Is Unsweetened Almond Milk Highly Processed?

October 13, 2025 •

4 min read

According to a study published in the USDA's Branded Food Products Database, nearly 95% of commercial almond milks meet the criteria for ultra-processed foods. This fact often comes as a surprise to many health-conscious consumers who assume that unsweetened almond milk, in particular, is a minimally altered product.

Quick Summary

Despite its simple appearance, most store-bought unsweetened almond milk is highly processed. This is due to the industrial methods used for production and the addition of ingredients like thickeners, emulsifiers, and synthetic vitamins to improve texture, shelf life, and nutritional profile.

Key Points

Store-bought versions are highly processed: Due to industrial manufacturing, additives like thickeners and emulsifiers are used to create a consistent texture and long shelf life.
Unsweetened does not mean minimally processed: Even without added sugar, commercial almond milk contains multiple food substances not used in traditional cooking.
High water content dilutes nutrients: Many brands use a small percentage of almonds, resulting in low protein and fiber content compared to whole almonds.
Certain additives raise health concerns: Some gums and emulsifiers, like carrageenan, may cause digestive issues in sensitive individuals.
Homemade is the least processed option: Making almond milk at home with just almonds and water ensures a product free of industrial additives and with a higher almond content.
Fortification uses synthetic nutrients: Vitamins and minerals added to commercial almond milk are often synthetic, and their absorption differs from natural versions.
Checking the label is crucial: Consumers should look for products with a short ingredient list to choose a less processed option.

What Defines a 'Highly Processed' Food?

Before exploring the specific case of unsweetened almond milk, it's essential to define what qualifies as highly processed. A minimally processed food, like raw almonds, is close to its natural state. Processing involves altering a food's state to enhance safety, convenience, or flavor.

Highly, or ultra-processed, foods go far beyond basic alterations. They are industrial formulations made with multiple ingredients, including food substances not typically used in home cooking. For almond milk, this process includes:

Industrial Blending and Filtering: Almonds are ground with water and then strained, a far cry from simply squeezing a handful of nuts.
Additives: Gums, emulsifiers, and other stabilizers are added to prevent separation and achieve a creamy texture.
Fortification: Synthetic vitamins and minerals are often included to boost the nutrient content, mimicking cow's milk.

The Role of Additives in Unsweetened Almond Milk

Even in unsweetened varieties, additives are standard. These ingredients are designed to solve the challenges of industrial food production.

Thickeners and Gums: Ingredients such as gellan gum and carrageenan are common additions. They prevent the watery base from separating from the almond solids, creating a more uniform product. Some research has raised questions about the long-term effects of certain gums, particularly carrageenan, on gut health and inflammation.
Emulsifiers: Sunflower lecithin is frequently used to ensure all the components mix properly and to give the milk a smooth, non-gritty texture.
Synthetic Vitamins and Minerals: Commercial almond milk is often fortified with calcium and vitamins D, E, and B12. The body's absorption and utilization of these synthetic versions may differ from naturally occurring nutrients.

Comparison: Homemade vs. Store-Bought Almond Milk

The difference in processing levels becomes clear when comparing a carton of store-bought milk to a homemade version.


Feature	Homemade Unsweetened Almond Milk	Store-Bought Unsweetened Almond Milk
Ingredients	Water, almonds (and sometimes a pinch of salt)	Water, almonds, salt, thickeners (e.g., gellan gum), emulsifiers (e.g., lecithin), and fortified vitamins and minerals
Processing Level	Minimally processed (simple blending and straining)	Highly or ultra-processed (multiple industrial steps)
Nutrient Density	Higher concentration of nutrients from almonds; nutrients are in their natural form	Lower almond content, with added nutrients that may not be absorbed as efficiently
Additives	None	Contains gums, emulsifiers, and synthetic vitamins
Flavor and Texture	Often richer, nuttier, and sometimes a bit grainy	Uniformly creamy and smooth due to additives
Shelf Life	Short (typically 3-4 days)	Long (up to several months) due to preservatives

Potential Health Implications of Highly Processed Almond Milk

While unsweetened almond milk is low in calories and sugar, the industrial processing and additives can present concerns for some consumers.

Gut Health

Certain additives, particularly carrageenan and some gums, have been linked to digestive issues in sensitive individuals, including bloating and inflammation. While these additives are approved for use in food, their effects on the gut microbiome are still under investigation. Opting for brands with minimal ingredients can help mitigate this risk.

Nutritional Content

The high water content in many commercial almond milks means the final product contains only a small percentage of almonds (sometimes as low as 2-3%). This results in a product that has very little protein and fiber compared to whole almonds. The fortification with synthetic vitamins is a workaround for this, but the bioavailability of these added nutrients may be a concern.

Other Concerns

Some commercial almond milks use refined vegetable oils, which can contribute to overall processed fat intake. There are also concerns about “natural flavors,” which, despite their name, are created in a lab and can include a long list of chemicals. For a cleaner option, it’s always best to examine the ingredient list closely and choose brands with simple formulations.

How to Choose the Best Almond Milk

To ensure you're consuming the healthiest version of almond milk, follow these guidelines:

Read the Ingredients: Look for products with the shortest, simplest ingredient list. Ideally, it should only contain water, almonds, and salt. Some high-quality brands are transparent about their sourcing and minimal processing.
Look for Unsweetened and Unflavored: These versions avoid added sugars and artificial flavorings, which are common in many flavored options.
Consider Homemade: The least processed option is making your own at home. It allows complete control over ingredients and ensures maximum nutritional value without additives.
Check for Fortification: If you rely on almond milk for calcium and vitamin D, ensure the product is fortified, as homemade versions will lack these nutrients.

Conclusion

While the term 'unsweetened' might imply a natural, unprocessed product, the reality is that most commercial unsweetened almond milk is, by definition, highly processed. The industrial production process, which includes the addition of thickeners, emulsifiers, and stabilizers, is necessary for texture and shelf life but moves the product far from its raw source. For consumers seeking the least processed option, making almond milk at home is the best choice. For those who prefer the convenience of store-bought, scrutinizing the ingredient list for the simplest formulation is the most reliable strategy. Ultimately, understanding the level of processing helps in making a more informed dietary decision.

This article is for informational purposes only and does not constitute medical advice. For dietary guidance, please consult with a qualified health professional.

What are the ingredients in commercial unsweetened almond milk?

Commercial unsweetened almond milk typically includes water, almonds, sea salt, thickeners like gellan gum or locust bean gum, emulsifiers such as sunflower lecithin, and added synthetic vitamins (e.g., Vitamin E, D2, and B12).

Frequently Asked Questions

Yes, most store-bought unsweetened almond milk contains additives such as thickeners (e.g., gellan gum) and emulsifiers (e.g., sunflower lecithin) to improve its texture and prevent separation.

Homemade almond milk is minimally processed. It is typically made by blending almonds and water and then straining the solids, avoiding the industrial additives and fortification found in store-bought versions.

The main difference is the level of processing and ingredients. Store-bought versions are highly processed and contain additives for texture and shelf life, while homemade versions are minimally processed and contain only almonds and water.

The body may not recognize or utilize synthetic vitamins and minerals, like those often used for fortification in almond milk, in the same way as naturally occurring nutrients from whole foods.

Commercial almond milk has low protein content because it is primarily water. The almonds are heavily diluted during the industrial blending and straining process, leaving behind much of the protein.

For some sensitive individuals, certain additives like carrageenan and gums (guar gum, xanthan gum) found in commercial almond milk can cause digestive discomfort, including bloating and inflammation.

To choose the healthiest option, look for unsweetened and unflavored almond milk with the shortest, simplest ingredient list. Ideally, it should contain only almonds, water, and salt.