Are there any drawbacks to drinking nut milk, such as added sugars or other additives?
Yes, there can be. Sweetened and flavored nut milks add sugar, many are low in protein, and some contain gums or flavors. They are also unsafe for people with tree nut allergies. Choosing unsweetened, fortified versions with a short ingredient list avoids most problems.
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In this article
What are the downsides of nut milk?
- Added sugar: original, vanilla and barista versions often contain cane sugar. One popular macadamia brand lists 6 g sugar in its creamy version and 0 g in the unsweetened one.
- Low protein: the same brand shows about 1 g protein per cup. Dairy milk and soy milk contain far more.
- Missing nutrients: Healthy Drinks Healthy Kids says that, apart from fortified soy milk, many plant milks lack nutrients found in cow’s milk such as protein, calcium and vitamin D.
- Allergy: tree nuts are a major allergen under U.S. law (FDA). People with tree nut allergy should avoid them.
- Additives: labels may list gums (guar, gellan), lecithin, flavors and added calcium salts.
Are additives in nut milk harmful?
Common thickeners are used in many foods. This post does not claim they are harmful or harmless: if a particular ingredient bothers you or your doctor has advised against it, choose a product without it, or make milk at home.
How to choose a better nut milk
| Check | Look for |
|---|---|
| Sugar | Unsweetened, 0 g sugar |
| Calcium and vitamins | Fortified, with percentages shown |
| Ingredients | Short list you recognize |
| Protein | Compare cartons; do not assume |
For children
Healthy Drinks Healthy Kids lists plant milks as not recommended for infants, and not as a full replacement for regular milk for young children, except for children who cannot have dairy; ask a health care provider first.
Making it at home
Homemade nut milk avoids additives but is not fortified and lasts only a few days refrigerated.
People also ask
Does nut milk have added sugar?
Often, in original, vanilla and barista versions. Unsweetened versions list 0 g sugar. Check the label.
Is nut milk healthy for kids?
Plant milks other than fortified soy are not recommended as a full replacement for milk for young children, and not for infants. Ask a pediatrician.
Is homemade nut milk better?
It has no additives, but it is not fortified and spoils quickly. Better for some goals, not all.
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