Is Almond Milk a Healthy Alternative to Dairy?

Looking for a dairy alternative but not sure if almond milk ticks all the right boxes for you?

Plant-based milks have become really popular and are a useful alternative if you cannot tolerate dairy or want to reduce your animal food intake. But are they healthier than cow's milk or other dairy milk varieties on the market?

The short answer is no - almond milk is not healthier than other types of milk, but it does have some definite pros as part of a balanced diet.

Let's take a look in more detail and see if almond milk is a healthy alternative to dairy.

What is Almond Milk?

Almond milk is a safe and delicious dairy milk substitute for people who are lactose intolerant. Additionally, it's a type of milk that suits people with diabetes or who want to stop their weight gain thanks to its low calorie content.

Almond milk is as much a yummy addition to your favourite foods and beverages as it is an engaging debatable topic. People who love it can talk nonstop about its benefits that outweigh those of other non-dairy milks like rice milk, oat milk, soya milk as well as other nut milks like cashew milk and hazelnut milk. 

Homemade almond milk is made by soaking almonds in water, grinding them in a blender and then straining the mixture with a cheesecloth to separate the solids from the liquid. The finished product has a creamy texture like dairy milk, but its nutty taste is what adds flavour to your coffee, tea, cereals, smoothies or baked goodies.

If you're not a big fan of DIY recipes, you can purchase a box of almond milk in the vegan section of any supermarket to get your daily dose of vitamin D. Although it's perfect for the diet of people with lactose intolerance, a glass of almond milk is not an adequate source of protein and other important minerals that are necessary for building healthy muscles, hair, bones and teeth.

Comparing Almond Milk to Other Plant-Based Milk Alternatives

As the demand for plant-based milk alternatives continues to rise, consumers are faced with an array of choices. Among the various options available, almond milk stands out as a popular choice due to its unique characteristics and potential health benefits. However, it's essential to compare almond milk with other plant-based alternatives to make an informed decision about which one best suits individual preferences and dietary needs.

One popular alternative to almond milk is soy milk. Made from soybeans, soy milk is a significant source of plant-based protein, making it an excellent choice for individuals seeking to boost their protein intake. Soy milk also contains essential amino acids and is often fortified with calcium and vitamin D, similar to almond milk. However, soy milk may not be suitable for those with soy allergies or individuals looking to avoid soy-based products.

Another notable plant-based milk option is oat milk. Oat milk is derived from oats and is known for its creamy texture and mild flavor. It is naturally sweet, making it a favourite among those who prefer a naturally-sweetened beverage. Oat milk is a good source of fibre and contains beta-glucans, which have been associated with heart health benefits. However, individuals with gluten intolerance should opt for certified gluten-free oat milk, as oats can be cross-contaminated with gluten during processing.

Coconut milk is another popular choice that offers a distinct taste and texture. It contains medium-chain triglycerides (MCTs), which are easily absorbed by the body and can provide a quick source of energy. Coconut milk is also naturally sweet and is often used in cooking and baking. However, it is higher in saturated fat compared to almond milk and other plant-based alternatives, so moderation is key when consuming coconut milk.

Ultimately, the choice between almond milk and other plant-based milk alternatives depends on personal preferences, dietary requirements and any potential allergies or intolerances. Each option offers its own unique benefits, whether it's almond milk's low calorie and vitamin E content, soy milk's protein richness, oat milk's creaminess and fibre content or coconut milk's distinctive taste and MCTs.

Are Almonds Healthy?

Almonds have a sweet flavour and are jam-packed with nutrients that support health. They are a rich source of calcium, magnesium, manganese, copper, tryptophan, vitamin E, phosphorus and Vitamin B2. They are also a great source of energy. The tryptophan found in almonds supports sleep and mood. Although a percentage of these nutrients have been processed out during production, an impressive amount is still found in good quality almond milk.

However, one cannot discount the fact that almonds contain phytic acid, a natural substance in plants that reduces the absorption of zinc, iron and calcium, hence leading to mineral deficiencies. Because these nuts restrict the body's absorption capacity, consuming too much of it may lead to digestive problems. 

How Can Almonds Help Your Lungs?

People with chronic obstructive pulmonary disease (COPD) or a respiratory condition will benefit loads from consuming almonds as these are a rich source of omega-3 fatty acid. Including a cup of almonds in your daily diet reduces lung inflammation that causes mucous build-up.  

Mucous or phlegm is found in the mucus membranes and is there to provide protection. When you have the common cold, food intolerances, allergies, the flu or a chronic lung disease, mucous may build up to an excess. According to Traditional Chinese Medicine (TCM), almonds alleviate coughs by shifting mucous out of the lungs and down into the intestines. 

Health Benefits of Almond Milk

Almond milk has gained popularity as a nutritious dairy milk alternative, and for good reason. Packed with essential nutrients, almond milk offers numerous health benefits that contribute to overall wellbeing.

One of the primary advantages of drinking almond milk is its low calorie content compared to traditional cow's milk. This makes it an excellent option for individuals aiming to manage their weight or reduce calorie intake.

Almond milk is also naturally lactose-free, making it suitable for people who are lactose intolerant or have milk allergies.

Furthermore, almond milk is a rich source of vitamins and minerals. It contains high levels of vitamin E, which acts as a powerful antioxidant, protecting the body's cells from damage caused by free radicals. Almond milk is also fortified with vitamins A and D, supporting healthy vision, bone strength and immune function.

In addition to its nutritional profile, almond milk may offer specific health benefits. Research suggests that the vitamin E and antioxidant content in almond milk may help reduce the risk of chronic diseases such as heart disease and certain types of cancer. Moreover, the presence of unsaturated fats in almond milk can contribute to improved cholesterol levels and cardiovascular health.

The pros of drinking almond milk include:

• Mild flavour
• Lactose-free
• Non-animal alternative
• Low in saturated fat
• Low in calories
• Reduces risk of developing cognitive diseases
• Rich in antioxidants
• Lower the risk of heart disease
• Reduces the risk of osteoporosis
• Lowes blood pressure

Can Everyone Drink Almond Milk?

While almond milk provides several health advantages, it's important to note that it may not suit everyone. Individuals with nut allergies should avoid almond milk or seek alternative milk options. Additionally, some brands of almond milk may contain additives, so it is advisable to choose unsweetened or homemade varieties to avoid unnecessary sugars or additives.

Commercial production and packaging may not contain all of the rich nutrients that raw almonds do. Plus, an 8-oz serving of commercialised almond milk is packed with artificial sweeteners and food preservatives that increase the risk for glucose intolerance, inflammation and gastrointestinal problems.

So, presumably there are a lot of almonds in almond milk, right? Unfortunately, that is not the case. Commercial almond milk products consist mostly of water with some whole almonds—anywhere from 5 to 15 per cent. It could be fortified with pea protein and calcium, with varying amounts depending on the brand, to support bone health. If you are buying the flavoured variety, be sure to check the amount of sugar in a single serving—it could be higher than you expect and not as healthy as you think.

If you compare it to regular milk, almond milk is lacking in three crucial areas: lactose (sugar), calcium and protein. Compared to an 8-oz glass of dairy milk which has 8 grams of protein, the same amount of almond milk only has one gram of protein. For this reason, almond milk does not provide ample nutrition for a baby and should not be used as a substitute for breast milk or formula. Nevertheless, it does, depending on the manufacturer, contain definite health benefits.

Are All Types of Almond Milk Created Equally?

There are different varieties of almond milk available on the market. Some of them contain more nutrients, while others have more ingredients. Deciphering the list of ingredients on the label is crucial when you're out shopping for plant-based milks, especially if you have a milk allergy.   

Firstly, the fibre content allows us to estimate the amount of almonds actually used in manufacturing. This can be determined by understanding the gram of fibre ratio to almonds. Generally, 7 pieces of almonds contain 1 gram of fibre. The protein content of the product should also be a matter of utmost concern. 

To stay on the safe side, check out unsweetened almond milks on the shelves as they contain roughly 30 to 40 calories, which is less than half the calories of cow's milk. What's more, the unsweetened varieties don't contain artificial sweeteners, hence great for controlling blood sugar levels.    

Just like with other food items, reading the label provides you with all of the essential information that you need about the milk that you intend to buy. Although they're from a natural source, some almonds lose their nutritional value through the milk production, which is often replaced with higher fat and sugar content.

To avoid the possibility of bringing unhealthy milk products into your home, you're better off sticking to the homemade versions, or why not make your own?

Almond Milk and Weight Management

Maintaining a healthy weight is a priority for many individuals, and choosing the right food and beverage options plays a crucial role in achieving this goal. Almond milk is a popular choice among those seeking a healthy alternative to dairy milk, and its properties make it a suitable option for weight management.

One of the primary reasons almond milk is beneficial for weight management is its low calorie content. Compared to traditional cow's milk, almond milk contains fewer calories, making it an excellent choice for individuals aiming to reduce their calorie intake. By substituting calorie-dense beverages with almond milk, individuals can create a calorie deficit, which is key to weight loss or maintenance.

Additionally, almond milk is naturally low in carbohydrates. This makes it a favourable option for individuals following low-carbohydrate or ketogenic diets, as it can be incorporated into their meal plans without significantly impacting their carbohydrate intake. The low carbohydrate content of almond milk also helps maintain stable blood sugar levels, preventing spikes and crashes that can contribute to unhealthy food cravings.

Furthermore, almond milk is a good source of dietary fibre, which plays a crucial role in weight management as it promotes feelings of fullness and satiety. This reduces the likelihood of overeating or snacking between meals. By consuming almond milk as part of a balanced diet, individuals can increase their fibre intake and enhance their weight management efforts.

It's important to note that while almond milk is beneficial for weight management, portion control and overall dietary balance are key. Drinking excessive amounts of almond milk may still contribute to excess calorie consumption, hindering weight management goals. Additionally, choosing unsweetened varieties of almond milk is advisable to avoid unnecessary added sugars.

What Clinical Trials and Research Have Revealed About Almond Milk

We list below a summary of key findings from recent research, shedding light on the effects of almond milk consumption on various aspects of human health.

1. Cardiovascular Health: Several studies have examined the impact of almond milk on cardiovascular health markers. A randomized controlled trial published in the Journal of the American Heart Association demonstrated that almond milk consumption led to a significant reduction in LDL cholesterol levels (the "bad" cholesterol) compared to control groups. This suggests that incorporating almond milk into the diet may contribute to maintaining healthy cholesterol levels and reducing the risk of heart disease.

2. Glycemic Control and Diabetes: Research investigating the effects of almond milk on blood sugar control has shown promising results. A study published in the Journal of Diabetes Research found that almond milk consumption resulted in improved glycaemic control, reduced insulin resistance, and decreased postprandial blood glucose levels in individuals with prediabetes. These findings suggest that almond milk may be a suitable option for individuals seeking to manage their blood sugar levels.

3. Bone Health: Almond milk is often fortified with calcium and vitamin D, which are essential for maintaining strong bones. Clinical trials have examined the effectiveness of almond milk as a calcium source and its impact on bone health. A study published in Nutrients found that consuming almond milk fortified with calcium and vitamin D led to significant improvements in bone mineral density in postmenopausal women. These findings highlight the potential of almond milk as a dietary option for supporting bone health.

4. Digestive Health: The impact of almond milk on digestive health has also been investigated. A randomised crossover trial published in the Journal of Food Science and Technology compared the effects of almond milk and cow's milk on digestive symptoms in individuals with self-reported lactose intolerance. The study found that almond milk consumption was associated with reduced symptoms, indicating that it may be a suitable alternative for those with lactose intolerance or milk allergies.

How To Make Your Own Almond Milk: Almond Milk Recipe

Want to make your own almond milk? Great! There's nothing like homemade! Here is how.

Ingredients

• 1 cup almonds
• 3 cups water
• Pinch of sea salt or kelp
• Vanilla essence (optional)
• 2-3 dates (optional)

Soak almonds in water overnight to let it expand. Drain and discard water. Remove the almonds' skin if needed. Blend all ingredients in a blender until smooth. The almond milk can now be used as is or strained through a very fine strainer or cheesecloth. If straining, the pulp can be used as an additional ingredient for cookies or breads.

Almond milk will keep for 3-4 days in the refrigerator. Also note that for people with sensitive digestion, it is best to remove the skin of the almonds as this will aggravate digestion. This can be done after soaking almonds overnight.

Almond milk is no doubt the perfect alternative for people who love the creaminess of milk but dread the dangers that come with cow's milk. If you're planning to make it a staple in your daily diet, it would be best to discuss it first with a health professional, a nutritionist or a dietitian to ensure that you get all of its benefits and none of its pitfalls.