Is Almond Milk Good or Bad for You?

Medically Reviewed on 11/10/2021
almond milk nutrition
Almond milk is much healthier than regular cow’s milk because it offers numerous nutritional benefits that promote good health.

Almond milk is currently one of the most popular and widely available plant-based milk (vegan). It is healthy, nutritious, and high in vitamins, antioxidants, and minerals. It is also free of cholesterol and very low in calories and sugars.

Almond milk is generally thought to be healthier than cow’s milk. While both have varied nutritional and vitamin contents, the primary distinction is that almond milk contains fewer calories than normal dairy milk.

Why is almond milk healthy?

Some health benefits of almond milk include:

  • Lactose-free: Almond milk is dairy-free, which makes it particularly desirable for people with lactose intolerance. As a result, this plant-based milk is a fantastic option for people looking for lactose-free beverage options.
  • Low-calorie count: Though almonds are high in calories, almond milk has just 30 to 35 calories per 240 mL (because of the way it is produced), whereas dairy milk has 150 calories per 240 mL.
  • Low sugar content: Since almond milk has only two to three grams of sugar per cup, switching to it instead of dairy milk results in decreased calorie consumption and helps promote faster weight loss.
  • Entirely plant-based: Almond milk is vegan-friendly because it is made from plants, which is the primary reason for its widespread appeal.
  • Rich in vitamin E: Almond milk is high in vitamin E, which is necessary for various bodily activities. While almonds are high in vitamin E, some manufacturers add more to the milk.

Nutritional value of almond milk

The nutritional value of almond milk (240 mL) includes:

Table. The nutritional value of almond milk (240 mL)
Nutrient Amount
Calories 30
Fat 2.5 g
Carbohydrates 3.4 g
Protein 1 g
Calcium 482 mg
Fiber 0.5 g
Sugars 2 g
Vitamin E 16.6 g
Sodium 189 mg

8 health benefits of almond milk

The 8 health benefits of almond milk include:

  1. Aids in weight loss: A cup of almond milk has fewer calories than dairy milk (including skimmed milk) and is lower in sugar. Hence, it assists in losing or maintaining your present weight.
  2. Improves and maintains heart health: Almond milk contains no cholesterol or saturated fat. It's low in salt and high in healthy fats (such omega fatty acids, which are commonly found in fish), which can help avoid high blood pressure and heart disease.
  3. Helps maintain bone health: Although almond milk may not contain as much calcium as cow’s milk, it does include 30 percent of the daily necessary amount of calcium and 25 percent of the daily recommended amount of vitamin D, lowering your risk of arthritis and osteoporosis and increasing your immune function. Calcium and vitamin D together work to maintain healthy bones and teeth.
  4. Improves skin health: Almond milk includes 50 percent of the daily necessary amount of vitamin E, which has antioxidant characteristics that are important for the health of your skin, such as protecting it from sun damage.
  5. Helps maintain blood sugar levels: Almond milk (without additions) has a low carb content, so it won't spike your blood sugar levels, lowering your risk of diabetes or maintaining blood sugar levels in diabetics. Because of the low glycemic index, the body will utilize carbohydrates for energy rather than storing them as fat, which in turn helps in weight loss.
  6. Helps strengthen and heal muscles: Although almond milk only has one gram of protein per serving, it is high in B vitamins, such as iron and riboflavin, which are essential for muscle growth and recovery.
  7. Helps maintain digestive health: Almond milk has nearly a gram of fiber per serving, which is beneficial for digestion.
  8. Easy to make and store: Almond milk can be made at home easily and does not need to be refrigerated, making it a great option to carry while traveling.

3 disadvantages of almond milk

Almond milk is healthy and does not have any negative side effects except in people who may have allergies. However, almond milk has some drawbacks that include:

  1. Low in calcium: Milk is a fantastic source of calcium for people of all ages because of its high calcium content. Almond milk provides only seven percent of your daily calcium needs per serving and is frequently fortified with the nutrient.
  2. Risk of vitamin D deficiency: Vitamin D is an important mineral for bone health, but almond milk is deficient in it. It's frequently introduced artificially throughout the manufacturing process. However, regular milk is still higher in vitamins.
  3. Avoided in case of nut allergies: People who have a history of nut allergies should avoid almond milk because it is derived from nuts.

It is important to keep these drawbacks in mind and ensure you supplement your diet with other rich sources of calcium and vitamin D. People allergic to nuts may try soy milk, oat milk, and rice milk, which are great lactose-free and plant-based milk (vegan).


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Medically Reviewed on 11/10/2021
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