Navigating the Dairy-Free Aisle: Are any plant milks not ultra-processed?

October 23, 2025 •

4 min read

According to a 2021 study examining the USDA's Branded Food Products Database, over 90% of commercially available plant-based milks, including 95% of almond milks, meet the criteria for ultra-processed foods. For health-conscious consumers, this raises a critical question: Are any plant milks not ultra-processed? The short answer is yes, though they may require more careful label-reading to find.

Quick Summary

Many commercial plant milks are ultra-processed due to added stabilizers, sweeteners, and emulsifiers. However, minimally processed alternatives with short ingredient lists and homemade plant milks provide options for those seeking less industrialized dairy alternatives. Brands offering simpler formulations exist, but homemade versions offer maximum control over ingredients.

Key Points

Not All Plant Milks Are The Same: Most store-bought plant milks are considered ultra-processed (UPF) due to additives, but minimally processed alternatives exist with simpler ingredient lists.
Read the Ingredient List: To find less-processed options, look for short, simple ingredient lists, ideally containing only the plant base, water, and salt. Avoid added oils, gums, and protein isolates.
Homemade is the Least Processed: Making plant milk at home gives you complete control over the ingredients, ensuring a fresh, additive-free product. It also reduces packaging waste.
Fortification is Processing: Fortification of plant milks with vitamins and minerals is a form of industrial processing. Organic versions, by law, cannot be fortified, so check labels for nutrient content.
Convenience vs. Purity: Minimally processed store-bought milks offer a balance of convenience and cleaner ingredients. Homemade versions offer maximum purity but require more effort and have a shorter shelf life.
Consider the 'Why': It's important to consider why you are seeking a plant-based milk. If you're avoiding dairy, even an ultra-processed plant milk can be a suitable alternative, but if you're avoiding all UPFs, look for a cleaner option.

Decoding 'Ultra-Processed' in Plant Milks

To understand whether any plant milks are not ultra-processed, it's essential to first define the term. According to the NOVA classification system, ultra-processed foods (UPFs) are industrial formulations made mostly or entirely from substances derived from foods, with added substances like flavorings, stabilizers, and preservatives that are not used in home cooking. The purpose of this type of processing is often to increase shelf life, enhance palatability, or create a specific sensory experience.

Many commercial plant milks fit this definition perfectly. The process of turning nuts, grains, or legumes into a milky liquid and then adding components to achieve a desired taste and consistency—like stabilizers to prevent separation or added protein isolates—categorizes them as UPFs. While some debate the usefulness of the NOVA classification and point out that fortification can be a beneficial process, it remains a useful benchmark for identifying products with a higher level of industrial manipulation.

Finding Less Processed Plant Milk in Stores

Despite the prevalence of ultra-processed options, it is possible to find minimally processed plant milks in grocery stores. The key is to ignore marketing claims and focus on the ingredient list. By following a few simple rules, you can make more informed choices.

The Golden Rule of Ingredients

The purest, least-processed plant milks will have a very short ingredient list, often consisting of just two or three items: the main component (e.g., almonds, oats, or soy), water, and sometimes a little salt. Any deviation from this—especially a long list of additives—should raise a red flag. For instance, almond milk is naturally watery, and many brands add gums and oils to create a thicker, creamier texture. These additives push the product into the ultra-processed category.

Ingredients to Scrutinize

When examining a label, look for and question the presence of the following:

Oils and Emulsifiers: Additives like sunflower oil or lecithin are frequently used to create a smoother, creamier texture and prevent ingredients from separating.
Gums and Thickeners: Ingredients such as gellan gum, carrageenan, or xanthan gum are used to stabilize the product and provide a thicker mouthfeel.
Protein Isolates: Some products, like pea milk, are made from protein isolated from the whole food, indicating a higher level of processing.
Added Sugars: Sweetened varieties, while appealing to the palate, add unnecessary refined sugar to the product. Always opt for 'unsweetened' versions.
Natural Flavors: This can be a catch-all term for highly processed flavor enhancers that may contain chemicals not used in home cooking.

Brands Known for Minimal Processing

Several brands have made a name for themselves by offering simpler, cleaner ingredient lists. Some notable examples include Malk, Elmhurst, Three Trees, and Westsoy Organic. Brands often differentiate their minimally processed options by labeling them clearly, but double-checking the ingredient list is always the safest bet. It is also important to note that organic plant milks, by law, often cannot be fortified with added nutrients like calcium or vitamin D, a process which some may see as beneficial.

The Ultimate Low-Processed Option: Homemade Plant Milk

For those who want complete control over their ingredients and process, making plant milk at home is the best option. With just a few simple steps, you can create a fresh, additive-free beverage. While homemade versions don't have the long shelf life of store-bought cartons, their freshness and purity are unmatched. For example, homemade almond milk might consist of only soaked almonds and water, and leftover pulp can even be repurposed in recipes.

Comparison: Ultra-Processed vs. Minimally Processed Plant Milks


Feature	Ultra-Processed Plant Milk	Minimally Processed Plant Milk	Homemade Plant Milk
Ingredients	Long list, including added oils, gums, stabilizers, and flavors.	Short list: plant base, water, sometimes salt. No added gums, oils, or flavors.	Two main ingredients: plant base and water.
Processing	Complex industrial process involving fractionation and reassembly. Often ultra-pasteurized for shelf stability.	Thermal processing may occur, but without the added industrial substances found in UPFs.	Simple blending and straining at home.
Shelf Life	Long, often up to 8 months for shelf-stable versions due to processing and preservatives.	Shorter, typically found in the refrigerated section with a lifespan of around 7-10 days.	Very short, around 3-5 days in the refrigerator.
Nutritional Profile	Often fortified with vitamins (A, D, B12) and minerals (calcium) to mimic dairy. Nutritional content can vary widely.	Can be lower in certain nutrients unless fortified. Organic versions cannot be fortified by law.	Contains all the nutrients from the whole food source, but not fortified. Often richer and more nutrient-dense.
Cost	Varies, but can be expensive for premium brands. Value brands are often less clean.	Generally more expensive due to a focus on ingredient quality.	Can be more affordable, especially when using less-costly ingredients like oats. The cost depends on the main ingredient.
Flavor/Texture	Designed to mimic dairy milk using additives. Can taste bland or slightly 'cooked' due to processing.	Flavor is clean, natural, and vibrant. Texture can vary, often less creamy than UPF versions without added oils.	Rich, creamy, and fresh. The flavor is clean and customizable.
Environmental Impact	Higher footprint due to processing, packaging, and transportation.	Lower than UPF versions, with less packaging and waste.	Lowest environmental footprint, reducing packaging waste.

Conclusion: Making the Right Choice for Your Diet

While many commercial options are technically ultra-processed, it's clear that less-processed and non-ultra-processed plant milks do exist. For the consumer concerned about additives and industrial processing, checking the ingredient list is the most effective strategy. Minimally processed brands offer a convenient, cleaner alternative, while homemade versions provide the ultimate control and purity. Understanding the difference empowers you to select a plant-based milk that aligns best with your health and dietary goals. Ultimately, the choice depends on your priorities regarding convenience, cost, nutritional profile, and ingredient purity. Vegan Milk 101: How to Find Healthy Plant-Based Milk provides an excellent resource for further guidance.

Frequently Asked Questions

Most store-bought plant milks are categorized as ultra-processed due to the addition of ingredients not used in home cooking, such as stabilizers (e.g., gums), emulsifiers, oils, and flavors, which are added to improve texture, taste, and shelf life.

You can tell by reading the ingredient list. Minimally processed plant milks will have a very short list, typically consisting of just the plant base (e.g., nuts, oats), water, and possibly salt. You should avoid products with added gums, oils, sweeteners, or 'natural flavors'.

No, while making it at home is the most direct way to control ingredients, some commercial brands offer minimally processed versions with cleaner, simpler ingredient lists. You can find these by carefully checking the product label.

Fortification itself, while beneficial for adding nutrients like calcium and vitamin D, is an industrial process that can contribute to a product being classified as ultra-processed under the NOVA system. By law, organic plant milks cannot be fortified.

Minimally processed options are generally preferred by those looking to avoid additives like gums, oils, and sugars. However, the overall health benefits depend on the specific product's nutritional profile, and some ultra-processed milks are fortified with important vitamins and minerals.

Store-bought milks, especially shelf-stable ones, have a long shelf life (up to 8 months) due to ultra-pasteurization and preservatives. Homemade plant milk, without preservatives, typically lasts only 3-5 days in the refrigerator.

Brands like Malk, Elmhurst, Three Trees, and Westsoy Organic are often cited for their minimally processed options. However, even within these brands, it's best to read the label and choose unsweetened versions with simple ingredient lists.

Not necessarily. While some fortified plant milks contain extra vitamins and minerals, a balanced diet from other sources can make up for these. Minimally processed milks still contain the natural nutrients from their plant source. Homemade versions can be richer in the whole food's original nutrients.