Almond milk is a top-selling milk different because of the rising reputation of plant-based diets.

Let’s go over almond milk diet and the potential advantages (plus drawbacks) of including almond milk to your eating regimen.

What Is Almond Milk?

To make almond milk, grounded almonds are soaked in water then filtered to take away the fibrous components.

The result’s a clean liquid that’s naturally candy and nutty.

Since almond milk is diluted with water, some producers will add thickeners to present it a milky texture.

If you dislike components, attempt making almond milk at house by following our do-it-yourself almond milk recipe with simply two components — almonds and water!

How Healthy Is Almond Milk?

According to Brittany Crump, MPH, RD at Savor Nutrition: “Almond milk can be a good healthy alternative to cow’s milk if you have a dairy allergy or lactose intolerance. I would recommend it if you like the taste and are looking to add a good source of dairy-free calcium.”

Is almond milk more healthy than actual milk (aka cow’s milk)? Not fairly.

Homemade almond milk just isn’t as nutritious as cow’s milk. It hasn’t been fortified and lacks sure nutritional vitamins, minerals, and protein.

Storebought almond milk is normally fortified with calcium and nutritional vitamins A, D, and E.

Cow’s milk can be fortified with nutritional vitamins A and D.

As seen within the desk beneath, each milk sorts are nutritionally comparable, besides cow’s milk has extra energy, protein, riboflavin, and a few minerals (e.g., selenium, magnesium, phosphorus).

So, what’s the healthiest milk? It all will depend on your wants and preferences.

Cow’s milk is a nutrient-dense meals and is usually a high supply of calcium and vitamin D.

This truth is true for both kind of milk.

But almond milk is the clear winner when you have lactose intolerance, are allergic to dairy, or observe a plant-based eating regimen.

Unsweetened Almond Milk (1 cup) Low-Fat Cow’s Milk (1 cup)
Calories 37 105
Fat (g) 2 2
Protein (g) 1 8
Carbohydrates (g) 3 13
Calcium (mg) 449 307
Magnesium (mg) 15 29
Selenium (mcg) 0.2 5
Phosphorus (mg) 22 251
Riboflavin (mg) 0 0.3
Vitamin E (mg) 7 0
Vitamin A (mcg) 220 142
Vitamin D (mcg) 2.4 2.7

Woman preparing oatmeal with almond milk

4 Benefits of Almond Milk

1. Almond milk is decrease in energy

Almond milk diet details present that it’s simply 37 energy a cup in comparison with 105 energy for low-fat milk.

It’s no surprise that caffeine aficionados change cow’s milk with almond milk of their each day espresso deal with!

While this may occasionally appear to be a calorie-saving meals swap, it doesn’t imply you may’t overeat elsewhere.

2. Almond milk is excessive in vitamin E

Almonds are naturally excessive in vitamin E, an antioxidant that protects you from dangerous free radicals from the surroundings and pure human metabolism.

Just a cup of almond milk can provide nearly 50% of your wants for vitamin E!

3. Almond milk is sweet for sure allergy symptoms and sensitivities

After infancy, about 65% of us could have bother digesting lactose, the principal sugar in milk. Almond milk will probably be simpler in your abdomen when you belong to that camp.

Plus, folks with milk or soy allergy symptoms — each very prevalent allergy symptoms—can admire that almond milk exists.

4. Almond milk works for plant-based diets

Followers of a vegan or vegetarian eating regimen can use almond milk as a one-to-one substitute for cow’s milk in recipes from baked items to soups, smoothies, and even this actually primary almond milk oatmeal.

glass of almond milk on white background

3 Potential Drawbacks of Almond Milk

1. Almond milk is decrease in protein

Says Crump, “Almond milk only contains 1 gram of protein per serving, while cow’s milk has 8 grams of protein per serving.”

Plus, the protein in cow’s milk is “high-quality,” which means it’s full (has all 20 amino acids) and has a excessive biologic worth (can effectively be utilized by your physique).

Protein is important for forming practically all of your bodily buildings, together with pores and skin, hair, bone, muscle, blood, and so on.

2. Almond milk might comprise added sugar and different components

Storebought almond milk might have added sugar — the stuff we must be chopping down on — to enhance its style.

Certain almond milk varieties can also comprise carrageenan, a seaweed extract to make the milk thick and creamy.

While carrageenan has safely been used for a few years in meals manufacturing, folks with irritable bowel syndrome might discover that it may trigger gasoline and bloat.

Don’t like sneaky components? Look for unsweetened almond milk, and bear in mind to verify the ingredient listing before you purchase.

3. Almond milk isn’t all that sustainable

While almond milk’s carbon footprint is smaller in comparison with cow’s milk, rising almonds to satisfy business wants can take a toll on the surroundings.

It takes 15 gallons of water to develop 16 almonds — simply think about the dimensions of this drawback in drought-prone California, the place 80% of the world’s almonds are grown.