These days, when we go to buy a gallon of milk, we face more choices than ever.

Traditional cow's milk is now joined by a variety of plant-based milk options.

As concerns grow about our health, the environment, and animal welfare, more and more people are choosing plant-based milks.

According to Dana Ellis Hunnes, PhD, MPH, a senior dietitian at UCLA Health, “There's really no downside to drinking plant-based milk instead of cow's milk. Plant-based milk, along with a plant-forward diet, offers many benefits for both our health and the planet.”

Exploring the Variety of Plant-Based Milk

We are lucky to have many types of plant-based milks to choose from, each offering its own distinct flavor. These milks are primarily categorized by the type of plant they come from:

• Fruit-based: Banana milk

• Grain-based: Such as rice, quinoa, and oat milks

• Legume-based: Including pea protein and soy milk

• Nut-based: Such as walnut, cashew, almond, and coconut milks

• Seed-based: Sesame, and flaxseed milks

The Health Benefits of Plant-Based Milk

People turn to non-dairy milks for a variety of reasons, including allergies and intolerances. However, even if cow's milk doesn't cause issues for us, we might still benefit from plant-based alternatives.

Here are some reasons to make the switch:

• No Hormones: Cows naturally produce estrogen during pregnancy, and cows on factory farms experience multiple pregnancies, leading to elevated hormone levels in their milk.

• Lower Fat and Calories: Compared to whole-fat cow's milk, most plant-based milks contain 37% to 75% less fat. They also tend to have fewer calories, making them a healthier option for those watching their fat intake.

• Less Sugar: Unsweetened plant-based milks have just 1 gram of carbohydrates, compared to the 12 grams in cow's milk from natural milk sugars (lactose).

Environmental Benefits of Plant-Based Milk

Switching to plant-based milk can help protect our planet. Plant-based milks require fewer resources and have a smaller environmental footprint than dairy milk:

• Less Land Required: Producing a gallon of plant-based milk requires only 10% of the land needed to produce a gallon of cow's milk. This significantly reduces deforestation, which is a major contributor to climate change.

• Water Conservation: Plant-based milks use up to 90% less water compared to dairy milk production.

• Fewer Greenhouse Gas Emissions: Dairy cows emit significantly more carbon dioxide than the plants used to produce milk alternatives, helping reduce the overall carbon footprint.

Choosing the Right Plant-Based Milk

Here are some tips for selecting the right plant-based milk for us:

• Find What Tastes Best: Try different types and flavors until you find one you enjoy. The more you like it, the more likely you are to incorporate it into your daily routine.

• Check the Nutritional Label: Not all plant-based milks are the same. Make sure the milk you choose meets your nutritional needs, such as calcium or vitamin D.

• Look for Protein: If you're vegan or need extra protein, go for varieties like pea, flaxseed, or soy milk, which provide more protein than other alternatives.

• Consider the Cost: Plant-based milks can be pricier than cow's milk. Look for affordable options that meet your nutritional and taste preferences.

For a smooth transition to plant-based milks, reach out to a dietitian or healthcare provider to understand which options are best for your needs!

Which type of milk is best for you? - Jonathan J. O’Sullivan & Grace E. Cunningham

Video by TED-Ed