{"id":276,"date":"2023-02-15T00:46:06","date_gmt":"2023-02-15T00:46:06","guid":{"rendered":"https:\/\/codesupply.co\/vitae-nec-adipiscing-quis-semper-quam-tellus-nascetur-mollis\/"},"modified":"2025-04-30T07:44:26","modified_gmt":"2025-04-30T07:44:26","slug":"plant-based-milk","status":"publish","type":"post","link":"https:\/\/nordicmag.eu\/index.php\/2023\/02\/15\/plant-based-milk\/","title":{"rendered":"The truth about plant-based milk."},"content":{"rendered":"\n

Over the last decade, plant-based milk<\/strong> has gone from fringe trend to caf\u00e9 default.<\/p>\n\n\n\n

Oat milk. Almond milk. Soy. Coconut. Rice. Pea. Hazelnut. Barista blends. Low-foam. Extra-creamy.<\/p>\n\n\n\n

It\u2019s marketed as cleaner, greener, healthier.<\/p>\n\n\n\n

But here\u2019s the honest truth: most plant milks are highly processed, often loaded with sugar, low in nutrition \u2014 and not really milk at all<\/strong>.<\/p>\n\n\n\n

This isn\u2019t about fearmongering. We\u2019re not here to cancel your flat white. But if you\u2019re drinking plant-based milk for health<\/em>, it\u2019s worth asking: What are you actually drinking?<\/p>\n\n\n\n\n\n\n\n

What\u2019s actually in plant-based milk?<\/strong><\/h3>\n\n\n\n

Unlike cow\u2019s milk \u2014 which contains protein, calcium, vitamin B12, iodine, and natural fats \u2014 most plant-based milks start with a tiny amount of the base ingredient<\/strong> (sometimes as little as 2% almonds or oats), water, and then a long list of additives<\/strong> to make it taste like milk.<\/p>\n\n\n\n

Common additives include:<\/p>\n\n\n\n

    \n
  • Vegetable oils<\/strong> (sunflower, canola)<\/li>\n\n\n\n
  • Stabilisers<\/strong> (gellan gum, guar gum)<\/li>\n\n\n\n
  • Emulsifiers<\/strong><\/li>\n\n\n\n
  • Added sugars<\/strong><\/li>\n\n\n\n
  • Synthetic vitamins<\/strong> (to imitate cow\u2019s milk nutrition)<\/li>\n<\/ul>\n\n\n\n

    This is why most plant milks don\u2019t work in coffee without help<\/strong> \u2014 the foam, texture, and mouthfeel are engineered, not natural.<\/p>\n\n\n\n

    Let\u2019s talk about sugar<\/strong><\/h3>\n\n\n\n

    Many popular oat milks contain up to 7 grams of sugar per glass<\/strong> \u2014 more than a chocolate digestive biscuit.<\/p>\n\n\n\n

    Why….?<\/p>\n\n\n\n

    Because oat milk is made by breaking down starches in oats, converting them into glucose. Even if there\u2019s no added<\/em> sugar, it\u2019s still naturally very high in simple sugars<\/strong> \u2014 especially in barista versions.<\/p>\n\n\n\n

    Unsweetened almond milk, soy milk, and coconut milk are lower in sugar, but they often come with other issues.<\/p>\n\n\n\n

    Phytates, hormones and empty nutrition<\/h3>\n\n\n\n

    Oat milk<\/strong><\/h3>\n\n\n\n

    Oats naturally contain phytic acid<\/strong>, an \u201canti-nutrient\u201d that binds to minerals like calcium, iron and zinc, making them harder to absorb.<\/p>\n\n\n\n

    This is especially relevant if oat milk is your main milk source<\/strong> \u2014 you could be unknowingly undermining your nutrient intake.<\/p>\n\n\n\n

    Almond milk<\/strong><\/h3>\n\n\n\n

    Most almond milks contain as little as 2\u20135% almonds<\/strong>. The rest is water and additives. You\u2019d get more nutrition \u2014 and fibre \u2014 by eating four actual almonds.<\/p>\n\n\n\n

    Soy milk<\/strong><\/h3>\n\n\n\n

    While soy contains more protein than other plant milks, it\u2019s also a phytoestrogen<\/strong>, which mimics oestrogen in the body. For most people, it\u2019s fine in moderation \u2014 but excess soy may be risky for people with hormone-sensitive conditions.<\/p>\n\n\n\n

    Coconut milk<\/strong><\/h3>\n\n\n\n

    Coconut milk is low in protein and calcium \u2014 and some versions are high in saturated fats. It\u2019s fine for cooking or smoothies, but not ideal as a primary milk source.<\/p>\n\n\n\n

    Missing key nutrients<\/strong>…
    One of the biggest issues with plant milks is what\u2019s not<\/strong> in them.<\/p>\n\n\n\n

    Compared to cow\u2019s milk, most plant milks:<\/p>\n\n\n\n

      \n
    • Lack complete protein<\/strong> (unless fortified)<\/li>\n\n\n\n
    • Are low in calcium<\/strong>, iodine<\/strong>, vitamin B12<\/strong>, and vitamin D<\/strong><\/li>\n\n\n\n
    • Have fewer bioavailable nutrients (because of phytates and oxalates)<\/li>\n\n\n\n
    • Often contain synthetic additives to \u201cmatch\u201d dairy\u2019s nutrient profile \u2014 but not in the same absorbable form<\/li>\n<\/ul>\n\n\n\n

      For children, the elderly, or anyone at risk of nutrient deficiencies, relying solely on plant milk without supplementation<\/strong> can be a real issue.<\/p>\n\n\n\n

      So\u2026 is cow\u2019s milk better?<\/h3>\n\n\n\n

      Not for everyone.<\/p>\n\n\n\n

      Some people genuinely can\u2019t tolerate dairy \u2014 due to lactose intolerance, allergies, or ethical choices.<\/p>\n\n\n\n

      But if you\u2019re drinking plant milk thinking it\u2019s a healthier<\/em> version of dairy, the evidence just doesn\u2019t support that. Cow\u2019s milk, especially from grass-fed Nordic farms, still offers one of the most complete and naturally nutritious beverages available.<\/p>\n\n\n\n

      And no \u2014 dairy doesn\u2019t cause inflammation for most people. That\u2019s a myth.<\/p>\n\n\n\n

      A better way to choose<\/h3>\n\n\n\n

      If you like the taste or ethics of plant-based milk, go for it \u2014 but choose wisely<\/strong>.<\/p>\n\n\n\n

      Top tips:<\/strong><\/h3>\n\n\n\n

      Don\u2019t give plant milk to toddlers unless approved by a doctor<\/strong><\/p>\n\n\n\n

      Go unsweetened<\/strong> \u2014 always check the sugar content<\/p>\n\n\n\n

      Choose fortified<\/strong> \u2014 look for added calcium, B12 and vitamin D<\/p>\n\n\n\n

      Read the ingredient list<\/strong> \u2014 shorter is better<\/p>\n\n\n\n

      Rotate options<\/strong> \u2014 don\u2019t rely on just one type<\/p>\n\n\n\n

      Plant-based milks aren\u2019t the enemy \u2014 but they\u2019re not the golden health elixir they\u2019re sold as either.<\/p>\n\n\n\n

      They\u2019re a food product. A processed one.<\/p>\n\n\n\n

      And like all processed foods, some are fine in moderation, some are full of filler, and most require a critical eye \u2014 not just a pretty label or a perfect foam swirl.<\/p>\n\n\n\n

      As always: read beyond the branding, follow your body \u2014 and don\u2019t be afraid of real food.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"What your oat latte isn\u2019t telling you!\n","protected":false},"author":2,"featured_media":4408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"csco_singular_sidebar":"disabled","csco_page_header_type":"default","csco_page_load_nextpost":"default","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[8],"tags":[],"class_list":{"0":"post-276","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"cs-entry","9":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/posts\/276","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/comments?post=276"}],"version-history":[{"count":4,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/posts\/276\/revisions"}],"predecessor-version":[{"id":4443,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/posts\/276\/revisions\/4443"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/media\/4408"}],"wp:attachment":[{"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/media?parent=276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/categories?post=276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nordicmag.eu\/index.php\/wp-json\/wp\/v2\/tags?post=276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}