When we talk about milk, the first thing that probably comes to mind is the kind that comes from cows. Cow’s milk has long been the go-to choice for cereal, coffee, or dunking cookies. But in recent years, more people have been switching to plant-based options, like almond milk, with sales climbing steadily.
The reasons for the switch and steady growth vary, as some avoid dairy for ethical concerns, others because of allergies, and some believe regular milk contains too much sugar. Among the many alternatives, almond milk has become one of the most popular choices.
That raises the question: Is almond milk actually healthy? If you’re someone who regularly pours it into your coffee or smoothie, you might wonder if it’s truly good for you or if it could have downsides in the long run.
In this article, we will dive deeper and look at what almond milk really is, how it compares nutritionally, and whether adding it to your routine is a positive habit or one to reconsider.
Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
What is Almond Milk?
Almond milk is a liquid made from almonds. The nuts are soaked in water to soften, then blended and strained to create the milk.
If you make it at home, you can add a pinch of salt or a small amount of sweetener, such as honey, to improve the taste.
Most store-bought almond milk, unfortunately, contains more water than almonds, along with added emulsifiers. Labels also show that many brands fortify their products with extra vitamins and minerals.
Almond milk is usually sold in two main varieties: sweetened and unsweetened, according to your preferred taste.
What Are the Health Benefits of Almond Milk?
Adding almond milk to a healthy, balanced diet can offer several benefits. If you choose the unsweetened variety, here are some advantages you may notice.
1. It may boost antioxidants
An important nutritional feature of almond milk is its vitamin E content, a nutrient with powerful antioxidant properties. One cup of almond milk provides about 8.1 milligrams, which is nearly half of the recommended daily amount.
Vitamin E not only acts as an antioxidant but also supports immune function, metabolic processes, and may help promote heart health.
2. It helps manage weight
Almonds, and by extension, almond milk, may help with weight management. They are rich in monounsaturated fatty acids (MUFAs), and some research suggests these fats can support weight loss.
Almond milk contains far fewer MUFAs than whole almonds. To get the most benefit, include other MUFA-rich foods in your diet, such as raw almonds, mixed nuts, and avocados.
3. Improves skin health
Almond milk is a good source of vitamin E, a nutrient with strong antioxidant effects. Antioxidants help the body fight harmful molecules called free radicals, which can contribute to illness. Vitamin E also supports skin health by protecting it from damage, promoting healing, and helping it retain moisture.
When it comes to vitamin E, almond milk has a clear advantage over cow’s milk. Cow’s milk contains little to no vitamin E, while almond milk can provide 50 percent or more of the daily requirement, depending on the brand and serving size.
4. It reduces cholesterol
LDL cholesterol, often called “bad” cholesterol, makes up most of the cholesterol in the body. It is considered harmful because high levels increase the risk of heart disease and stroke.
Monounsaturated fatty acids (MUFAs) may help lower LDL cholesterol. Almonds are a good source of these fats, while almond milk contains much less. To support heart health, include other MUFA-rich foods in your diet along with almonds.
Diet changes can lower LDL cholesterol, but they are not the only factor. Staying physically active and avoiding smoking also play an important role in reducing the risks linked to high cholesterol.
5. It strengthens bones
Calcium is essential in keeping bones strong and healthy, since bones are the body’s main storage site for this mineral. If your diet lacks calcium, your bones can weaken over time or fail to grow properly.
Fortified almond milk can help fill this gap, and many varieties actually contain more calcium than cow’s milk, making it a valuable option for supporting long-term bone health.
6. It supports kidney function
Not every brand of almond milk is fortified with vitamin D, but most are, and you can confirm this by checking the label before you make your purchase. This is important because natural food sources of vitamin D are limited. For people living in northern regions (like Pennsylvania, where I live), sunlight often isn’t enough to meet daily needs.
Vitamin D helps the body absorb and regulate calcium and phosphate, both of which are essential for kidney function. By keeping these minerals in balance, vitamin D supports overall health and helps prevent issues like kidney stones or other complications.
7. Improves vision
Almond milk provides vitamin A, an essential nutrient that plays a key role in maintaining healthy vision. When you take enough vitamin A, it helps your eyes function properly and protects them from age-related decline.
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored more than 25 published books.
