While this ingredient is generally recognized as safe (GRAS) by the FDA, several animal studies suggest it may increase inflammation in the gut and worsen symptoms of digestive diseases such as ulcerative colitis ( 9). Carrageenan is an additive frequently found in nut milks, used as a thickener, stabilizer, and emulsifier. Instead, opt for “unsweetened” varieties to avoid added sugar ( 8). Keep in mind, even “plain” varieties may contain added sugar. Common types of added sugars in almond milk include cane sugar, cane syrup, cane juice, maple syrup, and honey. When choosing a healthy almond milk that fits your dietary needs, it’s important to look out for: For example, GreenChoice analyzed over 55,000 products and found that over 45% of non-dairy beverages contain added sugars - these supple energy but offer little to no other nutritional value ( 8). With that being said, there are some less healthy ingredients commonly added to almond milk to look out for. In addition to the nutrients naturally present in almonds, almond milk is often fortified with calcium, vitamin D, vitamin A, vitamin E, vitamin B12, and other nutrients (2). Not only are many almond milks suitable for those with celiac disease and gluten sensitivities, they are also highly nutritious. However, almond milks blended with cashew and coconut milk are likely safe to consume ( 7).Ĭhoosing a healthy gluten free almond milk Unless specified as gluten-free, almond milks that are mixed with other plant-based milks (such as oat milk, rice milk, or soy milk) may have come into contact with gluten-containing grains during processing. Milk blends with possible gluten-containing ingredients.However, these ingredients are unlikely to be found in almond milk ( 6 ). Ingredients such as malt, malt flavor, malt extract, malt vinegar, brewer’s yeast, or anything with “wheat,” “barley,” or “rye” in the name or in parentheses after the name likely contain gluten.
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