From almond and soy to hemp and pea, we're wearing down the differences, nutritional value, and finest uses of plant-based milk.

It's the 1990s – the 'Got Milk?' slogan is everywhere, milk mustaches are a common reason for laughter at the lunch table, and your mom's morning greeting is sliding an ice-cold glass of 2% for you across the counter. Go forward to 2022, and dairy milk consumption is at an all-time low.

In 1976, U.S. milk consumption per capita was about 28 gallons each year. Time dipped slightly by 1996, to 24 gallons per year. As of 2022, dairy milk consumption plummeted to 16 gallons each year, according to the USDA.

The decrease is mainly attributed to personal and environmental health concerns. More and more people are lactose intolerant. It's estimated that 65 percent of the global population and 36 percent of those within the U.S. have trouble processing lactose. More and more people are involved about the environmental and animal welfare implications of mass dairy milk production. Livestock represents 31 percent of total methane emissions created from human activities in the U.S., the main contributors being beef and dairy cattle. (Research has shown reducing our dairy consumption is essential in assisting mitigate climate change.) And 47 percent of Americans simply prefer plant-based milk over dairy milk.

New research also suggests the idea that dairy milk may not be as healthy as once believed. While it's a good supply of calcium, potassium, and vitamin D, dairy milk also includes great saturated fats – which plays a role in heart disease, risk of Type 2 diabetes, and Alzheimer's – and it has been linked to an increased chance of breast, ovarian, and prostate cancers.

That's why relaxing in the cooler alongside gallons of dairy milk tend to be more milk alternatives than ever before. But do you know the differences? Don't worry – we've got you covered with our help guide to plant-based milks.

As of 2022, dairy milk consumption plummeted to 16 gallons per year, according to the USDA. Photo courtesy Twenty20.

• Almond Milk: This nut-based milk has more calcium per cup than dairy milk (45 percent of the daily recommended serving versus 28 percent). And compared to other plant-based milks, it features a milder yet nutty flavor and is not as thick, therefore it is great in smoothies, cereal, and as a replacement for cream in soups and sauces. The only drawback? It requires more than 16 gallons water to produce one Large glass of almond milk, therefore it is been criticized for its effect on environmental surroundings.

• Soy Milk: Like almond milk, a cup of soy milk contains 45 percent of the daily recommended calcium, but it also includes 8 grams of protein – the same as dairy milk. Produced from whole soybeans, it is also slightly thicker, a bit sweeter, and may come with an aftertaste that isn't attractive to all. That is what makes it great in smoothies, curries, and baked goods.

• Rice Milk: Rice milk isn't nearly as nutritional as almond or soy (a cup has only one gram of protein and 2 percent of daily calcium). However, it's thin in texture plus some say it is the closest to dairy milk in flavor, so it's a solid substitute for sipping. Its sweet taste causes it to be perfect for baked goods, oatmeals, and cream-based soups. Word to the wise: stay away from it in savory dishes.

• Coconut Milk: Coconut milk comes in a can or perhaps a carton, depending on what you're utilizing it for. It isn't the most nutritious from the bunch but is a star replacement with regards to cooking. The canned version is perfect for curries, soups, stews, and may even be whipped into whipped cream. The carton version is thin and liquidy, having a subtle sweetness, which makes it a solid choice for cereal, coffee, and sipping.

This nut-based milk has more calcium per cup than dairy milk (45 percent of the daily recommended serving versus 28 percent). Photo thanks to Twenty20.

• Cashew Milk: Another nut-based alternative, cashew milk is easy to create at home and contains 30 percent of your daily calcium intake. It generally tastes the same as cashews also it's the creamiest plant-based milk on our list so far. Use it for pasta sauces like alfredo, in cereal or granola, to create cheese or butter, and frozen treats.

• Oat Milk: This thick and creamy plant-based milk has became popular in recent years since it is easily the best option for coffee – it foams inside your latte just like the genuine thing. And with 35 percent of your daily recommended calcium and 4 grams of protein, it's decently nutritious. But quote: It does have a strong taste, so it's not for everyone. It's great in pancakes, chowders, and baked goods like cakes, cupcakes, and muffins.

• Pea Milk: Made from yellow split peas, this plant-based milk is a superb supply of protein and calcium (it contains eight grams of protein per cup and 45 percent of your daily recommended calcium), and includes no sugar or carbs. The flavour is comparable to almond milk, however the texture is commonly a little creamier. Combine it with smoothies, desserts, and overnight oats.

• Hemp Milk: Earthy and nutty, hemp milk is packed with 30 percent of the daily calcium, five grams of protein, as well as an entire day's worth of recommended omega 3s. The feel is comparable to cow's milk, but it's recognized to possess a pungent aftertaste if you drink it. Try hemp milk in your smoothies, soups, coffee, or breads.

This thick and creamy plant-based milk has gained popularity in recent years since it is easily the best choice for coffee – it foams inside your latte similar to the real thing. Photo courtesy of Twenty20.