To Mylk Or Not To Mylk?

Whether it’s “wellness” culture or simply environmental concern that got you, chances are you’ve dabbled in the world of alternate milks (known also as ‘mylk’).

The industry is enormous. According to Forbes, in 2021, the global alternate milk market was estimated to be worth at least USD $22.25 billion - a number which is expected to double by 2028. And this isn’t just due to our plant-based, coffee-creamer, loving friends in the U.S. Last year, it was found that one in six adult Australians will opt for plant-based alternatives to milk.

So, with so many of us contributing to this ‘mylk’ phenomena, what are the benefits of plant-based milk? Are all alternatives created equal? And how much better are they actually, in terms of environmental impact and nutrition?

The size of the industry has created a wealth of choices for the plant-based milk consumer. We have the usual choice between soy, oat and almond; now there’s macadamia, pecan, pistachio, hemp, pea, rice and many, many more.

HANNAH AHERN

The primary benefit of consuming these milks is environmentally-driven. Full cream milk is, of course, made from methane-producing cows; an aspect of climate change which is of serious concern. According to researchers at Oxford, meat and dairy production uses 83 percent of the world’s farmland and produces 60 percent of agriculture’s greenhouse gas emissions… all this while supplying only 18 percent of calories and 37 percent of the protein consumed by humans.

Having a more plant-based diet is one of the best ways to tackle this issue - this includes the consumption of plant-based milk. In 2018, dairy was found to be around three times more greenhouse gas emission-intensive than plant-based milk, highlighting the fact that plant-based milks have a better environmental impact when it comes to greenhouse-gas emissions, water use and land.

But not all plant-based varieties present the same benefits. Many people know that almond milk is not as water-efficient to produce as other alternatives. For example, one Californian almond kernel requires twelve litres of water to produce. This raises serious questions surrounding almond milk’s impact in water-scarce areas, such as California. But what not many people know about the production of almond milk is that it also has a ‘bee problem.’ Almond milk production requires bees for cross-pollination and has led to a high bee mortality rate. Bees are vital for the preservation of biodiversity and ecological balance, so this form of industrialisation poses serious risks.

In comparison, milks made from legume, such as soy and hemp, are extremely water efficient. Soy milk particularly is known for having a very good environmental performance in terms of water, global warming potential and land use. One concern regarding soy milk, however, is the land-clearing of native vegetation to grow soybeans, in countries such as the US and Brazil. Nut milks, such as almond and macadamia, tend to fall a little behind on the nutritional ladder. While popular due to being a little lighter on the calories, it’s also, unsurprisingly, lighter on nutrients. You will find that many nut milks are fortified with calcium and B12 - so make sure to look out for fortified options if these milks take your vote.

Oat, on the other hand, while also less waterintensive, requires a large amount of land and pesticides, leading to significant soil depletion. Evidently, in terms of environmental impact, there is no perfect plant-based milk. But rest assured, the negative impact of these milks is less than their dairy counterparts. Another important factor to consider when making your choice is how do these milks level up in terms of nutrition? Full cream milk, to many people’s surprise, is generally considered a great option. Ask any dietician, and they’ll tell you: the nutrient-dense, protein-packed, vitaminrich full cream bottle will keep your bones and your body strong. It’s a great source of nutrients such as Calcium, Vitamin B12 and Potassium. Soy milk is not far behind. Similar in its proteinrichness and relatively low fat and sugars, it also contains essential nutrients such as Calcium, Vitamin B12 and Potassium. It appears to be a wonderful option for vegans and environmentally conscious consumers who seek their daily hit of nutrient-packed goodness. Oat milk, while also slightly lacking on the protein and natural vitamin front, is also usually fortified for extra nutritional benefit. Its additional carbohydrates make it higher in fibre which is great for gut health and good digestion. However, one of the biggest problems

When it comes to with plant-based milks, nutritionally choosing the best speaking, is the presence of additives. plant-based milks, a rule For example, when you’re buying a of thumb: look for the bottle of almond milk, you’re usually only smallest ingredient list possible. getting around 3 percent made up of almonds. So, what kind of additives should you look out for? Vegetable oils, gums, thickeners and starches. You’ll often find barista milks to be particularly bad on the additive front as they make our daily coffees ‘smooth’ and ‘creamy.’ Similarly, vegetable oils and starches, such as ‘maltodextrin,’ have been found to be extremely inflammatory and can even be compromising to your gut microbiome. The consensus being that, it’s best to avoid these when you can. When it comes to choosing the best plant-based milks, a rule of thumb: look for the smallest ingredient list possible. Names of preservatives you don’t recognise should be avoided where possible and the more raw the ingredient list, the better. But don’t worry too much, barista milks are highly popular and can be hard to avoid at times. ‘Everything in moderation’ is the key to keeping your gut and body happy. With so many of us drinking a range of milks, it’s important to make an educated choice, based on what matters most to you. So, next time you order your morning cup of coffee, make your own decision. Your body and mind will thank you for it. It’s about time we all stopped drinking a compulsory almond latte, simply because it featured in the latest ‘that girl’ morning routine.