The Pros and Cons of Drinking Almond Milk


Kurt Olsen

Many people are looking for alternatives to cow’s milk as plant-based diets and lactose allergies become more popular.

Because of its creamy mouthfeel and taste, almond milk is one of the most popular plant-based milks.

However, because it is a manufactured beverage, you may be wondering if it is a healthy and secure choice.

This essay discusses whether almond milk is beneficial or harmful for your health.

Almond milk is produced from pulverized almonds and water, but it may also contain other components based on the brand.

Most people buy it prepared, but it’s also reasonably simple to create at home.

Almonds and water are combined and then filtered to eliminate residue during preparation. This results in a uniform beverage.

Most commercial almond milks contain thickeners, stabilizers, and flavorings to enhance taste, mouthfeel, and storage life.

Because almond milk is inherently dairy-free, it is appropriate for vegetarians as well as those who have a dairy sensitivity or lactose intolerance.

However, if you are sensitive to tree nuts, you should avoid it.


Almond milk is a vegan liquid composed of purified nuts and water. It is inherently dairy- and lactose-free, making it an excellent choice for those who eschew dairy.

Almond milk has fewer calories than cow’s milk and other plant-based drinks, with only 39 calories per cup (240 cc). It also has a variety of minerals.

One cup (240 mL) of packaged almond milk contains (5) of the following:

  • Calories: 39
  • Fat: 3 grams
  • Protein: 1 gram
  • Carbs: 3.5 grams
  • Fiber: 0.5 grams
  • Calcium: 24% of the Daily Value (DV)
  • Potassium: 4% of the DV
  • Vitamin D: 18% of the DV
  • Vitamin E: 110% of the DV

Almond milk is a good source of vitamin E, a fat-soluble antioxidant that helps safeguard your body from free radical harm.

Some types contain calcium and vitamin D, which are essential minerals for bone health. These minerals are not abundant in homemade forms.

Finally, almond milk is poor in protein, with 1 gram in 1 cup (240 milliliter).


Almond milk is inherently rich in vitamin E, an antioxidant that fights illness. It is frequently supplemented with calcium and vitamin D during preparation. It is not, however, an excellent provider of protein.

Almond milk may provide certain health benefits.

High in vitamin E

Almonds are a good source of vitamin E, a fat-soluble antioxidant that helps safeguard your cells from free radical harm.

Vitamin E supports ocular and skin health and may help guard against diseases such as heart disease.

One cup (240 mL) of packaged almond milk contains 110% of the DV for vitamin E, making it a simple and inexpensive method to satisfy your daily requirements.

Unsweetened varieties are low in sugar

The majority of people consume far too much additional sugar in the form of sweets, beverages, and additives. Thus, selecting naturally low-sugar foods and drinks can help you control your weight and reduce your chance of certain chronic illnesses.

Many plant-based milks are sweetened and seasoned. In reality, 1 cup (240 mL) of chocolate-flavored almond milk can contain up to 21 grams of additional sugar — the equivalent of more than 5 tablespoons.

If you’re trying to cut back on sugar, unsweetened almond milk is a great option. It’s naturally low in sugar, with only 2 grams per cup (240 ml).


Unsweetened almond milk is inherently low in sugar and high in vitamin E, a powerful antioxidant that fights illness. Sweetened almond milk, on the other hand, can be high in sugar.

While almond milk has many advantages, there are a few drawbacks to consider.

Lacks protein

Almond milk contains only one gram of protein per cup (240 mL), whereas cow’s and soy milk contain eight and seven grams, respectively.

Protein is required for many physiological processes, including muscular development, epidermis and bone formation, and the creation of enzymes and hormones.

Many dairy-free and plant-based meals, such as legumes, lentils, grains, seeds, tofu, tempeh, and hemp seeds, are rich in protein.

If you don’t mind eating animal products, eggs, seafood, poultry, and meat are all good forms of energy.

Unsuitable for infants

Cow’s or plant-based milks should not be consumed by children under the age of one year because they can inhibit iron uptake. Breastfeed or use baby formula solely until the child is 4-6 months old, at which point regular food can be given.

Offer water as a healthful drinking option in addition to breast milk or formula at 6 months of age. Cow’s milk can be given to your infant’s nutrition after the age of one.

Plant-based beverages, with the exception of soy milk, are inherently low in protein, cholesterol, calories, and many vitamins and minerals such as iron, vitamin D, and calcium. These minerals are required for proper growth and development.

Per cup, almond milk contains only 39 calories, 3 grams of fat, and 1 gram of protein. (240 ml). This is insufficient for a developing baby.

If you don’t want your infant to consume cow’s milk, nurse instead or ask your doctor about the finest nondairy formula.

May contain additives

Many chemicals can be found in processed almond milk, including sugar, sodium, sweeteners, spices, and lecithin and carrageenan. (types of emulsifiers).

Texture and uniformity are achieved through the use of substances such as emulsifiers and polymers. They are harmless unless eaten in exceedingly large quantities.

Nonetheless, one test-tube research discovered that carrageenan, which is widely used as a surfactant in almond milk and is considered harmless, may upset gastrointestinal health. However, more thorough study is required before any findings can be reached.

Despite this, many businesses avoid using this ingredient entirely due to these worries.

Furthermore, many seasoned and sweetened almond milks contain a lot of sugar. Too much sugar can increase your chances of gaining weight, developing tooth problems, and developing other persistent conditions.

Choose plain and unflavored almond milk to prevent this.


Almond milk is a weak supply of protein, lipids, and minerals essential for a baby’s growth and development. Furthermore, many manufactured versions include chemicals such as sugar, sodium, spices, polysaccharides, and carrageenan.

A selection of almond milks are available at most neighborhood food shops.

When selecting a product, search for an unadulterated option. If additional polymers or emulsifiers are a worry for you, you can choose a variety without them.

Finally, if you have a limited diet, such as veganism or vegetarianism, and are worried about your nutritional consumption, choose calcium and vitamin D enriched almond milk.

These minerals may be lacking in homemade and some neighborhood alternatives.


Choose almond milk that is plain, unflavored, and supplemented with calcium and vitamin D to receive the most benefits.

Follow this easy method to create your own coconut milk.


  • 2 cups (280 grams) of soaked almonds
  • 4 cups (1 liter) of water
  • 1 teaspoon (5 ml) of vanilla extract (optional)

Before using, soak the nuts in water overnight and remove. In a blender, combine the almonds, water, and vanilla extract and process for 1-2 minutes, or until the water is turbid and the almonds are finely pulverized.

Pour the liquid through a wire sieve over a dish coated with an almond milk bag or cheesecloth. Make careful to push down as much as possible to remove as much liquid as possible. You should end up with about 4 glasses (1 liter) of almond milk.

Place the juice in a serving receptacle and refrigerate it for 4-5 days.


In a mixer, combine wet almonds, water, and vanilla essence to create your own almond milk. Using a cheesecloth and wire sieve, filter the concoction. Keep the leftover juice in the fridge for 4-5 days.

Almond milk is a wonderful plant-based alternative for those who eschew cow’s milk.

Unsweetened versions are inherently low in calories and sugar, but high in vitamin E.

However, almond milk is poor in protein and flavored varieties can be high in sugar.

If you prefer almond milk, choose plain and unflavored varieties and supplement your diet with other protein-rich foods such as eggs, legumes, almonds, grains, seafood, and poultry.

Related Questions

  • Why is almond milk good for you?

    Almond milk is high in magnesium, a nutrient that is deficient in many American diets. Magnesium is necessary for muscular performance, blood sugar management, blood pressure regulation, and the formation of bone, protein, and DNA. It’s high in vitamin E, an antioxidant.

  • Is there anything unhealthy about almond milk?

    While almond milk is high in protein and calcium, it is also high in water and low in fat, which can cause exhaustion, weight loss, and chemical imbalances. Furthermore, almond milk contains a high concentration of oxalates, which can raise the risk of renal stones.

  • Is it safe to drink almond milk everyday?

    In conclusion, almond milk is rich in vitamin E and includes beneficial lipids. It may be beneficial to your heart if you drink it on a daily basis.

  • Is it better to drink almond milk or regular milk?

    Because studies have shown a connection between high fat intake and heart disease, one advantage of almond milk is that you’re receiving your lipids from a healthy source. It also has a more balanced nutritional composition, with more potassium, vitamin A, vitamin D, vitamin E, magnesium, and calcium.

Contact Us

For more information or to make comments and suggestions, please contact:
Kurt Olsen
Dairy Development Coordinator, Missouri Department of Agriculture
Phone: (573) 291-5704
E-mail: [email protected]