13 Plant-Based Milks Compared — This Green Lifestyle

Historically, nut milks have been around for centuries. As far back as the eight century, the medieval European Moors described milk made from the almonds imported from the Middle East. So although the dairy industry would prefer to keep a monopoly on the word “milk,” it’s working against centuries of linguistic history!

Is plant milk healthier?

Many proponents of non-dairy milk will tell you that it’s healthier than the dairy alternatives. That can be a hard pill to swallow—after all, the dairy industry (supported by the US government!) has been telling us for decades that cow’s milk is healthy and even necessary for humans and especially children. Just look at the most recent iteration of USDA’s dairy recommendation.

Ever heard of the “Got Milk?” campaigns? These eye-catching posters usually have supermodels, actors, or professional athletes posing with a smile and a milk mustache. This kind of representation in the media makes it psychologically difficult to believe anything other than the fact that dairy is “healthy.” 

The bottom line is that the US government and companies such as Got Milk are financially invested in the success of the dairy industry, so of course they’re going to tell you that dairy is healthy, regardless of the science.

Many studies of the past two decades are raising increasing concerns about the impact of dairy on long-term health. For example, these studies have linked the consumption of dairy (particularly in its “raw” milk form) to increased risk of cancers, heart disease, and Alzheimer’s.

On the other hand, the plant-based alternative milks, made from nuts and seeds, come with fewer concerns and more benefits. Nuts and seeds are not only a healthy source of protein and unsaturated fats, but they have shown to provide protective effects against heart disease.

That said, by no means am I trying to tell you what to do; I think you should just take a moment to gauge the facts and understand the industry biases. 

Plant milks and coffee shops

Many coffee shops, if not most, now offer various plant-based milk alternatives. If you’re like me and like a good latté or cappuccino, this is essential to enjoying your coffee without compromising your dietary preferences.

The most popular plant-based milks include almond, oat, coconut, and soy milk, and these are consequently the most popular options at coffee shops. Even if you still consume dairy, there’s nothing wrong with consuming plant-based milks.

In fact, oat milk is becoming increasingly popular amongst baristas due to its ability to foam up and its mostly neutral flavor. Whereas just a few years ago you’d have been hard-pressed to find oat milk in a coffee shop, it’s now a coffee connoisseur staple! 

Unfortunately, plant-based milks are not yet ubiquitous options. If you are in a more rural area, or visit an “old-school” café, the only options may be dairy-based. The plant-based trend is also slower to spread to other countries, so if you’re abroad and looking for non-dairy alternatives, you should keep your eye out for “hipster” coffee shops which will (stereotypically) be more likely to carry plant-based milks!

Comparison of plant-based milks

Plant milks are usually made from nuts or seeds, which offer the most in terms of flavor, texture, and nutrients as compared to dairy.

Botanically speaking, all nuts are technically the seeds of the plants from which they come. Culinarily (as with the vegetable vs. fruit debate), nuts and seeds are usually considered two separate categories. You can learn more about the comparison between nuts and seeds here. 

Nut-based milks

For the sake of our culinary standards, we’ll keep nuts and seeds separately as we compare the different plant milks. First, let’s take a look at the most popular nut-based milks: 

Almond milk

Almond milk has been around for centuries and is one of the most well-known non-dairy milk alternatives. Its taste is relatively neutral and is perfect for drinking on its own, with cereal, or in coffee. When making almond milk at home, it has to be strained to avoid a grainy texture.

As a side note: almonds have in recent years become a scapegoat for California’s water mismanagement due to their high water consumption, but notably this consumption is comparable to other tree nuts. Although we should certainly be concerned about the environmental impact of tree nut farming, it’s important to remember that all plants need water to grow, and all plants (including trees) require less water than it takes to raise cattle for beef, for instance.

Cashew milk

Cashew milk is similar to almond milk in terms of flavor. Cashews are naturally creamy and skin-less in their processed state (which is how we buy them at the store), so unlike almonds they don’t have to be strained when turned into milk. 

Pistachio milk

Did you know that you can make milk from pistachios? Maybe you did, since pistachio ice cream has been around for ages. Pistachio milk tends to be (as expected) pale green in color, and it’s more flavorful than other nut milks, actually tasting somewhat like pistachios! It’s not widely available in stores, but you can easily make it yourself at home.