NUTRITION

Centr Team

Which milk should you be drinking?

Reports indicate that almond farming may place a massive strain on the USA’s commercial bee population

Almonds have been in the firing line during California’s drought in the past decade, and a report earlier this year found that industrialized almond farming has placed an unprecedented strain on the USA’s commercial bee industry, and without bees, we would be in big trouble.

The tropical choice: coconut milk

While it is a tasty, creamy treat, coconut milk is not a great option nutritionally speaking. It’s pretty high in saturated fat and calories and offers very little protein. You will get a nice hit of magnesium, vitamin C and iron – but as you should with any milk, check the nutritional information on the packaging.

The good news is that farming coconuts has a fairly low environmental impact. Coconut trees are mostly grown in tropical areas with high rainfall, so farms don’t use much water. And the trees themselves are great at storing Carbon and keeping it out of the atmosphere – win!

However, it is worth checking where your coconuts are coming from – if you don’t live in a tropical climate, there’s a good chance your coco latte has quite a few carbon miles attached to it. The other consideration is HOW coconuts are farmed – the industry doesn’t have a great track record in terms of paying farmers what they deserve, so go with a Fair Trade certified option if you can.

The throwback: soy milk

Before almond milk strutted onto the scene, soy milk was the preferred plant-based alternative to dairy thanks to its similar levels of protein, fats and carbs. When brands fortify their soy milk product, you get almost the same level of calcium, too.

"There is an ongoing debate over the impact of soy products on hormones,” cautions Lisa. “I generally recommend that people don’t overdo soy products, but for those who eat vegetarian or vegan, soy products do provide high-quality protein."

Lactose intolerant? As soy milk is plant-based, you’re in the clear. And like any milk alternative, it’s always better to go with an unsweetened variety.

The United States and Brazil produce most of the world’s soy. If you’re based elsewhere in the world, try to source soy milk made with a locally-grown crop to reduce the carbon footprint of your brew.

Chasing grains: rice milk

Of all the plant-based milk crew, rice milk is the least likely to cause allergies (always check with your doctor if you’re unsure.) “It is a great base for protein powders because while it lacks any protein of its own, the carbohydrates in rice milk are high GI and perfect for recovery smoothies,” says Lisa.

Any other nutrients present in your rice milk have come from the fortification process – so read the label.

Rice is a thirsty crop to grow, so it’s good to buy rice milk that is made using rice from a region with high rainfall where possible. Don’t forget to factor in those carbon miles, too.

The upstart: oat milk

Despite oats being one of the higher protein grains, oat milk doesn’t offer much protein. But fortified oat milk is a rich source of nutrients. It has more calories, carbs, and fiber than almond, soy and cow’s milk, but less protein than soy and dairy milk (check your labels, people.) Many oat milks are sweetened or flavored, making them high in sugar, so keep an eye out for that.

In the environmental column, oat milk gets a tick! Oat production produces relatively few greenhouse gasses, and mostly takes place in the cooler climates of northern parts of the US and in Canada. Of course, the same rules as normal apply – investigate the source, consider the carbon miles.

So there you have it! Clear as milk, right? The key takeaway here is the same as it is with just about every food choice you make – there is no magic formula. Your nutritional choices need to be made within the context of your diet and your body’s requirements. Many Centr recipes call for the use of different milks, sometimes based on taste as well as nutritional value. But if the milk we recommend isn’t for you, get your swap on! Just remember to swap like for like – aim to recreate the nutritional content of the original milk with the substitute you’ve swapped it for.