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If you go to the store in search of milk,
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there are a dizzying number of
products to choose from.
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There’s dairy milk, but also plant-based
products.
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To turn a plant into something
resembling milk,
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it must be either soaked, drained,
rinsed, and milled into a thick paste,
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or dried, and milled into flour.
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The plant paste or flour is then
fortified with vitamins and minerals,
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flavoured, and diluted with water.
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The result is a barrage of options that
share many of the qualities of animal milk.
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So which milk is actually best for you?
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Let’s dive into some of the most
popular milks:
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dairy, almond, soy, or oat?
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A 250 ml glass of cow’s milk contains
8 grams of protein,
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12 grams of carbohydrates,
and 2-8 grams of fat
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depending on if it’s skim, reduced
fat, or whole.
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That’s approximately 15% the daily
protein an average adult needs,
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roughly 10% the carbohydrates
and 2-15% the fat.
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Most plant-based milks have less
carbohydrates than dairy milk.
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They also have less fat, but more
of what’s often called “good fats.”
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Meanwhile, the healthy nutrients
vitamin D and calcium found in dairy milk
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don’t occur naturally in most
plant-based milks.
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Looking more closely at our
plant-based milks,
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both almond and oat are low in
protein compared to dairy.
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But while almond milk has the least
nutrients of the four,
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oat milk is full of beta-glucans,
a healthy type of fibre.
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It also has a lot of carbohydrates
compared to other plant milks—
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sometimes as much as dairy milk.
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Soy milk, meanwhile, has as much
protein as cow’s milk
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and is also a great source
of potassium.
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Soybeans contain isoflavone,
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which people used to think might
trigger hormonal imbalances
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by mimicking the function of estrogen.
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But ultimately, soy milk contains
very small amounts of isoflavones,
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which have a much weaker effect
on our bodies than estrogen.
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Depending on individual circumstances,
one of these milks may be the clear winner:
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if you’re lactose intolerant, then the
plant-based milks pull ahead,
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while if you’re allergic to nuts, almond
milk is out.
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For people who don’t have access to
a wide and varied diet,
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dairy milk can be the most efficient
way to get these nutrients.
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But all else being equal, any one
of these four milks
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is nutritious enough to be part
of a balanced diet.
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That’s why for many people, the milk
that’s best for you
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is actually the milk that’s best
for the planet.
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So which uses the fewest resources
and produces the least pollution?
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It takes almost 4 square kilometers
to produce just one glass of cow’s milk,
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land use that drives deforestation
and habitat destruction.
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Most of that is land the cows live on,
and some is used to grow their feed.
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Many cows eat soy beans and oats.
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It takes much less land to grow the
oats or soybeans for milk
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than it does to feed a dairy cow—
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only about a quarter square kilometre
per glass.
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Almond milk has similar land use.
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But where that land is also matters—
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soybean farms are a major driver
of deforestation,
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while oat and almond farms aren’t.
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Making milk uses water every step
of the way,
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but it’s the farming stage where big
differences emerge.
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Dairy milk uses the most water—
about 120 liters per glass,
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mostly to water cows and grow
their food.
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Almonds take second place, at more
than 70 liters of water per glass.
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Most of that water is used to grow
almond trees,
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which take years of watering before
they start producing almonds.
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The trees must be watered consistently,
or they die,
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while many other crops can be
left fallow and still produce later.
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All told, soy and oats require less
water to grow:
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only about 5-10 liters per glass of milk.
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Milk production generates some
greenhouse gas emissions—
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about .1-.2KG per glass for the plant
based milks.
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But for dairy milk, the cows themselves
also produce emissions
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by burping and farting out large
quantities of the gas methane.
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Overall, each glass of dairy milk
contributes
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over half a kilogram of
greenhouse gas emissions.
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So while depending on your dietary
needs,
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any one of these milks may be a good
fit, in terms of the health of our planet
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there’s a strong case for choosing
plant-based milks,
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particularly oat or soy milk.