What exactly is in plant-based milk from the supermarket?

You’re standing in front of the dairy aisle in the shop. In front of you is a whole row of plant-based milk cartons – with lovely pictures of oats, almonds and soya. The words “natural” and “plant-based” give you a good feeling that you’re making a conscious choice.

But what’s actually in that carton?

I started to find out when I noticed how different shop-bought plant-based milk tasted compared to the one I made myself.

What I discovered became the start of Mylky – to give people the chance to quickly make their own plant-based milk, without additives and without unnecessary packaging waste.

The percentage you should know

How much of the main ingredient is actually in shop-bought plant-based milk?

It looks something like this:

• Soya milk: on average 7% soya
• Almond milk: on average 4.5% almonds
• Oat, rice and coconut milk: often just 2–3%

The rest is mainly water – supplemented with various additives to give the right texture, flavour and shelf life. This explains why the taste is so different compared to homemade milk.

Sugar – even in “unsweetened” varieties

Many people are surprised by oat milk. The packaging often states “unsweetened”, and technically that’s correct – no sugar has been added.

However, during the manufacturing process, the starch in the oats is converted into maltose, a sugar with a glycaemic index of 105 (regular sugar is around 65).

As maltose is formed naturally, it does not need to be listed as added sugar. For those who want to keep an eye on their blood sugar – or live with diabetes – this is good to know.

Other common sugars on ingredient lists:

• Caster sugar
• Dextrose
• Maltodextrin (GI 110)
• Glucose-fructose syrup

If any of these appear among the first three ingredients, the product is effectively sweetened flavoured water.

Thickeners and stabilisers

As the amount of the main ingredient is so low, thickeners and stabilisers are needed to give the liquid the right consistency and appearance.

Xanthan gum (E415)

This is one of the most common thickeners in plant-based milk. It is produced through the bacterial fermentation of sugar and prevents water and solids from separating.

As little as 0.1% is enough to significantly increase viscosity. The substance (E415) is approved, but it is, after all, an industrial additive – not something you would normally use at home.

Carrageenan (E407)

Extracted from red algae, it has a more controversial background.

Some research has linked carrageenan to:

• Increased risk of intestinal inflammation
• Increased permeability of the intestinal wall
• Disruptions to the gut microbiome
• Reduced insulin sensitivity in some people

The US FDA banned carrageenan in 2016 due to these risks. In Europe, it is still permitted.

Lecithin (E322)

An emulsifier that allows water and oil to mix. It usually comes from soya or sunflowers. Sunflower lecithin is preferred (no risk of GMOs), but soya lecithin is used more often as it is cheaper.

Vegetable oils

Many products contain sunflower or rapeseed oil to create a creamier texture and mask the low quantity of the main ingredient.

These heavily refined oils are rich in omega-6 fatty acids, which in excessive amounts can promote inflammation.

Shelf life and nutritional value

To ensure a shelf life of several months, plant-based milk is heated in the shop to 135–150 °C (UHT treatment).

This ensures a long shelf life – but also affects the nutritional value:

• Amino acids can be destroyed by the Maillard reaction
• Heat-sensitive vitamins are partially lost
• Acrylamide may form – a substance suspected of being carcinogenic

The milk may last for months, but nutritionally it becomes poorer.

A typical list of ingredients

Let’s take a look at an average carton of almond milk:

1. Water (95.5%)
2. Almonds (2%)
3. Sugar
4. Tricalcium phosphate (calcium)
5. Sunflower oil
6. Lecithin (E322)
7. Xanthan gum (E415)
8. Carrageenan (E407)
9. Vitamins (B12, D2, riboflavin)
10. Salt

The main ingredient – almonds – therefore makes up only a fraction of the contents. The rest is water, oil and additives to achieve the right texture, flavour and shelf life.

How to make better choices in the shop

If you still want to buy ready-made plant-based milk – look out for the following:

Look for:

• “Unsweetened” on the packaging
• A short list of ingredients (preferably a maximum of 5–7 ingredients)
• The main ingredient listed early in the list
• Fortified with calcium and B12
• No carrageenan (E407)

Avoid:

• Sugar among the first three ingredients
• Maltodextrin
• Long lists of E numbers
• Vague descriptions such as “vegetable oils”

Tip: chilled plant-based milk (found in the dairy section) often contains fewer additives than those kept at room temperature.

That’s why I started Mylky

Once I realised what was actually in the ready-made alternatives, I wanted a better solution. I made my own plant-based milk for several years – but it took a lot of time. Soaking nuts, blending, straining… we’re talking at least half an hour each time.

From that experience, the idea for Mylky was born: plant-based milk should be as simple as making a cup of coffee.

I want people to avoid straining, avoid thickeners, avoid the hassle – just get fresh milk in 60 seconds, with absolutely no packaging waste.

With homemade milk, you get:

• The freedom to choose the proportion of the main ingredient (5–15% instead of 2%)
• No chemical additives
• No hidden sugars
• Less plastic and waste

But bear in mind:

• You may need to add calcium and vitamins (available as supplements), as shop-bought milk may be fortified
• Fresh milk keeps for 3–4 days in the fridge
• It requires a machine

It’s a different way of thinking – but you have full control over what you drink.

Key message

Plant-based milk in shops is optimised for shelf life, price and texture – not for nutritional value or simplicity of ingredients.

Packages featuring images of oats and almonds usually contain only 2–7% of the actual raw ingredient, mixed with water, oil and additives.

It’s not dangerous – but it’s good to be aware. You have two choices:

• Buy plant-based milk consciously, and read the ingredients list.
• Or make it yourself, and know exactly what you’re drinking.

Next time you’re standing at the milk shelf – turn the carton over. Read. And then decide what suits you best.