Choosing the most sustainable plant-based milk can feel overwhelming with the myriad of options available today. It’s important to recognize that conventional dairy milk is responsible for approximately three times the greenhouse gases produced by any plant-based alternative, not to mention its significant contribution to methane emissions. Transitioning to plant-based milk is a meaningful step toward fostering more sustainable food systems. However, it’s crucial to understand that not all alternatives are created equal, as they vary widely in their environmental impact. For valuable insights on how to choose the best option for sustainability, be sure to check out the guides at the end of this post, which consider factors such as environmental footprint, cost, and taste.
Got Milk? Our Top 10 Sustainable Milk Picks:
- Oat Milk
- Hemp Milk
- Coconut Milk
- Rice Milk
- Cashew Milk
- Pea Milk
- Hazelnut Milk
- Flax Milk
- Potato Milk
- Almond Milk
- Soy Milk
1. Oat Milk
Oat milk has gained immense popularity in recent years. Currently, plant-based milk constitutes 16% of all retail milk dollar sales, with oat milk standing as the second most favored option, following almond milk. From an environmental standpoint, oats (Avena sativa) require minimal water, thriving in cooler climates that help retain moisture. To illustrate, producing a liter of oat milk demands approximately 48 liters of water, and one glass of oat milk emits around 0.4 pounds of carbon dioxide. These figures are quite promising!
Moreover, oat milk is nutritionally beneficial, containing calcium, vitamin D, and B vitamins such as riboflavin (B2) and vitamin B12. It is free from lactose, nuts, and soy, making it suitable for individuals with specific dietary restrictions. However, while oat milk has many advantages, one downside is its reliance on pesticides and fertilizers for cultivation. According to the USDA, over 60% of oat crops are treated with pesticides, and 75% are treated with chemical fertilizers.
2. Hemp Milk
If you are passionate about sustainability, you might be familiar with hemp. Hemp fibers are celebrated as a sustainable alternative to conventional plastic-based fabrics like polyester and nylon. The hemp plant is incredibly versatile, serving as a textile, construction material, and even for making pulp and paper or hemp-based plastics. At first glance, hemp milk appears to be an ideal option! It requires minimal pesticides and water due to its natural resistance to diseases and its ability to provide ample shade.
Hemp milk is low in saturated fats and rich in omega-3 fatty acids. Nevertheless, a significant drawback is its often higher cost compared to other plant-based milks.
3. Coconut Milk
Coconuts, native to Southeast Asia, have dispersed throughout tropical regions, which contributes to higher food transportation emissions. Additionally, monoculture farming practices have emerged as a concern in coconut cultivation, posing threats to local biodiversity. In countries like the Philippines, Indonesia, and India, coconut workers often face exploitation and low wages.
On the positive side, coconut trees generally require minimal fertilizers and pesticides and thrive in areas with abundant water. Moreover, organic coconut milk is widely available, allowing consumers to avoid chemicals and enhance the environmental benefits of this dairy alternative.
4. Rice Milk
Rice milk tends to have a heavier carbon footprint than oat or almond milk, which is a notable downside. It requires around 54 liters of water per glass, slightly less than almond milk, but more than oat milk. Nutritionally, rice milk falls short compared to other options on this list. However, when compared to dairy milk, rice milk still demonstrates advantages in terms of emissions, land use, and water consumption.
5. Cashew Milk
While cashews can be cultivated in the US, they are predominantly grown in India, Africa, and Vietnam, which raises concerns about food miles and greenhouse gas emissions. Additionally, human rights issues plague the cashew industry, with many workers being underpaid and subjected to hazardous working conditions. Reports from Human Rights Watch indicate that workers in cashew farming often suffer from hand burns, respiratory problems, and allergic reactions. Only a small percentage of cashews currently on the market carry Fair Trade Certification.
While cashews are nutritious and generally more environmentally friendly than dairy milk, their overall sustainability status is still under scrutiny.
6. Pea Milk
Pea milk is an excellent nutritional choice! It boasts higher levels of protein, calcium, vitamin D, and various micronutrients compared to many other plant-based milks. Many consumers appreciate pea milk for its taste, which is often likened to cow’s milk. Furthermore, pea cultivation requires significantly less water and fertilizer than almond farming, making it an environmentally sound choice.
7. Hazelnut Milk
Hazelnuts thrive in areas characterized by naturally higher rainfall, such as Southern Europe and North America, which means they require less irrigation. Although hazelnut milk is delicious, it isn’t as widely recognized yet, and its environmental benefits and drawbacks merit further exploration. Interestingly, hazelnuts are primarily pollinated by wind rather than bees.
8. Flax Milk
Flax milk, derived from flax seeds, is an excellent option for individuals with nut allergies who still seek a good source of protein and omega-3 fatty acids. Nutritionally, flax milk is impressive, matching dairy milk in calcium content. From an environmental perspective, industrial flax production occurs across the US, Canada, India, China, Europe, and Africa. Flax is a versatile crop used for oils, animal feed, and even spun into fabric.
Flax cultivation is efficient, yielding between 1,200 and 1,400 pounds of seed per acre, and it requires minimal water. One study indicates that growing the same amount of almonds necessitates 15 times more water! Additionally, flaxseed is non-GMO and requires significantly fewer chemicals like fertilizers and pesticides.
9. Potato Milk
While potato milk may sound unappealing, allow me to explain its merits! This milk alternative consists of water, potatoes, rapeseed oil, and sugars, resulting in a mild flavor. From a sustainability standpoint, potato milk is exceptional! Potatoes are incredibly land-efficient and require only half the water that almonds do. They are nutritionally rich, containing a variety of vitamins, minerals, carbohydrates, and fiber.
Although potato milk is lesser-known, it serves as a fantastic option for those with nut, soy, or grain allergies. Making it at home is simple, resulting in a mild-flavored and creamy texture.
10. Almond Milk
Finally, we arrive at almond milk! Several years ago, one might have confidently stated that almond milk was the most sustainable nut milk available. As one of the most popular dairy milk alternatives, almond milk has been a staple in American households for quite some time. While it is a better alternative to dairy, almond cultivation involves significant water usage, with one liter of almond milk requiring about 371 liters of water to produce. Alarmingly, a substantial portion of almond production occurs in California, where farmers have faced criticism for depleting groundwater resources. Furthermore, almond milk has been linked to negative impacts on bee populations, as nearly 70% of commercial bees in the US are transported each spring to pollinate almond crops.
11. An Honorable Mention: Soy Milk
Soy milk, once regarded as a leading sustainable milk alternative, has been at the center of various debates in recent years. Concerns range from hormonal effects to environmental impacts, warranting a closer examination of this milk’s true standing.
Pros of Soy Milk:
- Lower Environmental Impact: Compared to cow’s milk, soy milk has significantly reduced CO2 emissions and water usage. When compared to oat milk, both hold relatively comparable environmental footprints.
- Nitrogen Fixation: As a legume, soy possesses the unique ability to fix nitrogen, enriching the soil in which it is grown. This characteristic positions it as a potential candidate for sustainable farming practices, benefiting future crops.
- Initiatives for Better Farming Practices: Organizations like the WWF and US Soy are investing in efforts to develop more sustainable and responsible farming techniques for soy, recognizing its potential and addressing its current challenges.
Cons of Soy Milk:
- Hormone Concerns: Soy milk’s hormone content, particularly phytoestrogens, has sparked significant debate. Although some express concerns regarding potential links to breast cancer, recent studies suggest these risks may be overstated. However, public apprehension has contributed to a temporary decline in soy milk’s popularity.
- Environmental Challenges: Despite having a lower carbon footprint, soy cultivation poses challenges such as substantial soil erosion, especially in South America. Moreover, soy farming has become a primary driver of deforestation, notably in regions like the Amazon.
- Societal Impacts: Soy cultivation in Brazil and Argentina has been associated with the displacement of small farming communities. The prevalence of large-scale soy monoculture often marginalizes smallholder farmers, leading to socioeconomic disparities and issues related to workers’ rights and exploitation.
- Large-scale Production: While soybeans have a variety of applications, a significant portion of the global soy crop is allocated for animal feed. Major soy-producing nations, including Brazil, Argentina, and the US, account for approximately 80% of global soybean cultivation, often prioritizing demand over sustainability.
If you are contemplating soy milk as your preferred milk alternative, it may be prudent to choose organic soy products. Given the concerns surrounding South American soy, seeking sourcing outside this region can also be a responsible decision. As with many consumer choices, being informed empowers you to align your decisions with your health and ethical values.
Which Plant-Based Milk is the Most Sustainable?
When determining the most sustainable non-dairy milk, several factors come into play:
Environmental Impact
Water: Assess the amount of water required for both farming and processing the crop.
Deforestation: Investigate if the crop is linked to deforestation or land clearing for agriculture.
GHG Emissions: Evaluate whether the production and transportation of the crop contribute to excessive greenhouse gas emissions.
Packaging and Waste: Consider if the product is packaged in environmentally harmful materials that are not easily disposed of.
Pro Tip: You can reduce your environmental impact by learning food preservation techniques and opting for food packaged sustainably. Supporting products grown under regenerative farming principles is also a wise choice!
Social Impact
Working Conditions and Wages: Investigate whether those involved in the farming and processing of the product receive fair wages and work in safe conditions.
Human Health
GMOs and Organic: Consider whether any chemicals or modern processes involved could be harmful to human health.
Other Factors to Consider When Shopping for the Most Sustainable Milk
Cost: Is the milk alternative affordable? Some options can be quite pricey!
Pro Tip: If you’re aiming for a zero-waste kitchen and want to save money, consider shopping at online bulk stores! This has been my approach for purchasing zero-waste tea and coffee for quite some time now.
Certifications: Look for sustainable certifications that verify the product’s credibility.
Pro Tip: A smart sustainable shopping tip is to prioritize certifications. For plant-based milk, seek Fair Trade and USDA Organic certifications whenever possible. This applies to organic tea brands as well.
Local and Homemade Options: Could you create your own version of the product to mitigate the negative impacts associated with commercial alternatives?
A Final Word on Milk Alternatives
All the milk alternatives discussed contribute positively to both people and the planet! The most sustainable milk alternative is one that minimizes emissions, land use, and water consumption while holding credible sustainable certifications. Additional considerations include food miles and cost, or even the possibility of making your own sustainable milk! Please share your experiences in the comments if you decide to try any of these options or make your own, and let me know how it turns out!