Coconut milk is my all-time favorite dairy alternative. Not only is it rich in saturated fat, but it’s also high in the medium-chain fatty acids that boost metabolism.
Don’t get me wrong: I enjoy grass-fed dairy, particularly if it’s been cultured into something delicious like cheese or sour cream. But coconut milk has a rich place in the cuisines of the world, and a valuable place in my own kitchen.
Then one day, I noticed something truly odd: coconut milk in the refrigerator section of the grocery store. Coconut milk doesn’t need to be refrigerated. So, I grabbed the container of So Delicious Coconut Milk from the shelf, turned it to read the ingredients label, and cringed inwardly.
This wasn’t coconut milk! It was a coconut milk like “beverage.”
Here’s what the manufacturer claims:
“Made with 100% organic coconuts. Cholesterol-Free. Dairy-Free. Non-GMO Verified. Smooth, refreshing, and naturally energizing with only 80 calories.”
So Delicious Coconut Milk: Ingredients
- ORGANIC COCONUT MILK (WATER, ORGANIC COCONUT CREAM),
- ORGANIC DRIED CANE SYRUP,
- CALCIUM PHOSPHATE,
- MAGNESIUM PHOSPHATE,
- GUAR GUM,
- XANTHAN GUM,
- VITAMIN A ACETATE,
- VITAMIN D2,
- L-SELENOMETHIONINE (SELENIUM),
- ZINC OXIDE,
- FOLIC ACID,
- VITAMIN B12.
So Delicious Coconut Milk (Original): DECODED
First, I want to clear up some confusion. This is NOT coconut milk.
This is a drinkable beverage, more like a coconut milk tonic than the kind of coconut milk you would use in a curried soup recipe.
Organic coconut milk is, of course, what this beverage is all about. It’s made from water and coconut cream, and my only complaint is minor. I simply wish the ratio of cream to water was higher so that the drink could be: 1) higher in the excellent healthy fats coconuts are naturally rich in, 2) naturally creamier, and 3) taste more like coconuts.
Organic dried cane syrup is sugar. It’s not, perhaps, any less refined than table sugar, but at least it’s organic and from sugar cane. The good news? It’s not made from genetically-modified sugar beets, and the organic growing practices mean that it’s better for the environment.
Calcium phosphate and magnesium phosphate, along with vitamin A acetate, vitamin D2, L-selenomethionine, zinc oxide, folic acid, and vitamin B12 are all micronutrients added to mimic the nutrient profile of cow’s milk.
I have never been a fan of synthetic vitamins. Not only are they hard on your liver, but they’re completely unnecessary if you’re eating a wholesome diet rich in real, nutrient-dense food.
As much as I would wish these added vitamins weren’t in this coconut milk drink, they’re not dangerous to the average Food Renegade. However, if you know your liver is already taxed (if, say, you have fatty liver disease, routinely take prescription drugs, or are detoxing for health reasons), then it’s best to avoid them.
Guar Gum and Xanthum Gum are added as emulsifiers. They make the drink creamer without the extra coconut cream. From a food manufacturer’s perspective, that not only saves money (these gums are surely cheaper than extra coconut cream), it also creates a more marketable product (because the general public is still afraid of higher fat foods). If you’re unsure about whether or not to get more fat in your diet it, read: 5 Ways to Get More Fat in Your Diet.
Guar Gum is derived from an actual food — the guar bean. It’s easy to grow and 100% natural. It’s only downside is that some studies show that those who eat a massive amount of the gum (upwards of 21g per day), experience gastrointestinal distress. Most of us will never get this much guar gum in our diets if we’re simply consuming it as a food additive, so we won’t experience any ill effects from it. However, if you’ve got any kind of digestive disorder like SIBO or IBS, you may want to avoid it.
Xanthum Gum is a mostly indigestible polysaccharide that is produced by bacteria fermenting a sugar-containing medium like genetically-modified corn, soy, or wheat. Healthwise, it’s similar to guar gum in that studies indicate it may cause digestive distress in those who are susceptible. Because this coconut milk drink is certified GMO-free, we can be confident that the xanthum gum in it isn’t derived from genetically-modified sources.
So Delicious Coconut Milk (Original): THE VERDICT
Is this a good coconut milk for cooking? No.
Is this a good coconut milk for drinking? Maybe….
I think this beverage is good as a compromise drink, in moderation. I generally dislike drinking sweetened beverages, but sometimes you want something special and while the sugar is questionably “natural” it’s at least GMO-free and organic. I also generally dislike consuming synthetic vitamins, but these are negligible amounts and my family isn’t going to be drinking this beverage every day.
It all boils down to where your comfort levels rest. This is obviously a convenience food and not for everyone.
Would I drink it all the time as a milk substitute? No. Would I drink it sometimes? Offer it to my kids when they want something special to drink? Yes. (In fact, I just bought a pack of it to keep in my pantry for such occasions.)
Am I recommending that you drink it? No.
After all, if you’ve got any kind of digestive problems, this coconut milk beverage made with xanthum and guar gums may cause you more stomach upset. If you’ve got any kind of liver problems, the fortification with synthetic vitamins may interfere with your detox process.
And, to be honest, you may simply not enjoy the taste. It’s not nearly as creamy or nutrient-rich as plain old coconut milk. And, it’s rather expensive when you consider that you can make a similarly drinkable coconut milk at home for far less.
I consider this APPROVED, but with a lot of caveats.
Want Your Labels Decoded?
In this series on Decoding Labels, I’m highlighting deceptive labeling practices, hidden ingredients, and more! If you’ve got a particular label pet-peeve you’d like me to share, please feel free to email me with your idea. It may just turn into a blog post!
Vicki says
Thank you! What DO you recommend as an action coconut milk?
Vicki says
“actual” not “action”.. Thanks again
Carrie says
Personally, Aroy-d is the only coconut milk I have found that is 100% coconut milk. It is excellent in flavor and quality. Worlds away from canned coconut milk with guar gum or guar gum and water.
Kristen Michaelis says
Yes, I enjoy Aroy-d coconut milk and appreciate that it’s in BPA-free containers, too.
Charles Grashow says
Since when is Vitamin D2 good for you??? Why not D3?
Kristen Michaelis says
I believe I specifically said that I’m not a fan of synthetic vitamins, and that they’re not only hard on your liver, but unnecessary if you’re eating a nutrient-dense diet. Where did I say that vitamin D2 was good for you?
Elizabeth Agren says
Anything from So Delicious kills my gut, even small amounts, I work in the natural food industry and consider them to be very low quality products. Prefer to make my own, or use Trader joes, even though not organic.
Sandra says
Great article and thank you. However, are you aware the ads down the side of your website are for Dr. Pepper and diet Dr. Pepper?
Kristen Michaelis says
The ads on my site are interest-based ads, meaning that what you see is based on your browsing history. Since I’m currently on vacation, I’m seeing ads for car rentals and hotels. If you’re seeing Dr. Pepper ads, it’s likely that you or someone in your household has been searching for soda recipes or reading articles about sodas. I do my best to prevent all food ads from showing up, but some things slip through the cracks because of how they’re categorized. I’ll let my ad manager know about the soda ads, thanks!
Jen A says
Is there a brand of coconut milk that you would recommend for cooking and drinking as a milk alternative? Thank you!
AJ says
So what coconut milk do you use/recommend?
linda says
I called the company, as I was concerned about the inner package It has aluminum in it( why the silver color) At 74 years of age , I want coconut products to protect my brain. using it out of aluminum defeats my purpose. One great thing came out of all this, I’ve started making my own (very easy ,simple, and fast. I would recomend every one start making their own. Thanks for all you do. Your friend Linda
Kristen Michaelis says
Good for you! It is very easy and cheap to make your own coconut milk, which is why I included a link to a tutorial for how to do it in the post.
Gloria Latta says
Could you please include the month and year they were written in your articles. Thanks.
Gloria Latta says
So then, why is So be in the refrigerator case at the grocery store? Is that just a marketing ploy, or do some of those extra ingredients require it?
Tank yo for doing all this research for us.
Michele says
What about the highly inflammatory ingredient: Carrageenan? Personally, I would never recommend this product to my clients in my holistic health practice. This is just a sugary drink blend, not a healthy option in my perspective, but everyone’s idea of “healthy” is different, I understand. Besides coconut is far too over-rated. Coconut is a toxic food for many individuals and they don’t even realize it. It can cause intestinal issues in many. It’s just not a good choice for most.
Kristen Michaelis says
There is no carrageenan in this beverage.
Michele says
That is interesting. They used to use Carrageenan in this product and not so long ago! Xanathum Gum is not much better. Thanks for your reply.
Amy N. says
It’s also available in non-sweetened form. I’m just happy that I can usually find it without carrageenan!
Russell says
Thanks Kristen. So does home made coconut milk have to be refrigerated???? I love making home made coconut milk using your recipee. It is so delicious and easy and no gums or carrageenan.
Kristen Michaelis says
Yes, the homemade milk should be refrigerated. Store bought coconut milk also needs to be refrigerated once it’s opened. It’s just usually vacuum sealed or canned for shelf-storage, so doesn’t need to be displayed in the refrigerator section. It’s only refrigerated for marketing purposes, to sell it as a milk alternative (alongside milk) rather than an ingredient.
Patty says
OK, you state true facts about the guar and xanthan gums which prevent people’s guts from healing and are in all the milks and gluten free products today. How about the carrageenan that is in all these milks as well and is a known carcinogen? The cane syrup is no healthier than corn syrup and folic acid is a unmetabolized synthetic supplement. Not to mention that coconut in all forms is not good for most blood types. Only certain O’s and B’s can benefit from it. Organic coconut oil and coconut oil nearly killed me almost 6 yrs ago.
Kristen Michaelis says
There is no carrageenan in this beverage.
Antony Bartlett says
I intend to slip the word ‘coconutty’ into conversation today and see if anyone bats an eyelid. Great post!
Meghan Nibbelin via Facebook says
I will say they do have an unsweetened version as well. While not the best this is better than most alternatives (we have a dairy allergy here)
Amy Schramm via Facebook says
The unsweetened version has coconut milk (a mix of water and coconut cream), carrageen and guar gum. At least in Canada that’s all that’s added to the unsweetened version.
Meghan Nibbelin via Facebook says
hmmm they don’t have the carragreen in ours since it was determined to cause problems – wonder why it would be different in Canada?
Gayle Roberts Krupin via Facebook says
Companies use ingredients to suit the country the product is being sold in. UK Kraft Mac and cheese for instance doesn’t have dyes in it but ours does.
Michele Brown via Facebook says
some who are ‘allergic’ later only become pasteurized intolerant. Amazing what raw milk can do.
Stephanie Reese Wogoman via Facebook says
So what brands are better to use?
Bob Dean Metal Dude says
Gums are in everything now and it’s outrageous to me…Most products that I see that the gums are added to don’t even need them in the first place. I do have a very sensitive gut from time to time and I stay away from this stuff. It does bother me, and doesn’t have to be large quantities either. I couldn’t drink alternative milks if I wanted to. Also, gums are prevalent in gluten free foods. So….Someone tries to go gluten free to see if it doesn’t help their digestion and then they start using the gums and they get distress. BOLOGNA!! I’m actually quite frustrated by a lot of ingredients that are added to foods. I don’t fully understand how certain ingredients find their way into foods that didn’t need it. Guar, Xantham, Locust, Carob, Carageenan, bunch of craaaaap.
Kathryn Grace says
Thank you for this. I have a new vegan wannabe in my household, and we are exploring alternatives to dairy.
In the past, I’ve used canned coconut milk in baking, occasionally, but avoided it because of the plastic liners in the cans. With all things non-dairy coming only in plastic, I gave the canned coconut milk another whirl, only to discover that the only organic option available in our stores right now has guar gum. I am grateful for your explanation of that additive.
I’m not ready to invest in a VitaMix yet, so making homemade nut milks isn’t really an option for us either. I do wish we could buy pure, non-dairy milks in glass bottles and without all the junk!
Lisa Johnson DiConsiglio via Facebook says
Ugh oh! Debbie Glasser and Anna Domingo
Jeanette Walker via Facebook says
I can’t find it in the stores in my area.
Karin DelSignore via Facebook says
So easy to make your own!
Joan K Ryan via Facebook says
I buy it and like it and haven’t had any problems with it. i think they have an unsweetened version too.
Sara Crandall via Facebook says
Thx!!
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Thia Hall via Facebook says
I’ve been telling folks this for years! So many bloggers call this beverage “coconut milk” in their recipes…which isn’t helpful, at all.
Joan K Ryan: the issue is that it isn’t coconut milk. It contains coconut milk, but with lots of additives. So much so, that by law, the label reads “beverage.”
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Real Food. Real Life. via Facebook says
I always say “be your own warrior and know what you are eating/drinking” This is an excellent example of thinking you are drinking something healthy when in reality you’re not 🙁
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where can buy?
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Tara says
What coconut milk would you recommend other than this brand that is more natural?
Susan says
So delicious contains carrageenan in all the Canadian dairy free milks. I I wrote and asked why the states versions are carrageenan free I received this replie
“and foremost, we want to assure you that we believe that food-grade carrageenan is safe, and that the decision to phase carrageenan out of our products was actually based on feedback from our fans. We only use the highest quality plant-based, food-grade carrageenan as a natural thickening agent, and do not use the degraded carrageenan (poligeenan), which should never be used as a food ingredient.
All new So Delicious® Dairy Free products launched since November, 2013 are carrageenan-free and we will continue to work on phasing carrageenan out of the rest of our recipes over the next few years, but it is a complex process to find alternatives that will allow us to maintain the same taste and creaminess our fans have come to love. There may in some cases be variations between our US and Canadian products as we will gear them toward the tastes and preferences of our fans in each country, so the best way to determine whether the product contains carrageenan is to check the ingredients on the product packaging itself.
Thanks again for contacting the Consumer Connections Department.
Have a wonderful day!
Sincerely,
Consumer Connections Representative
RayLove says
Omg, how funny because I just looked this up after ranting over the fact that so delicious coconut milk has Zinc Oxide in its ingredients which is BS. When I researched Zinc Oxide consumption, I kept getting toxicity reports which is blatantly scary, but if that’s not the cherry on top, consider this;people are now realizing it’s zinc oxide in sunscreen that could be harmful and potentially cancerous on the skin, so imagine “inside” your body… ugh! Thank you so much for this article, it’s nice to be on the team that shines light on information, over these conglomo-jerks who want to feed us cheaply made crap and get lawyers to find loopholes into calling it healthy.
Ron Wilson says
Kristen, great stuff, I already pinned your coconut milk piece.. This is exactly what people need to know there is so much confusion in the grocery store these days. I post things on FB everyday and I will also Pin it when i am home. Keep it coming.
Thanks,Ron
C. B. says
What is the best coconut milk in your experience?
Stephanie says
I found this in a search to find out why there are refrigerated versions and non-refrigerated versions. Do you know? And for the record, I prefer this coconut milk-like beverage, because a) it DOESNT taste like coconut (most of my family dislikes coconut flavor), and b) for that same reason, it’s been a really good substitute for milk in cooking foods that I don’t want to taste coconutty, like Mac n cheese for my kids. I lalways have cans of full fat coconut milk for many other recipes but there are still those few that coconut flavor ruins then recipe. Do you have a recommendation for other milk substitutes that would work for these purposes?
Andrea says
Hi! I just came across your blog today and I am hooked! This decoding labels section of your blog is something I have been trying to find forever. This is such a great post and thank you for sharing all of your insight!
Amber Vangorder says
I so need a recommendation. What coconut milk should i buy?
Chris says
I buy the coconut milk yogurt, plain variety. It says B12 on it, but it doesnt say what form. Do you know what form it uses? I assume the synthetic cyanocobalamin, but cant find an answer.
Carol says
Your posts are always so informative.
Elisabeth says
Where does the B-12 come from in So Delicious Yogurt?
Bonnie Ludovico says
Thank you for your valuable insight! I am looking for a non dairy, non soy, non oat milk alternative and use Unsweetened So Delicious
but based on your review- thinking I should not. What would you suggest as an alternative? I use it to make chia pudding, smoothies
and a tablespoon in my mushroom coffee to make it more palatable. What would you suggest if taxing my liver is a concern- what other
brand or product would you use in place of this?? Thanks in advance!!