Cow’s
milk is the quintessential drink for dunking cookies, splashing on cereal, and
adding to a morning cup of coffee. But for many reasons, more and more people
have been choosing plant-based milk instead of the classic dairy option, with
sales of plant-based options trending up year after year, per the Department
of Agriculture. According to a 2022 qualitative study in Nutrients, some
reasons include ethical concerns, having a dairy allergy, or believing dairy
milk is too high in sugar.
If
you fall into the almond milk drinking club, you may be wondering if it
benefits your health or if, over time, this seemingly harmless habit could
wreak havoc on your well-being.
In
this article, you will learn all about what almond milk actually is (spoiler:
it's not made from "milking" almonds), how it stacks up
nutritionally, and whether drinking it is a positive or a negative habit to
adopt.
What Is Almond Milk?
Almond
milk is a plant-based alternative to traditional dairy milk, made by blending
almonds with water and then straining out the solids. The resulting liquid,
which offers a smooth and creamy texture with a slight nuttiness, can be subtly
sweet or slightly bitter, depending on whether it's sweetened or unsweetened.
Although
it does not exactly replicate the taste of dairy milk, almond milk is still renowned
for its unique and pleasant taste. It can be a tasty addition to many recipes,
including smoothies, soups and more.
Almond
milk, in its most natural form, may be lacking certain key nutrients that dairy
milk provides. Thankfully, many brands fortify their almond milk with vitamins
and minerals to help reduce the risk of nutritional gaps among those who avoid
dairy milk. However, it is important to remember that almond milk may not be
nutritionally equivalent to dairy milk, even if it is fortified. A 2023
analysis by the American Society of Nutrition showed that compared to
cow's milk, only 12% of the milk-alternative products contain comparable or
greater amounts of calcium, vitamin D and protein.
Almond Milk Nutrition Facts
Almond milk, especially if it is fortified with nutrients, can provide essential nutrients that support a healthy lifestyle. While different brands may have slightly different nutrition profiles, generally, here is what you can expect from different almond milk choices. And for comparison's sake, we included what you get from drinking a cup of dairy milk, too.
| Nutrient | 1 cup unsweetened original almond milk, USDA | 1 cup vanilla sweetened almond milk, USDA | 1 cup 2% dairy milk, USDA |
| Calories | 37 | 91 | 122 |
| Total Carbohydrates | <1 g | 16 g | 12 g |
| Dietary Fiber | 0 g | 1 g | 0 g |
| Total Sugars | 0 g | 15 g (15 g added sugar) | 12 g (0 g added sugar) |
| Protein | 1 g | 1 g | 8 g |
| Total Fat | 3 g | 3 g | 5 g |
| Saturated Fat | 0 g | 0 g | 3 g |
| Sodium | 146 mg | 151 mg | 96 mg |
| Potassium | 76 mg | 120 mg | 390 mg |
| Calcium | 422 mg | 451 mg | 309 mg |
| Vitamin E | 8 mg | 7 mg | <1 g |
| Vitamin D | 2 mcg | 2 mcg | 3 mcg |
In
the table above, both of the almond milks are fortified with nutrients. Because
of this, the calcium and vitamin D found in each serving are comparable to the
quantities found in dairy milk. Almond milk made at home without fortification
is unlikely to offer the same similar nutritional composition.
It
is also important to highlight that while both sweetened almond milk and dairy
milk contain sugar, the sugar found in dairy milk is naturally occurring.
Sweetened almond milk contains added sugars. Unsweetened almond milk is free
from added sugars and only has naturally occurring sugar. Additionally,
almond milk contains far less protein than dairy milk, and both the sweetened
and unsweetened varieties contain comparable quantities.
Health Benefits of Almond Milk
Including
almond milk in an overall healthy and balanced diet certainly has its upsides.
Assuming you are opting for an unsweetened option of this popular plant-based
drink, here are some benefits you may experience when sipping away.
May Boost Your Antioxidants
One
unique nutritional feature of almond milk is that it is a source of vitamin E,
a nutrient that has antioxidant properties, per the National Institutes of
Health. In fact, 1 cup of almond milk contains 8.1 milligrams of this vitamin, which
is around half of the recommended dietary allowance. In addition to its
antioxidant benefits, vitamin E plays a role in immune function and metabolic
processes and may help support cardiovascular health.
May Support Your Weight-Management Goals
Unsweetened
almond milk is relatively low in calories, with only around 37 calories per
1-cup serving. While many factors influence one's weight status, a calorie
deficit has shown to be an important one for weight loss, per a 2022 review
in Nutrition Reviews. Leaning on unsweetened almond milk instead of a
higher-calorie option may help people achieve their weight-management goals, in
addition to other strategies, such as exercising, eating a balanced diet and
prioritizing quality and ample sleep.
Is a Great Option for Lactose Intolerance
Some
people drink almond milk because they have lactose intolerance, meaning
their body can’t break down lactose—the natural sugar in dairy milk. Almond
milk is lactose-free, making it a simple solution for those who want to drink
milk but don't want to experience bloating and gas after drinking it. Still,
lactose-free cow’s milk is available for people with lactose intolerance but
who want to continue to drink dairy milk as well.
May Improve Your Bone Health
As
long as you choose fortified almond milk, this plant-based beverage can be an
impressive source of many bone-health-supporting nutrients, including calcium
and vitamin D.
Calcium
is needed to support many functions in the body, such as preventing bone weakness.
And vitamin D is critical to bone health as well since it helps with calcium
absorption, per the NIH.
May Support Healthy Blood Sugars
Since
unsweetened almond milk contains a measly 1 gram of sugar, it can be a
diabetes-friendly milk option that is unlikely to result in a blood sugar spike
when it is enjoyed.
May Aid Your Vision Health
Almond
milk is a source of vitamin A, an essential nutrient that supports your vision.
Along with helping to keep your peepers seeing correctly, vitamin A has the added
bonus of helping in the wound-healing process, per a 2019 article in Nutrition
in Clinical Practice.
Potential Risks & Precautions
While
enjoying almond milk may provide some pretty impressive outcomes, there may
also be some potential downsides.
You May Increase Your Risk of Dental Cavities
If
you opt for sweetened almond milk instead of unsweetened options, you may
increase your intake of added sugars. And "over time, including too many
added sugars without brushing your teeth properly can increase the risk of
developing cavities," says Jack Hirschfeld, D.D.S., an oral surgeon
and faculty member at the Lake Erie College of Osteopathic Medicine School of
Dental Medicine.
You May Not Consume Enough Protein
"The
biggest drawback to almond milk is that, in most cases, it's not a great source
of protein, though the amount varies significantly from brands ranging from as
low as 1 gram to as high as 5 grams per cup," shares Sarah Anzlovar,
M.S., RDN, LDN, a registered dietitian and owner of Sarah Gold Nutrition, LLC.
"But even the highest-protein options are still lower than the 8 grams you
get in cow's or soy milk," she adds. Because of this, along with some
other reasons, the USDA does not recognize almond milk as a nutritionally
equivalent "milk" to dairy. In fact, soy is the only plant-based milk
that the USDA counts as a viable swap for cow's milk.
How to
Make Almond Milk
Even
though many almond milk options are available at the grocery store, some people
like making homemade versions. Making almond milk is surprisingly simple
to do. First, combine almonds and water and let it soak overnight. Then, strain
the mixture, and there you have it!
Best Ways to Add Almond Milk to Your Diet
Finding
ways to add almond milk to your diet is simple to do with a little know-how.
Generally, you can enjoy almond milk in the same ways as dairy milk.
Here are some simple ways to include more almond milk in your diet:
Smoothies
and Smoothie Bowls: Blend almond milk with your favorite fruits and
vegetables for a nutritious smoothie. Try our delicious Berry-Almond
Smoothie Bowl or Strawberry-Pineapple Smoothie.
Cereal: Pour
almond milk over your cereal instead of regular milk for a healthy breakfast or
snack.
Coffee and
Tea: Use
almond milk as a dairy-free creamer in your coffee or tea.
Baking: Substitute
dairy milk with almond milk in recipes for cakes, cookies and other baked
goods, such as our luscious Vegan Carrot Cake.
Soups and
Sauces: Use
almond milk to add creaminess to soups and sauces, like in our Roasted
Carrot Soup.
Protein
Shake: Mix
almond milk with your protein powder for an easy post-workout drink.
Overnight
Oats: Soak
oats in almond milk overnight for a quick and healthy breakfast option.
These Apple-Cinnamon Overnight Oats are totally irresistible!
Chia
Puddings: Make
delicious and dairy-free chia seed puddings using almond milk. Looking for
inspiration? Give this Blueberry Almond Chia Pudding a try.
Frequently
Asked Questions
What does
almond milk do for your body?
Almond
milk is a nutrient-rich dairy alternative that may offer multiple health
benefits, such as supporting your bone health and providing antioxidant
nutrients.
Is almond
milk healthier than regular milk?
Both
almond milk and dairy milk offer nutritional advantages. Depending on your nutritional
needs and health status, one may be a better option for you than the
other.
Which milk
is the healthiest?
Dairy
milk and plant-based alternatives could be a great option to support your
overall health. Each has unique features and benefits, so every individual
should assess what is most important to them to determine which milk choice
should end up in their cup.
Are there
cons to drinking almond milk?
There
are some potential downsides to drinking almond milk, especially if it’s
sweetened and not fortified with micronutrients. "Often those who are
drinking almond milk daily are avoiding or drastically limiting dairy in their
diet," says Kacie Barnes, M.C.N., RDN, a registered dietitian and
owner of Mama Knows Nutrition. "And while it can be fine to avoid dairy,
it can also make it more challenging to meet daily calcium needs," she
says, if a person doesn’t choose a fortified option and lacks other calcium
food sources.
The Bottom
Line
Almond
milk can be a healthy and delicious addition to a balanced and healthy diet,
and it can be a smart choice for those following a vegan diet or who have
lactose intolerance. Opting for almond milk with no added sugars and fortified
with nutrients like calcium and vitamin D can help prevent nutritional gaps and
help avoid excessive calories and added sugar intake.
There
are some great potential benefits to drinking almond milk every day, so if you
are an almond milk fan, feel free to pour yourself a glass and
"cheers" to your dairy alternative that pairs perfectly with cereal,
coffee and so much more.
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