Is Almond Milk Healthy?

Many almond milks on the market is loaded with added sugar.

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

Benefits of almond milk

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

Almond milk is also high in fat and protein relative to its carb content. For this reason, it doesn’t cause a spike in blood sugar levels, making it suitable for people with diabetes and those following a low-carb diet.

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

Bottom line: Almond milk is a low-carb beverage, making it a perfect choice for people on a low-carb diet and those who need to keep a check on their blood sugar levels.

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 digest it completely. In these people, undigested lactose passes down to the colon, fermented by the resident bacteria, leading to excessive gas, bloating, diarrhea, and associated discomfort.

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

Bottom line: Almond milk is imitation milk and doesn’t contain any dairy, making it a popular milk alternative for vegans and people with lactose intolerance or milk allergies.

Dairy products are the richest dietary source of calcium. In contrast, almonds are a poor 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 may contain 37% or more of your daily need, depending on the type and brand.

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Is Almond Milk Healthy? Nutrition, Benefits, and Downsides

In comparison, the calcium content in a cup of cow’s milk may contain around 23% of your 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, such as vegans and those who are intolerant to lactose or allergic to milk.

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.

Bottom line: Producers often enrich almond milk with calcium, making it an excellent nutrient source. Regular consumption of enriched almond milk may reduce the risk of osteoporosis among those who don’t consume dairy products.

Observational studies show that regular consumption of nuts is linked to a reduced risk of heart disease. This is partly because they are high in healthful fats.

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

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

One study in healthy adults showed that eating 66 g of almonds or almond oil every day for 6 weeks reduced their levels of low-density lipoprotein, or “bad,” cholesterol by 6% and triglycerides by 14%. It also increased their high-density lipoprotein, or “good,” cholesterol by 6%.

These beneficial changes in the blood lipid profile are associated with a reduced risk of heart disease.

Although about 50% of the calories in almond milk come from fat, it is generally a low-fat product and probably doesn’t significantly impact your 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.

Bottom line: Almond milk is high in vitamin E and contains healthful fats. Drinking it regularly may benefit your heart.

Many people are low 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.

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 13% of your 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.

Bottom line: Almond milk is often enriched with vitamin D, and consuming it often may help prevent vitamin D deficiency.

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The pros and cons of almond milk

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