Over the last decade, plant-based milk has gone from fringe trend to café default.
Oat milk. Almond milk. Soy. Coconut. Rice. Pea. Hazelnut. Barista blends. Low-foam. Extra-creamy.
It’s marketed as cleaner, greener, healthier.
But here’s the honest truth: most plant milks are highly processed, often loaded with sugar, low in nutrition — and not really milk at all.
This isn’t about fearmongering. We’re not here to cancel your flat white. But if you’re drinking plant-based milk for health, it’s worth asking: What are you actually drinking?
What’s actually in plant-based milk?
Unlike cow’s milk — which contains protein, calcium, vitamin B12, iodine, and natural fats — most plant-based milks start with a tiny amount of the base ingredient (sometimes as little as 2% almonds or oats), water, and then a long list of additives to make it taste like milk.
Common additives include:
- Vegetable oils (sunflower, canola)
- Stabilisers (gellan gum, guar gum)
- Emulsifiers
- Added sugars
- Synthetic vitamins (to imitate cow’s milk nutrition)
This is why most plant milks don’t work in coffee without help — the foam, texture, and mouthfeel are engineered, not natural.
Let’s talk about sugar
Many popular oat milks contain up to 7 grams of sugar per glass — more than a chocolate digestive biscuit.
Why….?
Because oat milk is made by breaking down starches in oats, converting them into glucose. Even if there’s no added sugar, it’s still naturally very high in simple sugars — especially in barista versions.
Unsweetened almond milk, soy milk, and coconut milk are lower in sugar, but they often come with other issues.
Phytates, hormones and empty nutrition
Oat milk
Oats naturally contain phytic acid, an “anti-nutrient” that binds to minerals like calcium, iron and zinc, making them harder to absorb.
This is especially relevant if oat milk is your main milk source — you could be unknowingly undermining your nutrient intake.
Almond milk
Most almond milks contain as little as 2–5% almonds. The rest is water and additives. You’d get more nutrition — and fibre — by eating four actual almonds.
Soy milk
While soy contains more protein than other plant milks, it’s also a phytoestrogen, which mimics oestrogen in the body. For most people, it’s fine in moderation — but excess soy may be risky for people with hormone-sensitive conditions.
Coconut milk
Coconut milk is low in protein and calcium — and some versions are high in saturated fats. It’s fine for cooking or smoothies, but not ideal as a primary milk source.
Missing key nutrients…
One of the biggest issues with plant milks is what’s not in them.
Compared to cow’s milk, most plant milks:
- Lack complete protein (unless fortified)
- Are low in calcium, iodine, vitamin B12, and vitamin D
- Have fewer bioavailable nutrients (because of phytates and oxalates)
- Often contain synthetic additives to “match” dairy’s nutrient profile — but not in the same absorbable form
For children, the elderly, or anyone at risk of nutrient deficiencies, relying solely on plant milk without supplementation can be a real issue.
So… is cow’s milk better?
Not for everyone.
Some people genuinely can’t tolerate dairy — due to lactose intolerance, allergies, or ethical choices.
But if you’re drinking plant milk thinking it’s a healthier version of dairy, the evidence just doesn’t support that. Cow’s milk, especially from grass-fed Nordic farms, still offers one of the most complete and naturally nutritious beverages available.
And no — dairy doesn’t cause inflammation for most people. That’s a myth.
A better way to choose
If you like the taste or ethics of plant-based milk, go for it — but choose wisely.
Top tips:
Don’t give plant milk to toddlers unless approved by a doctor
Go unsweetened — always check the sugar content
Choose fortified — look for added calcium, B12 and vitamin D
Read the ingredient list — shorter is better
Rotate options — don’t rely on just one type
Plant-based milks aren’t the enemy — but they’re not the golden health elixir they’re sold as either.
They’re a food product. A processed one.
And like all processed foods, some are fine in moderation, some are full of filler, and most require a critical eye — not just a pretty label or a perfect foam swirl.
As always: read beyond the branding, follow your body — and don’t be afraid of real food.
