It can be low in calories and carbs. Compared to animal milk, unsweetened almond milk – but not the sweetened kind – is low in sugars and carbohydrates. It has 50% to 80% fewer calories than dairy milk. It’s considered a low glycemic index food. This means it’s less likely to cause blood sugar spikes.
Health Benefits of Almond Milk
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
- Vitamin C 0%
- Iron 6%
- Vitamin B6 0%
- Magnesium 0%
- Calcium 35%
- Vitamin D 0%
- Cobalamin 0%
- Vitamin A 10%
What Is Almond Milk?
Almonds are native to the Middle East but are enjoyed throughout the world. The nuts are eaten as snacks, ground into flour, and sometimes turned into creamy, dairy-free milk.
Almond milk is one of the most popular almond products because it has a very important trait: it’s lactose-free. Vegans and people with lactose intolerance use almond milk as a healthy alternative to dairy drinks. Others simply love its nutty flavor.
You can drink almond milk plain or use it in recipes that call for animal or any other kind of plant-based milk. Beyond its taste, almond milk packs some pretty impressive health benefits.
Almond Milk Benefits
Almond milk – especially fortified almond milk – has these health benefits:
Almond milk is dairy-free. Almond milk has no lactose (a type of sugar found naturally in dairy milk) since it’s not an animal product. As a result, it’s a good milk substitute for people with lactose intolerance . It’s also suitable for people who are vegan (don’t eat animal products).
It’s a good source of magnesium. Almond milk is rich in magnesium, a mineral that many American diets fall short on. Magnesium is important for muscle function, blood sugar control, blood pressure, and making bone, protein, and DNA.
It’s rich in antioxidant vitamin E. Almond milk is a good source of vitamin E , which is important for your immune system and blood vessels. Some studies have shown a link between high vitamin E intake and a lower risk of cognitive diseases like Alzheimer’s disease. Vitamin E is an antioxidant, which protects your cells from the effects of dangerous molecules called free radicals.
It may contain bone-building calcium. Many commercial brands of almond milk are fortified with calcium. Bone health is tied to calcium because the mineral makes up most hard structures in bones. Getting enough calcium keeps your bones strong and can help your body fight osteoporosis.
It can be low in calories and carbs. Compared to animal milk, unsweetened almond milk – but not the sweetened kind – is low in sugars and carbohydrates. It has 50% to 80% fewer calories than dairy milk. It’s considered a low glycemic index food. This means it’s less likely to cause blood sugar spikes.
Almond Milk Nutrition
Depending on the brand, almond milk can also be an excellent source of:
Nutrients per serving. An 8-ounce (1 cup) serving of unsweetened almond milk contains:
- Calories: 40
- Protein: 1 gram
- Fat: 3 grams
- Carbohydrates: 2 grams
- Fiber: 1 gram
- Sugar: 0 grams
A 1-cup serving of sweetened almond milk contains:
- Calories: 73
- Protein: 1 gram
- Fat: 3 grams
- Carbohydrates: 10.5 grams
- Fiber: 1 gram
- Sugar: 10 grams
What’s in almond milk? It varies by brand. But store-bought almond milk generally contains water, almonds, salt, added vitamins and minerals, and stabilizers and preservatives to improve its shelf life. Sweetened varieties also contain sugar or another type of sweetener.
To get the most nutritional value, look for unsweetened almond milk that has been fortified with nutrients such as vitamin D and phosphorus, which helps with energy levels and bone health.
Risks Associated With Almond Milk
Almond milk has health benefits, but there are also some drawbacks to keep in mind:
Nut allergies. Don’t drink almond milk if you’re allergic to tree nuts, as it can cause a reaction.
Low protein content. Almond milk has less protein than either cow’s milk or soy milk – just 1 gram of protein per 8-ounce serving. So make sure you’re getting enough protein from other sources if you switch to almond milk.
Not suitable for infants. Because almond milk has low levels of protein, it’s not recommended for babies in their first year of life.
Sweetened Almond Milk
What Is sweetened almond milk? Sweetened almond milk has added sweeteners, such as stevia, cane sugar, dates, maple syrup, or honey. You can buy sweetened almond milk in flavors like vanilla and chocolate.
Difference Between Sweetened Almond Milk and Unsweetened Almond Milk
Many people prefer the taste of sweetened almond milk over unsweetened almond milk. But there’s another important difference.
One cup of sweetened almond milk contains 10 grams of added sugar and 73 calories, while a cup of unsweetened almond milk contains 37 calories and no sugar. The sweetened version has more than double the calories.
Drinking too much sweetened almond milk (or any sweetened drink) could lead to weight gain.
How to Prepare Almond Milk
You can use almond milk in the same way as you would cow’s milk or any other type of plant milk. It’s available in just about any supermarket or bulk-food store, usually next to traditional dairy products. Some brands of store-bought almond milk are shelf-stable until opened.
To make almond milk at home:
- Blend a cup of soaked almonds in a blender with some water (you can peel the almonds or not).
- Strain this mixture to remove the solids (or leave them in for thicker almond milk). The smooth liquid that remains is almond milk.
- If you prefer your milk on the thinner side, add more water.
To make sweetened almond milk, add the sweetener of your preference – maple syrup, sugar, dates, or honey.
You can drink it straight, or use almond milk in any recipe or food preparation that calls for milk. Here are some ways to use this versatile drink:
- Substitute for dairy milk or water in your favorite pancake recipe.
- Add almond milk to hot chocolate instead of cow’s milk.
- Pour it over cereal.
- Make homemade almond ice cream.
- Add almond milk to smoothies or shakes.
- Use almond milk as coffee creamer.
Show Sources
Photo Credit: Karisssa / Getty Images
Encyclopaedia Iranica: “BĀDĀM (almond).”
ESHA Research Inc.
Free Radical Biology and Medicine : “Interaction of vitamin C and vitamin E during free radical stress in plasma: an ESR study.”
Harvard School of Public Health: “Almonds.”
International Journal of Molecular Sciences : “Role of Vitamin E in the Treatment of Alzheimer’s Disease: Evidence from Animal Models.”
Journal of Food Science and Technolog y: “How well do plant based alternatives fare nutritionally compared to cow’s milk?”
National Institutes of Health Office of Dietary Supplements: “Magnesium,” “Phosphorus,” “Vitamin E.”
Current Research in Nutrition and Food Science Journal : “Development of Non Dairy Milk Alternative Using Soymilk and Almond Milk.”
International Milk Genomics Consortium: “Almond ‘Milk’: A Case of Identity Theft?”
Nutrients : “Cow’s Milk Substitutes for Children: Nutritional Aspects of Milk from Different Mammalian Species, Special Formula and Plant-Based Beverages.”
U.S. Department of Agriculture: “Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink,” “Almond milk, sweetened,” “Almond milk, unsweetened.”
What Is Almond Milk, and Is It Good or Bad for You?
With the rise of plant-based diets and dairy sensitivities, many people look for an alternative to cow’s milk ( 1 , 2 ).
Almond milk is one of the top-selling plant-based milks because of its rich texture and flavor ( 3 ).
However, since it’s a processed beverage, you may wonder whether it’s a nutritious and safe option.
This article reviews almond milk and whether it’s good or bad for your health.
Almond milk is made of ground almonds and water but can include other ingredients depending on the type.
Most people purchase it premade, though it’s fairly easy to make at home as well.
During processing, almonds and water are blended and then strained to remove pulp. This leaves a smooth liquid ( 3 ).
In most commercial almond milks, thickeners, preservatives, and flavorings are usually added to improve flavor, texture, and shelf life.
Almond milk is naturally dairy-free, meaning it’s suitable for vegans, as well as people with a dairy allergy or lactose intolerance ( 4 ).
Still, you should avoid it if you’re allergic to tree nuts.
Summary
Almond milk is a plant-based beverage made from filtered almonds and water. It is naturally dairy- and lactose-free, making it a good option for those avoiding dairy.
With only 39 calories per cup (240 ml), almond milk is very low in calories compared with cow’s milk and other plant-based beverages. It also contains various nutrients.
One cup (240 ml) of commercial almond milk provides ( 5 ):
Almond milk is an excellent and natural source of vitamin E, which is a fat-soluble antioxidant that helps protect your body from free radical damage ( 6 ).
Some varieties are fortified with calcium and vitamin D, which are important nutrients for bone health. Homemade versions are not a good source of these nutrients ( 7 , 8).
Finally, almond milk is low in protein, with 1 cup (240 ml) providing only 1 gram ( 5 ).
Summary
Almond milk is naturally high in vitamin E, a disease-fighting antioxidant. During processing, it’s commonly fortified with calcium and vitamin D. However, it’s not a good source of protein.
Almond milk may provide certain health benefits.
High in vitamin E
Almonds are an excellent source of vitamin E, which is a fat-soluble vitamin important for protecting your cells from free radical damage ( 9 ).
Vitamin E promotes eye and skin health and may play a role in protecting against conditions like heart disease ( 10 , 11 , 12 ).
One cup (240 ml) of commercial almond milk provides 110% of the DV for vitamin E, making it an easy and affordable way to meet your daily needs ( 5 ).
Unsweetened varieties are low in sugar
Most people eat too much added sugar in the form of desserts, drinks, and sweeteners. Thus, choosing food and beverages naturally low in sugar can help you manage weight and limit your risk of certain chronic diseases ( 13 , 14 ).
Many plant-based milks are flavored and sweetened. In fact, 1 cup (240 ml) of chocolate-flavored almond milk can pack upwards of 21 grams of added sugar — more than 5 teaspoons ( 15 ).
If you’re trying to limit your sugar intake, unsweetened almond milk is a great choice. It’s naturally low in sugar, providing a total of 2 grams per cup (240 ml) ( 5 ).
Summary
Unsweetened almond milk is naturally low in sugar and high in vitamin E, a strong disease-fighting antioxidant. However, sweetened almond milk can be loaded with sugar.
While almond milk has many benefits, there are some important downsides to consider.
Lacks protein
Almond milk provides only 1 gram of protein per cup (240 ml) while cow’s and soy milk provide 8 and 7 grams, respectively ( 16 , 17 ).
Protein is essential for many bodily functions, including muscle growth, skin and bone structure, and enzyme and hormone production ( 18 , 19 , 20 ).
Many dairy-free and plant-based foods are high in protein, including beans, lentils, nuts, seeds, tofu, tempeh, and hemp seeds.
If you don’t avoid animal products, eggs, fish, chicken, and beef are all excellent protein sources ( 21 ).
Unsuitable for infants
Children younger than 1 year should not drink cow’s or plant-based milks, as these can prevent iron absorption. Breastfeed or use infant formula exclusively until 4–6 months of age when solid food can be introduced ( 22 ).
At 6 months of age, offer water as a healthy beverage choice in addition to breast milk or formula. After the age of 1, cow’s milk can be introduced to your infant’s diet ( 22 ).
With the exception of soy milk, plant-based drinks are naturally low in protein, fat, calories, and many vitamins and minerals, such as iron, vitamin D, and calcium. These nutrients are essential for growth and development ( 23 , 24 ).
Almond milk only provides 39 calories, 3 grams of fat, and 1 gram of protein per cup (240 ml). This is not enough for a growing infant ( 5 , 24 ).
If you don’t want your baby to drink cow’s milk, continue to breastfeed or consult your doctor for the best nondairy formula ( 23 ).
May contain additives
Processed almond milk can contain many additives, such as sugar, salt, gums, flavors, and lecithin and carrageenan (types of emulsifiers).
Certain ingredients like emulsifiers and gums are used for texture and consistency. They’re safe unless consumed in extremely high amounts ( 25 ).
Still, one test-tube study found that carrageenan, which is commonly added to almond milk as an emulsifier and recognized as safe, may disrupt gut health. However, more robust research is needed before any conclusions can be made ( 26 ).
Nevertheless, many companies avoid this additive altogether due to these concerns.
Additionally, many flavored and sweetened almond milks are high in sugar. Too much sugar can increase your risk of weight gain, dental cavities, and other chronic conditions ( 13 , 14 , 27 ).
To avoid this, choose unsweetened and unflavored almond milk.
Summary
Almond milk is a poor source of protein, fat, and nutrients important for an infant’s growth and development. What’s more, many processed varieties contain additives like sugar, salt, flavors, gums, and carrageenan.
Most local grocery stores offer a variety of almond milks.
When choosing a product, be sure to look for an unsweetened variety. You can also select a type without added gums or emulsifiers if these ingredients are a concern to you.
Finally, if you follow a restricted diet, such as veganism or vegetarianism, and are concerned about your nutrient intake, choose almond milk that is fortified with calcium and vitamin D.
Homemade and some local options may not contain these nutrients.
Summary
To reap the most benefits, choose almond milk that is unsweetened, unflavored, and fortified with calcium and vitamin D.
To make your own almond milk, follow this simple recipe.
- 2 cups (280 grams) of soaked almonds
- 4 cups (1 liter) of water
- 1 teaspoon (5 ml) of vanilla extract (optional)
Soak the almonds in water overnight and drain before use. Add the almonds, water, and vanilla to a blender and pulse for 1–2 minutes until the water is cloudy and the almonds are finely ground.
Pour the mixture into a mesh strainer that is placed over a bowl and lined with a nut milk bag or cheesecloth. Be sure to press down to extract as much liquid as possible. You should get approximately 4 cups (1 liter) of almond milk.
Place the liquid into a serving container and store it in your refrigerator for 4–5 days.
Summary
To make your own almond milk, add soaked almonds, water, and vanilla extract to a blender. Pour the mixture through a cheesecloth and mesh strainer. Store the remaining liquid in your refrigerator for 4–5 days.
Almond milk can be a great plant-based option for those avoiding cow’s milk.
Unsweetened varieties are naturally low in calories and sugar while providing plenty of vitamin E.
That said, almond milk is low in protein and sweetened types can be loaded with sugar.
If you enjoy almond milk, be sure to select unsweetened and unflavored versions and add other protein-rich foods to your diet, such as eggs, beans, nuts, seeds, fish, and chicken.
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