What alternative milk is not ultra-processed?

According to the AMA, a significant portion of an average American's daily caloric intake comes from ultra-processed foods. For those dedicated to cleaner eating, navigating the wide world of plant-based products, and knowing what alternative milk is not ultra-processed, is a critical step toward better health.

Quick Summary

This guide outlines how to identify alternative milks that are not ultra-processed. It explains what makes a product ultra-processed, details which common store-bought options are often minimally processed, and offers simple tips for selecting healthier milks or making your own.

Key Points

• Read Labels: Look for alternative milks with a very short ingredient list containing only whole foods like nuts, water, and salt.

• Avoid Additives: Steer clear of products with gums (xanthan, gellan), thickeners, added oils (canola, sunflower), isolated proteins, and 'natural flavors'.

• Choose Unsweetened: Opt for unsweetened varieties to avoid the high levels of added sugar common in many commercial brands.

• Consider Organic: Organic alternative milks are often less processed, but remember that organic rules prohibit fortification, so they may lack added vitamins.

• Make It Yourself: Homemade alternative milk is the safest, most reliable way to ensure a completely non-ultra-processed product from simple, whole ingredients.

Understanding Ultra-Processing and the NOVA Classification

To understand what alternative milk is not ultra-processed, it's essential to grasp the NOVA food classification system. Developed by researchers in Brazil, this system groups foods into four categories based on the nature, extent, and purpose of their processing.

The NOVA Categories

• NOVA 1: Unprocessed or Minimally Processed Foods: These are natural foods altered only to aid preservation or usability. Examples include fresh fruits, vegetables, grains, and nuts. Homemade almond milk made only from almonds and water falls into this category.
• NOVA 2: Processed Culinary Ingredients: These are substances like oils, sugar, and salt, which are not meant to be eaten on their own but are added to NOVA 1 foods to create dishes.
• NOVA 3: Processed Foods: Products made by adding NOVA 2 ingredients to NOVA 1 foods. Think canned vegetables, simple breads, or cheeses.
• NOVA 4: Ultra-Processed Foods: Formulations made mostly or entirely from substances derived from foods, such as protein isolates, hydrogenated oils, emulsifiers, sweeteners, and artificial flavors. Many popular alternative milks fall into this category due to the inclusion of these industrial additives.

How to Identify Non-Ultra-Processed Alternative Milks

When choosing a plant-based milk, the ingredient list is your best friend. A good rule of thumb is to look for a short list with ingredients you recognize from your own kitchen. The fewer ingredients, the better. Here’s what to look for:

Key Indicators of Minimal Processing

• Simple Ingredients: The best choices typically contain just water, the main nut/seed/grain (e.g., almonds, oats, soy), and sometimes a pinch of sea salt. Some may also include small amounts of a natural sweetener like dates.
• Unsweetened Varieties: Opt for products explicitly labeled "unsweetened" or "original unsweetened." Many sweetened versions contain high amounts of added sugars, pushing them into the ultra-processed category.
• Organic Options: Many organic alternative milks are less likely to contain synthetic additives. However, be aware that organic products, by law, cannot be fortified with vitamins and minerals.

Common Additives to Avoid

• Gums and Thickeners: Ingredients like xanthan gum, gellan gum, guar gum, and carrageenan are used to stabilize the product and prevent separation. While some are more benign than others, they are industrial additives and a key indicator of ultra-processing.
• Added Oils: Seed oils like rapeseed, sunflower, and canola oil are often added to enhance texture and creaminess. These oils are typically highly refined and high in inflammatory omega-6 fatty acids.
• "Natural Flavors": This is a broad, unregulated term that can hide a variety of complex, industrially created chemical additives.
• Isolated Proteins: Some newer plant milks, like pea milk, are made from extracted pea protein isolate, which is a key marker of ultra-processing.

Comparison: Homemade vs. Ultra-Processed Alternative Milk

Feature	Homemade Alternative Milk	Ultra-Processed Alternative Milk
Ingredients	Whole nuts, seeds, or grains; water; salt; optional natural sweeteners (dates)	Added oils, gums, stabilizers (carrageenan, xanthan gum), lecithin, and natural flavors
Processing	Blending and straining. Minimal to no processing.	Industrial extraction, homogenization, emulsification, and pasteurization. Extensively processed.
Nutritional Profile	Contains whole-food nutrients and fiber (if unstrained).	May be fortified with vitamins and minerals, but often contains unhealthy additives.
Shelf Life	Short, typically 3-6 days refrigerated.	Long, sometimes lasting months in the cupboard.
Taste & Texture	Fresh, clean, and often thicker. Some natural separation occurs.	Homogenized, creamy, and can have a distinct, unnatural sweetness or flavor.

Making Your Own Non-UPF Alternative Milk

The most reliable way to guarantee a non-ultra-processed alternative milk is to make it yourself. It's surprisingly simple and allows you to control every single ingredient.

Simple Homemade Almond Milk Recipe

• Ingredients:
  • 1 cup raw almonds
  • 4 cups filtered water
  • Pinch of sea salt (optional)
  • 1-2 dates (optional for sweetness)
• Instructions:
  1. Soak: Place almonds in a bowl and cover with water. Soak for at least 8 hours or overnight.
  2. Rinse: Drain and rinse the soaked almonds well.
  3. Blend: Add the almonds, 4 cups of filtered water, and optional salt and dates to a high-speed blender. Blend on high for 1-2 minutes until smooth and creamy.
  4. Strain: Pour the mixture through a nut milk bag or fine-mesh sieve lined with cheesecloth into a large bowl. Squeeze out all the liquid to extract the milk.
  5. Store: Transfer the almond milk to an airtight container and refrigerate for up to 4 days. Shake well before each use as natural separation will occur.

Conclusion: Choosing a Healthier Option

While the convenience of store-bought alternative milks is appealing, many fall into the ultra-processed category due to added oils, gums, and flavors. To find a true, non-ultra-processed option, prioritize products with minimal ingredients—ideally just the base ingredient, water, and salt. The simplest and most certain route to a non-UPF milk, however, is making it yourself at home. By reading labels and understanding what to avoid, you can make more informed choices for a healthier diet. For more detailed information on identifying ultra-processed foods, consult the American Medical Association's guide on the topic.

Frequently Asked Questions

What common alternative milks are often ultra-processed?

Many popular brands of oat, almond, and soy milks are ultra-processed. They often contain a long list of additives like gums, oils, emulsifiers, and flavors, which are key indicators of ultra-processing.

Are all organic alternative milks non-ultra-processed?

Not necessarily. While many organic versions have fewer additives, they can still contain some processed ingredients. Furthermore, organic alternative milks cannot be fortified, so they may lack key vitamins like B12 and D.

What is the simplest way to identify an ultra-processed alternative milk?

The simplest way is to check the ingredient list. If it includes ingredients you wouldn't use in your own kitchen, such as gums, extracted proteins, or seed oils, it is likely ultra-processed.

Is it better to choose non-fortified, minimally processed milk or fortified, ultra-processed milk?

This depends on your overall diet. If you are getting sufficient nutrients like calcium and vitamin D from other sources, a non-fortified, minimally processed milk is a purer option. If you rely on milk for these nutrients, fortified options are necessary, though you should still aim for brands with fewer additives.

Does pea milk count as ultra-processed?

Often, yes. Many brands of pea milk are made from pea protein isolate, which is an extracted, highly processed ingredient. You can identify this by reading the label and looking for 'pea protein' instead of whole peas.

Are homemade alternative milks always non-ultra-processed?

Yes, if you make them with simple, whole food ingredients like nuts, seeds, or grains and water. By avoiding industrial additives, you can create a truly minimally processed product.

Do all alternative milks require a straining step?

No. While nut milks often benefit from straining for a smoother texture, milks made from cashews or sunflower seeds can be used unstrained in some recipes, retaining more fiber.