Almond milk, a popular plant-based alternative to dairy milk, is a dairy-free option due to its nutritional profile, versatility, and suitability for individuals with dietary restrictions. Made by blending almonds with water and straining the mixture, almond milk has a naturally nutty flavour and creamy consistency. Almond milk is naturally lactose-free, cholesterol-free, and generally low in calories (around 40 calories per cup for unsweetened varieties) [3], making it an ideal choice for vegans, those with lactose intolerance, or individuals seeking heart-healthy alternatives to traditional milk. However, it is significantly lower in protein than cow’s milk, containing only about 1 gram per cup [3].
What is Almond Milk?
Almond milk is a plant-based beverage created by finely grinding and soaking almonds in water, then filtering the mixture to remove the solids [3]. It has a naturally nutty flavour and serves as a popular dairy-free alternative to traditional milk.
It is naturally lactose-free, cholesterol-free, and typically low in calories. Unsweetened versions are also available for individuals who prefer to limit their sugar intake.
Commercially available, fortified almond milk often provides essential nutrients such as added calcium and vitamin D, comparable to cow’s milk [3]. It also contains naturally occurring healthy fats and is an excellent source of vitamin E.
Almond Milk (Badam Milk) Health Considerations
Almond milk is a dairy-free beverage made from almonds and water. Unsweetened varieties are low in calories and lactose-free, and if fortified, can be rich in nutrients like calcium, vitamin D, and healthy fats. It is essential to note that almond milk is not a direct nutritional substitute for cow’s milk, particularly concerning protein [3].
1. Potential Role in Cardiovascular Health
As almond milk does not have cholesterol and is low in saturated fat, it is favoured for a heart-healthy diet. Incorporating almonds or almond products into the diet may help reduce the risk of heart disease. Potassium in almond milk acts as a vasodilator, which contributes to managing the strain and tension on the hart.
2. Blood Pressure Management Support
Almond milk is often fortified with vitamin D and minerals, such as phosphorus, which contribute to vascular health. The low saturated fat content makes it a suitable alternative for individuals advised to reduce animal fat intake to support healthy blood pressure levels.
3. Bone Health: Calcium and Vitamin D
Fortified badam milk is rich in calcium, which is essential for maintaining and forming bones. Calcium and vitamin D—often added to commercial almond milk—are crucial for bone mineralisation and density [3]. These nutrients help prevent osteoporosis, particularly in postmenopausal women and the elderly. Including fortified almond milk in the daily diet supports skeletal development in children and maintains bone strength in adults.
4. Promotion of Skin Health
Badam milk is rich in vitamins that promote skin health. Almond milk is a significant natural source of Vitamin E, providing up to 110% of the Daily Value in one cup of a commercial product. Vitamin E is a powerful antioxidant that plays a crucial role in repairing damaged skin and protecting skin cells from oxidative damage caused by free radicals.
5. Supports Vision
This milk is rich in minerals and vitamins, including Vitamin A (often added via fortification), which is essential for proper eye functioning. Vitamin A plays a crucial role in maintaining the integrity of the ocular surface and low-light vision.
How to Use Almond Milk
Almond milk is highly versatile:
- Drinks: Enjoy it plain, in smoothies, shakes, or coffee.
- Cereal & Porridge: A dairy-free option for breakfast bowls.
- Cooking & Baking: Suitable for use in soups, sauces, or baked goods.
- Teas & Lattes: Makes a creamy addition to teas or matcha.
Shake well before use and refrigerate after opening. Homemade almond milk should be consumed within 3–4 days.
Side Effects and Nutritional Deficiencies of Almond Milk
While almond milk is generally safe and well-tolerated, some people may experience adverse effects, and there are important nutritional considerations.
1. Low Protein Content (Crucial for Children)
Almond milk contains only about 1 gram of protein per cup, compared to approximately 8 grams in cow’s milk [3]. Due to this significant nutritional deficit, almond milk is generally not recommended as the primary milk source for children under two years of age, as it may hinder growth and development unless a paediatrician or dietitian advises specific protein supplementation [3].
2. High Added Sugar Content
Flavoured or sweetened almond milk often contains high amounts of added sugar, sometimes containing more added sugar than cow’s milk has naturally occurring sugar [3]. This may negate its health benefits by contributing to elevated blood glucose or increased caloric intake. Opt for unsweetened variants to avoid this nutritional pitfall.
3. Goitrogenic Potential and Thyroid Caution
Almonds contain naturally occurring substances called goitrogens. In very high quantities, goitrogens can potentially affect the assimilation of iodine and disrupt thyroid function [1]. This effect is more pronounced with raw almonds than with processed milk, but moderate consumption is advised for individuals with pre-existing hypothyroidism or iodine deficiency [1]. For most healthy individuals, moderate consumption is not a concern.
4. Nut Allergies
Almonds are tree nuts, and individuals allergic to nuts should avoid almond milk altogether. Symptoms of an allergic reaction may include:
- Facial swelling
- Hives or eczema
- Nausea or diarrhoea
- Anaphylaxis in severe cases
Summary
Almond milk, particularly the unsweetened and fortified variety, is a nutritious, low-calorie, and lactose-free alternative to traditional dairy for adults. It offers various health benefits, including heart protection and bone support, largely through its added calcium, vitamin D, and natural vitamin E content. However, individuals with tree nut allergies must avoid it, and those with thyroid conditions should consume it cautiously. It is vital to remember that almond milk is not a complete nutritional substitute for cow’s milk, specifically due to its low protein content, and is unsuitable as a primary drink for infants and toddlers [3].
Disclaimer: This information is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition, dietary changes, or before starting any new supplement or diet plan. Never disregard professional medical advice or delay in seeking it because of something you have read here. Nutritional needs vary, and what works for one person may not be suitable for another.
Frequently Asked Questions (FAQs)
Is it good to drink unsweetened almond milk every day?
Yes, daily consumption of unsweetened and fortified almond milk can be part of a balanced diet for most adults. It is low in calories and free of cholesterol.
Is almond milk really good for skin?
Yes, almond milk is good for your skin! The advantage of almond milk for skin comes from its high Vitamin E content, which is an antioxidant that helps protect your skin from oxidative damage caused by free radicals.
Is almond milk good for your stomach?
Almond milk is generally considered beneficial for the stomach as it is lactose-free, but it can cause digestive issues for some individuals. Symptoms like bloating, gas, or stomach discomfort can occur, especially if they have a sensitivity or allergy to almonds or to added thickeners found in commercial varieties.
Is there a downside to almond milk?
Almond milk is significantly low in protein compared to dairy milk and may contain added sugars or thickeners in commercial versions. It is also not suitable for those with nut allergies.
Who should drink almond milk?
Almond milk is ideal for vegans, lactose-intolerant individuals, and those seeking a heart-healthy, low-calorie, plant-based alternative to dairy. Adults and older children can drink it, but its low protein content must be supplemented from other dietary sources.
References
[1] ICICI Lombard. (n.d.). Side Effects of Almond Milk | Thyroid, Allergies & Digestion. Retrieved,from https://www.icicilombard.com/blogs/health-insurance/mb/almond-milk-side-effects-thyroid-allergies-digestion
[2] Collard, K. M., & McCormick, D. P. (2021). A nutritional comparison of cow’s milk and alternative milk products. Academic Pediatrics, 21(6), 1067–1069. https://doi.org/10.1016/j.acap.2020.12.007
[3] Singar, S., Kadyan, S., Patoine, C., Park, G., Arjmandi, B., & Nagpal, R. (2024). The Effects of Almond Consumption on Cardiovascular Health and Gut Microbiome: A Comprehensive Review. Nutrients, 16(12), 1964. https://doi.org/10.3390/nu16121964
[4] Foolad, N., Vaughn, A. R., Rybak, I., Burney, W. A., Chodur, G. M., Newman, J. W., Steinberg, F. M., & Sivamani, R. K. (2019). Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles. Phytotherapy Research, 33(12), 3212–3217. https://doi.org/10.1002/ptr.6495
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