Plant-based milks have become a staple for those looking to reduce or eliminate their consumption of animal-derived milk. Whether for ethical, environmental, or health reasons, these beverages appeal to a growing audience. Be it soy, almond, oat, or rice milk, there are now multiple options available in supermarket aisles. However, behind the enticing packaging and marketing promises, there is often a long list of additives that can either impress or intrigue the consumer. In this article, we will dissect these substances found in industrial plant-based milks, explain their roles, discuss their safety, and provide guidance for making informed choices.

1. Why are additives found in plant-based milks?

Before analyzing the list of additives, it is essential to understand why they are present in these beverages. Producing plant-based milk involves extracting the nutritional and flavor elements from a plant and then mixing them with water. For example, to prepare soy milk, soybeans are soaked, ground, and then heated in water before filtering the mixture. The resulting liquid does not necessarily have the same consistency, color, or stability as cow’s milk. To meet consumer expectations, manufacturers add various ingredients to improve the taste, texture, stability, and sometimes the nutritional value of their products. Thus, industrial plant-based milks may contain:

• Thickeners to achieve a creamier consistency.
• Emulsifiers to keep ingredients well mixed without separation.
• Acidity regulators and stabilizers to preserve color and flavor.
• Sweetening agents to enhance taste or correct bitter flavors.
• Color correctors to make the product more attractive.
• Flavors to improve taste or neutralize certain vegetal notes.

2. Main types of additives to know

2.1 Thickeners

Thickeners are substances used to give more body to a beverage. A thicker texture is often perceived as creamier, more pleasant in the mouth, and closer to the texture of cow’s milk. Among the most common thickeners are:

• Guar gum (E412): extracted from the seed of a plant called Cyamopsis tetragonoloba, guar gum has a strong thickening power and is often used in the food industry.
• Xanthan gum (E415): of bacterial origin, it is often used to stabilize and improve the viscosity of products.
• Locust bean gum (E410): derived from carob seeds, it is also used as a thickener.

These products are generally considered safe when used in recommended doses. However, they may cause mild digestive issues (bloating, flatulence) in some people if consumed in large quantities. In the context of reasonable plant-based milk consumption, they pose little risk.

2.2 Emulsifiers

Emulsifiers, such as soy lecithin (E322), help substances mix homogeneously. Plant-based milks containing fats (nuts, seeds) may tend to separate into aqueous and oily phases during storage. Emulsifiers make the beverage more stable, homogeneous, and appealing by preventing deposits or unsightly separation. Emulsifiers are often of natural or semi-natural origin. In industrial plant-based milks, you may find:

• Soy lecithin: derived from soy, it contains a mix of phospholipids that facilitate homogenization.
• Other phospholipids extracted from oilseeds or algae.

It is rare for these emulsifiers to cause allergic reactions, but it can happen if you are allergic to soy. As always, it is important to check the source and quality of the products.

2.3 Stabilizers and acidity regulators

To ensure your plant-based milk retains its original flavor and remains consumable longer, stabilizers and acidity regulators are often added. Among these additives are:

• Phosphates (e.g., E339, E340, E343): they help maintain the product’s pH and improve stability. A stable pH prevents the formation of undesirable compounds and preserves color.
• Citrates (E330 to E333): derived from citric acid, they help adjust acidity and prevent oxidation.
• Calcium carbonate (E170): it can have a stabilizing effect and is sometimes added to enrich the milk with calcium to provide a nutritional profile closer to cow’s milk.

Overall, these additives are considered safe for most consumers. However, some people may experience digestive discomfort if consumed excessively or if they are particularly sensitive to a specific component.

2.4 Flavor and color correctors

Often, plant-based milks have unpleasant flavors when not properly filtered and processed. Manufacturers therefore add natural or artificial flavors to give these beverages a pleasant taste. Here are some additives of this type:

• Natural flavors: derived from fruits, aromatic plants, or spices.
• Artificial flavors: synthetic molecules reproducing a specific flavor (vanilla, chocolate, almond, etc.).
• Color correctors (E160, E100, etc.): for example, carotene (E160a) which can give a slightly golden hue.

Regarding flavors, manufacturers are required to specify whether they are natural or artificial. Among color correctors, some may be of natural origin (such as beet juice) or artificial, primarily for aesthetic purposes.

2.5 Sweeteners or added sugars

Many industrial plant-based milks do not appeal to everyone when they are 100% sugar-free. To mitigate bitterness or simply to meet public demand for a sweeter taste, sugars or sweeteners may be added:

• Sugars such as sucrose, glucose syrup, or agave syrup.
• Synthetic sweeteners like sucralose (E955), acesulfame K (E950), or naturally derived stevia (E960).

Although these products are not always considered harmful in limited quantities, they can impact the overall caloric intake of the beverage and affect blood sugar levels. Diabetics or those following a low-sugar diet should pay attention to these additions and opt, if possible, for unsweetened or sugar-free versions.

3. Controversial additives: the example of carrageenan

Among the additives often mentioned in discussions about plant-based milks is carrageenan (E407). Derived from red algae, it is used as a thickener and gelling agent in the food industry. Its properties allow for a particularly creamy texture in coconut and almond milk. However, several studies highlight suspicions regarding potential inflammatory or irritating effects on the intestine. Currently, health organizations consider that at the doses used in food, carrageenan poses no danger to the majority of the population. Nevertheless, some people, particularly those with irritable bowel syndrome, may experience digestive discomfort. For concerned consumers, simply check the label and opt for a plant-based milk without carrageenan if desired.

4. How to decipher labels?

When looking to avoid or limit additive consumption, the first step is to know how to read the product label correctly. It contains the list of ingredients, ranked in descending order by weight. Some tips:

1. Look for the exact name of the ingredients. Some additives may appear under multiple names or as codes (E415 for xanthan gum, for example).
2. The longer the ingredient list, the greater the chances of finding unnecessary additives. A simple plant-based milk should mainly consist of water, the plant resource (almond, soy, oat, etc.), possibly salt, and one or two additives for texture or preservation.
3. Be wary of terms like “natural flavors” or “nature-identical flavors.” They do not necessarily mean these flavors are free of chemical additives.
4. Check the added sugar content, often mentioned in the nutritional declaration. A high sugar level can indicate the presence of added sugars or syrups.

5. What is the impact on health?

5.1 Nutritional contribution

Industrial plant-based milks enriched with calcium, vitamin B12, and vitamin D can be useful for vegetarians or vegans. In some cases, they can help partially compensate for nutrients traditionally associated with cow’s milk. However, it is important to remember that not all plant-based milks offer the same nutritional profile. Some are very low in protein (like rice milk), while others, like soy milk, are closer to cow’s milk. The additives themselves generally do not provide nutrients, except for minerals like calcium phosphate, which can contribute to calcium intake.

5.2 Potential risks

In general, additives authorized by the European Union or Swiss health authorities are considered safe at commonly used doses. However, individual sensitivities may exist. The risks can be:

• Allergic reactions: soy lecithin for people allergic to soy, for example.
• Digestive issues: bloating, diarrhea, or cramps may occur in individuals sensitive to thickening gums, carrageenan, or high doses of polyols.
• Excessive added sugar consumption: can lead to overweight or long-term metabolic disorders.

6. Homemade alternatives: making your own plant-based milk at home

For those who want to precisely control what is in their beverage, nothing beats homemade preparation. Making your own plant-based milk is not that complicated. It requires a blender or mixer, water, and the raw material (soaked seeds or nuts, oat flakes, etc.). For example, for almond milk:

1. Soak 100 g of almonds in water overnight.
2. Drain and rinse them.
3. Blend them with about 1 L of water (adjust according to desired consistency).
4. Strain the mixture through a cheesecloth or very fine sieve.
5. Store in the refrigerator in an airtight bottle for about 2 to 3 days.

You will thus obtain a plant-based milk without preservatives, without additives, and perfectly suited to your tastes. You can then add a pinch of salt, a bit of vanilla, or cinnamon according to your preferences. The main drawback is its reduced shelf life. It must be consumed quickly or prepared in small quantities.

7. Labels and certifications

To identify higher quality plant-based milks in terms of additives, it may be useful to look for certain labels or certifications:

• Organic label (AB, Bio Suisse, EU Organic): these labels indicate that the base ingredients (soy, almonds, oats, etc.) come from organic farming. However, the presence of additives remains possible, as long as they are authorized in organic products (such as xanthan gum or guar, for example).
• Vegan or V-Label: they guarantee that the product contains no animal-derived substances, but do not judge the quantity or nature of the additives.
• Quality charters specific to certain brands: some companies develop stricter specifications aimed at minimizing the presence of additives. This is often mentioned on the packaging with claims such as “without thickeners” or “without controversial additives.”

8. Comparison between different plant bases

Not all plant-based beverages are equal and do not contain the same quantity or type of additives. Here is an overview of general trends, for indicative purposes:

8.1 Soy milk

It is the oldest plant-based milk on the market. It offers an interesting protein profile (about 3 g per 100 ml) and can be enriched with calcium, vitamins B12 and D. The most common additives are thickeners and emulsifiers like soy lecithin. Some manufacturers also add calcium carbonate and xanthan gum for texture.

8.2 Almond milk

Very popular and perceived as more “chic” on the market. However, it is often low in protein (less than 1 g/100 ml). To achieve a creamy product, some manufacturers add xanthan gum or guar gum. The actual almond content may also be limited (2 to 5%) in some products, forcing them to resort to more additives and/or flavors.

8.3 Oat milk

It has a mild taste and a naturally slightly thick consistency. Thanks to the starch it contains, oat milk sometimes requires fewer thickening agents. However, you may still find additives that improve stability and taste, such as salt, acidity regulators, and sometimes sweeteners to offset the slight bitterness of oats.

8.4 Rice milk

It is one of the simplest plant-based beverages, mainly composed of water and rice flour. It is generally low in protein but high in carbohydrates. To improve its stability, thickeners like xanthan gum are sometimes added. Some rice milks may be enriched with calcium or vitamins.

8.5 Coconut milk

Highly appreciated for its exotic aroma, coconut milk is naturally richer in fats. To maintain a homogeneous appearance, emulsifiers and thickeners (lecithin, xanthan gum, agar-agar, or carrageenan) are often incorporated. Pay particular attention if you want to limit your intake of saturated fats, as coconut milk can contain significant amounts depending on the brand.

9. Practical tips for choosing your plant-based milk

1. Read the label: do not be swayed by the first marketing claim. Examine the ingredient list and nutritional value.
2. Favor unsweetened or “no sugar added” versions: they generally contain fewer additives and less sugar.
3. Check the actual amounts of almonds, soy, or other plant resources: if the percentage is very low (2%), it is likely that the product contains more thickeners or other ingredients to compensate.
4. Consider your diet: if you are vegetarian or vegan, enrichment with calcium, vitamin D, and B12 can be useful.
5. Vary the sources: alternating between soy, almond, oat, or rice allows you to diversify your nutrient intake and limit long-term consumption of a specific additive.
6. Test various brands: as quality can vary greatly from one manufacturer to another. Some prioritize fewer additives but offer higher prices, while others have a more attractive quality-price ratio.

10. Trends and future developments

The demand for plant-based and additive-free products continues to grow. Many brands are working to reduce the ingredient list or even eliminate additives entirely, thanks to new manufacturing processes like ultrafiltration, flash pasteurization, or plant blends that naturally stabilize the beverage. In terms of regulation, health organizations continue to monitor and regulate the use of additives and their impact on health. Some substances once controversial are being less and less adopted in the food industry due to consumer pressure. It is likely that we will see more “clean label” plant-based milks with shorter and more transparent labels in the coming years.

11. Conclusion

Industrial plant-based milks, while representing an interesting alternative to animal-derived milk, can contain a variety of additives whose function and potential impact are not always easy to understand. From thickeners like xanthan gum to emulsifiers like lecithin, each additive has its role and meets a need for texture, stability, or taste. Most are safe within a normal consumption framework, but it is essential to remain vigilant if you have particular sensitivities or wish to reduce your additive intake.

To make an informed choice, take the time to read labels, limit overly sweetened beverages, and favor those with short and clear ingredient lists. Making your own plant-based milk at home can also be an excellent solution to precisely control what you consume and minimize the presence of additives. Finally, by staying on the lookout for new alternatives and varying sources (soy, almond, oat, etc.), you can enjoy all the nutritional benefits of plant-based milks without exposing yourself to an excess of controversial additives. The most important thing is to find a balance that suits your tastes, lifestyle, and health. Good luck with your culinary discoveries and experiments!