The Milk Series: Part 2

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The Milk Series: Part 2

Non-Dairy Milks: Are They Really Healthier and More Sustainable?

If you missed Part 1: Dairy Milk, you can find the article here…

Gone are the days when avoiding dairy meant choosing soy milk or going without. Today, cafés and supermarkets offer oat, almond, coconut, soy, rice, macadamia and pea milk, often in several varieties.

Plant-based milks have become so normal that dairy is now the choice people feel they need to justify or second-guess. People avoid dairy for many valid reasons, including allergies, intolerances, animal welfare and personal preference. But choosing a plant-based drink does not automatically make it healthier or more sustainable. It depends on the plant, how it was grown and what has been added to make the finished product look, taste and behave like milk.

It is not the cow, it is the how

Dietitian and sustainability advocate Diana Rodgers, co-creator of the documentary Sacred Cow, which is well worth a watch, sums up the conversation around animal agriculture with a simple phrase: “It’s not the cow, it’s the how.”

A cow raised on well-managed pasture is not the same as one raised in an intensive industrial system. The same principle and attention should be applied to plants. It is not only what was grown, but how it was grown, processed and transported.

Almonds grown in heavily irrigated monocultures using agricultural chemicals tell a very different story from those grown with greater consideration for soil, water and biodiversity.

Plant-based does not automatically mean healthier, less processed or more sustainable, just as gluten-free does not automatically mean better for you.

What is in plant milk?

Most non-dairy milks begin with a relatively small amount of a plant ingredient blended with water. Sugar, refined vegetable oils, gums, emulsifiers, stabilisers, flavours and added nutrients may then be used to improve taste, texture and shelf life.

Some almond milks contain as little as 2.5 per cent almonds. At that point, you are largely paying for water, packaging and some very good marketing.

For most people, plant milk is less about providing a meaningful source of nutrients and more about finding an alternative to dairy. The aim, then, is to choose the least processed and most sustainable option, made with a higher proportion of the original plant and as few unnecessary additives as possible.

How do the different milks compare?

Almond milk

Pros: Mild flavour, low in carbohydrates and widely available. Australian-grown and organic options can be found.

Cons: Usually low in protein and may contain very few almonds. Large-scale production can require significant irrigation, monocropping and managed bee pollination.

Oat milk

Pros: Naturally creamy, slightly sweet and one of the better options for coffee. Australian-grown and organic oats are available.

Cons: Higher in carbohydrates, with processing breaking some starch into sugars. Barista varieties often contain refined oils, gums and stabilisers.

Soy milk

Pros: One of the few plant milks providing a meaningful amount of protein. Creamy and useful in coffee and cooking.

Cons: Some are made with protein isolates, oils and additives. Choose organic, non-GMO milk made from whole soybeans where possible. Soy is also a common allergen and may not suit everyone.

Coconut milk

Pros: Creamy, flavoursome and generally low in carbohydrates. Simple versions can be made with coconut and water alone.

Cons: Low in protein and most coconuts are imported. Commercial coconut drinks can be highly diluted and bulked out with gums and stabilisers.

Macadamia milk

Pros: Creamy, slightly nutty and naturally lower in carbohydrates. Australian-grown macadamias make it a good local option.

Cons: Low in protein, usually expensive and often contains only a small percentage of macadamias. Check for added oils and gums.

Tigernut milk

Pros: Naturally sweet and creamy, with a slightly nutty flavour. Tigernuts are actually small tubers, making the milk suitable for many people avoiding nuts.

Cons: Generally higher in carbohydrates and low in protein once diluted and strained. Commercial versions may contain added sugar, oils, protein isolates and a long list of added ingredients, so check the label carefully. Tigernuts are also generally imported.

Rice milk

Pros: Mild, naturally sweet and useful for people avoiding dairy, nuts and soy.

Cons: High in carbohydrates and very low in protein and fat. Rice can accumulate inorganic arsenic, so it is not ideal as a daily staple, particularly for young children already eating plenty of rice.

Pea milk

Pros: Higher in protein than most plant milks and generally free from dairy, nuts and soy.

Cons: Usually made from a processed pea-protein isolate rather than whole peas. Added oils, flavours, gums and sweeteners are common.

How to choose a better plant milk

The front of the carton might promise creamy, natural, plant-based goodness, but the ingredients list usually tells a different story.

• Keep it simple: Look for water, the main plant ingredient and perhaps a little salt.
• Check the percentage: Choose products with more actual almonds, macadamias, soybeans or coconut.
• Choose organic: Particularly when buying drinks made from oats, soy or almonds.
• Avoid refined vegetable oils: Canola and sunflower oils are often added to create creaminess.
• Skip added sweeteners: Check for sugar, rice syrup, malt syrup and maltodextrin.
• Consider blood sugar: Oat and rice milks are generally higher in carbohydrates than nut-based alternatives.
• Avoid unnecessary additives: Especially if you experience bloating or digestive sensitivity.
• Check the origin: “Made in Australia” does not necessarily mean the main ingredient was grown here.
• Consider the packaging: Glass can be a good option when reused locally. Shelf-stable cartons contain several layers of material and are not accepted by every recycling system.
• Do not confuse fortification with whole-food nutrition: Added vitamins and minerals do not make a heavily processed drink healthier or equivalent to the original plant or dairy milk.

What about gums and thickeners?

Gums, emulsifiers and stabilisers prevent separation and create a thicker texture. Some are more concerning than others.

Best avoided where possible

Carrageenan, 407: A seaweed-derived thickener associated with concerns about digestive irritation and intestinal health.

Carboxymethylcellulose or cellulose gum, 466: A modified thickener linked in human research to changes in gut bacteria and their beneficial byproducts.

Polysorbate 80, 433: An emulsifier that has raised concerns about its potential effects on the gut microbiome.

Generally less concerning

Acacia gum, 414: A plant-derived gum that may have prebiotic properties.

Locust bean gum, 410: Derived from carob seeds and generally well tolerated.

Guar gum, 412: Derived from guar beans but may cause bloating in sensitive individuals.

Xanthan gum, 415: Produced through fermentation and usually tolerated in small amounts.

Gellan gum, 418: A fermented thickener that is not necessarily harmful but can be unnecessary.

Sunflower lecithin, 322: An emulsifier that is generally less concerning than more heavily processed alternatives.

A small amount of a better-tolerated gum does not automatically make a plant milk unhealthy. But if you can choose one made from the plant, water and a little salt, the simpler option generally wins.

Skip the Additive Maze and Make Your Own

Homemade plant milk does not require added oils, gums or unnecessary extras. Coconut is generally the more affordable choice, while Australian-grown macadamias make a beautifully creamy alternative if your budget allows.

Coconut milk

1 cup unsweetened shredded coconut, preferably organic
2 to 3 cups warm filtered water
A small pinch of sea salt

Blend until smooth, then strain through a nut milk bag, muslin cloth or fine sieve. Pour into a clean glass bottle and refrigerate for up to three days.

Add the leftover coconut pulp to baking, smoothies or porridge.

Macadamia milk

1 cup Australian-grown macadamias, preferably organic
3 to 4 cups filtered water
A small pinch of sea salt

Blend until smooth. Strain for a finer consistency or leave unstrained to retain more of the whole nut. Store in a clean glass bottle in the fridge for up to three days.

Both milks will naturally separate, so shake before using.

No gums, no vegetable oils, no unnecessary extras. Just the plant, water and a little salt.

Further exploring

Sacred Cow

Created by Diana Rodgers and based on the book she co-authored with Robb Wolf, Sacred Cow explores the nutritional, environmental and ethical questions surrounding meat and livestock farming.

Polyfaces

Filmed over four years, Polyfaces follows Joel Salatin and his family at Polyface Farm, where different animals are rotated across the land to build soil fertility and support the farm as a connected ecosystem.

Allan Savory: How to Fight Desertification and Reverse Climate Change

In this TED Talk, Zimbabwean ecologist Allan Savory explains holistic planned grazing, where livestock are moved in herds followed by periods of rest to imitate natural grazing patterns and help regenerate grasslands. His broader climate claims remain debated, but his work has greatly influenced regenerative grazing.

Kiss the Ground

Narrated by Woody Harrelson, Kiss the Ground explores the relationship between farming, soil, biodiversity, water and climate, introducing practices such as cover cropping, composting, reduced tillage and managed grazing.

The Biggest Little Farm

This documentary follows John and Molly Chester as they transform depleted land into a diverse farm where plants, insects, wildlife and livestock gradually become part of a functioning ecosystem.

References

Poore J, Nemecek T. Reducing food’s environmental impacts through producers and consumers. Science. 2018;360:987–992.

Lawrence AS, Russo-Batterham D, Doyle K, Tescari E. Time to consider more than just calcium? The impact on protein, riboflavin, vitamin B12 and iodine intake of replacing cows’ milk with plant-based milk-like drinks. European Journal of Nutrition. 2025;64:182.

Chassaing B, Compher C, Bonhomme B, et al. Randomized controlled-feeding study of dietary emulsifier carboxymethylcellulose reveals detrimental impacts on the gut microbiota and metabolome. Gastroenterology. 2022;162:743–756.

Food Standards Australia New Zealand. Plant-based milk alternatives.

Food Standards Australia New Zealand. Arsenic.

Coeliac Australia. Oats and the gluten-free diet.

Rodgers D, Wolf R. Sacred Cow: The Case for Better Meat. 2020.