Ingredient FAQ: Almond Milk

April 25, 2023

Published: April 25, 2023

Kyla’s recipes are full of delicious ingredients that have lots of health benefits! We’ll highlight some of them in blog posts so you can learn more about what makes them so healthy. This post is about one of the most popular plant-based milks, almond milk.

The Basics

Almond milk is pretty simple – it’s made from just almonds and water. It’s naturally dairy-free and vegan! Some store-bought versions contain added flavorings and are fortified with vitamins. Almond milk is very versatile and can be used for nearly everything dairy milk is used for. Almond milk goes well with cereal and in coffee and tea. It also holds up well in cooking and baking and can be used in homemade soups, sauces, and dressings.

Nutrition Profile

Although almonds are a high-calorie food, almond milk isn’t. This is because the main ingredient in almond milk is water. A cup of unsweetened almond milk can have only 40 calories!1 Almond milk is a good source of vitamin E, an antioxidant that reduces inflammation and protects against heart disease and cancer.2 Store-bought almond milk is sometimes fortified with calcium and vitamin D, which adds more healthful benefits. Unsweetened almond milk is low in sugar, but flavored varieties can contain large amounts of added sugar. In general, almond milk is considered to be a healthy food, but it is not a good source of protein.1

Who Should Drink Almond Milk?

Almond milk is naturally dairy-free and vegan, so it is an excellent alternative to dairy milk for people who are lactose intolerant, vegan, or have a dairy allergy. Almond milk is low in calories, so it is a good choice for people who are trying to lose weight. It can also be a good alternative for people who want a plant-based milk, but have a soy allergy.

Almond Milk vs. Dairy Milk

When evaluating the health benefits of plant-based milks, the question that always comes up is, “Is it healthier than dairy milk?” The short answer is that it depends on your nutrition goals. Almonds are a great source of healthy, unsaturated fats, while dairy milk (especially whole milk) is high in saturated fat. Almond milk is lower in fat and calories than dairy milk but is also lower in protein. Sweetened varieties of almond milk may not be healthier than dairy milk because they can contain a lot of added flavors, sugar, and preservatives. Almond milk is not a close nutritional substitute for dairy milk, but it can still be a healthy choice.1,3

Alternatives

It is not safe for people who have nut allergies to consume almond milk. If you have a nut allergy, you should try another plant-based milk. There are plenty out there! Some of the more popular ones are made from soy, rice, oats, and peas. Soy milk is the most nutritionally similar to dairy milk.4 If you consume dairy products, skim milk can be a healthy alternative to almond milk. It is low in fat and calories and high in protein, calcium, and other vitamins.5

Summary

Almond milk is a healthy plant-based alternative to dairy milk! It is a good choice for people who can’t eat dairy or are trying to lose weight. Almond milk is a good source of vitamin E and is low in calories, fat, and sugar. Unsweetened and unflavored varieties are the healthiest because they don’t contain added sugars and preservatives. You can even make your own almond milk at home if you’re feeling adventurous!

References

  1. U.S. Department of Agriculture. Almond milk, unsweetened, plain, refrigerated. FoodData central. Published April 28, 2022. Accessed April 27, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2257045/nutrients
  2. Vitamin E. The Nutrition Source. Published September 18, 2012. Accessed April 27, 2023. https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
  3. U.S. Department of Agriculture. Milk, whole, 3.25% milkfat, with added vitamin D. FoodData central. Published December 16, 2019. Accessed April 27, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/746782/nutrients
  4. U.S. Department of Agriculture. Soy milk, unsweetened, plain, shelf stable. FoodData central. Published October 28, 2021. Accessed April 27, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999630/nutrients
  5. U.S. Department of Agriculture. Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim). FoodData central. Published December 16, 2019. Accessed April 27, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/746776/nutrients
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