Is Almond Milk Healthy? Here’s What a Nutritionist Wants You to Know

Non-dairy milk is disappearing from supermarket shelves and plant-based milk is now readily available in cafes and smoothie bars all across the nation. According to the consumer research organization Mintel the sales of non-dairy milk have risen by 60% since 2012 and one-in-five Americans claim to be consuming less dairy due to reasons of health.

Is Almond Milk Healthy? Here's What a Nutritionist Wants You to Know

Almond milk is now the most sought-after dairy product made from plants in recent years.  However, you might be wondering how nutritious almond milk actually is and how it ranks against other brands. This article will provide the facts, with the things to check for on the label as well as ways to include almond milk in drinks or meals as well as treats.

Almond milk nutritional breakdown

There is no standard method to prepare almond milk. This is why the nutritional profile of almond milk differs for each product. In general, however, the carbs and protein content in almond milk that is not sweetened (made by filtering almonds and water) is extremely low in a cup, meaning that the primary macronutrient that you’re getting is a healthy fat. But this may vary between different brands in relation to the number of almonds in specific milk (because it is true that the ratio of almonds to water can differ between brands). That is, some products have greater amounts of almonds than others. This is one of the factors that affect the health benefits that the milk may bring.

For a comparison, An 8-ounce serving of Elmhurst’s almond milk that is unsweetened ($5.99, amazon.com) offers the equivalent of 11g of “good” fat, 5 grams of plant protein, and only 3 grams of carbohydrates without added sugar. One cup of the product contains an average of 6% of your daily iron requirement and 4% of potassium.

Of course, this is just one of the many examples. The simplest versions of almond milk that are unsweetened comprise only two components which are water and almonds. If a milk product is added to a fortified product (the inclusion of ingredients that aren’t naturally present naturally) the number of vitamins and minerals in almond milk can differ greatly.

Certain almond milk brands contain calcium, which may bump the daily value of calcium to match or even exceed the amount of cow’s milk. If they’re added to the formulation of a product Vitamins B12 and D are two other nutrients that can be found in greater amounts in almond milk.

Almond milk nutrition vs. other milk

The primary reason why people opt for plant milk is to steer clear of dairy, regardless of whether it’s because of a dairy allergy or sensitivity, or simply a desire to follow an all-plant diet. However, both kinds of milk are different in terms of nutritional value. A cup of cow’s milk contains approximately 8 grams of protein 13 grams of carbs and between zero grams of fat in skim milk to 8 grams of fat in the whole milk. Cow’s milk also offers around 25 percent of the daily value of calcium naturally. However, you do not need to take calcium from dairy products to build strong bones in the beginning or in the adult years. (Plus scientists have pointed out that dairy production is a contributor to environmental problems, such as greenhouse gas emissions and pollution, climate change, and resistance to antibiotics.)

In terms of how almond milk performs against other milk from plants, It depends on the type of milk you choose to use. One cup of unsweetened almond milk is also lacking in protein, about 3 grams however it’s significantly higher in carbohydrates, generally around 16 grams, and some grams of fiber. The amount of fat in the oat milk also differs, since many brands include oil. The mineral and vitamin levels vary according to the amount of fortification.

Almond milk may contain unwanted ingredients

One reason for “clean” almond milk products that include two-ingredient liquids as well as concentrated base options is easy-to-recognize ingredients. If you look at the containers of certain products, you might uncover unwanted additives, such as preservatives gums as gellan gum; as well as oils, such as sunflower oil. Prior to the outbreak, I used to meet with clients at the local markets and stroll through the aisles with them to evaluate products and find the top brands. A lot of customers were shocked by the variety of ingredients they hadn’t expected to see in expensive almond milk. There’s also no standard formula and that’s why checking ingredient lists is essential.

Bottom-line advice

Almond milk is similar to jeans. The quality, price, and other details can differ significantly, which means you need to shop around to determine which one is right for you. My advice is to search for brands that have simple, well-known ingredients, such as liquid and water-free varieties. What percentage of almond milk is equivalent to a serving of almonds will depend on the brand. However, even milk that is less concentrated can give you some advantages, for example, helping reduce your consumption of animal-based food items.

 

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