Rule Of Thumb: What Is The Most Ethical Milk To Drink?
Jonathan Knowles
At one point in time, when you asked for milk in your coffee, you did not have to preface the request with the source of the milk. Now coffee shops offer multiple alternatives to dairy milk for vegans, lactose intolerant, and those that prefer the taste over dairy milk. With more options becoming available to us, which milk should we choose based on sustainability and nutrition?
The sales of dairy milk have dropped year to year, while plant-based milk sales continue to rise. Now making up thirteen percent of overall "milk" sales, the plethora of dairy alternatives seems to only grow.
Humans are the only species to drink milk from another. People turned to drink animal milk because it was a new source of nutrients and reduced the risk of starvation. As children, we produce the enzyme lactase which can break down lactose, the sugars in milk, to use as energy. As we reach adulthood, many of us stop producing this enzyme which means we are unable to properly digest milk, leading to uncomfortable side effects when drinking dairy.
All animal milk contains lactose, however, the milk from goats and camels has a different protein make-up than cow milk that tends to cause less of an allergic reaction in those that are intolerant. These options are both a rich source of nutrients and protein but tend to be more calorie-dense than cow and plant-based milk.
Nomadic and Eastern cultures have been consuming the milk of other animals besides cows for centuries. In many cultures, animal milk has both nutritional and spiritual importance. For example, Mongolians drink fermented mare’s milk called Airag or Kumis. When fermented lactose in the milk is destroyed and converted to ethanol, lactic acid, and carbon dioxide, giving it a slight alcohol concentration. This drink plays a significant role in Mongolian culture as a nutrient-rich alternative to other alcoholic beverages. As goat and camel milk becomes more mainstream there is potential for mistreatment of these animals. Camels and goats are even less suitable for industrialization and producing milk on a large scale to meet demands.
For years dairy milk has gotten a bad reputation. As documentaries air and videos leak that expose the unethical and inhumane practices towards dairy cattle, consumers choose to buy an alternative that does not contribute to the industry and sits well with their conscience. Propaganda through milk, cheese, and yogurt advertisements depict happy cows enjoying farm life. This image is far from the truth for cattle, a part of the industrial food production system. Dairy cows' bodies are put to the extreme to produce milk, and their life span is decreased from twenty years to just four or five.
The dairy industry also has a substantial negative impact on the environment. An immense amount of water usage is required to support a dairy cow's life and produce milk. Cows also produce significant amounts of greenhouse gas, which has a considerable effect on global warming. The factories processing milk and transportation of products worldwide also contribute to the emission of carbon dioxide in the atmosphere.
Milk has been promoted as a staple in Americans' diets for its nutritional value. Milk is a rich source of calcium, essential for bone and muscle health. Milk is also fortified with Vitamin D, also crucial for bone health. Both calcium and Vitamin D are thought to play a role in reducing the risk of cancer. However, some research suggests that milk is high in saturated fat, which contributes to "heart disease, type 2 diabetes, and Alzheimer's disease. Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers."
With all this in mind, consumers are turning to the alternatives: plant-based milk. Supermarkets stock various "milk" options, from soy, oat, coconut, rice to practically any type of nut. Compared to dairy milk, any of its plant-based counterparts are more sustainable and environmentally-friendly options. Growing plant sources for milk produces fewer emissions and requires less water and land use than what is needed to produce dairy milk.
Plant milk also can thank its popularity to the craze surrounding clean eating. Particularly between 2009 and 2014, Americans were obsessed with the idea of clean diets that avoided gluten, sugar, and dairy for health purposes. Alternatives products to these "bad" food groups were advertised and stocked everywhere. While oat milk lattes might be trendy, the popularity of plant-based alternatives has made it easier for vegans and vegetarians to dine out and find substitutes for popular animal product-based foods.
So plant-based dairy alternatives are less taxing on the environment and healthier than dairy, but are all milk alternatives created equal?
A 2018 study by researchers at the University of Oxford showed that producing a glass of dairy milk results in almost three times more greenhouse gas emissions than any plant-based milk. It consumes nine times more land than any of the milk alternatives. Whole milk alternatives produce significantly less greenhouse gas emissions and use less water than dairy milk, each plant-based source contributes to environmental factors differently.
Almond milk is a prevalent option for an alternative. Growing almond trees uses less farmland than other crops but requires more water than any other alternative; it takes just over sixteen gallons of water to produce one glass of almond milk. As demand increases for almond milk, there is potential for it to disrupt the natural ecosystem. A 2018 study by researchers at the University of Oxford showed that producing a glass of dairy milk results in almost three times more greenhouse gas emissions than any plant-based milk. It consumes nine times more land than any of the milk alternatives.
Increased demand for almond milk also puts strain on commercial beekeepers. 70% of commercial bees in the US are used to pollinate almond trees; in 2019, more than one-third of the bees died by the end of the pollination season due to pressure to keep up with demand. An organic beekeeper in Arizona said, "The bees in the almond groves are being exploited and disrespected. They are in severe decline because our human relationship to them has become so destructive."
Soy milk was predominantly the only dairy alternative found in coffee shops for a long time. Soybeans require less water to grow than almonds, and producing milk from soy emits similar levels of greenhouse gasses as almond milk production. The environmental drawback to producing soy milk is that soybeans are already benignly grown in large quantities to feed livestock. Large portions of the Amazon rainforest have been burnt down to accommodate more soybean crops. Additionally, most soybean crops are genetically modified to hold up in various growing conditions and combat pests.
Oat milk has quickly become a crowd favorite, especially for coffee-lovers, because the consistency and ability to frothe are most comparable to dairy milk. Oat milk also has less of an environmental impact than both almond and soy. Producing equivalent amounts of oats to almonds uses one-sixth less water. Growing oats also use 80% less land than dairy milk.
If any of the alternatives to dairy milk are significantly better for the environment, what other factors should be considered when deciding which alternative to make the switch to? While each plant milk source water and greenhouse gas emissions slightly vary, so does their nutritional value.
The nutritional profile of soy milk is most similar to milk, with 8 grams of protein in one cup. Almonds are another great plant-based source of fats and protein; however, the process of turning the nuts into milk eliminates most of the nutrients, leaving about 2.5 grams of protein per cup. Oat milk protein levels per cup fall in between the two other alternatives, at 4 grams. Considering which milk to switch to may be dependent on the dietary need of the consumer.
Plant-based milks are growing in popularity in the world of professional athletes. Dairy milk increases acute inflammation, in turn contributing to prolonged recovery time and muscle fatigue. Milk alternatives provide an option with protein and carbohydrates that fuel recovery and strength.
As dairy milk alternatives become more widely available, consumers are encouraged to understand the sustainability and nutritional factors of plant-based options to make informed decisions. As of now, no one decision is more right than another because personal needs and beliefs will take precedence when choosing a milk option. Future research will continue to uncover the impact that every type of milk has on both the environment and humans' health.
