11 Incredible Health Benefits of Almond Milk—Including How to Prepare It, as Recommended by Registered Dietitian Nutritionists

Almond milk has become a top choice among non-dairy milk alternatives, largely due to its numerous advantages. Its versatile, mild taste makes it an ideal replacement for cow’s milk in both savory dishes and desserts, solidifying its popularity among consumers.

When it comes to nutritional benefits, almond milk holds its own against cow’s milk in several aspects. Below, we explore the various health perks almond milk offers, along with creative ways to incorporate it into your daily diet.

Almond Milk Nutrition

As a popular plant-based milk substitute, almond milk is known for its lower calorie count compared to cow's milk and other dairy alternatives. It is produced by mixing almonds with water and filtering out the solid remnants.

With its subtle, nutty taste, almond milk is frequently enriched with essential nutrients like calcium and vitamin D, boosting its nutritional value to match that of cow's milk.

Below is a breakdown of the nutritional content found in an 8-ounce serving 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

Almond milk offers a wide range of health advantages, such as being naturally lactose-free, which makes it an excellent option for individuals with lactose intolerance or dairy allergies. Below are additional reasons to incorporate more almond milk into your diet.

1. Hydrates

Since almond milk is primarily composed of water, it serves as a hydrating beverage. Many almond milk brands consist mainly of water, and the inclusion of almonds adds electrolytes like magnesium, enhancing its hydrating properties.

Electrolytes play a crucial role in maintaining fluid balance within the body, ensuring proper absorption and retention of water, which is essential for hydration. While almond milk isn't a substitute for water, it can effectively supplement your daily fluid intake. (Research suggests that beverages rich in electrolytes may hydrate better than plain water.)

2. Enhances Skin

“Almond milk is rich in vitamin E, a potent antioxidant,” explains Bianca Tamburello, RDN. Vitamin E combats free radicals, harmful molecules that can lead to various health issues. Additionally, it supports skin health by shielding it from free radical damage, aiding in repair, and maintaining moisture.

In terms of vitamin E content, almond milk far surpasses cow’s milk. While cow’s milk naturally lacks significant vitamin E, almond milk can provide over 50% of your daily vitamin E requirements, depending on the brand and portion size.

3. Boosts Bone Health

Calcium is essential for maintaining strong bones, and vitamin D, commonly found in milk, enhances bone health by improving calcium absorption in the intestines. Most almond milk products are fortified with both calcium and vitamin D, making them a great choice for bone health.

This is excellent for individuals who avoid dairy due to intolerance or personal preference, as they can still enjoy the essential benefits of calcium typically found in cow’s milk and other dairy products.

Almond milk can serve as a valuable calcium source "when paired with other calcium-rich foods such as dairy, dark leafy greens, small fish with bones, legumes, nuts, and seeds,” notes dietitian Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT.

4. Supports Kidney Function

Although not all almond milk brands include vitamin D fortification, most do nowadays. You can verify this by examining the packaging and nutrition label. This addition is particularly beneficial since natural food sources of vitamin D are scarce.

For residents in northern regions, meeting daily vitamin D requirements through sunlight alone can be challenging. Vitamin D is vital for the absorption and regulation of calcium and phosphate, nutrients essential for kidney health.

Vitamin D helps maintain proper calcium and phosphate levels in the kidneys, ensuring balanced mineral levels and reducing the risk of kidney stones or other kidney-related issues.

5. Fights Disease

Since almond milk is derived from almonds—a nutrient-packed superfood—each serving provides beneficial plant compounds. Almonds are rich in antioxidants like quercetin and kaempferol, which combat inflammation and strengthen the immune system.

6. Supports Eye Health

Vitamin A is a crucial micronutrient that plays multiple vital roles in the body. Beyond its well-known benefits for eye health and vision, it also supports healthy skin, bones, and a robust immune system.

In terms of vision, vitamin A aids in the production of rhodopsin, a protein essential for seeing in dim light. It also maintains corneal health, preventing dryness and ensuring clearer vision.

Opting for almond milk fortified with vitamin A can help you meet your daily requirements. Always verify this by checking the ingredients list on the packaging.

7. Supports Healthy Growth and Development

Depending on the brand, almond milk may also be enriched with additional micronutrients like vitamin B12, iron, copper, phosphorus, and magnesium. These nutrients contribute to growth, blood cell production, energy metabolism, and maintaining fluid balance in the body.

For instance, vitamin B12 and iron aid in the production of healthy red blood cells and oxygen transport, while copper enhances iron absorption, and phosphorus contributes to cellular energy production. Iron and magnesium also support nerve health and muscle function.

8. Lowers Blood Sugar

For individuals monitoring carbohydrate intake, such as those managing diabetes or other health conditions, almond milk is an excellent alternative to dairy milk. A cup of unsweetened almond milk contains approximately 40 calories and 1 gram of carbs, compared to cow’s milk, which has 100 to 150 calories and nearly 13 grams of carbs.

While these differences may appear minor, they can be significant for those tracking specific nutrients, particularly carbohydrates. Almond milk avoids the blood sugar spikes associated with nonfat cow’s milk, especially when choosing low- or no-added-sugar varieties.

9. Lowers Risk of Heart Disease

The antioxidants present in almond milk can help lower inflammation and guard against heart disease. Specifically, vitamin E combats oxidative stress by neutralizing free radicals, reducing inflammation, and promoting healthy blood vessels—key factors in preventing chronic conditions like heart disease.

Moreover, the healthy fats in almond milk enhance cardiovascular health by improving cholesterol levels. They boost HDL ("good" cholesterol) and lower LDL ("bad" cholesterol), offering protection against heart disease.

10. Easy on the Stomach

Many people question whether almond milk is gentler on the stomach and digestion compared to dairy milk. While not everyone needs to switch, those with lactose intolerance or sensitivity will find almond milk a more stomach-friendly option.

"The suitability of almond milk over cow's milk for digestion depends on an individual's ability to produce lactase, the enzyme required to digest lactose in cow's milk," says Garcia-Benson.

"For individuals who lack lactase, almond milk can be a gentler option since it’s naturally lactose-free. Its lower protein levels and unique fat profile may also make it easier to digest for some."

11. Offers a Vegan Alternative

“Almond milk serves as a nutritious, dairy-free option that seamlessly integrates into various diets, including lactose-free, vegan, and plant-based lifestyles,” Tamburello explains. Whether you adhere to these diets or avoid animal products for other reasons, almond milk lets you enjoy staples like cereal, baked goods, and countless recipes that traditionally rely on animal-based milks.

Including Almond Milk in Your Daily Routine

Almond milk can effortlessly become part of your daily diet, thanks to its similarity in flavor to dairy. For savory dishes such as creamy sauces, pasta, or soups, opt for an unsweetened, unflavored version.

Recipe Ideas

For a morning coffee that goes beyond just caffeine, consider a mocha smoothie with almond milk. This blend combines robust cold brew with the natural sweetness of dates, bananas, and maple syrup, enhanced by almond butter and almond milk for added protein, nutty flavor, and creaminess.

Alternatively, whip up some PB&J overnight oats. Mix almond milk, yogurt, peanut butter, honey, vanilla, and rolled oats, then refrigerate overnight. In the morning, simply grab a jar of this convenient, ready-to-eat breakfast.

As a Sweetener

Tamburello notes, “It’s worth mentioning that both flavored and unflavored almond milks may contain added sugar.” Since added sugar can cause inflammation, if you enjoy vanilla almond milk in your latte, opt for an unsweetened version or one with minimal added sugar to keep your daily sugar intake in check.

How to Make Your Own Almond Milk

A great advantage of almond milk is that you can prepare it at home for much less than store-bought versions. This also allows you to avoid added sugars, flavorings, or preservatives you might want to avoid.

There are numerous methods to make almond milk at home, whether you use a specialized nut milk maker like Almond Cow or simply blend almonds and water in a blender, then strain it through cheesecloth using these steps.

1. Blend 1 part almonds with 4 parts cool water in a blender until smooth.
2. Strain the mixture through a nut milk bag or cheesecloth.
3. Save the leftover almond meal in the freezer to use in baked goods, oatmeal, or smoothies.

Preparing almond milk at home allows you to maximize the health benefits of almonds by using raw, unsalted almonds with their skins intact. However, a key drawback of homemade almond milk is the lack of fortification with vitamin D or calcium, so you’ll need to source these nutrients from other parts of your diet.

Frequently Asked Questions

• Is it good to drink almond milk every day?

  “Regular consumption of almond milk is generally safe and can fit into a balanced diet, particularly since it’s often enriched with calcium and other essential nutrients,” Garcia-Benson explains. If almond milk is your preferred choice, there’s no need to alter your habits.

• Is almond milk the healthiest milk?

  "The healthiest milk depends on individual needs and situations," Garcia-Benson states. "For example, cow's milk may be more beneficial for toddlers due to its high fat, protein, and micronutrient content. Conversely, almond milk isn’t suitable for those with tree nut allergies.

  Almond milk is an excellent dairy-free alternative with few drawbacks.” They also highlight that almond milk contains less protein than cow’s milk, so if you choose almond milk, ensure you’re obtaining protein from other sources.

• Is almond milk better for your stomach than cow milk?

  This depends on the individual. Those with lactose intolerance or dairy sensitivities will find almond milk gentler on their digestive system. “For individuals who lack lactase [the enzyme required to digest lactose in cow's milk], almond milk’s lactose-free nature makes it a more comfortable choice," Garcia-Benson notes.