Emma Miller
Almond milk is naturally vegan, soy-free, lactose-free, and gluten-free. Almond milk is the most popular plant-based milk option on the shelves, and it’s no wonder. Because almond milk is low in calories, lactose-free, and rich in essential nutrients, it is a great choice for people who are trying to lose weight, has trouble digesting cow’s milk, or have given up animal products for ethical reasons. Here’s what you need to know about the nutritional properties and many health benefits of almond milk.
What is almond milk?
Almond milk is obtained by soaking ground almonds in water and then straining the paste to remove all the pulp. Almond milk is naturally vegan, soy-free, lactose-free, and gluten-free.
Important: If you are avoiding gluten, always look for the word “gluten-free” on the label and check the nutrition facts to make sure the product does not contain any gluten additives.
Unsweetened almond milk is also safe for keto because it is low in carbohydrates. However, look out for sweetened versions that contain added sugar, which can increase the number of carbs and calories.
Almond milk can be found in most supermarkets. It is available in plain form, as well as in sweetened and unsweetened flavors such as vanilla and chocolate, and can be used as:
- As a milk substitute in baked goods
- Additive to cereal instead of cow’s milk
- For creamy oatmeal
- Additives in smoothies
- Additives in protein shakes instead of cow’s milk
- As a cream or milk replacer in coffee
- The benefits of almond milk
Here’s what you need to know about the benefits and how it compares to cow’s milk.
Low-calorie content
“Almond milk is a great choice for weight loss or weight maintenance because it is low in calories, fat, and carbohydrates,” says Gina Keatley
For comparison, one cup of unsweetened almond milk contains:
- 83 calories less than the same amount of 2% cow’s milk
- 47 calories less than skimmed cow’s milk
- 81 calories less than oat milk, another popular plant-based beverage
Important: sweetened and flavored almond milk has a higher calorie content – about 11.6 grams per cup.
Builds strong bones
Almond milk is comparable to cow’s milk in terms of calcium and vitamin D. Your body cannot produce calcium on its own. So, you have to consume it with food, otherwise, your bones will become brittle and break easily,” says Andres Ayesta, a dietitian, registered dietitian, and founder of Planos Nutrition. Meanwhile, vitamin D is essential for the absorption of calcium by the body.
Low sugar content
While one cup of 2% cow’s milk contains 12.3 grams of sugar, one cup of unsweetened almond milk does not.
“Sugar is a source of empty calories, meaning it contains no nutrients and doesn’t make you feel full,” says Ayesha. “This can lead to overconsumption and, ultimately, weight gain. Too much sugar is also associated with an increased risk of cardiovascular disease, diabetes, liver disease, and dementia.”
The high content of vitamin E
Almond milk contains 10 milligrams of vitamin E per cup serving, which is about 50% of the daily value. Meanwhile, cow’s milk contains only about 0.1 mg of vitamin E per serving.
According to Ayesta, Vitamin E acts as an antioxidant, protecting cells from harmful free radicals, and helps maintain a healthy immune system and regulate inflammation.
A 2015 study found that higher vitamin E intake was associated with a reduced risk of age-related cataracts, a clouding of the eye’s natural lens that can impair your vision. A 2013 review also found that vitamin E supplementation is helpful in promoting healthy brain aging and slowing cognitive decline in people with Alzheimer’s disease.
Possible disadvantages of almond milk
Contains tree nuts, which means it is not suitable for people with allergies.
Lacks protein, only one gram per serving.
Lacks B vitamins (unless fortified), such as riboflavin or vitamin B12
May contain additives, including emulsifiers such as lecithin and carrageenan.
A 2017 test-tube study found that carrageenan may negatively affect intestinal cells, but more research is needed.
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