{"id":16204,"date":"2024-03-01T10:00:00","date_gmt":"2024-03-01T18:00:00","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=16204"},"modified":"2026-09-15T00:54:04","modified_gmt":"2026-09-15T07:54:04","slug":"milk-substitutes","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/milk-substitutes\/","title":{"rendered":"Plant-Based Milk: What to Consider When Choosing an Alternative"},"content":{"rendered":"

When you think of a carton of dairy milk, you might envision happy cows grazing on green grass, thanks to Dairy Council commercials<\/a> \u2014 or be reminded of those celebrity-laden \u201cGot Milk?\u201d ads<\/a> from the 1990s. Both of these advertising campaigns were introduced to try to persuade more people to drink cow\u2019s milk. But the fact of the matter is dairy milk consumption has been <\/strong>steadily declining since the 1940s<\/strong><\/a>. And as younger generations like Gen Z become increasingly concerned about the dairy industry\u2019s impact on climate change<\/a>, that\u2019s likely to continue.<\/p>\n

Needless to say, dairy has been a global staple for a long time. And cow\u2019s milk, in particular, has been touted as \u201cnature\u2019s most perfect food.\u201d Health organizations and the media tell us it\u2019s crucial for strong bones and healthy kids. But is it?<\/p>\n

Although a glass of cow\u2019s milk does contain a large amount of calcium, it turns out that calcium isn\u2019t the only essential nutrient for strong bones. And remarkably enough, dairy might actually be associated with an increased risk of osteoporosis<\/a>.<\/p>\n

Sure, cow\u2019s milk is nature\u2019s most perfect food \u2014 for a baby cow<\/i>. But baby cows have four stomachs and can double their birth weight<\/a> in 56 days. Humans are a wee bit different. And as it turns out, human milk is different<\/a>, too.<\/p>\n

The truth is that humans are the only species on earth that drink milk after infancy.<\/strong> And we\u2019re also the only ones drinking milk from another species. And it might not be what our bodies are designed to do, either. In fact, around 68% of people<\/a> worldwide are lactose intolerant, with the highest percentages occurring in communities of color.<\/p>\n

There are also significant<\/a> ethical and environmental concerns with modern dairy \u2014 including the confinement and mistreatment of dairy cows, the resources the industry uses up, and the pollution it generates.<\/p>\n

As a result, many people are realizing that dairy is not an especially healthy food \u2014 for people, animals, or the planet \u2014 and instead, they\u2019re checking out vegan milk alternatives.<\/p>\n

So, what types of plant milks are out there? What are the benefits and downsides of each? Can you make your own? And what else should you consider when choosing plant-based milk?<\/p>\n

What Is Plant Milk?<\/h2>\n
\"Assortment
iStock.com\/Natalia Lebedeva<\/figcaption><\/figure>\n

Nondairy milk comes from plants<\/b> \u2014 like legumes, nuts<\/a>, seeds, or grains \u2014 instead of cows. To make it<\/a>, the food is typically mashed, ground up, or crushed, heated with water, and then strained to capture the leftover liquid or \u201cmilk\u201d that\u2019s released.<\/p>\n

Some of the most popular plant-based milks are:<\/p>\n