a great option in terms of sustainability.
Cashew: neutral, recommend if fair trade
Cashew milk has roughly the same nutritional content as almond milk, but is much more sustainable. Cashew milk is very easy to make at home (all you have to do is soak the cashews overnight, and blend with more water, and a little maple syrup), but I find it has an odd aftertaste. If you are looking for a neutral alternative, I would not recommend cashew milk. Cashews are not too harsh on the land, but cashew processing often features pretty horrible human rights violations -- so be sure to look for fair trade cashews (which is easier to find when shopping for cashews the nut rather than cashew milk).
Pecan: would recommend
I was introduced to Pecan milk when attempting to make my own cashew milk (as the pecan recipe popped up as a recommendation). The recipe for pecan milk is pretty much the same as cashew milk, but it does not require any soaking. I found that pecan milk has a more neutral flavor than cashew milk, so not only is it quick to make but also works very well as a dairy alternative! Pecans are usually locally grown (in the southwest US), and are often sustainable. The only catch is that pecans are pretty expensive, and it's pretty hard to find pecan milk. So you will likely have to DIY.
Coconut: would not recommend
Coconut milk is immediately appealing for those with nut allergies. It is usually fortified with important nutrients and is relatively cheap for dairy-alternatives. However, it is not a good source of protein. Coconut milk does not have a great environmental footprint either -- although the trees are easy to grow, coconuts are usually shipped from Asia which means lots of pollution from transportation and hairy working conditions. Fair Trade coconut milk at least guarantees sustainable working conditions, but there is still the pollution factor from shipping the coconut milk and/or coconuts.
Rice: would not recommend
Rice milk is a great nut-free alternative. Although hard to find, it actually tastes the best for the nut-free options. It's sweeter than other nut-free alternatives, and can be easily fortified with calcium and other important vitamins. Unfortunately, rice produces quite a lot of greenhouse gases in terms of processing and shipping, and requires a lot of water to grow.
Pea: would not recommend
Then there's the slightly more adventurous option of Pea Milk. Pea milk is very similar to soy milk in terms of carbon emissions, water usage, and protein -- which makes it a pretty good alternative. Only catch is the taste: it tends to be a little grassier than other dairy alternatives. So if you are looking for a complete dairy replacement, including taste, pea milk might not be your best option.
Oat: would recommend
Last, but not least, Oat Milk. Oat milk produces very little carbon emissions, and requires very little water and resources (oats are pretty easy to grow). I've found oat milk to be the closest to dairy milk in terms of texture and taste, and it is still pretty nutritious. The one catch with oat milk is that there are sometimes traces of glyphosate, a dangerous pesticide, so make sure that the brand you buy is glyphosate-free. I recommend Oatly!
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