What To Avoid In Plant-Based Milks (And How To Make Your Own)
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Plant-based milks like almond, oat, and soy are popular dairy alternatives. But not all store-bought options are equal. Some contain added sugars, oils, or thickeners that may not fit a whole-food approach. Here’s what to watch for.
1. Added Sugars Are Everywhere
Many plant-based milks are sweetened, especially flavored varieties. Some contain 7–12 grams of added sugar per cup.
For more context on added sugar and health, see Harvard’s School of Public Health overview here. When shopping, check the ingredient list and choose unsweetened options whenever possible.
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2. Oils That Aren’t Needed
Some brands add sunflower, canola, or rapeseed oil for texture. While small amounts aren’t necessarily harmful, they add extra calories without much nutritional value.
Look for options without added oils if you prefer a simpler ingredient list.
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3. Carrageenan And Other Thickeners
Carrageenan and other gums are used to create a creamier texture. Some people find they cause digestive discomfort.
If you’re sensitive, choose products with minimal ingredients.
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4. Low Protein Content
Almond and rice milk often contain very little protein. Sometimes less than 1 gram per cup.
If protein matters to you, soy milk is typically a better option. For a detailed comparison, see the Vegan Society’s plant milk guide.
Photo by Bru-nO from Pixabay
How to Make Plant-Based Milk at Home
Making your own plant milk is easier than it sounds and guarantees no hidden additives. Here’s a simple method:
Ingredients:
- Raw nuts – Almonds are my go-to because they give a naturally creamy texture. Cashews are super silky too. Oats work great if you want something more budget-friendly or nut-free.
- Filtered water – Definitely use clean water, it makes all the difference in taste.
- Pinch of salt – Just a tiny bit brings out the nutty flavors.
- Optional sweetness – Dates, maple syrup, or a dash of vanilla add natural sweetness without making it overly sugary.
- Optional spices – Cinnamon or a vanilla bean can make your milk feel cozy and special.
Instructions:
- Soak the nuts or oats: Cover almonds or cashews with water overnight or soak oats for 15-30 minutes.
- Drain and rinse: This gets rid of the bitterness in nuts and cleans your oats.
- Blend it up: Toss your soaked nuts or oats into a blender with 4 cups of filtered water. Add a pinch of salt along with any optional sweeteners or spices. Blend until super smooth.
- Strain: Pour the mixture through a nut milk bag or fine mesh strainer for silky milk. Squeeze gently to extract as much liquid as possible.
- Store in the fridge: Keep in a sealed jar or bottle for up to 5 days. Shake before using because separation is normal.
Homemade milks are rich in flavor and nutrients. Almond milk offers vitamin E, oat milk provides soluble fiber, and soy milk is high in protein. For a quick visual guide, check out this YouTube tutorial.
Bonus Tips:
- Experiment with different nut or seed combinations like hazelnut, hemp, or sunflower seeds.
- Add a teaspoon of coconut cream for a richer texture.
- Sweeten naturally with dates, maple syrup, or pure vanilla extract.
Switching to homemade plant-based milk helps reduce added sugars, unnecessary oils, and artificial thickeners. It’s a simple change that supports more balanced nutrition overall.
Photo by Couleur from Pixabay
More Vegan Resources:
- Best Vegan Swaps for Everyday Cooking
- Why Some Non-Dairy Creamers Aren’t Vegan at All
- Best Vegan Food Resources That Are Actually Useful
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How To Make Your Own Plant-Based Milk At Home
Ingredients
- 1 cup raw nuts, almonds, cashews or 1 cup oats
- 4 cups filtered water
- Pinch of salt
Optional:
- vanilla bean, cinnamon, or 1-2 dates for sweetness
Instructions
- Drain and rinse: Drain and rinse the soaked nuts or oats.1 cup raw nuts
- Blend: Blend with 4 cups filtered water, a pinch of salt, and optional vanilla, cinnamon, or 1–2 dates until smooth.4 cups filtered water, Pinch of salt, vanilla bean
- Strain: Pour through a nut milk bag or fine mesh strainer into a jar, squeezing out all liquid.
- Store: Refrigerate up to 5 days, shaking before use.
