What Is Almond Milk?
Almonds are native to the Middle East, but people worldwide enjoy them, eating or drinking them as snacks, ground into flour, and sometimes 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 Ingredients
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 have sugar or another type of sweetener.
To get the most nutritional value, look for unsweetened almond milk fortified with nutrients such as vitamin D and phosphorus, which helps with energy levels and bone health.
Also, some brands may have gums and lecithin, natural and artificial flavors, and even oil to improve the milk's texture and keep it smooth.
Is Almond Milk Good for You?
Depending on the brand, almond milk can also be an excellent source of:
- Phosphorus
- Manganese
- Iron
- Copper
- Potassium
- Vitamin D
- Vitamin E
Nutrients per serving. An 8-ounce (one-cup) serving of unsweetened almond milk contains:
- Calories: 40
- Protein: 1 gram
- Fat: 2.5 grams
- Carbohydrates: 1 gram
- Fiber: 0 gram
- Sugar: 0 grams
A one-cup serving of sweetened almond milk contains:
- Calories: 73
- Protein: 1 gram
- Fat: 2 grams
- Carbohydrates: 13 grams
- Fiber: 0.5 gram
- Sugar: 12 grams
Almond Milk Benefits
Almond milk, especially fortified almond milk, has these health benefits:
It 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 many American diets lack. 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 such as Alzheimer's disease. Vitamin E is an antioxidant that 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 of the hard structures in bones. Getting enough calcium strengthens your bones 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.
It can protect heart health. Eating almonds can lower LDL, or "bad" cholesterol while raising HDL, or "good" cholesterol levels, protecting your heart. One study found that eating around 45 grams of almonds daily may lower unhealthy cholesterol levels.
Almond Milk vs. Cow Milk
Almond milk offers fewer calories than cow milk, mainly because it has less protein and fewer carbohydrates when unsweetened. It provides vitamin E and small amounts of heart-healthy unsaturated fat. Some brands add calcium and vitamin D. Like other plant-based milks, sweetened almond milk can be high in sugar.
Cow's milk is rich in nutrients such as calcium, vitamin D, vitamin A, riboflavin (B2), B12, and minerals such as magnesium, zinc, potassium, and phosphorus. It offers a high protein content, surpassing most plant-based milks. Although it has saturated fat, which isn't as heart-healthy as unsaturated fat, people can choose skim or nonfat milk for a lower-fat option.
Oat Milk vs. Almond Milk
Oat milk has more protein than almond milk. You can fortify both oat and almond milk with calcium and vitamin D, making them similar. Oat milk has phytates (a substance found in plant seeds), which can hinder how your body absorbs minerals. This isn't a concern with almond milk. Both types of milk can be confusing to buy because of the potential for added sugars, so it's important to read labels carefully. While oat milk has a slight advantage in protein content, both plant-based milks offer good nutritional properties.
Risks of 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 get enough protein from other sources if you switch to almond milk.
Who shouldn't drink almond milk?
Because almond milk has low protein levels, it's not suggested for babies in their first year of life. Also, if you have low thyroid function, avoid almond milk or only drink a little. Almonds can interfere with the thyroid's ability to absorb iodine, which may lead to an enlarged thyroid and lower thyroid activity.
Sweetened vs. Unsweetened 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 such as vanilla and chocolate. 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 40 calories and no sugar. The sweetened version has more than double the calories.
Too much sweetened almond milk (or any sweetened drink) could lead to weight gain.
Other Types of Almond Milk
Vanilla almond milk
Vanilla almond milk has a natural, sweet flavor, thanks to the addition of vanilla, which makes it great for baking, coffee, and smoothies.
Organic almond milk
If your almond milk has a "USDA organic" label, it means the almonds used in it are grown according to guidelines that address soil quality, pest control, and other factors.
Where to Get Almond Milk
Almond milk is 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.
Almond milk price
Depending on the brand, a carton of almond milk can cost between $3 and $6.
How to Make Almond Milk
To make almond milk at home:
- Blend a cup of soaked almonds in a blender with water (1 cup almonds to 2 cups 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 you prefer — maple syrup, sugar, dates, or honey.
How to Use Almond Milk
You can use almond milk like you would cow's milk or any other type of plant milk. 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 it 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 a coffee creamer.
Almond milk ice cream
This dairy-free frozen dessert is made with almond milk and other ingredients. You can buy it at the supermarket or make it at home using these steps:
- Place almonds in a large bowl, cover with two cups of water, and soak overnight (eight hours).
- In a small skillet, melt coconut oil over medium heat (for about 30 seconds), then let it cool.
- Blend soaked almonds (with their water), vanilla, sugar, and cinnamon in a food processor until smooth.
- Pour in the coconut oil and blend until fully combined.
- Transfer to an ice cream maker and churn.
- Serve right away or store in an airtight container.
Does Almond Milk Go Bad?
Like all types of milk, almond milk has a "sell by" date, which indicates the peak quality period. But they’re often safe to drink for about five to seven days after this date if stored properly (homemade almond milk only lasts a few days in the fridge). Nondairy milks typically have a longer shelf life than cow's milk due to ultra-pasteurization.
Store milk in a refrigerator at 40 F or below to keep it fresh, and avoid leaving the door open for long periods. Signs of spoiled milk include a sour smell, which applies to both cow’s milk and almond milk.
Takeaways
Almond milk, a popular plant-based alternative to dairy milk, offers many health benefits. It's lactose-free, making it suitable for vegans and people with lactose intolerance. Fortified almond milk is a good source of calcium, vitamin D, and vitamin E, low in calories and carbohydrates. While almond milk can be a nutritious addition to your diet, be mindful of its limitations, such as low protein content and added sugar in some varieties.
