However, not every soybean harvested contributes to these land issues. In other words, transparent sourcing information can help us consumers choose sustainably grown soy products.

Oat milk gets high marks for its relatively low emissions, land use, and water usage, even when compared to other plant-based milks. Remember as an agricultural product, you can choose an organic option to be extra mindful toward sustainability.

There is, however, a broader impact as you zoom out to consider global consumption and growing demand for coconut and coconut-based products. This includes deforestation in tropical regions, diminishing yields that lower farmer wages, and inequitable labor practices.

Because of the complexities of supply chains and changing environments, ethical sourcing isn't always easy or straightforward. One thing consumers can do is identify brands that are fair trade, meaning the product meets sustainable social, environmental, and economic standards.

They take little water to grow and have low emissions. And the range of plant milks available makes it more likely people will find one they like. For me, what started as just a one-off experiment with pancake batter to use up a carton of oat milk opened up a much broader perspective of what it really means to bring sustainability into my own baking.

Will I be an exclusively vegan baker moving forward? Nope, but I'm making choices that work for me and my baking when it feels right — starting with a single swap. Cover photo by Anne Mientka. Please add a comparison of calcium content of the various plant milks.

If soy milk or oat milk doesn't meet a person's or family's calcium needs, then other sources have to be factored into meal planning. Hi Gundega, thanks for pointing out that nutritional considerations are also important when making decisions about the foods you feed your family!

You might find this article from the University of Connecticut helpful when it comes to evaluating the calcium content of various plant-based milks.

Hi Cindy, we haven't done much testing with hemp seed milk as yet, but you might find this article helpful, in terms of how it performs in baking. I started drinking oat milk after soooo much label-reading. I can't have anything with added calcium in the morning because of a medication I take, and where I live not far from KAF-HQ!

Bonus, oat milk tastes better to me. And let's not forget there are a lot of lactose-intolerant folks. These are just some other considerations in addition to the environment. Thanks for the article and the comments make interesting reading.

Since I don't usually keep cow milk in the house, I have moved from almond to oat milk to hopefully make a more environmentally friendly swap. I've been worried that it would have an effect on my baking and it seems as though it should be an ok swap.

Sadly, this is mostly a feel-good do-nothing article After admitting that plant milk is better environmentally than cow's milk they provide flawed logic to excuse the continued use of dairy.

Thanks for your feedback, Thomas! Ultimately the choices each of us makes regarding ingredients in our baking isn't based entirely on logic, nor are these choices something we feel comfortable dictating to our baking community. Our intention here is to provide information that can help you make informed decisions that make sense for you and your own baking.

That said, I think this article is a good discussion point for bakers like us. As a former beekeeper, I'd like to add that almonds are very much more detrimental to honeybees and pollinators than for example oats as a wind-pollinated grass.

Honeybees eat only almond pollen for weeks because of commercial monocropping, leading to poor nutrition and susceptibility to disease.

Plus, commercial beekeepers move hives around the country to meet pollination needs again due to monocropping , which is very hard on honeybee populations.

When you factor in the pesticides and herbicides that commercial crops are treated with, almonds are very bad for our pollinators. I think this aspect of sustainability should be taken into consideration when comparing plant-based milk.

Our new Climate Blend is an innovative whole wheat flour grown using regenerative practices. Our Buttered Toast Press-In Pie Crust is an unexpected use for your breadcrumbs. From rye to buckwheat, flour can be a planet-friendly choice in the kitchen.

View our privacy policy. Facebook TikTok Instagram Threads Pinterest LinkedIn YouTube. Blog Tips and Techniques What's the most environmentally friendly plant-based milk to bake with? Navigating the non-dairy aisle. Tatiana Bautista. Mark Weinberg.

Jenn Bakos. Anne Mientka. The national poll was conducted on September , , among a sample of 1, Registered Voters with Children in Public Schools, including voters that participate in at least one federal nutrition feeding program.

Interviews were conducted online. The survey has a margin of error of plus or minus 2 percentage points. To read the results of the survey, visit here. Additional results from the poll will be released in the coming weeks.

The International Dairy Foods Association IDFA , Washington, D. Together, they represent 90 percent of the milk, cheese, ice cream, yogurt and cultured products, and dairy ingredients produced and marketed in the United States and sold throughout the world.

Delicious, safe and nutritious, dairy foods offer unparalleled health and consumer benefits to people of all ages. Posted September 23, Related Posts. June 15, June 16, June 17,

Dairy milk, low-fat or fat-free (or lactose-free or fortified soy versions) Evaporated milk, fat free Greek yogurt, plain, nonfat

Budget-conscious dairy products - Cottage cheese, low-fat Dairy milk, low-fat or fat-free (or lactose-free or fortified soy versions) Evaporated milk, fat free Greek yogurt, plain, nonfat

Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese Due to their high antioxidant content, eating carrots regularly may help decrease inflammation and reduce the risk of stomach cancer 35 , You can reap the health benefits of carrots by enjoying them raw or cooked.

They make an excellent addition to salads and cooked dishes. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals Cabbage and other cruciferous vegetables are unique because of their glucosinolate content.

Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer 38 , Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease and type 2 diabetes 40 , A versatile vegetable, cabbage is easy to add to your diet.

Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients. There are several different ways to enjoy butternut squash.

Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals. It consists mostly of carbs , with 3. The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control 43 , 47 , 48 , Including brown rice in your diet is simple.

It is quite easy to prepare and can be enjoyed with just about any meal. It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.

You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Canned beans are budget friendly, in addition to being very nutritious. Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein.

There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes.

This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish. They are commonly added to soups, salads and burritos.

They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer.

This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish. You can increase its flavor by adding seasonings of your choice.

Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs. This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources.

Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.

With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping.

Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese. They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese Additionally, bananas provide a decent amount of fiber, which may benefit digestive health, promote weight loss and protect against diabetes 20 , You can enjoy bananas as a quick snack food.

They also taste great combined with peanut butter or yogurt. They are prized for their vitamin C content. They also provide fiber, antioxidants and lots of other nutrients, including B vitamins, calcium and potassium Consuming oranges and other fruits on a regular basis has been shown to reduce inflammation in the body, thus lowering the risk of several conditions, such as heart disease, diabetes and obesity 80 , It is simple to add oranges to your diet.

They are fairly convenient and can be enjoyed as a snack on their own or mixed with yogurt, salads and smoothies. Berries are nutrition superstars and reasonably priced when you purchase them frozen.

Their incredible antioxidant content makes them one of the healthiest fruits you can eat. In fact, berries are considered to be one of the best sources of natural antioxidants To reap the health benefits of berries, try to include them in your diet regularly.

They make for a delicious snack or healthy dessert and can be added to smoothies and salads. One medium apple contains two grams of fiber, which is mostly responsible for the positive effects that apples have been shown to have on serum cholesterol levels 89 , Moreover, apples provide some vitamin C, B vitamins and trace minerals, as well as several antioxidants.

Eating them regularly may help lower inflammation in the body, which is a major risk factor for several chronic diseases 85 , 89 , They are an easy, convenient food to add to your diet and commonly consumed as a snack or chopped into a salad. One of its notable characteristics is its low calorie content.

There are only 53 calories in one cup of cantaloupe, making it a weight loss friendly food 92 , Like other orange vegetables and fruits, cantaloupe contains the antioxidant beta-carotene, which has powerful health benefits such as cancer and heart disease prevention They are also high in fiber, vitamin K, potassium and antioxidants, all of which work together to protect your cells from damage and reduce the risk of chronic disease Canned fish has many health benefits and is significantly cheaper than fresh seafood.

Additionally, fish provides a decent amount of the trace mineral selenium, which may boost immune system health and protect against cancer You can pair canned fish with salads, sandwiches, crackers and avocado or use it in several dishes, such as seafood cakes and stir-fries.

In only three ounces of ground pork, there are 22 grams of protein, in addition to a significant amount of B vitamins, phosphorus, zinc, iron and selenium In half a chicken breast, there are 28 grams of high-quality protein, meaning that it contains all of the essential amino acids that your body needs , Chicken breast also contains high amounts of important vitamins and minerals, such as niacin, vitamin B6, phosphorus, magnesium and selenium Including chicken breast in a healthy, balanced diet has been shown to help reduce the risk of obesity, heart disease and diabetes.

It may also protect against the risk of cancer Cottage cheese is a great source of protein, providing In addition, it contains a variety of other nutrients, including calcium and phosphorus, which are known for playing an important role in bone health You can enjoy cottage cheese as a delicious snack.

Findings from a study show that one California-grown almond takes an average of 3. Niranjan puts it into perspective with everyday measurements from a University of Oxford study : a single milliliter glass of almond milk takes about the same amount of water to produce as you would need to take a shower, about 74 liters.

Legumes, which include soybeans, are a crop that emits some of the lowest amounts of carbon dioxide. However, not every soybean harvested contributes to these land issues. In other words, transparent sourcing information can help us consumers choose sustainably grown soy products.

Oat milk gets high marks for its relatively low emissions, land use, and water usage, even when compared to other plant-based milks. Remember as an agricultural product, you can choose an organic option to be extra mindful toward sustainability.

There is, however, a broader impact as you zoom out to consider global consumption and growing demand for coconut and coconut-based products.

This includes deforestation in tropical regions, diminishing yields that lower farmer wages, and inequitable labor practices. Because of the complexities of supply chains and changing environments, ethical sourcing isn't always easy or straightforward. One thing consumers can do is identify brands that are fair trade, meaning the product meets sustainable social, environmental, and economic standards.

They take little water to grow and have low emissions. And the range of plant milks available makes it more likely people will find one they like. For me, what started as just a one-off experiment with pancake batter to use up a carton of oat milk opened up a much broader perspective of what it really means to bring sustainability into my own baking.

Will I be an exclusively vegan baker moving forward? Nope, but I'm making choices that work for me and my baking when it feels right — starting with a single swap. Cover photo by Anne Mientka. Please add a comparison of calcium content of the various plant milks.

If soy milk or oat milk doesn't meet a person's or family's calcium needs, then other sources have to be factored into meal planning. Hi Gundega, thanks for pointing out that nutritional considerations are also important when making decisions about the foods you feed your family!

You might find this article from the University of Connecticut helpful when it comes to evaluating the calcium content of various plant-based milks. Hi Cindy, we haven't done much testing with hemp seed milk as yet, but you might find this article helpful, in terms of how it performs in baking.

I started drinking oat milk after soooo much label-reading. I can't have anything with added calcium in the morning because of a medication I take, and where I live not far from KAF-HQ! Bonus, oat milk tastes better to me. And let's not forget there are a lot of lactose-intolerant folks.

These are just some other considerations in addition to the environment. Thanks for the article and the comments make interesting reading. Since I don't usually keep cow milk in the house, I have moved from almond to oat milk to hopefully make a more environmentally friendly swap.

I've been worried that it would have an effect on my baking and it seems as though it should be an ok swap. Sadly, this is mostly a feel-good do-nothing article After admitting that plant milk is better environmentally than cow's milk they provide flawed logic to excuse the continued use of dairy.

Thanks for your feedback, Thomas! Ultimately the choices each of us makes regarding ingredients in our baking isn't based entirely on logic, nor are these choices something we feel comfortable dictating to our baking community.

Our intention here is to provide information that can help you make informed decisions that make sense for you and your own baking. That said, I think this article is a good discussion point for bakers like us.

As a former beekeeper, I'd like to add that almonds are very much more detrimental to honeybees and pollinators than for example oats as a wind-pollinated grass. Honeybees eat only almond pollen for weeks because of commercial monocropping, leading to poor nutrition and susceptibility to disease.

Plus, commercial beekeepers move hives around the country to meet pollination needs again due to monocropping , which is very hard on honeybee populations. When you factor in the pesticides and herbicides that commercial crops are treated with, almonds are very bad for our pollinators. I think this aspect of sustainability should be taken into consideration when comparing plant-based milk.

Our new Climate Blend is an innovative whole wheat flour grown using regenerative practices. Our Buttered Toast Press-In Pie Crust is an unexpected use for your breadcrumbs. From rye to buckwheat, flour can be a planet-friendly choice in the kitchen.

View our privacy policy. Facebook TikTok Instagram Threads Pinterest LinkedIn YouTube. Blog Tips and Techniques What's the most environmentally friendly plant-based milk to bake with?

Navigating the non-dairy aisle. Tatiana Bautista.

Budget-conscious dairy products - Cottage cheese, low-fat Dairy milk, low-fat or fat-free (or lactose-free or fortified soy versions) Evaporated milk, fat free Greek yogurt, plain, nonfat

Clover Sonoma Farms, a certified B-corporation, expanded its organic, ultra-pasteurized Clover the Rainbow line of milk for kids with a lactose-free offering and one boosted with DHA omega-3 and choline. Meanwhile, Chobani, Inc. is continuing its foray into the digestibility space with two new dairy platforms: Chobani Ultra-Filtered Milk—a lactose-free, high-protein 2.

The company uses a special filtration process to render the milk lactose-free, with half the sugar and 2. The health crisis of the past couple of years only served to increase consumer awareness of maintaining a healthy environment and transparent sourcing of what we eat. This was most prominent among those younger adults aged It also is the first yogurt to follow seasonal milkfat.

Rather, for each batch, the milkfat percentage is the same as it was from the cow on the day of milking. Dairy makers will continue to keep their fingers on the pulse of consumer needs and trends, while exploring new flavors and combinations that enhance healthier dairy offerings.

While the plant-based dairy analogs might seem like a challenge, it is evident that they are inspiring dairy makers to grow in creativity and expand their collaboration with consumers in the process.

The biggest leap forward for dairy has been the development of microbial-derived milk proteins crafted through fermentation. Several food-tech companies have been creating milk proteins that are structurally and functionally the same as casein, whey, and other proteins derived from cows, but leaving Bossie in the field.

With much of the technology advancement coming out of Israel, scale-up has proceeded apace and a number of products already have been commercialized allowing manufacturers to create sustainable milk, creamers, frozen desserts, and other dairy products with the same organoleptic and nutritional qualities of their animal-derived counterparts.

This method is less time-intensive and allows for a less expensive extraction step than isolating proteins from animal or plant sources. Product makers have been using these protein powders in sports beverages, cheeses, frozen desserts, creamers, and spreads. Examples that recently hit the shelves include Urgent Co.

subsidiary Brave Robot Co. Such foods can be marketed to flexitarians, vegans, and consumers seeking clean-label, eco-friendly, animal-free alternatives to dairy favorites that require no compromise.

Some fermented dairy ingredient makers can offer product high in B vitamins, including cobalamin and riboflavin, as well as in iron.

The healthy dairy trend has experienced a burst of interesting flavor combinations involving produce. Fruit and vegetable enhanced yogurt offerings such as cucumber, watermelon and lime and jalapeño blackberry, and even carrot, beet, and tomato yogurts provide enticing twists in the category.

Other companies have tried out combos such as cherry-beet, spiced apricot and butternut squash, zucchini with lemon, spinach and pineapple with kiwi, and blueberry-cucumber. While enzymes have been used in dairy manufacturing forever—think rennet in cheese making—some new developments in enzymes are improving the function and nutrition of products such as milk powders.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. A while back, milk used to just mean… milk. Nowadays, you can find numerous options at the grocery store.

From cow's milk to vegan non-dairy milks , it seems like new products are popping up every day. Some people may need to avoid certain types of milk due to allergies or intolerances , which is a positive of having so many options. However, for others, making a choice can feel a little overwhelming.

Is one better than the other? Here we break down the nutrition of seven different popular kinds of milk so you can see which best meets your goals.

Cow's milk is the original milk if you will. Easily the most popular, cow's milk boasts nutrition that's tough to beat. Cow's milk has a lot going for it from a nutrition perspective.

It's packed with 8 grams of protein per cup, about the same amount as found in 1 ounce of cooked meat, poultry or seafood, and has ample carbs and fat, making it a well-rounded way to fuel your day or refuel after a workout.

Plus, it's a great natural source of nutrients like calcium, which helps keep your bones strong, and vitamin B12 , which benefits your brain and helps keep your metabolism working at its best.

It also provides potassium, which keeps your blood pressure in check and your heart healthy. Most commercially sold milk is fortified with vitamin D, which not only helps with calcium absorption but also makes it possible for us to meet the recommended daily amount for vitamin D.

Vitamin D is hard to come by, as it's only naturally present in eggs and fatty fish like salmon, so fortified foods like milk, certain brands of yogurt, breakfast cereals and orange juice help us meet the mark. While the sugar content might seem high, all of the sugar in milk is from naturally occurring lactose, and there are no added sugars in unflavored milk.

It's also one of the most affordable milk selections in the store, especially if you choose conventional instead of organic milk. Not to mention, milk is the base of some of EatingWell 's other favorite dairy products, like cheese and yogurt , which have impressive nutrition benefits of their own.

If you're looking to go plant-based, soy milk is a popular milk alternative. Here is the nutrition for 1 cup of plain unsweetened soy milk :.

Soy milk has a similar nutrition profile to cow's milk. It's high in protein and nutrients like calcium and vitamin B12, but not all brands add vitamin D so check the label. Plain soy milk is lower in carbs than cow's milk, but flavored and sweetened versions are higher in carbs and contain added sugar, which means more calories as well as added flavor.

As a bonus, soy has been shown to help boost heart and brain health. While there has been some conversation about soy foods and cancer, studies of populations have found no link between soy consumption and increased risk for cancer, and no increased risk for breast cancer survivors who consume soy foods, according to the American Institute for Cancer Research.

While you may enjoy almonds as a crunchy snack, they can also be processed into a nutty milk beverage. Here is the nutrition for 1 cup of unsweetened almond milk :. Almond milk is typically fortified with nutrients like calcium and vitamin D to increase its nutritional value.

These are nutrients that people following a vegetarian or vegan diet may have a hard time getting enough of. Otherwise, almond milk is low in calories, protein, carbs and fat.

Homemade yogurt yields the same amount of yogurt as milk — so if you use 1 gallon of milk, you will get about 1 gallon of yogurt. When you compare the cost of yogurt and milk, it saves a lot of money! There are trade-offs, like the learning curve and a little bit of time.

Use plain unflavored gelatin to thicken it. I get mine at a baking outlet in the city, keeps forever. I might try it again now though! Any tips? Your email address will not be published. Don't subscribe All new comments Replies to my comments Notify me of followup comments via e-mail.

You can also subscribe without commenting. This site uses Akismet to reduce spam. Learn how your comment data is processed. How to Store Dairy Products Make sure you store dairy products in the proper place. Meanwhile, yogurt and butter keep in the fridge for a really long time.

Freeze it! Ferment it! Kim on September 7, at pm. Steph on September 8, at pm. Hélène on September 19, at am.

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