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The Truth About Nut Milks: Are They Really a Healthier Choice? 🌰🥛

karadellow24


Recently, my husband and I were strolling through the supermarket when he suddenly stopped, mesmerized by the plant-milk aisle. “How is there THIS much space dedicated to non-dairy milk?” he asked, wide-eyed. And he had a point.


The UK’s plant-based milk market is now worth £474.5M, making it the second-largest in Europe and fifth-largest in the world—and it’s still growing. But what’s driving the demand?

Surprisingly, it’s not lactose intolerance or animal welfare. Instead, many consumers are switching from traditional dairy because of its saturated fat content and the perceived environmental benefits of plant-based alternatives.


But Here’s the Problem…

Not all nut milks are created equal. And for those focused on health, sustainability, or nutrition, it’s important to look beyond the clever packaging and health claims.


1️⃣ Ultra-Processed Ingredients ⚠️

Many plant-based milks contain:

Thickeners & Emulsifiers (Carrageenan, Xanthan Gum, Guar Gum) – Linked to gut inflammation and digestive issues.

Added Sugars & Oils – Poor-quality vegetable oils may increase inflammation in the body.

Minimal Actual Nuts – Some brands contain just 2-3% nuts, with the rest being water and additives.

This puts many nut milks firmly in the ultra-processed food category—something I actively encourage my clients to avoid.


2️⃣ Lacking in Protein 💪

Protein is especially important in midlife, yet nut milks fall short compared to dairy:

🥛 Cow’s milk: 8g protein per cup

🌰 Almond milk: 1g protein per cup

🌱 Soy milk: 7-8g protein per cup (the best plant-based alternative for protein)

If protein intake is a priority, dairy and soy milk are the best options.


3️⃣ The Environmental Debate 🌍

Many choose plant milks for their eco-friendly reputation, but not all options are equally sustainable:

💦 Almond milk requires massive water use—1.1 gallons per almond!

🌾 Oat milk is a better choice but may contain glyphosate (a pesticide) if not organic.

🌿 Hemp milk ranks among the most sustainable choices.


The Bottom Line?

For some, non-dairy milk is essential due to allergies or intolerances. But for others, it’s a lifestyle or taste preference. If you’re making the switch, read labels carefully and choose options that truly support your health and values.


Next time you’re faced with an overwhelming wall of plant milks, you’ll be armed with the facts! 💡💪

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