:max_bytes(150000):strip_icc()/health-benefits-of-almond-milk-GettyImages-1457161817-992fe35fde374412a9a103d28616d944.jpg?w=1024&resize=1024,0&ssl=1 "11 Health Benefits of Almond Milk, According to RDNs")
Almond milk has steadily grown as one of the most reached-for non-dairy milk substitutes on the shelf—and that’s thanks to the endless almond milk benefits. The neutral flavor of almond milk has made it the perfect substitute for cow’s milk in both savory and sweet applications, keeping it a long-time consumer favorite.
In terms of health benefits and nutritional value, almond milk measures up to cow milk in many ways. Here, we break down all the health benefits you can count on almond milk for, as well as some delicious ways to integrate it into your everyday routine.
- Bianca Tamburello, RDN, a registered dietitian at Fresh Communications
- Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, registered dietitian with Top Nutrition Coaching, specializing in PCOS/women’s health, sports nutrition, and digestive health
Almond Milk Nutrition
Almond milk is a plant-based milk alternative that is lower in calories than cow’s milk and many other milk options, which is why it is so common. It’s made by blending almonds with water and then straining out the solids from the mixture.
Overall, almond milk has a mild, nutty flavor and is often fortified with vitamins and minerals, such as calcium and vitamin D, which help to enhance its nutritional profile to be on par with cow’s milk.
Here’s a look at what’s inside 8 ounces of almond milk.
- Calories – 28.8 kcal
- Protein – 1.01 grams (2.02% of the recommended daily value or DV)
- Fat – 2.5 grams
- Carbohydrates – 1.01 grams
- Calcium – 451 milligrams (34.69% DV)
- Iron – 0.504 milligrams (2.8% DV)
- Potassium – 161 milligrams (3.43% DV)
- Sodium – 130 milligrams (5.65% DV)
- Vitamins A, D, and E
Health Benefits of Almond Milk
The health benefits of almond milk are multifold, like the fact that it is naturally lactose-free, making it a popular choice for those with lactose intolerance or dairy allergies. Here are some of the other reasons to drink more of it.
Hydrates
Almond milk is made up largely of water. In fact, most almond milk brands are made up mostly of water. Plus, almonds contain electrolytes, including magnesium, which helps make almond milk even more hydrating.
Electrolytes help regulate fluid balance in the body, ensuring that water is properly absorbed and retained, which is key for staying hydrated. While drinking almond milk won’t replace water, it can certainly help contribute to your fluid intake. (Some studies even say that electrolyte-rich drinks are more hydrating than water.)
Enhances Skin
“Almond milk offers up vitamin E, which has powerful antioxidant effects,” says Bianca Tamburello, RDN. As an antioxidant, vitamin E helps the body fight off free radicals or harmful molecules that can spark illness throughout the body. It can also help enhance your skin, protecting it from damage caused by free radicals and promoting healing and moisture retention.
In fact, when it comes to vitamin E content, almond milk really blows cow’s milk out of the water. While cow’s milk contains little to no vitamin E in its natural form, almond milk can offer 50% or more of your daily vitamin E needs, depending on the brand and serving size.
Boosts Bone Health
Calcium is critical for building strong, healthy bones, and vitamin D in most milk helps boost bone health by promoting the absorption of calcium in the intestines. Fortunately, most almond milk varieties are typically fortified with calcium and vitamin D.
This is great news for those who don’t tolerate dairy or choose not to consume it, as they won’t miss out on the important benefits of calcium naturally found in cow’s milk (and other dairy foods).
Almond milk could be a great source of calcium “alongside other calcium-rich foods like dairy products, dark leafy greens, small fish with bones, beans, nuts, and seeds,” says dietitian Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT.
When purchasing almond milk at the store, peruse the packaging, ingredients label, and nutrition facts panel to make sure the brand you’re after is fortified with calcium and vitamin D. Another tip from Garcia-Benson: “Be sure it’s properly shaken to distribute its contents!”
Supports Kidney Function
While not every brand of almond milk will be fortified with vitamin D, most are these days, and you can ensure your almond milk is by looking at the packaging and nutrition label. This fortification is welcome as there are very few natural food sources of vitamin D.
For those of us living in the northern part of the country, it can be nearly impossible to meet our daily needs through sun exposure. Vitamin D plays a critical role in the absorption and regulation of calcium and phosphate, which are important for the kidneys.
By helping to regulate calcium and phosphate levels in the kidneys, vitamin D ensures proper mineral balance and prevents the buildup of these minerals—which can lead to kidney stones or other kidney complications.
Fights Disease
Because almond milk is made from almonds (a superfood in their own right), every glass will give you a healthy dose of plant compounds. Almonds are full of antioxidant-rich plant compounds, including quercetin and kaempferol, which help to boost our immune systems by squashing inflammation throughout the body.
Supports Eye Health
Vitamin A is an important micronutrient involved in several key functions throughout the body. You may be familiar with its role in supporting healthy eyes and vision, and it’s also crucial for healthy skin and bones, as well as a strong and functional immune system.
When it comes to vision, vitamin A helps form rhodopsin, a protein in the eyes that allows you to see in low light. It also supports the health of the cornea, preventing dryness so you can see clearer.
If you’re choosing almond milk that’s been fortified with vitamin A, you’re already on your way to hitting your daily needs. Check the ingredients list on the carton to make sure.
Supports Healthy Growth and Development
Again, depending on the brand, almond milk may also be fortified to provide lots of other healthy micronutrients, including vitamin B12, iron, copper, phosphorus, and magnesium. These vitamins and minerals will help your body with healthy growth and development, blood cell formation, energy metabolism, and fluid balance.
For example, while vitamin B12 and iron help your body produce healthy red blood cells and carry oxygen around, copper helps your body absorb that iron, and phosphorus plays a role in energy production within the cells. Iron and magnesium also help maintain healthy nerves and muscle functioning.
Lowers Blood Sugar
If you need to watch your carbohydrates for any reason, whether it be for managing diabetes or another health condition, almond milk can be a great choice over dairy milk. One cup of unsweetened almond milk has around 40 calories and 1 gram of carbohydrates compared to the 100 to 150 calories and nearly 13 grams of carbohydrate of cow’s milk.
Though these differences may seem small, to those keeping an eye on these specific nutrients for their health, especially carbohydrates, it can make a difference, namely because almond milk won’t spike blood sugars in the same way nonfat cow’s milk can (as long as you opt for low- or no-added-sugar almond milk options).
Lowers Risk of Heart Disease
The antioxidants in almond milk can help reduce inflammation and protect against heart disease. Vitamin E, in particular, can help combat oxidative stress by neutralizing free radicals in the body. In other words, it helps to reduce inflammation and maintain healthy blood vessels, which is a key factor in the development of chronic diseases, such as heart disease.
Additionally, the healthy fats in almond milk further support cardiovascular health by improving cholesterol levels. They do this by increasing HDL (“good” cholesterol) and reducing LDL (“bad” cholesterol), which helps protect against heart disease.
Easy on the Stomach
People often wonder if almond milk is generally better than dairy milk for their stomach and digestion. Not everyone needs to switch to a non-dairy alternative—but if you’re lactose-intolerant or lactose-sensitive, yes, almond milk will be the friendlier choice for your stomach.
“Whether almond milk is better for the stomach than cow’s milk depends on the individual’s ability to produce lactase, the enzyme needed to break down the lactose found in cow’s milk,” explains Garcia-Benson.
“For those lacking lactase, almond milk might be a more comfortable option due to its lactose-free nature. Almond milk’s lower protein content and different fat composition can also make it more digestible for some people.”
Offers a Vegan Alternative
“Almond milk is a nutritious dairy alternative that can easily fit into most diets, including lactose- and dairy-free, vegan, and plant-based [diets],” Tamburello says. Whether you follow one of these diets or avoid animal products for any other reason, almond milk allows you to still enjoy favorites you love: a bowl of cereal, baked goods, and tons more culinary ventures in the kitchen that would normally require animal-based milks.
Including Almond Milk in Your Daily Routine
Almond milk can easily fit into your daily routine as it’s such a comparable flavor replacement for dairy. If you plan to use almond milk in savory dishes like creamy sauces, pasta dishes, or soups, make sure to buy an unsweetened, unflavored variety.
Recipe Ideas
If you need your morning coffee to do more than satisfy a caffeine need, a mocha smoothie with almond milk could be for you. Strong cold brew meets the gentle sweetness of dates, bananas, and maple syrup, combined with almond butter and almond milk for a dash of protein, nuttiness, and creaminess.
Or try some PB&J overnight oats. Whisk together almond milk, yogurt, peanut butter, honey, vanilla, and rolled oats and refrigerate it all overnight. All you need to do in the morning is wake up and grab a jar of this ready-to-go breakfast.
As a Sweetener
On the subject of sweetener, Tamburello adds, “it’s important to note that both flavored and unflavored almond milks can have added sugar.” Added sugar promotes inflammation in the body, so if you love vanilla almond milk in your morning latte, that’s totally fine, just try to find an unsweetened brand or one with as little added sugar as possible to moderate your daily sugar consumption.
Be extra careful not to serve almond milk or dishes made with almond milk to anyone with tree nut allergies. “The primary concerns with almond milk consumption would be for those with allergies to tree nuts and its inadequacy as an [exact] nutritional substitute for cow’s milk,” Garcia-Benson says.
Unless you’re allergic to almonds, almond milk is not harmful, but understanding that it does not provide a one-to-one replacement nutritionally to cow’s milk is important. For example, “it doesn’t provide the necessary nutrients for infants to drink on a consistent basis,” they explain.
How to Make Your Own Almond Milk
Another fun bonus of almond milk is that you can actually make it at home for a fraction of the price of store-bought almond milk. Doing so will also help you avoid any added sugars, flavorings, or other preservatives that you may be trying to steer clear of.
There are so many ways to make almond milk at home, whether you invest in a fancy nut milk maker, like Almond Cow, or simply whizz up some almonds and water in the blender and strain it through cheesecloth using the following steps.
- Blend 1 part almonds to 4 parts cool water in a blender until smooth.
- Strain through a nut milk bag or cheesecloth.
- Store the leftover almond meal in the freezer for the perfect addition to baked goods, oatmeal, and smoothies.
Making almond milk at home can also help you reap more health benefits from the almond itself by using raw, unsalted almonds with the skins on. However, one notable downside to making your own almond milk at home is that it won’t be fortified with vitamin D or calcium, so you’ll need to get those micronutrients elsewhere in your diet.
