Plant-based milk might seem like a healthy swap for dairy. But many are loaded with gums, oils, synthetic vitamins, and added sugars that can impact digestion, hormones, and blood sugar. Whether you’re trying to lower cholesterol, balance hormones, manage blood sugar, or simply make cleaner food choices, the milk you use every day matters more than you think.
At Kairos Integrative Care, we encourage our patients to look beyond the label and understand what’s really in their milk. Let’s find out what’s really in your milk and which milk is rated best.
1. Almond Milk
Almond milk is light, low in calories, and easy to find. But many store brands contain gums, lecithin, and synthetic vitamins to improve texture and shelf life. While it’s a decent option for those watching carbs or calories, it’s low in protein and may trigger reactions in people with nut sensitivities.
Kairos Wellness Score: ⭐️⭐️⚪⚪ – A light, low-carb option, but often over-processed. Choose clean-label brands without gums or synthetic vitamins for best results.
2. Oat Milk
Oat milk is creamy and froths well for lattes. It’s also a go-to for people avoiding nuts. But if it’s sweetened or made with added oils, it can spike blood sugar quickly, especially for those with insulin resistance or PCOS. Most oat milks are also low in protein.
Kairos Wellness Score: ⭐️⚪⚪⚪ – Great texture, but can spike blood sugar, especially if sweetened or oil-based. Use cautiously if you’re managing insulin resistance.
3. Coconut Milk
Coconut milk contains healthy MCT fats and is typically low in allergens. It’s a good fit for people avoiding both nuts and grains. But watch for brands that over-process or include gums, carrageenan, or added sugar.
Kairos Wellness Score: ⭐️⭐️⭐️⭐️– Great for most, if ingredients are clean and simple.
4. Cashew Milk
Creamy and mild in flavor, cashew milk works well in cooking. It’s slightly higher in carbs than almonds, but generally better tolerated by those with sensitive stomachs. Like almond milk, it’s low in protein and can include gums or sweeteners.
Kairos Wellness Score: ⭐️⭐️⭐️⚪ – Creamy and lower in carbs than oat milk, but low in protein. Stick to clean versions without additives for optimal benefits.
5. Hemp Milk
Hemp milk is made from hemp seeds and provides anti-inflammatory omega-3s. It’s typically free from major allergens and contains a decent amount of plant-based protein. The taste is a bit earthy, but it’s a great option for brain and heart support.
Kairos Wellness Score ⭐️⭐️⭐️⭐️ – Functional, nourishing, and low-risk for most.
6. Flax Milk
Flax milk is rich in omega-3s and comes in clean, additive-free versions. Some brands add pea protein for a boost. It’s easy on digestion and a strong option for people with hormone or inflammation concerns.
Kairos Wellness Score: ⭐️⭐️⭐️⭐️ –Excellent for people with hormone or gut issues.
7. Soy Milk
Soy milk has the highest protein of all plant milks and is widely available. It can be a smart pick, but not for everyone. For those with estrogen dominance, thyroid issues, or gut imbalances, soy might worsen symptoms. Stick to organic, non-GMO brands if using
Kairos Wellness Score: ⭐️⭐️⚪⚪ – High in protein but not right for everyone.
8. Pea Milk
Pea milk is made from pea protein isolate and is high in protein. It’s allergy-friendly and creamy, but many brands include oils and flavorings. It’s also more processed than other options, so we recommend using it mindfully
Kairos Wellness Score:⭐️⭐️⚪⚪ – Good protein, but read the label carefully.
9. Macadamia Milk
Macadamia milk has a smooth, buttery taste and contains good fats. It’s lower in carbs and additives than most nut milks. While it’s low in protein, it’s a solid option for those wanting a rich, clean base.
Kairos Wellness Score: ⭐️⭐️⭐️⭐️⚪ – Smooth and nourishing with good fats.
Why Ingredients and Additives Matter
Plant-based milk is usually made by blending nuts, seeds, legumes, or grains with water. But what’s added after that step makes a big difference.
Many popular brands include gums, oils, thickeners, natural flavors, and synthetic vitamin blends. While these ingredients help with texture or shelf life, they don’t always support your health, especially if you have sensitivities, gut issues, or metabolic concerns.
For example, some oat milks contain vegetable oils and added sugars that can spike blood sugar or trigger inflammation. Almond milk may be low in calories but contains protein, and certain soy or pea milks are overly processed, making them harder to digest.
That doesn’t mean these milks are bad, but your body might react differently depending on your health. This is something we help our patients figure out through functional testing and nutrition planning.
Matching Milk to Your Health Needs
We often see patients who’ve made the switch to plant-based milk with good intentions, but still feel bloated, fatigued, or foggy. When that happens, instead of blaming milk, we look at what your body is telling us.
If you’re managing blood sugar or insulin resistance, sweetened oat or rice milk might be part of the problem. These options digest quickly and can spike glucose levels. In these cases, we often recommend milks like coconut, flax, or hemp, gentler on metabolism and naturally lower in sugar.
For those with hormone shifts or cholesterol issues, we look closely at the fats and additives. Almond and macadamia milk offer healthy fats, but only when free from synthetic ingredients. Hemp and flax milks are great for anti-inflammatory support, while soy and pea milks provide more protein
We may also ask questions like:
- Are you using the milk in coffee or smoothies daily?
- Are you combining it with other sources of sugar or carbs?
- Does your milk brand include calcium and vitamin D, like citrate or D3?
Your answers help us guide you, not with a list of yes or no foods, but with real solutions that support your health goals.
How to Choose a Clean, Healthy Milk?
While we love functional testing, there are also basic guidelines you can follow right now:
- Choose unsweetened options with no more than 2–3 ingredients
- Avoid carrageenan, canola oil, gums, and added sugars
- Favor brands fortified with vitamin D3, calcium citrate, or vitamin K2
- If you’re sensitive to insulin spikes, go for coconut, flax, or almond milk over oat or rice
- If you want protein, but not processed ingredients, try hemp milk or soy milk
Conclusion
The milk you pour into your coffee or cereal may seem like a small thing, but over time, it adds up. And if you’re dealing with cholesterol, inflammation, or hormone shifts, the details matter.
At Kairos Integrative Care, Lola, one of our Board-Certified Nurse Practitioners, helps you understand what your body really needs. Whether it’s plant-based milk, nutrient gaps, or deeper testing, we guide you step-by-step..
We accept most major insurance plans, including Aetna, Cigna, BCBS, UnitedHealthcare, Tricare & more. Book your Nutrition Review session today!
