7 benefits of almond milk

What is almond milk?

Almond milk is made by blending almonds with water and then straining the mixture to remove the solids. It can also be made by adding water to almond butter.

It has a pleasant, nutty flavor and a creamy texture similar to that of regular milk. For this reason, it is a popular choice for people following a vegan diet and those who are intolerant or allergic to dairy.

Almond milk can be found in most supermarkets, usually in the health food section, or can be made at home.

Commercial almond milk comes in a variety of brands and flavors. For health reasons, it is best for a person to choose almond milk that does not contain added sugar.

Most brands are also enriched or fortified with vitamins, minerals, or protein. If a person does not eat dairy, they might benefit from choosing products that are enriched with calcium.

Controlled studies have linked whole almonds to a variety of health benefits, but many of these may not apply to almond milk.

This is because manufacturers usually make the milk out of blanched (skinless) almonds, and they strain the liquid. This removes most of the fiber and a large portion of the almonds’ antioxidants.

Also, almond milk is watered down. It is a much less concentrated source of nutrients than whole almonds.

The concentration of nutrients in almond milk depends on how many almonds went into making it, the amount of added water it contains, and whether or not it contains any added vitamins and minerals.

Benefits

Here are the 7 main health benefits of drinking almond milk.

1. It is nutritious

Although almond milk is not nearly as nutritious as cow’s milk, enriched products come close.

They frequently contain added vitamin D, calcium, and protein, making them more similar to regular milk in nutritional content.

However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.

For comparison, the table below shows the amounts of a few nutrients, vitamins, and minerals in a cup of enriched commercial almond milk and low fat cow’s milk, along with some daily values (DV).

The body does not absorb some minerals in almond milk as well as it does those in milk. This is partly because almonds contain phytic acid, an antinutrient that reduces the absorption of iron, zinc, and magnesium.

Since almond milk is lacking in many nutrients, it is not suitable as a milk replacement before 12 months of age.

2. It is low in calories

Although almonds are 50% fat and high in calories, commercial almond milk is a low calorie beverage.

This means that it is less likely to cause weight gain than higher-calorie drinks. It is also rich in some nutrients relative to its calorie content.

Producers of almond milk dilute it with water to make its fat content similar to that of low fat milk, which is around 1% fat.

One cup of almond milk contains only 39 calories, which is half the amount of calories in a cup of skim milk.

However, not all almond milk is the same. Homemade almond milk and certain brands might contain a much higher number of calories, depending on how many almonds they contain per cup.

Additionally, some products contain added sugar, which people should avoid for the maximum health benefits.

3. Unsweetened almond milk doesn’t raise blood sugar

Many almond milks on the market contain added sugar.

Sugar-free almond milk, on the other hand, is a low carb beverage made up of less than 2% carbs, or 3.43 g of carbs in 1 cup.

In comparison, low fat cow’s milk contains 5% carbs, totaling 12 g in 1 cup.

Despite its higher glycemic index (GI) of 49, compared to a GI of 37 for skimmed cow’s milk, almond milk’s low carb and high fat content relative to carbs helps prevent a significant spike in blood sugar levels. This makes it a suitable choice for people with diabetes, as well as those who are following a low carb diet.

However, be sure to read the ingredient lists and select products that are as pure as possible.

4. It is dairy-free

Almond milk contains no cow’s milk or other animal products, making it a great option for people following a vegan diet and those who are lactose intolerant or allergic to milk.

Many people are intolerant to milk sugar (lactose) and unable to completely digest it. In these people, undigested lactose passes down to the colon, where it is fermented by the resident bacteria, leading to excessive gas, bloating, diarrhea, and associated discomfort.

Being dairy-free, almond milk contains no lactose at all, making it a suitable milk replacement for people with lactose intolerance.

5. Enriched almond milk may strengthen bones

Dairy products are the richest dietary source of calcium. In contrast, almonds are a limited source of this nutrient.

To make almond milk more similar to real milk, producers often enrich it with calcium.

For instance, a cup of commercial almond milk contains around 482 mg of calcium. Considering the recommended daily allowance for calcium for men and women ages 19-50 is 1,000 mg, this accounts for almost 50% of a person’s daily need. However, this may vary depending on the type and brand.

In comparison, the calcium content in a cup of cow’s milk may contain around 30% of a person’s daily need, depending on the type and brand.

As a result, enriched almond milk is an excellent calcium source for people who don’t consume dairy products.

Calcium is essential for building and maintaining bones. For this reason, an adequate calcium intake reduces the risk of osteoporosis, a condition associated with weak bones and fractures.

6. It may reduce the risk of heart disease

Regular consumption of nuts is linked to a reduced risk of heart disease. This is partly because they are high in healthy fats.

Almond milk is 1% oil by weight, around 90% of which is unsaturated.

Research has linked oleic acid, which is the main fatty acid in almond oil, to beneficial changes in blood lipids.

A 2021 meta-analysis of 27 trials involving 1154 participants evaluated the effects of almonds on serum lipids. The researchers found that almond consumption significantly reduced triglycerides, total cholesterol, and low-density lipoproteins (known as bad cholesterol), but had no significant effect on high-density lipoproteins (or good cholesterol).

Although about50%of the calories in almond milk come from fat, it is generally a low fat product and probably doesn’t have a significant impact on a person’s blood lipid profile.

Nutritionists believe that vitamin E, along with bioactive plant compounds, including polyphenols, are responsible for many of the health benefits of almonds. These compounds have anti-inflammatory and antioxidant properties that are good for heart health.

7. Enriched almond milk is high in vitamin D

Many people are low or deficient in vitamin D. This raises the risk of brittle bones, fatigue, and weak muscles.

There are few good sources of vitamin D in the human diet. That’s why a common public health strategy is to enrich certain foods with vitamin D. This especially applies to milk products.

Just like regular milk, almond milk often contains added vitamin D. The amount of vitamin D varies between products. For example, 1 cup of almond milk may contain 2.62 micrograms, which is roughly 17% of a person’s DV. A cup of vitamin-enriched cow’s milk contains similar amounts.

This makes enriched almond milk a useful source of vitamin D that can prevent deficiency if you consume it regularly.

Frequently asked questions

Is it good to drink almond milk every day?

Drinking almond milk every day is generally fine for most people, especially if it’s fortified with vitamins and minerals. However, a person should be mindful of added sugars.

Is there a downside to almond milk?

Some downsides to almond milk are that it may not be suitable for individuals with nut allergies, contains added sugars, and, unless fortified, lacks calcium and vitamin D.

Is almond milk healthier than milk?

Almond milk is lower in calories and saturated fat than cow’s milk, but it often lacks protein and essential nutrients unless fortified. The choice depends on individual dietary needs and preferences.

Summary

Almond milk is a highly versatile product and a great milk substitute for vegans and people who are allergic or intolerant to dairy.

It is an excellent addition to a healthy diet as it is naturally rich in several important nutrients.

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