by Patricia Wall – The Club at Woodbridge
With plant-based living on the rise, more people are turning to non-dairy milk alternatives like almond, oat, soy, coconut, and rice milk. These options are especially popular for those with lactose intolerance, dairy allergies, or who are following vegan lifestyles. But a common question continues to stir curiosity and concern: Do non-dairy milks contain a lot of added sweeteners?
Let’s break it down.
Sweet or Unsweetened? Read the Label Carefully
Not all non-dairy milks are created equal. While many varieties are unsweetened and contain no added sugars, others—especially those labeled “original,” “vanilla,” or “flavored”—can have a surprisingly high sugar content.
Here’s a quick look:
| Milk Type | Sweetened Version (per cup) | Unsweetened Version (per cup) |
|---|---|---|
| Almond | 7–13g sugar | 0g sugar |
| Oat | 4–7g (can be higher) | 0–1g (some natural sugars) |
| Soy | 6–10g | 0g |
| Coconut | 5–8g | 0g |
| Rice | 10–12g (often naturally sweet) | 0g or minimal |
Note: Some oat and rice milks contain sugars formed during processing, even in “unsweetened” varieties.
Why Do Brands Add Sugar?
Flavor and market appeal. Let’s be real—many people prefer a bit of sweetness in their morning latte or cereal. Added sugars improve taste and texture and make the product more palatable for those used to the natural sweetness of dairy milk.
But excessive sugar intake can contribute to health concerns such as weight gain, inflammation, and blood sugar spikes. That’s why it’s worth being an informed shopper.
Tips for Choosing the Healthiest Option
- Look for “unsweetened” on the label – That’s your safest bet for avoiding added sugars.
- Check the nutrition facts – Total sugar and added sugar are now both listed separately.
- Watch for hidden sugars – Ingredients like cane juice, agave, maltodextrin, or brown rice syrup may indicate sweeteners even in “original” varieties.
- Try it yourself – Many people find unsweetened varieties taste just fine after a few uses.
The Bottom Line
Yes, some non-dairy milks contain a lot of added sweeteners—but not all do. You can absolutely enjoy the benefits of plant-based milk while avoiding unnecessary sugar by reading labels and choosing the right product for your goals. Unsweetened almond, soy, and coconut milks are often great starting points.
Disclaimer: This blog is for informational purposes only and not intended to diagnose or treat any medical condition. Always consult with a healthcare professional or registered dietitian before making significant dietary changes.