Why I Switched to Plant Milk (and Never Looked Back)

Plant-based milks are now mainstream. One man recounts his journey of ditching dairy.

I’ll be honest: I was pretty skeptical of plant-based milks. 

In the late 2010s, there seemed to be a massive, milky wave pushing them into the mainstream. Cartons of plant-based milk were no longer collecting dust in the back aisles of health food stores, but were stocked in practically every supermarket. It suddenly became a ‘thing’ for baristas to ask what type of milk you wanted in your coffee. 

To begin with, I kind of assumed it was a fad. And, as someone who’d drunk cow’s milk my whole life without any lactose intolerance issues, it didn’t seem like something I needed. 

However, things changed for me when I signed up to participate in ‘Veganuary’ in 2022. Like many people my age (I’m 30 at the time of writing), I’m worried about climate change, and I saw a lot on social media about the impacts of meat and dairy on the planet. And so I stocked my cupboard with some soy milk and got ready for 31 dairy-free days. 

Much to my surprise, I loved it. While I haven’t gone on to follow an entirely vegan diet, I’m now mainly vegetarian and almost exclusively use plant-based milk. 

Here’s what I’ve learned from (nearly) four years without that udder kind of milk (sorry, couldn’t resist). 

Personal benefits of plant-based milk

Now, there are tons of good reasons people opt for plant-based milk. Be that ethical concerns about animal welfare, the environmental impact of herbivores, or health reasons for the lactose-intolerant. 

While some of these factors certainly played into my decisions, there are other reasons I’ve dropped the dairy. 

I now waste less

Before I switched to plant-based milk, I quite regularly found myself pouring half-consumed bottles of dairy milk down the sink. While I’d use it on my cereal and in my coffee most mornings, I’d struggle to get through a whole bottle before it went off.

But plant-based milk almost always lasts longer after opening. For example, my preferred oat milk lasts up to 10 days in the fridge, whereas cow's milk will often start curdling in as little as five. 

It helps with my weight management

Almost all plant-based milks are lower in calories than cow’s milk. For instance, according to one analysis, 100ml of semi-skimmed dairy will contain about 50 calories, whereas 100ml of soy milk contains about 40 (depending on the brand). 

Essentially, by switching dairy milk for a plant-based alternative, I can reduce my intake without really noticing it. 

Now, I’m not necessarily an advocate of calorie counting. But I feel like the switch has contributed to me keeping off the kilos. 

I prefer the taste and variety

Arguably, this is the most important factor! I just find that plant-based milk generally tastes better than dairy. 

This isn’t something I initially thought during my first Veganuary. I’d opted for soy milk to start with, and I did miss the fuller texture of cow’s milk. 

But after a few weeks—and experimenting with different plant-based alternatives—I began to find the tastes more interesting. And then, when I tried some cow’s milk again a few months later, I found it a bit weird and faintly cheesy. 

Plant-based milk isn’t the same as dairy

Now, this might be stating the obvious, but oat, soy, rice, or coconut milk aren’t the same as dairy milk. 

In terms of nutrition, they almost all contain less protein (except for soy, which is similar to dairy). They also don’t contain certain vitamins and minerals such as calcium, Vitamin D, or iodine, which are naturally present in dairy milk. 

What’s more, plant-based milks tend to be a lot more expensive than dairy. 

For some people, these are compelling reasons not to drink plant-based milk. I’m not terribly convinced of the strength of these arguments:

• Most plant milks are fortified: Unless you’re making plant-based milk at home, almost all the brands you can get in the supermarket are fortified with vitamins and minerals. Obviously, you’ll want to check the nutrition on the side of the carton, but they generally have vitamin D, calcium, B12, and other things added. What’s more, some of them contain things that dairy doesn’t - such as dietary fibre.

• You can get protein elsewhere: In the UK, people get about 15% of their protein from dairy (it’s similar for many developed countries). So, cow’s milk isn’t most people’s primary source of protein anyway—and should be easy to replace. My approach is to mix high-protein Huel Black Edition powder with almond milk for a delicious smoothie. 

• Price: I do concede that plant-based milk is more expensive than the dairy version (up to three times as much per litre in the UK). However, as I mentioned above, I’d often struggle to finish cow’s milk before it went off, so I would essentially be throwing money down the drain. Since my regular oat milk lasts longer, I now waste less. I haven’t kept a spreadsheet of my spending, but I feel like it kind of balances out. 

• Eco-credentials questioned: If you drink plant-based milk (or indeed do anything) for environmental reasons, you can guarantee a certain type of person will inform you that your almond milk is over-exploiting Californian water or your soy milk is contributing to Amazonian deforestation. This article isn’t necessarily the place to have that debate. But there’s still undeniable evidence that even the ‘worst’ plant-based milks are far less damaging for the planet than the dairy alternative.

Developing my plant-based palate

The first plant-based milk I tried was soy milk from a supermarket-owned brand in the UK. To be honest, I didn’t get on with it that well. There was something about the earthy, bean-y taste that just didn’t do it for me.

Fortunately, there are tons of alternatives. 

In the last few years, I’ve experimented with a range of milk types, brands, and variations. Here are some of the things I’ve learnt. 

Different milks for different situations

When I first began drinking plant-based milks, I was treating them as like-for-like dairy equivalents. However, over time, I’ve come to realise different types of milk are better suited to different needs:

• Coffee: For me, oat milk is the best option—it’s creamy, mild, and doesn’t overwhelm the flavour of your brew. Most big brands have a ‘barista’ version, which I’d recommend if you can get your hands on it. I also occasionally use hazelnut milk, which tastes great at first, though I find it can get a bit rich.

• Cereal: Now, most people will tell you oat milk is best for cereal. However, I mainly eat a high-protein, low-sugar granola that has coconut shreds in it. So this pairs up well with coconut milk. Another good option is rice milk, although I find it can be naturally a bit too sweet.

• Cooking: I find most nut-based plant milks are great for cooking things like cookies, muffins, brownies, and other kinds of cakes and desserts. Almond milk is especially good. 

• Smoothies: I often turn my Huel meals into smoothies and like experimenting with different types of plant-based milk. Again, I find nut-based milks like almond, cashew, or even Brazil nut milk are best.

• Protein power: I’ve recently discovered pea-based milk (don’t worry, it’s not bright green!). It tastes mild and creamy, but is particularly high in protein. When I’m recovering from a workout, I’ve started mixing it with Huel, and I find it works well. 

• Soup: While I generally don’t love soy milk, I have found it’s really good in soups. If I’m making a simple tomato or squash soup, drizzling some soy milk in adds some depth to the flavour and creaminess to the texture.

Related: Overview of 12 plant-based milks

There are big differences in flavours between brands

Wherever you buy your cow milk, it all tastes the same (besides the obvious difference between whole and skimmed). But with plant-based milks, it doesn’t work like that. 

One company’s oat milk will be super creamy, rich, and slightly sweet, whereas another brand will be mild and have a lighter texture. It’s all about personal choice - and you might have to try a few brands before you decide on your fave. 

When I first had oat milk, I didn’t like it very much. But after several attempts, I landed on a UK supermarket’s brand, which is super creamy, but also very affordable. That’s become my go-to. 

Brands have different approaches, too

It’s also worth keeping in mind that different brands have different philosophies about what ingredients they put into their milks and how long the ingredients list is. One almond milk can contain numerous gums, thickeners, preservatives, sugars, and flavourings, another will contain practically no added extras, and the nuts will be grown by an organic cooperative. 

So, you have to do your research, decide what matters to you, and check the nutritional information on the side of the carton. 

My plant milk parable

In the last few years, I’ve gone from thinking plant milk was just some fad to seeing it as a central part of my diet. 

One of the best things about this ‘journey’ I’ve been on is the realisation that plant-based milk isn’t some kind of pale dairy imitation. Instead, I now see it as something that tastes better and adds more variety and interest to my breakfasts, smoothies, coffees, and soups. 

And because I have at least one Huel meal on most days, I know that I’m getting a complete range of vitamins, minerals, micro and macronutrients. So, despite not drinking dairy, I don’t need to worry that I’m ever ‘missing out’ on anything essential. 

Plant-based milk won’t be to everyone’s taste. But why not try it? You might find you like it as much as I do. 

Words by Leo Wren