PLANT MILK: HEALTHY OR HYPE?

by Iro Dimitrakopoulos

What my grandmother would want YOU to Know About Hidden Ingredients, Clean Choices, and Gut-Friendly Swaps.

Once a rare treat made fresh in kitchens by soaking and blending nuts or seeds, it’s now one of the fastest-growing “health food” trends in every supermarket fridge. Almond, oat, coconut, cashew, hemp, rice, soy… The choices seem endless, bella mou!

But not all plant milks are created equal.

While these creamy alternatives may sound nourishing, many are highly processed, filled with unnecessary additives, and designed more for shelf stability and mouthfeel than your well-being.

So today, we are pulling back the curtain with love and wisdom to help you shop smarter, protect your beautiful body, and bring real nourishment back to your cup.

What to Watch Out For in Store-Bought Plant Milks

 

1. Seed Oils (Like Canola or Sunflower)

Many popular oat and nut milks sneak in canola oil (rapeseed) or sunflower oil to make them creamier. But these cheap, industrial oils are high in omega-6 fatty acids, which, when out of balance, can fuel inflammation in the body.

Our advice? If it says oil, put it back on the shelf.

2. Gums and Thickeners

You might spot:

  • Guar gum
  • Xanthan gum
  • Gellan gum

These are used to keep the milk smooth and prevent separation. While guar gum in small amounts is usually tolerated, xanthan and gellan can upset digestion—causing bloating or discomfort. 

3. Carrageenan – The Hidden Gut Disruptor

Extracted from red seaweed, it sounds natural, but research shows it can irritate the gut lining, trigger inflammation, and even mimic symptoms of digestive disorders.

4. Synthetic Vitamins (D2, Calcium Carbonate, etc.)

Many plant milks are fortified with synthetic forms of vitamins like Vitamin D2 (less absorbable than D3) or calcium carbonate (chalky, hard to digest). Real nourishment comes from whole foods, sunshine, and mineral-rich sea salt—not lab-made powders.

5. Glyphosate & Pesticide Residues

Oats, almonds, and soy are often heavily sprayed with glyphosate, a chemical linked to gut imbalance and hormonal disruption. If your plant milk isn’t organic, chances are you’re sipping a little chemical cocktail.

6. BPA in Can Linings

Canned coconut milks are wonderful—if the can is BPA-free. BPA and BPS can leach into food, disrupting your hormones and long-term health.

7. The Obvious Sugars

If you see “cane sugar,” “maple syrup,” “agave,” “brown rice syrup,” or “coconut sugar” on the label- This is dessert, not a daily milk.

Even if it sounds natural, added sugars spike your blood sugar, tire out your pancreas, and over time, fuel skin issues, fatigue, and hormonal imbalance. They sneak in even where you don’t expect them—vanilla or “original” flavors often have several teaspoons per cup

“No Added Sugar” – But Still Sugary?

Now here’s the tricky part, koukla mou. Some oat milks, like Oatly, say “no added sugar”, but they process the oats with enzymes that break down starch into natural sugars (maltose). This can raise the glycemic index as much as sweetened products—making it harder on your blood sugar than you might think. 

Our Simple Shopping Checklist

Look for plant milks with:

  • 3–5 ingredients
  • Organic, if possible
  • No added oils, gums, or carrageenan
  • BPA-free cans or cartons
  • No “natural flavors” or synthetic vitamins
  • Look for “unsweetened” and skip the flavored versions. 

Our Favorite Clean Plant Milk Brands

  • MALK (Almond, Oat, Cashew) – just nuts, water, and salt
  • Three Trees Almond or Pistachio Milk – fresh, simple ingredients
  • Native Forest Simple Coconut Milk (BPA-free, no guar gum)
  • Aroy-D Coconut Milk  – no gums or preservatives

Top Picks 

  • MALK Unsweetened Almond or Oat
  • Native Forest Simple Coconut Milk 
  • Three Trees Unsweetened Almond or Pistachio
  • Elmhurst Unsweetened Nut Milks

And of course, nothing beats homemade—just soak, blend, strain, and enjoy!


Homemade Coconut Milk Recipe

  1. Soak 1 cup organic shredded coconut in 2 cups hot water for 20 minutes.
  2. Blend on high for 1–2 minutes.
  3. Strain through a nut milk bag or cheesecloth.
  4. Store in a glass jar in the fridge for up to 4 days.

Add a pinch of sea salt, cinnamon, or a date if you like it sweet. 

Simple. Pure. Ancestral.

The Bottom Line: Simplicity is Power

Remember, koukla mou, real nourishment is simple. The fewer the ingredients, the more your body recognizes them as food—not factory-made fluff.

Take your time, read your labels, and choose with love.

Your body will thank you.

You can shop my favorite brands here: My Amazon Smoothie Category includes milks

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