The wellness world is experiencing a surprising shift as influencers and nutrition experts move away from the once-praised plant-based milks like almond and oat, and return to dairy amid rising health concerns.
Initially celebrated as a low-calorie, low-fat alternative to traditional cow’s milk, plant-based milks are now being scrutinized for their nutritional shortcomings and the potential health risks posed by additives like emulsifiers.
Registered dietitian Jessica Cording told DailyMail.com that many consumers assumed plant-based milks were automatically healthier just because they were dairy-free. However, experts have started raising concerns about their effect on blood sugar and the inclusion of additives like emulsifiers—substances used to maintain texture in processed foods—that could be harmful to long-term health.
Sales figures reflect this growing skepticism. According to data from SPINS, almond milk sales dropped by 8.5% in 2024 compared to the previous year, with oat milk sales also dipping slightly. Although plant-based milks still generated $2.8 billion in sales, the industry saw an overall 5.2% decline. Public opinion is also shifting, with influencers like Steph Robinson criticizing oat milk for causing blood sugar spikes and energy crashes.
One of the main issues with plant-based milks is their high level of processing. Many brands rely on emulsifiers to create a smooth texture and prevent separation. While common in foods like peanut butter and yogurt, emulsifiers such as polysorbate 80 and carboxymethylcellulose have been linked to gut inflammation, which in turn may increase the risk of colon cancer.
Research on emulsifiers is ongoing, but studies have shown that consuming these additives could disrupt the gut microbiome, leading to potential health issues down the line.
Despite the red flags surrounding emulsifiers, experts like Samantha Cochrane from Ohio State University caution against completely vilifying these ingredients. “It isn’t enough evidence to avoid them completely,” she noted, but a diet lower in processed foods may be beneficial.
Cording also emphasized that while more research is needed on emulsifiers, managing blood sugar levels is a more immediate concern, particularly with oat milk, which tends to have higher sugar content and lower protein than dairy alternatives.
As plant-based milks lose some of their luster, raw dairy milk is gaining popularity among wellness enthusiasts. Celebrities like Gwyneth Paltrow are among those embracing unpasteurized milk, which they claim is more nutritious due to its minimal processing. However, health authorities warn that pasteurization is crucial for preventing the spread of harmful bacteria.
