What’s Actually in Your Almond Milk?

Have you switched to plant-based dairy alternatives like almond or oat milk? Whether this switch was for health or because you can’t tolerate traditional dairy, there’s something you should know about your beverage of choice: Not all alternative milks are created equal – and this is especially true of almond milk.

“Almond milk is not a good source protein or calcium, but it has many other benefits. It doesn’t have lactose, so many people find it easier to digest than cow’s milk. It’s rich in vitamins, antioxidants, healthy fats and minerals, including magnesium – a nutrient that tends to be lacking in the typical American diet. It’s low in calories and carbohydrates,” says Bernard Kaminetsky, MD, medical director, MDVIP.

Almond milk can be traced back to the Middle Ages, as an ingredient in Middle Eastern and Egyptian cooking. It gained popularity in Europe as a safer alternative to cow’s milk and was favored in countries such as France and England as it fell within guidelines of Catholic fasting doctrines including Lent.  

But back then, almond milk was made from almonds that were blanched, peeled and crushed. The crushed almonds were then boiled, steeped and strained through cheesecloth.

Today, almond milk can be found in most supermarkets, but it’s often highly processed. Like many other processed foods, manufacturers add ingredients to improve the flavor and texture and extend shelf life. But these ingredients aren’t always healthy.

“There are a handful of almond milk varieties, including vanilla and sweetened almond. It tastes like dessert in a bottle, which should cue you that it might not be the healthiest choice,” says Kaminetsky. “Ideally, almond milk should be unsweetened and unflavored. It should made from filtered water, almonds, organic if possible, and a higher quality salt that’s either fortified with iodine or has trace minerals.”

However, many processed almond milk brands use a wide range of ingredients. Some of these ingredients are not harmful, while others might cause issues.  

Common Almond Milk Ingredients

The following are just some of the ingredients you might find in processed almond milk.

Salt – enhances flavor and maintains freshness. There are different types of salt. Manufacturers may use table salt, salt fortified with iodine (iodized salt) or a salt with trace minerals like Celtic Sea, Murray River Salt or pink Himalayan.

Sweeteners – improve flavor. Not all processed almond milks are sweetened. If the milk is sweetened, manufacturers may have used: 

• Cane sugar – is empty calories, linked to weight gain, type 2 diabetes and heart disease. 
• Syrups – vary in value. Maple syrup has some nutrients, but it’s very high in sugar and has the same drawbacks as cane sugar. Cane syrup is essentially cane sugar and agave and (brown) rice syrups are extremely high in sugar should be used sparingly. 
• Honey – also has nutrients. But when honey is used as an ingredient, it’s likely pasteurized to lower the chances of triggering allergic reactions. Pasteurization destroys some nutrients. More importantly, honey is high in sugar and should be consumed on a limited basis. 
• Dates – are a good source of fiber and nutrients, but they’re very high in sugar and should be consumed in moderation.
• Stevia - an herbal, non-caloric sweetener and healthier alternative to corn syrups. It’s also known to cause gastrointestinal distress, lower blood pressure and disrupt hormones.

Gums – stabilize the milk, keeping ingredients from separating, improves consistency and extends shelf life. Not all almond milks add gums. If they do, they can include:

• Locust bean gum (or carob bean gum) - may trigger an allergic reaction, taking the form of breathing difficulties, including asthma. 
• Xanthan gum - may possibly upset the stomach.
• Gellan gum - may slow digestion, other than that, it’s considered safe.
• Cellulose - can cause gastrointestinal discomfort.
• Cellulose gum (or sodium carboxymethylcellullose) - may or may not cause issues. Some studies have found this ingredient safe, while studies report that it can alter gut bacteria, raising the risk for inflammatory bowel disease.  

Anti-caking agents – prevent the milk from clumping together. These usually include calcium carbonate and/or sodium bicarbonate and are deemed as generally safe by the Food and Drug Administration.

Thickeners – besides gums, a manufacturer may add one or more emulsifiers (or thickeners) to create a more cow’s-milk like consistency. Thickeners can include:

• Carrageenan - a plant-based ingredient that’s been used by manufacturers for years to improve texture of foods because it thickens food without adding fat to it. However, it lacks nutritional value and has a reputation for altering microbiome, causing gastrointestinal inflammation, ulcerations, damage and distress.
• Tapioca starch - a thickening agent that doesn’t provide health risks or benefits.   
• Sunflower lecithin - a thickening agent that doesn’t require chemical extraction, making it a preferred choice over other thickeners, including soy lecithin. Although, sunflower lecithin is considered safe, it can cause an upset stomach. Pregnant women also should check with their doctors before consuming it, as a concentrated amount of dietary sunflower lecithin may raise estrogen levels.
• Oils (e.g., canola, soybean, almond, sunflower, rapeseed) - help thicken milk and are considered safe; however, consuming too much may lead to an upset stomach. 
• Maltodextrin - a thickener and preservative that creates volume in food and has been associated with adverse reactions.

Some brands offer chocolate and vanilla varieties of almond milk, which means alkaline cocoa or natural vanilla flavoring was added. Preservatives such as ascorbic acid and potassium citrate may have been used. And lastly, some milks also are fortified with vitamins and minerals. Generally, these ingredients don’t pose a problem for people.

“When I buy almond milk, or any processed food for that matter, I look for a short ingredient list,” says Kaminetsky. “My advice to others is that when buying processed foods, including almond milk, less is more.”