The plant milk guide
If you’ve already made the switch from dairy, or you’re toying with the idea, you’re in good company. More and more people are pouring plant-based milks into their coffee, cereal, and smoothies. Sometimes for health, sometimes for the planet, and sometimes simply because they taste good.
But here’s something worth knowing: if you’re living with diabetes, PCOS, gestational diabetes, insulin resistance, or you simply want to feel steady, energised, and clear-headed, what’s in your daily splash of milk matters more than you might think.
Because while some plant milks are kind to your blood sugar, others can quietly send it on a rollercoaster ride.
Why sugar awareness is a gentle act of self-care
Sugar isn’t “bad”, our bodies need glucose for energy, but the spike-and-crash cycle it can trigger can leave you drained, moody, and reaching for another quick fix. Over time, those constant peaks can affect your health in ways you might not feel straight away.
Keeping blood sugar steady can be especially important if you’re living with:
Type 2 diabetes or pre-diabetes – Supporting insulin sensitivity helps prevent complications and keeps energy levels stable.
Gestational diabetes – Gentle balance supports both you and your growing baby.
PCOS – Many women with PCOS experience insulin resistance, which can make hormone imbalances and weight changes harder to manage.
Metabolic syndrome or insulin resistance – Consistency in blood sugar can help protect heart health.
And even if you don’t have a diagnosis, choosing foods and drinks that keep your energy stable is one of the simplest, most loving things you can do for yourself.
The hidden sugar trap
Some plant milks, yes, even the ones wrapped in health-conscious branding, contain more sugar than you might guess.
Rice milk (or rice syrup) is naturally sweet and absorbed quickly into your bloodstream.
Oat milk, even unsweetened, contains starches that convert into sugar.
Added sweeteners like cane sugar, agave, or maltodextrin are often tucked into “original” or “barista” blends.
The result? That morning latte might be nudging your blood sugar higher than you realise.
The best plant milks for blood sugar balance
Here are some of the best unsweetened plant milk options, with nutrition values given per cup (240ml).
Almond Milk (Unsweetened)
Sugar: 0g | Carbs: ~1–2g | Protein: ~1g
Light, nutty, and low in carbs. Fortified varieties add calcium and vitamin D for bone support.
Perfect for: Everyday use in tea, coffee, and cooking.
Macadamia Milk
Sugar: 0g | Carbs: ~1g | Protein: ~1g
Ultra-creamy with healthy fats that help keep blood sugar steady.
Perfect for: A silky latte.
Coconut Milk (Beverage)
Sugar: 0g | Carbs: ~1–2g | Protein: <1g
Rich in MCT fats for steady energy without the crash.
Perfect for: Smoothies, curries, or a tropical coffee twist.
Soy Milk (Unsweetened)
Sugar: 0–1g | Carbs: ~3–4g | Protein: ~7–8g
High in protein and naturally satisfying; may support hormone balance in PCOS.
Perfect for: Anyone missing the “substance” of dairy milk.
Pea Protein Milk
Sugar: 0g | Carbs: ~2–4g | Protein: ~8g
Filling, protein-rich, and eco-friendly.
Perfect for: Post-workout smoothies or keeping hunger at bay.
Plant milks to enjoy occasionally
Oat milk: Even unsweetened versions can raise blood sugar (7g sugar, 12–16g carbs).
Rice milk: High glycemic index (10–12g sugar, 20–25g carbs).
Almond-rice blends: Can be misleadingly labelled. Always check ingredients.
Your takeaway
When you choose unsweetened almond, macadamia, coconut, soy, or pea milk, you’re not just avoiding hidden sugar, you’re making a small, daily decision that can lift your energy, support your mood, and help your body feel its best.
Look for:
“Unsweetened” front and centre
Short, simple ingredients lists
Added calcium and vitamin D