From Instagram to TikTok to podcasts, theres a ton of information floating around about the ingredients found in many plant-based milks. Theres carrageenan, xanthan gum, lecithin and more, and theyre often framed as scary or unhealthy, which is a bit understandable in some regards. If you were to pull a plant-based milk from your pantry or refrigerator right now and look at the ingredient list, theres a very strong chance youd notice some additives and ingredients that youre completely in the dark about.

But are these ingredients all that scary? Should we avoid them for the sake of our health?

Given that most of us have little understanding of what the heck carrageenan and other plant-based milk ingredients even are, it feels like a good time to get to the bottom of it. Heres what you need to know about some common ingredients found in non-dairy milks.

Carrageenan

Carrageenan is a food additive made from red seaweed thats often used in almond milk and other plant-based milks as a thickener, emulsifier or stabilizer. One huge reason carrageenan is used so frequently in these products is that its plant-based, whereas gelatin and many other thickeners are made from animal products.

Is carrageenan safe to consume?

Carrageenan comes in two forms food grade (undegraded) and degraded. Undegraded carrageenan is FDA approved for human consumption and said to be safe for food use, whereas degraded carrageenan is not approved for use in food and has been shown to be carcinogenic in studies on animals .

Theres some controversy around the health effects of both forms of carrageenan. Research shows that even food-grade carrageenan can cause potential side effects like inflammation, bloating, irritable bowel syndrome, intestinal ulcers and other gastrointestinal problems. Its challenging to conduct this type of study on humans for a number of reasons, so most studies of carrageenan are on animals.

Some researchers believe that potential adverse gastrointestinal side effects could be linked to the consumption of carrageenan, even the food-safe kind, as it breaks down during digestion, said registered dietitian Maddie Pasquariello . That said, as a registered dietitian, I have not seen any conclusive evidence that would lead me to eliminate this ingredient completely from my diet. She adds that we may never know with 100% certainty if carrageenan is harmful, due to research constraints.

Its hard to say whether carrageenan is safe or unsafe, and some registered dietitians recommend avoiding it entirely. People who tend to experience gastrointestinal symptoms after consuming products with carrageenan may feel better eliminating this ingredient from their diet, or consuming it in moderation, Pasquariello said.

Natural Flavors

Natural flavors is a somewhat vague term that describes ingredients that are derived from plant and animal products, such as from spices, fruits, vegetables, herbs, dairy products, meat and eggs, according to the U.S. Food and Drug Administration (FDA).

Natural flavors are added to non-dairy milks to enhance their taste. Often, theyre added to make the milk taste more like the drinks base ingredient such as almonds, soy or oats or to give it a distinct flavor profile, registered dietitians explained.

Are natural flavors safe to consume?

Natural flavors are regulated and said to be safe for consumption, but theyre not necessarily healthier or safer than artificial flavors, said registered dietitian Rachel Fine . Its important to understand that the term natural can be a bit misleading here. Natural flavors arent necessarily ingredients that come straight from the earth. Sure, the ingredient may be derived from a plant or animal product, but it can later be synthetically enhanced with preservatives and other ingredients.

Because natural flavors are so vaguely defined, someone buying a plant-based milk may not know exactly what is in the natural flavors that have been added. Thus, its hard to say whether or not theyll experience side effects after consumption, said registered dietitian Shirlene Reid . She goes on to explain that if the natural flavor doesnt contain a common allergen like eggs or milk, food manufacturers arent required by the FDA to reveal whats in their natural flavors.