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17 Health Benefits Of Almond Milk

Most people have easy access to the dairy milk. Speedily becoming very popular, the almond milk has been used for years as a substitute for the cow milk that is readily available and relatively easy to get.

The health benefits of the almond milk include the weight loss, stronger bones, improvement of vision, and healthy heart. It also helps in building the strong muscles, maintaining  blood pressure, and ensuring properly-functioning kidney. It is good alternative for nursing mothers’ milk. also

What is almond milk?

Almond milk is made by blending the almonds with water and then straining the mixture to remove solids.

It has pleasant, nutty flavor and the creamy texture that’s similar to regular drinking milk. For this reason, it is popular choice for the vegans and those who are allergic to dairy.

Controlled studies have linked whole almonds to variety of health benefits, but many of them may not apply to almond milk.
This is because almond milk is strained and usually made from the blanched almonds. Most of fiber and a large portion of  antioxidants have been removed.
Almond milk is watered down and much less concentrated source of nutrients than the whole almonds.

The concentration of nutrients in the almond milk depends on how many almonds were used to make it, how much of water was used and whether contains any added vitamins and minerals.


Here are the main health benefits of drinking almond milk.

1. It is Nutritious

Although almond milk is not nearly as the nutritious as cow’s milk, enriched products come close.
They frequently contain the added vitamin D, calcium and protein, making them the more similar to the regular milk in the nutritional content.

However, the almond milk is naturally rich in the several vitamins and minerals, especially the vitamin E.
Table below shows amounts of a few nutrients, vitamins and minerals in one cup of the commercial almond milk

  • Calories
  • Protein
    1.55 grams
  • Fat
    2.88 grams
  • Carbs
    1.52 grams
  • Vitamin E
    49% of the RDI
  • Thiamin
    11% of the RDI
  • Riboflavin
    7% of the RDI
  • Magnesium
    5% of the RDISome of minerals in the almond milk are not absorbed as well as those found in the milk. This is partly because almonds contain the phytic acid, an antinutrient that reduces absorption of iron, zinc, and magnesium
    Since the almond milk is lacking in many nutrients, it is not suitable as the milk replacement for infants.

2.low in calories

Although the almonds are 50% fat and high in calories, the commercial almond milk is low-calorie beverage.
This means that you can drink a lot of it without having to worry about the weight gain. It is also the nutrient dense, providing lots of the nutrients relative to the calorie content.
Producers of the almond milk dilute it with the water to make its fat content similar to that of the low-fat milk, which is around 1% fat.
One cup of the almond milk contains only 39 calories, which is half amount of the calories found in one the cup of skim milk
However, not all almond milk is same. Homemade almond milk  contain a much higher number of calories, depending on how many almonds they contain per cup.

3. Doesn’t raise blood sugar

The Unsweetened almond milk may be suitable for the people with diabetes. A large part of almond milk on the market is loaded with the added sugar.
Sugar-free almond milk, on other hand, is a low-carb beverage, containing only 0.6% carbs (1.5 grams) per cup.
In comparison, low-fat cow’s milk contains about 5% carbs, totaling 12 grams in one cup

Almond milk is also high in the fat and protein relative to its carb content. For this reason, it doesn’t cause a spike in the blood sugar levels, making it suitable for the diabetics, as well as those who are on the low-carb diet.

4. It is dairy-free

Almond milk contains making it a great option forthe vegans and those who are intolerant or allergic to the milk.
Many people are intolerant to the milk sugar lactose and unable to completely digest it. Undigested lactose passes down to colon where it is fermented by resident bacteria, leading to the excessive gas, bloating, diarrhea and associated the discomfort.
Being dairy free, the almond milk contains no lactose at all, making it the suitable milk replacement for people with the lactose intolerance.

5.Strengthen your bones

Dairy products are richest dietary source of the calcium. In contrast, the almonds are a poor source.
To make the almond milk more similar to the real milk, producers often enrich it with the calcium

One cup of the commercial almond milk may contain up to 45-50% of the RDI . In comparison,calcium content in the one cup of cow’s milk may range from 28-31% of the RDI The enriched almond milk is excellent calcium source for the people who don’t consume the dairy products, such as vegans or those who are intolerant to the lactose or allergic to milk.

6. It may reduce the risk of heart disease

Observational studies show that the regular consumption of the nuts is linked to the reduced risk of heart disease. This is partly because they are high in the vitamin E and contain the healthy fats.
The Almond milk is 1% oil by weight, around 90% of which is unsaturated.
The Oleic acid, main fatty acid in the almond oil, has been linked to the beneficial changes in blood lipids .
One study in the healthy adults showed that by eating 66 grams of the almonds or almond oil every day for six weeks reduced their levels of the bad LDL cholesterol by 6% and triglycerides by 14%, as well as increased their the good HDL cholesterol by 6% .

7.Changes in the blood lipid profile

These beneficial changes in  blood lipid profile are associated with the reduced risk of heart disease.
Although about 50% of calories in almond milk come from fat, it is generally  low-fat product and probably doesn’t have a significant impact on the blood lipid profile. However, it is rich source of vitamin E, providing around half of the RDI in the one cup.
It protects the lipids against oxidation, reducing levels of the oxidized LDL cholesterol, which is risk factor for the heart disease.

8.High in vitamin D

Many people are low or deficient in the vitamin D. This raises  risk of brittle bones, fatigue and the weak muscles .There are few good sources ofthe vitamin D in human diet.
One cup may contain 101 IU (2.4 µg) of the vitamin D, which is 25% of the RDI. One cup of vitamin-enriched cow’s milk contains also similar amounts.(source)

9. Reduces Blood Pressure

A report published in the Scientific Research Publishing states that the consumption of  almond milk helps in reducing and maintaining blood pressure. Almond milk is the best alternative for people who have an intolerance to the soy and dairy products. This is because all minerals and vitamins of the soy and other dairy products are found in the almond milk.

Vitamin D and minerals such as phosphorus to keep veins in the right condition. Blockage and poor movement of the blood within the veins may result in the high blood pressure, which can be a life-threatening medical condition. These nutrients may be insufficient in those people who do not consume the soy or the dairy products, so the almond milk can be a way to supplement those lacking nutrients and keep heart healthy.

10. Strengthens Muscles

Almond milk, for example, contains riboflavin, which is the form of vitamin B and calcium that have been proven to work in conjunction with the nutrients like iron to regulate the muscle strength and growth.

According to the Self Nutrition Data, a cup of almond 240 ml of milk provides 20–45% of  recommended the daily consumption for calcium. It is also the good source of protein, which is majorly present in muscles and skin, and which helps body to maintain and repair itself.

11.Improves Kidney Health

Almond milk contains the limited amount of phosphorus and potassium, which is not case with the dairy and soy products. It is advisable that the people suffering from the chronic or acute kidney conditions should strive to reduce intake of foods that contain these minerals in such very high amounts.

12.Skin Care

Consumption of the almond milk, which contains the plenty of vitamin E, helps in maintaining the skin health. Apart from vitamins, it also has the antioxidants which assist in repairing the damaged skin, as well as regulating the vitamin A. These vitamins are available in both almond milk that is processed at home as well as one which is processed and sold commercially. It can also be used as cleansing lotion.

13.Improves Vision

Almond milk is rich in various vitamins, including the vitamin A, which is essential for  proper functioning of eyes. The use of the computers, smartphones, and tablets is common in most offices and the homes in our modern age. Constant use of these devices can affect vision of  user to a certain extent. This condition can be treated naturally by increasing  intake of vitamin A that you can access in the almond milk.

14.Strengthens Bones

Almond milk contains lots of calcium, which is required for forming and maintaining the teeth and bones. Calcium is required for the blood clotting, relaxing muscles, and maintaining normal heartbeat. An inclusion of the almond milk in diet supplies the calcium to body and benefits healthy bone growth of adults as well as the infants. It also helps in reducing the risk of the osteoporosis.

One serving of the almond milk contains 30% of daily requirement of calcium, which functions together with other the vitamins such as the vitamin D to make sure our bones last well into old age.

15.Anti-cancer Properties

Researchers revealed in 2011 report published in the nutrition and the Cancer Journal that intake of almond milk suppresses  growth of prostate cancer cells which are stimulated by consuming the cow milk. However, be sure to consult the health specialist before relying on alternative treatments for specific cancer.

16. Boosts Immunity

Almond milk has various the nutrients and minerals which help in maintaining the healthy immune system. Immune system protects our body from the germs and microorganisms that may cause the health issues and are harmful to body. Intake of the almond milk may help in keeping body’s primary line of defense healthy and the strong.

17. Substitute for Breast Milk

Almond milk contains the vitamins and minerals that are similar to those found in the nursing mother’s breast milk. This is because it contains considerable amount of the vitamin C and D, as well as the iron, which is very important for growth and well-being of infants. It is also rich in the protein, making it a perfect substitute food.

How to Make Almond Milk

Almond milk can be easily prepared at home with very few ingredients. Let us look at recipe below :

Fresh Almond Milk Recipe

Enjoy incredible creaminess and the mellow milky flavor of the soaked almonds blended together.


  • 1 cup almonds
  • 2 cups water
  • 1 tsp honey/sugar to taste


To make the almond milk, first and foremost, soak almonds overnight in water and then rinse them.
The next day, blend almonds in the fresh water.
Once done, filter almond pulp using a fine strainer.
You may then add sweetener of choice – honey or sugar, as per your preference, to enhance taste. Fresh almond milk is now ready to be consumed. This is best substitute of milk for vegans.

Is almond milk bad for you?

Almond milk has many benefits but in case you are allergic to the tree nuts then you must avoid intake of the almond milk. Symptoms of allergy may include the difficulty in breathing, unconsciousness and the red spots on the skin, which can also be itchy.

Is almond milk fattening?

Almond milk is very low in the fat so its intake surely doesn’t add any excess fat to body. 1 cup of the unsweetened milk contains  2.88 grams of fat and 39 calories, which are both very low. So add the almond milk to your diet without fear of adding an extra pound to-body.(source)


Almond milk is obtained from the almond nuts. This plant-based milk has the creamy texture and the nutty flavor. It has 0 lactose and cholesterol present in it. There are also unsweetened almond milk varieties available in market, which is a healthy option for those who like it sugar-free.
Most people have easy access to the dairy milk. Speedily becoming very popular, the almond milk has been used for years as a substitute for the cow milk that is readily available and relatively easy to get.

Dairy milk is known for its high content of various vitamins and minerals but the almonds have been proven to contain extra nutrients. This is why the almond milk is recommended as the good option for those who do not consume any form of the dairy products, those who have the cow milk allergy/intolerance or the people who are vegans.

For more related articles click below:

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Self life hacks

Doctor by profession and blogger by passion

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