Is almond milk good for you? Top 8 health benefits of almond milk explained

We take a look at some of the top almond milk benefits – from a healthy gut to glowing skin to find out how good almond milk is for you…

Derived from almonds, this delicious dairy-free milk alternative offers a range of advantages that make it a great choice for health-conscious individuals.

But with so many plant-based milks now available, it can be hard to know which one to choose when it comes to health benefits.

Let’s take a look at how almond milk is made, what it’s good for, the nutritional profile of almond milk and how it compares to other plant-based milks such as oat milk, soya milk and coconut milk.

Jump to section:

• Health benefits of almond milk
• Is there much protein in almond milk?
• Does almond milk have calcium?
• Is almond milk better for you than cow’s milk?
• Almond milk vs oat milk – which is better?
• Is almond milk bad for the environment?
• Is almond milk gluten-free?
• What are the calories in almond milk?
• Is almond milk good for weight loss?
• What’s the difference between sweetened and unsweetened almond milk?
• Which are the main almond milk brands?
• How to make almond milk
• Can you freeze almond milk?

Top 8 health benefits of almond milk

Almond milk is a plant-based milk alternative that is made by blending soaked almonds with water. It has a slightly nutty flavour and a watery consistency.

Many shop-bought brands of almond milk add emulsifiers for a creamier consistency, stabilisers for longer shelf life and natural flavourings. One of the benefits of buying shop-bought almond milk is that it is usually fortified with added vitamins, including calcium, vitamin D and vitamin B.

1. Heart health

Studies¹ show that almonds contain heart-healthy fats. Almond milk is also naturally cholesterol-free and low in saturated fat, making it a good choice for reducing the risk of heart disease.

Additionally, almond milk often boasts heart-healthy nutrients like potassium and magnesium, both essential for maintaining optimal blood pressure levels

2. Low in calories

When it comes to almond milk benefits, its low-calorie content is one of the reasons to choose this over dairy milk – and possibly even other plant-based milks.

A cup of unsweetened almond milk typically contains just 39 calories, making it an ideal option for those seeking to manage their weight.

For comparison, a cup of oat milk contains around 120-130 calories, 1 cup of soya milk contains around 80-100 and 1 cup of full fat dairy milk contains around 145 calories.

3. Good for the bones

Many shop-bought almond milks are fortified with calcium, which is important for bone health. In the UK, an adult’s recommended daily allowance for calcium is 700mg², and 1 cup of fortified almond milk contains around 450mg.

This is comparable to cow’s milk, but without the hormones and chemicals associated with dairy. Another almond milk benefit is that it is fortified with vitamin D, which helps the body to absorb calcium.

4. Gentle on the digestive system

Almond milk contains dietary fibre, though in smaller quantities compared to whole almonds. Fibre is important for the health of your digestive system, supporting regular bowel movements and preventing constipation.

Additionally, almond milk’s gentle nature makes it an excellent option for those of us with sensitive stomachs.

5. Nourishes your skin

The presence of vitamin E in almond milk not only supports good overall health but also benefits the skin. Vitamin E’s antioxidative powers combat free radicals, helping prevent premature aging and safeguarding the skin from damage.

Regular consumption of almond milk can contribute to maintaining radiant and healthy skin.

6. Diabetic-friendly milk

Individuals managing diabetes can safely incorporate almond milk into their diets. Unsweetened almond milk boasts a low glycemic index, making it a good option for maintaining stable blood sugar levels.

However, it’s essential to choose unsweetened varieties to avoid added sugars that can adversely impact blood glucose.

7. Supports a strong immune system 

Because almond milk is fortified with vitamins A, D and E, consuming it regularly can be a good way to support your immune system. A healthy immune system is essential for fighting off viruses and infection and keeping your cells healthy.

8.  Almond milk is lactose-free

Around 1 in 10 older children and adults in the UK are lactose intolerant and around 2 in 3 people worldwide. Lactose intolerance can cause a range of symptoms including bloating, diarrhoea, stomach pains and feeling sick³.

Opting for a lactose-free drink such as almond milk is a good way to prevent symptoms and ensure you have a healthy, happy gut.

TIs there much protein in almond milk?

Almond milk is fairly low in protein with 0.4-1 grams per 100 millilitres. Other plant milks, except for soya milk also have a low protein content. Cow’s and soya milk contain just over three grams per 100 millilitres.

However, even those are low amounts – other foods are much richer sources of vegan protein (beans, lentils, chickpeas, tofu, nuts, wholegrains) and milk of any kind is not intended to be a major source.

Does almond milk have calcium?

All fortified almond milks have calcium, 120 milligrams per 100 millilitres. This is a standard amount added to mirror the calcium content of cow’s milk.

Non-fortified (mostly organic) varieties contain only tiny amounts. Almonds as such are an excellent source of vegan calcium – one of the richest among plant foods – but since most commercial almond milks contain only 2-3 per cent almonds, the amount of calcium in the final product is low.

If you want to increase your calcium intake, choose fortified almond milk or snack on a handful of almonds.

Is almond milk better for you than cow’s milk?

Compared with semi-skimmed cow’s milk, it has less fat and almost no saturated fat, while most of cow’s milk fat is saturated – the kind that increases your cholesterol levels and heart disease risk.

Almond milk has less protein than cow’s milk but because all milks contain low amounts of protein, it’s not a nutritional minus. 

While cow’s milk contains lactose, a simple sugar that’s absorbed very fast in your body, unsweetened almond milk contains no sugar at all, making it a healthier choice. But most importantly, lactose causes digestive issues to many people who are lactose-intolerant. There’s no such problem with almond milk.

Cow’s milk offers no fibre whatsoever but almond milk always has some. Fibre is important for a healthy digestive system which, in turn, helps our immune system.

And, as if all the above wasn’t enough, almond milk has no hormones whatsoever while cow’s milk naturally contains hormones that may be linked to an increased risk of breast cancer⁴.

Fortified almond milk contains the same amount of calcium as cow’s milk – 120 milligrams per 100 millilitres – and it also offers vitamins B2, B12 and D, some brands add vitamin E.

Almond milk vs oat milk – which is better?  

Both of these milks are a healthy choice, with small amounts of healthy fats, protein and fibre. Unsweetened almond milk has less sugar than oat milk, so is better in that aspect.

However, looking at the environmental impacts, almond milk requires more water than oat milk, so from that point of view, oat milk is better.

Is almond milk bad for the environment?

It’s fair to say that almond milk has gained a bad rep when it comes to its impact on the planet. So is almond milk bad for the environment or has it been unfairly labelled to have a negative impact on climate change by anti-vegan press?

When it comes to environmental impact of almond milk, here’s a comparison table⁵ 

In terms of water usage, almond milk does have a large carbon footprint. Almonds require a lot of water to grow, and considering that 80% of the world’s almonds are grown in California – an area prone to drought – this is bad news for the land.

But, although almond milk uses far more water than other plant-based milks such as soya, oat and rice, it still uses significantly less water than cow’s milk. 1 litre of cow’s milk requires 628 litres of water to make, whilst almond milk requires 371 litres to produce.

Cow’s milk also uses a vast amount more land than any plant-based milks and creates the most emissions out of all milk types.

The other consideration when it comes to almond milk production is the use of pesticides, which harms local wildlife and the all-important population of bees.

Is almond milk gluten-free?

Yes, almond milk is gluten-free, so the only people who should be careful with it are nut allergy sufferers. The brand Rude Health sell Barista Almond milk that contains oats but even that is gluten-free.

All gluten-intolerant or gluten-sensitive people can safely consume all almond milks currently on the market.

What are the calories in almond milk? 

In commercially available brands, 100 millilitres of almond milk contain between 14 and 28 calories, which is 59-118 kilojoules.

If you make your own almond milk at home, you’ll probably use more almonds so it will be richer in calories but still a very healthy drink.

Is almond milk good for weight loss?

Almond can help support health weight loss thanks to its low calorie content and absence of sugar (if using the unsweetened variety).

Even if you drank the whole carton of unsweetened almond milk, it would be only 140-250 calories (590-1050 kilojoules).

What’s the difference between sweetened and unsweetened almond milk? 

The only difference is added sugar. Sweetened almond milks have between 2.4 and 3.2 grams of sugar per 100 millilitres, which is a relatively low amount.

It’s certainly less than cow’s milk, which naturally contains around five grams of sugar in each 100 millilitres.

Which are the main almond milk brands? 

Popular brands of almond milk sold in the UK include Alpro, Almond Breeze, Rude Health, Plenish and Califia Farms. Many supermarkets now offer own-brand almond milk too, including Waitrose, Asda, Tesco and Aldi.

In the US, Silk, Almond Breeze, Califia Farms and So Delicious are popular almond milk brands.

How to make almond milk  

It’s easy to make your own almond milk but you have to have a good blender and a nut milk bag or a cheesecloth. Other than that, you only need almonds and water. It’s best to let almonds soak in water overnight or for a few hours before blending – as they absorb water, they become softer and easier to blend.

The ratio of almonds to water for making any volume of almond milk is 1:4 – so for example, one cup of almonds and four cups of water, or half a cup of almonds and two cups of water.

Put your almonds and water in a blender and blend until you achieve a smooth and creamy consistency. At this stage, you can also add any extra ingredients if you fancy – a small pinch of salt, some sweetener, vanilla extract, etc. 

Next, pour the mixture into a nut milk bag over a bowl (or a pitcher) and strain until all you have left in the cloth is almond pulp. Make sure to squeeze out every last drop of liquid.

Transfer your almond milk into a bottle or another container that can be closed with an airtight lid and store in the fridge. Home-made almond milk keeps for about five days if stored properly.

Of course, you can make your almond milk thinner or thicker by modifying the amount of water used.

Can you freeze almond milk?  

You can freeze almond milk but it won’t be the same again once it’s thawed. Freezing causes separation in the milk and even if you blend it after thawing, the taste and texture will be a little different.

That’s why it’s recommended to only use it as an ingredient in recipes or for making smoothies or shakes – that way you won’t be able to tell the difference. However, if you wanted to drink it straight from a glass or use in tea or coffee, you might be slightly disappointed. 

Top tip: Freeze your almond milk in ice cube trays, that way it’ll be super easy to use later and it’ll thaw faster.

It’s delicious, sustainable and ethical, but is oat milk good for you? Find out here…

Featured photo © Stephanie Frey via Getty Images

References

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2. BDA (n.d.) ‘Calcium: Food Fact Sheet’ [online] in bda.uk.com. Available at: https://www.bda.uk.com/resource/calcium.html
3. University of Bristol (2022) ‘Famine and disease drove the evolution of lactose tolerance in Europe’ [online] in bristol.ac.uk. Available at: https://www.bristol.ac.uk/chemistry/news/2022/genetic-dairy-study.html
4. Fraser GE, Jaceldo-Siegl K, Orlich M, Mashchak A, Sirirat R, Knutsen S. Dairy, soy, and risk of breast cancer: those confounded milks. Int J Epidemiol. 2020 Oct 1;49(5):1526-1537. Available at: https://pubmed.ncbi.nlm.nih.gov/32095830/ [accessed 31 October 2022]
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