Why is almond milk good for you

What is almond milk?

Almond milk is a liquid made from blended almonds. The almonds are soaked overnight in water to soften them before being blended and strained to make a ‘milk’ alternative. Salt and/or sweeteners, such as honey, may be added. Commercial almond milks tend to have a lower nut content and more water, additives such as emulsifiers may be used and the product may be fortified with vitamins and minerals.

Discover our full range of health benefit guides and read our almond milk glossary page for more information. Also check out our homemade almond milk recipe.

Nutritional benefits of almond milk

A 100ml serving of fortified almond milk typically contains:

13kcal/53KJ
4g protein
1g fat
1g carbohydrates
4 fibre
120mg calcium
4mcg vitamin B12
75mcg vitamin D

1. Dairy-free and vegan

Almond milk is a plant-based drink and is dairy-free, making it a suitable option for those with a cow’s milk allergy or for those following a vegan diet.

2. Naturally lactose-free

Lactose intolerance is a condition whereby someone is unable to digest the sugar naturally found in animal milks, called lactose. Almonds are naturally lactose-free making almond milk a suitable alternative for someone with this condition.

3. Low in calories

When compared with other ‘milks’, almond milk provides one of the least amounts of calories, with levels varying from 30 to 55 kcal per 100ml. This makes it a useful option for those counting calories.

4. May be a useful source of calcium

For those following a plant-based or vegan diet, fortified almond milk makes a useful contribution towards calcium intake. Commercial products which are fortified, typically provide around 120mg of calcium per 100ml, which is comparable to cow’s milk. The recommended adult daily allowance for this mineral is 700mg. Homemade almond milk is not a good source of this mineral.

5. May be a source of vitamins

Almonds are a good source of vitamin E, which is an important antioxidant helping to maintain healthy skin and eyes, as well as supporting the immune system. Some commercial brands are fortified with additional vitamins, including vitamin D, which is needed to help regulate calcium in the body. Vitamin B12 is naturally found in animal-derived foods so most fortified plant ‘milks’ have added vitamin B12, which is important for keeping the nervous system healthy.

Is almond milk suitable for everyone?

Most people are able to enjoy almond milk, however, there are some considerations:

Almond milk is not suitable for those with a tree nut allergy, and should be avoided if you have one.
From the age of one, and as part of a balanced and varied diet, your child may drink unsweetened, calcium-fortified plant milks, including almond. However, you should be aware that because almond milk is low in calories, protein and fat it should be given sparingly and not form a cornerstone of your child’s diet.
Vegans and those following a predominantly plant-based diet should opt for fortified almond ‘milks’ to ensure they are achieving all the vitamins and minerals they need.

Almond milk recipes

Almond milk
Chia & almond overnight oats
Vegan hot cross buns
Chai tea

This article was reviewed on 9 February 2021 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Those looking for a dairy-free milk substitute have probably stumbled across almond milk and wondered, “Is almond milk good for you?” Whether you’re a vegan, sensitive to milk or just don’t like the taste, almond milk is a fabulous alternative.

While almond milk is becoming more and more popular, it’s important to note that it doesn’t provide as much protein or calcium to be a complete substitute, so make sure you receive adequate amounts from other sources. One cup only has one gram of protein versus 8 grams in cow’s milk, and 2 milligrams of calcium versus 300 milligrams in cow’s milk.

As with everything you buy, make sure to check the labels and purchase almond milk that contains the least amount of preservatives and other additives.

Video Summary

Here’re 11 benefits of almond milk you should know:

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1. It helps with weight management.

One cup of almond milk contains only 60 calories, as opposed to 146 calories in whole milk, 122 calories in 2 percent, 102 calories in 1 percent, and 86 calories in skim. It makes for a great substitute that will help you lose or maintain your current weight.

2. It keeps your heart healthy.

There’s no cholesterol or saturated fat in almond milk. It’s also low in sodium and high in healthy fats (such as omega fatty acids, typically found in fish), which helps to prevent high blood pressure and heart disease.

3. It keeps your bones strong

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While it doesn’t offer as much calcium as cow’s milk, almond milk does offer 30 percent of the recommended daily amount, as well as 25 percent of the recommended amount of vitamin D, reducing your risk for arthritis and osteoporosis and improving your immune function. Plus, these two nutrients work together to provide healthy bones and teeth formation.

4. It keeps your skin glowing.

Almond milk contains 50 percent of the recommended daily amount of vitamin E, which contains antioxidant properties essential to your skin’s health, such as protecting it against sun damage.

5. It barely impacts your blood sugar.

Almond milk (with no additives) is low in carbs, which means it won’t significantly increase your blood sugar levels, reducing your risk for diabetes. Because of its low glycemic index, your body will use the carbs as energy so the sugars aren’t stored as fat (score!).

6. It contributes to muscle strength and healing.

Although almond milk only contains 1 gram of protein per serving, it contains plenty of B vitamins such as iron and riboflavin, both important for muscle growth and healing.

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7. It keeps your digestion in check.

Almond milk contains almost one gram of fiber per serving, which is important for healthy digestion.

8. It doesn’t contain lactose.

Lactose intolerance impacts about 25% of the US population, which means they have difficulty digesting the sugar in cow’s milk. This makes almond milk a suitable, lactose-free substitute.

9. It tastes better than cow’s milk.

Almond milk doesn’t taste like cow’s milk, perfect for those who are turned off by the taste. It has its own unique flavor many describe as being light and crisp. Bonus: it’s versatile, meaning you can use it instead of cow’s milk in recipes that require it. It won’t have the same taste, but it will have the same consistency.

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10. It doesn’t require refrigeration.

Knowing that you don’t have to refrigerate almond milk means you’ll be more likely to take it with you to work, or on a camping trip. It’s perfectly fine at room temperature which makes it a convenient, nutritious staple to pack, automatically upping your daily intake of all the fabulous nutrients above.

11. It’s easy to make.

It’s a tad inconvenient to have a cow grazing in your backyard, almond milk is the convenient alternative to make at home. It’s made by finely grinding almonds and placing them in a blender with water, then filtering the pulp with a strainer to separate it from the liquid.

Want to give it a try? Here’s a delicious almond milk recipe.

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Featured photo credit: Unsplash via unsplash.com

What are the benefits of drinking almond milk?

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

It is nutritious. ... .

It is low in calories. ... .

Unsweetened almond milk doesn't raise blood sugar. ... .

It is dairy-free. ... .

Enriched almond milk may strengthen your bones. ... .

It may reduce the risk of heart disease. ... .

Enriched almond milk is high in vitamin D..

Is almond milk healthier than regular milk?

Studies have shown a link between heart disease and saturated fat consumption, so one benefit of almond milk is that you're getting your fats from a healthier source. It also has a higher nutrient profile, and contains more potassium, vitamin A, vitamin D, vitamin E, magnesium and calcium.

Is it healthy to drink almond milk everyday?

Almond milk is also one of the most consumed non-dairy milk used globally. It is lactose-free and can be a healthy alternative for lactose intolerance. It contains rich and multiple nutrients. Hence, it is highly nutritious and offers immense health benefits.

Is almond milk the healthiest?

Almond milk Unsweetened almond milk is low in calories and much lower in carbs than cow's milk, making it a good choice if you follow a lower carb diet ( 3 ). However, note that many brands contain added sugar. Always check the ingredient label and avoid those that are sweetened.

almond milk good