Lower carb options, such as unsweetened almond milk, can make it easier to manage blood sugar levels. Vitamin E is a powerful antioxidant that may combat inflammation and stress in your body Antioxidants clean up excess molecules, called free radicals, that can cause damage to your cells.

These free radicals can contribute to stress, inflammation, and the development of disease Evidence suggests that the antioxidant and anti-inflammatory properties of vitamin E may also help decrease your cancer risk Vitamin E may also help protect against heart disease and cancer, and it may likewise benefit bone and eye health 13 , 14 , In one study, mice with poor ability to clear fat molecules in their blood took a vitamin E supplement for 8 weeks.

Vitamin D is an important nutrient for many aspects of health, including heart function, bone strength, and immune function Your body can produce vitamin D when your skin is exposed to sunlight. However, many people do not get enough vitamin D due to their skin color, lifestyle, long work hours, or simply living in an area where sunlight is limited.

In fact, vitamin D deficiency is the most common deficiency among adults in the United States Vitamin D deficiency is associated with an increased risk of cancer, heart disease, high blood pressure, osteoporosis, muscle weakness, fertility issues, autoimmune diseases, and infectious diseases 18 , 19, One study looked at the effect of vitamin D supplementation on bone mineral density BMD in postmenopausal women.

Some women took a vitamin D supplement of 1, IU per day for 1 year Results from the study noted an improvement in BMD among women with inadequate vitamin D blood levels compared with women who got enough vitamin D These results show us that maintaining adequate levels of vitamin D is important for your health.

However, consuming more than the body needs may not offer any additional benefits. Very few foods naturally contain vitamin D , though, so many commercial products — including almond milk — are fortified with it On average, 3. Not all varieties of almond milk will have vitamin D added, however, including almond milk made at home.

So, it may be worthwhile to seek other dietary sources of vitamin D if you are not getting enough vitamin D from sunlight. Because almond milk is most often used as a replacement for dairy milk, many manufacturers enrich it with calcium to ensure people are not missing out Calcium is an important mineral with many health benefits, especially for youth and older adults 24 , 25 , It plays a role in the growth and maintenance of strong bones and healthy blood pressure levels.

It may also help to reduce your risk of fractures and osteoporosis 24 , Research found that a group of women 65 and older with BMD experienced accelerated bone formation after consuming calcium- and vitamin D-fortified yogurt for 84 days compared with a group who ate non-fortified yogurt If you are making almond milk yourself at home, you may need to find other sources of calcium to supplement your diet, such as cheese, yogurt, fish, seeds, legumes, and leafy greens.

Almond milk is naturally lactose-free, making it a great alternative for people who may have lactose intolerance. Lactose intolerance is a condition in which people are unable to easily digest lactose, a sugar found in dairy milk.

This deficiency may be caused by genetics, aging, or certain medical conditions Intolerance can cause a variety of uncomfortable symptoms, including stomach pain, bloating , and gas 30 , Since so many people experience lactose intolerance, plant-based alternatives like almond milk that are naturally lactose-free allow folks to safely enjoy foods that would otherwise contain dairy.

Some people choose to avoid dairy milk for religious, health, environmental, or lifestyle reasons, such as veganism Between 0. Depending on the severity, an allergy can be life threatening You may need to check with a healthcare professional to find a specialized formula for babies with milk allergies.

People with chronic kidney disease CKD often avoid milk due to its high levels of phosphorus and potassium. Having too much phosphorus in the blood may increase your risk of heart disease, hyperparathyroidism , and bone disease.

Meanwhile, having too much potassium may increase the risk of irregular heart rhythm and heart attacks 39 , 40 , Dairy milk contains mg of phosphorus and mg of potassium per 3.

Almond milk might be a good dairy alternative for people with CKD. That hormone contributes to the breakdown of bone and increases heart disease risk In another study, blood samples were collected from , adults with CKD, heart failure, or diabetes.

If you have kidney disease, your individual requirements and limits may vary depending on your stage of disease and current blood levels of potassium and phosphorus Always speak to a healthcare professional before making any diet changes, since they may affect your health.

One study including 24, adults observed that regular dairy intake appeared to be associated with acne However, the link between dairy milk intake and acne is not well understood, and research is sometimes conflicting.

If you are concerned about acne, almond milk may offer a possible alternative that can help clear your skin. Vitamin E is a powerful antioxidant that may help to clear cell-damaging free radicals in the body, which may damage your skin Free radicals are unavoidable molecules that can result from normal processes in your body as well as your environment, such as cigarette smoke and air pollutants In a study, 36 females ages 35 years and over consumed a drink containing collagen and vitamins, including 2.

Results showed improvements in skin hydration, elasticity, and density compared with a group that did not consume the drink These results suggest that vitamin E may play a role in skin health. The primary macronutrient you're getting is healthful fat.

Here's your nutritional breakdown for grams less than half a cup of plain, unsweetened almond milk that you can buy off the shelf:. Take note: Almond milk nutrition can vary widely from product to product, depending on how many almonds a particular milk contains.

Different brands have different water-to-almond ratios. This can affect the beverage's health benefits—like the amounts of MUFAs and vitamin E. Almond milks can also be fortified. That's when nutrients like vitamins and minerals that aren't naturally found in the product are added to the product.

This can also change the nutritional content of almond milk. Some almond milk brands are fortified with calcium, which can bump up the mineral's daily value to meet or exceed the amount in cow's milk.

If they've been put into a product's formulation, vitamins D and B12 are other nutrients you may find in higher amounts in almond milk. In addition, some companies add protein to almond milk , primarily pea protein sourced from yellow split peas.

Whether these products still qualify as almond milk is up for debate. The main reason people choose plant milk is to avoid dairy , whether due to a dairy allergy, lactose intolerance , or a desire to eat a plant-based diet.

Dairy milks typically have higher levels of vitamin D and B12 than plant-based alternatives, even those fortified with these vitamins. Fortunately, you can get vitamin D and B12 from other sources if dairy is not in your diet. You'll find more calories and carbohydrates in dairy milk than in plant-based milks like almond milk.

Dairy milk also contains cholesterol, which is not present in plant-based varieties. The fats in almond milk and dairy milk are different too. Dairy milk contains mostly saturated fat, whereas almond milk has heart-healthy unsaturated fats. Almond milk has gained some criticism because almonds require relatively large amounts of water compared to plants for other non-dairy milks.

Still, it's less than what it takes for dairy products. Producing dairy milk takes the most water and requires nine times as much land.

From a sustainability perspective, almond milk is a better choice than dairy. Plus, dairy production contributes to greenhouse gas emissions, climate change, pollution, and antibiotic resistance. So now you may be wondering how almond milk stacks up against other non-dairy milks.

Here's what scientists have been able to figure out. Compared to other non-dairy milks, almond milk has the highest calcium levels. However, it still doesn't have as much calcium as cow's milk.

When it comes to sugar, almond beverages tend to have less than grain beverages, like rice and oats. They also have some of the highest amounts of vitamin B It may seem obvious, but almond milk poses the most significant risk to people with an almond allergy.

However, almond milk may contain less-than-desirable ingredients, even for people without a nut allergy. Nut allergies usually don't go away and can be severe and life-threatening.

If you have an almond allergy, avoid almond milk and consider another plant-based alternative, like oat or soy milk. Also, check the label. You may want to opt for a different brand if the facility that made the almond milk processes other nuts as well.

Several almond milks on the shelf are sweetened, especially flavored varieties like chocolate and vanilla. The amount of added sugar varies by brand. While some added sugar isn't necessarily a problem, too much can be.

On average, Americans get about twice as much sugar a day as recommended. Half of that added sugar comes from sugary drinks. Too much added sugar in your diet may increase your chances of developing the following diseases, in addition to cavities, inflammation, overeating, increased waist size, and skin aging and wrinkles:.

The American Heart Association recommends nine teaspoons 36 grams of added sugar a day for most men and six teaspoons 25 grams for most women and children over age 2. Simple, recognizable ingredients are one driver of "clean" almond milk products. You'll find them by looking at the list of ingredients on the label.

In some almond milk products, you may find these unwanted additives:. You can incorporate your almond milk of choice into nearly anything:.

You can identify the healthiest almond milks by taking a peek at their labels. Select unsweetened varieties which don't come with added sugar. You can always sweeten at home by adding honey —a natural sweetener with health benefits. Also, take a look at the list of ingredients.

Handpicked content: Your guide to fats. Meanwhile, the B vitamins and iron can reduce tiredness and fatigue. Almond milk contains low levels of phosphorus 24mg per cup and moderate amounts of potassium mg per cup , compared to soy and regular milk.

This may make almond milk a suitable alternative for people with chronic kidney disease, who are unable to clear these nutrients properly. For instance, just as some shop-bought varieties are fortified with varying different levels of vitamins and minerals; this also applies to sugar, especially in sweetened almond milk.

Some brands can contain more added sugar than others, which can potentially contribute to weight gain over time. According to the study, carrageenan, which is an emulsifier frequently added to almond milk to make it nice and creamy, can irritate the gut and potentially cause stomach upsets.

Further research is required to further evidence these findings. Despite almonds being naturally high in protein, a serving of almond milk contains hardly any protein — 1g compared with the 8g in dairy milk.

The reason? Finally, due to the fact certain almond drinks can be fortified with calcium oxalate, people who already have or are prone to developing kidney stones are advised not to drink almond milk.

Keen to see how this humble nut milk might benefit your skin? Shop our full range of plant-based milk to find an almond option that you can drink, cook with or apply directly to your skin. Thanks to being fortified with a whole range of vitamins and minerals, certain almond drinks can deliver a real health boost in so many different ways.

This ranges from increasing Vitamin B12, E and D intake, to help support our immune systems and reducing calories. Both have obvious benefits, with drinking it providing your entire body with a boost of nutrients, not just your skin.

BSc Hons in Cosmetic Science. Janine started her career as a Technical intern at Superdrug while studying for her Cosmetic Science degree at the London College of Fashion, assisting Product Technologists in their roles by progressing NPD from initial concept through to post-market launch analysis and complaints.

Her experience spanned all categories sold at Superdrug, including colour cosmetics, toiletries, accessories and electrical goods.

Afterwards she moved onto become the lead Regulatory specialist for cosmetics at Products. Shop now. Save article. All of these things are all perfectly do-able with almond milk, even applying it to your skin.

Is almond milk good for you? How to make your own almond milk Almond milk is readily available at most supermarkets, but what about if you want to make your own? DIY almond milk recipe Preparation: 10 minutes Total time: 10 minutes Serves: 10 half cups Difficulty: Easy Suitable for: Vegan, gluten and dairy free Can it be frozen?

For 1 month Use within: 4 to 5 days Equipment needed: Measuring scales, blender, wooden spoon, nut milk bag, thin tea towel, mixing bowl and a jar or bottle for storage.

Ingredients g raw almonds soaked overnight in cool water or 1 to 2 hours in very hot water ml filtered water less to thicken, more to thin 1 pinch sea salt 2 whole pitted dates optional or use another sweetener of choice, if you want sweetened almond milk 1tsp vanilla extract optional 10g cocoa powder optional — to create chocolate almond milk 60g berries optional — to create berry almond milk 5 Method Put the soaked almonds, water, salt and any additional add-ins optional into a high speed blender and blend until creamy and smooth.

Keep the blender running for at least 1 to 2 minutes so you get the most out of your almonds.

Pour the mixture into a mesh strainer that is placed over a bowl and lined with a nut milk bag or cheesecloth. Be sure to press down to extract as much liquid as possible. You should get approximately 4 cups 1 liter of almond milk.

To make your own almond milk, add soaked almonds, water, and vanilla extract to a blender. Pour the mixture through a cheesecloth and mesh strainer. Store the remaining liquid in your refrigerator for 4—5 days.

Unsweetened varieties are naturally low in calories and sugar while providing plenty of vitamin E. If you enjoy almond milk, be sure to select unsweetened and unflavored versions and add other protein-rich foods to your diet, such as eggs , beans, nuts, seeds, fish, and chicken.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Almond milk is one of the most popular plant-based milk alternatives in the United States.

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Nutrition Evidence Based What Is Almond Milk, and Is It Good or Bad for You? By Katey Davidson, MScFN, RD, CPT — Updated on June 25, What it is Nutrition Benefits Downsides Selection Recipe Bottom line Almond milk is made from processing almonds, water, and sometimes other additives.

Share on Pinterest. What is almond milk? Almond milk nutrition. Health benefits of almond milk. There is another school of thought that presents a different view of this situation.

Plus, you can always eat almonds for health benefits instead of investing in almond milk. So many questions come to mind, right? On the nutrition meter, almond milk looks something like this:. Seems perfect for those who are managing their weight and cholesterol levels.

Unsweetened almond milk is low in calories and carbohydrates, as compared to cow or buffalo milk. It does not cause a sudden rise in blood sugar levels and even patients who are dealing with diabetes can drink it without any problem.

People who are intolerant to lactose face major problems like bloating, stomach ache, constipations, gas, etc. For them, plant-based substitutes are more than welcome.

Lactose is not found in almond milk because it is a plant-based product. Also, it helps the body in fighting osteoporosis. Our body needs antioxidants not only to look beautiful but to boost our immunity.

Almond milk contains nutrients and antioxidants that are essential for reducing damage from free radicals and cell-regeneration. And for comparison's sake, we included what you get from drinking a cup of dairy milk, too. In the table above, both of the almond milks are fortified with nutrients.

Because of this, the calcium and vitamin D found in each serving are comparable to the quantities found in dairy milk. Almond milk made at home without fortification is unlikely to offer the same similar nutritional composition.

It is also important to highlight that while both sweetened almond milk and dairy milk contain sugar, the sugar found in dairy milk is naturally occurring. Sweetened almond milk contains added sugars.

Unsweetened almond milk is free from added sugars and only has naturally occurring sugar. Additionally, almond milk contains far less protein than dairy milk, and both the sweetened and unsweetened varieties contain comparable quantities.

Related: The 7 Healthiest Milks, According to a Dietitian. Including almond milk in an overall healthy and balanced diet certainly has its upsides.

Assuming you are opting for an unsweetened option of this popular plant-based drink, here are some benefits you may experience when sipping away. One unique nutritional feature of almond milk is that it is a source of vitamin E, a nutrient that has antioxidant properties, per the National Institutes of Health.

In fact, 1 cup of almond milk contains 8. In addition to its antioxidant benefits, vitamin E plays a role in immune function and metabolic processes and may help support cardiovascular health.

Unsweetened almond milk is relatively low in calories, with only around 37 calories per 1-cup serving. While many factors influence one's weight status, a calorie deficit has shown to be an important one for weight loss, per a review in Nutrition Reviews.

Leaning on unsweetened almond milk instead of a higher-calorie option may help people achieve their weight-management goals, in addition to other strategies, such as exercising, eating a balanced diet and prioritizing quality and ample sleep.

Almond milk is lactose-free, making it a simple solution for those who want to drink milk but don't want to experience bloating and gas after drinking it. As long as you choose fortified almond milk, this plant-based beverage can be an impressive source of many bone-health-supporting nutrients, including calcium and vitamin D.

Calcium is needed to support many functions in the body , such as preventing bone weakness. And vitamin D is critical to bone health as well since it helps with calcium absorption, per the NIH.

Since unsweetened almond milk contains a measly 1 gram of sugar, it can be a diabetes-friendly milk option that is unlikely to result in a blood sugar spike when it is enjoyed.

Almond milk is a source of vitamin A, an essential nutrient that supports your vision. Along with helping to keep your peepers seeing correctly, vitamin A has the added bonus of helping in the wound-healing process, per a article in Nutrition in Clinical Practice.

Related: Oat Milk vs. Almond Milk: Which Is Healthier? While enjoying almond milk may provide some pretty impressive outcomes, there may also be some potential downsides. If you opt for sweetened almond milk instead of unsweetened options, you may increase your intake of added sugars.

And "over time, including too many added sugars without brushing your teeth properly can increase the risk of developing cavities," says Jack Hirschfeld, D. Because of this, along with some other reasons, the USDA does not recognize almond milk as a nutritionally equivalent "milk" to dairy.

In fact, soy is the only plant-based milk that the USDA counts as a viable swap for cow's milk. Even though many almond milk options are available at the grocery store, some people like making homemade versions.

Polyphenols in almond skins after blanching modulate plasma biomarkers of oxidative stress in healthy humans. Antioxidants Basel. MedlinePlus, Definition of Health Terms : Minerals. Satokari R.

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Do aphrodisiacs work? In comparison, the same amount of dairy milk contains about 4. Keep in mind that sweetened commercial varieties of almond milk and other plant milk can be much higher in carbs because they may contain added sugars.

Added sugars can be easily absorbed and can cause a rapid increase in blood sugar levels 7. Some people with health conditions, such as those living with diabetes, may need to monitor the amount and quality of carbs in their diets.

One review of five studies evaluated the effects of sugar-sweetened beverages SSBs on type 2 diabetes risk. According to the review, drinking a lot of SSBs is associated with a higher risk of type 2 diabetes 8. Lower carb options, such as unsweetened almond milk, can make it easier to manage blood sugar levels.

Vitamin E is a powerful antioxidant that may combat inflammation and stress in your body Antioxidants clean up excess molecules, called free radicals, that can cause damage to your cells.

These free radicals can contribute to stress, inflammation, and the development of disease Evidence suggests that the antioxidant and anti-inflammatory properties of vitamin E may also help decrease your cancer risk Vitamin E may also help protect against heart disease and cancer, and it may likewise benefit bone and eye health 13 , 14 , In one study, mice with poor ability to clear fat molecules in their blood took a vitamin E supplement for 8 weeks.

Vitamin D is an important nutrient for many aspects of health, including heart function, bone strength, and immune function Your body can produce vitamin D when your skin is exposed to sunlight. However, many people do not get enough vitamin D due to their skin color, lifestyle, long work hours, or simply living in an area where sunlight is limited.

In fact, vitamin D deficiency is the most common deficiency among adults in the United States Vitamin D deficiency is associated with an increased risk of cancer, heart disease, high blood pressure, osteoporosis, muscle weakness, fertility issues, autoimmune diseases, and infectious diseases 18 , 19, One study looked at the effect of vitamin D supplementation on bone mineral density BMD in postmenopausal women.

Some women took a vitamin D supplement of 1, IU per day for 1 year Results from the study noted an improvement in BMD among women with inadequate vitamin D blood levels compared with women who got enough vitamin D These results show us that maintaining adequate levels of vitamin D is important for your health.

However, consuming more than the body needs may not offer any additional benefits. Very few foods naturally contain vitamin D , though, so many commercial products — including almond milk — are fortified with it On average, 3.

Not all varieties of almond milk will have vitamin D added, however, including almond milk made at home. So, it may be worthwhile to seek other dietary sources of vitamin D if you are not getting enough vitamin D from sunlight.

Because almond milk is most often used as a replacement for dairy milk, many manufacturers enrich it with calcium to ensure people are not missing out Calcium is an important mineral with many health benefits, especially for youth and older adults 24 , 25 , It plays a role in the growth and maintenance of strong bones and healthy blood pressure levels.

It may also help to reduce your risk of fractures and osteoporosis 24 , Research found that a group of women 65 and older with BMD experienced accelerated bone formation after consuming calcium- and vitamin D-fortified yogurt for 84 days compared with a group who ate non-fortified yogurt If you are making almond milk yourself at home, you may need to find other sources of calcium to supplement your diet, such as cheese, yogurt, fish, seeds, legumes, and leafy greens.

Almond milk is naturally lactose-free, making it a great alternative for people who may have lactose intolerance. Lactose intolerance is a condition in which people are unable to easily digest lactose, a sugar found in dairy milk.

This deficiency may be caused by genetics, aging, or certain medical conditions Intolerance can cause a variety of uncomfortable symptoms, including stomach pain, bloating , and gas 30 , Since so many people experience lactose intolerance, plant-based alternatives like almond milk that are naturally lactose-free allow folks to safely enjoy foods that would otherwise contain dairy.

Some people choose to avoid dairy milk for religious, health, environmental, or lifestyle reasons, such as veganism Between 0. Depending on the severity, an allergy can be life threatening You may need to check with a healthcare professional to find a specialized formula for babies with milk allergies.

People with chronic kidney disease CKD often avoid milk due to its high levels of phosphorus and potassium. Having too much phosphorus in the blood may increase your risk of heart disease, hyperparathyroidism , and bone disease.

Meanwhile, having too much potassium may increase the risk of irregular heart rhythm and heart attacks 39 , 40 , Dairy milk contains mg of phosphorus and mg of potassium per 3.

Almond milk might be a good dairy alternative for people with CKD. That hormone contributes to the breakdown of bone and increases heart disease risk In another study, blood samples were collected from , adults with CKD, heart failure, or diabetes.

If you have kidney disease, your individual requirements and limits may vary depending on your stage of disease and current blood levels of potassium and phosphorus Always speak to a healthcare professional before making any diet changes, since they may affect your health.

One study including 24, adults observed that regular dairy intake appeared to be associated with acne However, the link between dairy milk intake and acne is not well understood, and research is sometimes conflicting.