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Non-dairy milks offer a fantastic alternative for individuals who are lactose intolerant, follow a vegan lifestyle, or simply prefer plant-based choices. However, the absence of traditional milk does not automatically equate to a healthy drink. When examining the labels, you’ll find that some brands incorporate unhealthy ingredients, are loaded with sugar, have high calorie content, yet provide minimal nutritional benefits. To assist in making informed choices among the myriad options, Eat This, Not That! consulted with health specialists who identified which non-dairy milks you should avoid and the reasons why.
Cashew Milk
Ingredients like guar gum, xanthan gum, and gellan gum help enhance the creamy, thick texture of cashew milk, but these additives aren’t suitable for everyone. According to Candice Van Eeden, a Holistic Nutrition Coach at Kuon Healthcare, “Creamy cashew milk has a low protein level and may include added gums or stabilizers that can upset sensitive digestive systems. Additionally, it is usually artificially fortified to mimic the nutritional profile of dairy milk.”
Sweetened Vanilla Almond Milk
Many people opt for sweetened vanilla almond milk for its hint of sweetness, but it often contains more sugar than expected. Tiffany Bruno, MS, RDN, and Director of Education at Switch4Good, points out, “A lot of sweetened plant-based milks have around 13 grams of added sugar, and that amount is unnecessary for a tasty plant milk.” For those who crave vanilla flavor without the extra sugar, she recommends selecting unsweetened versions. Bruno also notes, “Keep in mind that cow’s milk contains 12 grams of sugar per serving, so choosing plant-based milk is a great approach to decrease sugar intake in these contexts.”
Oat Coffee Creamer
Coffee creamer is a daily must-have for many, but oat coffee creamer is not the answer, according to Bruno who says to keep the small 8 oz serving size in mind. “The calories will add up quickly when you add a generous pour into your coffee,” she explains. “You definitely don’t need to give it up, just be mindful of how much you are adding. If you are trying to keep your morning beverage lower in calories, stick with an unsweetened nut-based milk, like cashew, that will be creamy but light in calories.”
Rice Milk
Rice milk is another popular choice for non-dairy milk, but it’s not a good source of protein for those trying to boost their daily intake. “For people who are relying on milk as a protein source, it won’t fill that role,” says Kathleen Benson, CSSD, CPT, RDN at VNutrition. “If you like rice milk for the taste or because it works best for your digestion, it can fit, but be sure to get protein elsewhere in your meal or snack.”
Sweetened Hemp Milk
Hemp milk has a smooth, creamy texture and a mild, nutty flavor that makes it versatile for use in beverages, cooking, and baking. But avoid the sweetened option. Van Eeden says it’s loaded with sugar. “Hemp milk has the potential to be rich in omega-3s, but sweetened ones contain artificial sugar that does not add value to it,” she explains.
Oat Milk
Oat milk tastes like dairy and is often a good choice to eat with cereal, but Benson says it’s an unhealthy combo. “When oat milk is paired with cereal, you’re really just adding more carbohydrates without the protein you’d get from dairy or soy milk,” she says. “For kids or anyone looking to meet protein goals through milk, it’s not a one-to-one swap.”Benson adds, “If you enjoy oat milk with cereal, try balancing your breakfast with another protein source like eggs, yogurt, or a protein-rich topping.”
Coconut Milk
Coconut Milk has a creamy distinct flavor that’s delicious as a base in Asian dishes, but Van Eeden says it doesn’t have real nutritional benefits. “Most of the almond milks are low in protein and nutrients with very few real almonds and lots of added sugars,” she explains. “The excess sugar may cause spikes in blood sugar, which results in energy crashes.”
Heather Newgen
