15 Surprising Benefits of Almond Milk You Need to Know

Have you recently learned that your persistent stomach aches were caused by lactose intolerance? If so, you’re probably wondering how to enjoy your morning cereal without dairy milk. 

Fortunately, almond milk offers a healthy and tasty alternative that might benefit you more than traditional milk. Almond milk is a healthy option for everyone–whether you embrace the vegan diet or are contemplating a change of pace. The beverage is nutritionally dense and easy to add to daily life.

Read on to explore some of the most effective as well as some lesser-known benefits of almond milk that you don’t know much about.

What Is Almond Milk?

It is made from grinding almonds mixed with water. The mixture is then strained through a muslin cloth or fine mesh to separate the liquid from the solid content, creating smooth, creamy almond milk.

It contains a natural nutty flavor, with a rich and creamy texture and all the nutritional goodness from the almonds.

This has made almond milk a popular beverage among vegans, lactose-intolerant people, and those who prefer a dairy-free option.

What are the Health Benefits of Almond Milk?

Among the benefits of almond milk, one stands out as particularly unique: its high nutritional value, making it an excellent alternative to traditional dairy milk. Almond milk is rich in vitamins, minerals, and antioxidants that contribute to overall health.

One significant advantage of almond milk is its high vitamin E content, which offers numerous health benefits. While almond milk may not be as nutritious as cow’s milk and often requires fortification to enhance its nutritional profile, it remains a strong option for those seeking healthy alternatives.

Additionally, almond milk provides a healthy supply of fats, protein, and magnesium, making it an appealing choice for many who wish to enjoy its health benefits. It is also incredibly beneficial for skin and hair, which we will discuss later.

In this section, we will primarily focus on the health benefits of almond milk, exploring how it can positively impact your body from head to toe.

1. Weight Loss

Using almond milk for weight loss sounds too good to be true, but it really delivers the type of results you’d expect. Low-calorie is the key reason why almond milk is a beneficial option for weight loss.

You may wonder how almond milk can be low in calories when almonds themselves are rich in calories and fats. The answer lies in the processing of almond milk, which reduces the excess calories, making it a great choice for those watching their weight.

A typical 240 ml (1 cup) serving of unsweetened natural almond milk comprises only 40-50 calories (R). The same portion of cow’s milk has a whopping 146 calories. In other words, there are nearly 65% fewer calories (R) found in almond milk compared to its dairy counterpart.

2. Acid Reflux

Acid reflux is a condition characterized by the upward movement of stomach acids into the throat and esophagus, creating a burning sensation. It is primarily caused by certain conditions or, at times, due to improper digestion or excess stomach acid production.

Almond milk benefits this condition primarily because of its alkaline properties (R). These properties help neutralize the excess acidity in the stomach, reducing the burning sensation. In addition to this, almond milk can regulate stomach acidity, thus relieving the discomfort.

If you have been consistently suffering from acid reflux, consider switching from regular dairy milk to almond milk for potential relief.

3. Diabetics

Diabetes patients need to maintain a diet with an appropriate balance of nutrients and avoid any item that can increase their blood glucose levels. Sometimes, milk, heavy in calories and natural sugars, is also the cause of a sudden rise in blood glucose levels.

Almond milk is one of the best alternatives to milk for diabetes patients. But always look for unsweetened almond milk. Sweetened versions can do the opposite.

According to reports (R), 240 ml, equivalent to a standard cup, of unsweetened almond milk holds about 1-2 grams (R) of carbohydrates, with most of these coming from dietary fiber. Comparatively, the same amount of cow’s milk would hold about 13-14 grams of carbohydrates, which come mainly from sugar.

4. Diarrhea

The possible causes of diarrhea are improper digestion and food poisoning. Regardless of the cause, frequent passing of stools can weaken the individual and lead to nutritional deficiencies.

Almond milk is rich in essential dietary fibers (R), which help put an end to continuous stool loss and aid in regaining lost strength. Quite often, intolerance towards gluten or lactose (R) can worsen diarrhea; switching to almond milk can help give relief.

Almond milk is considered suitable mainly because of its very low fat and rich nutrients, vitamins, and minerals, which contribute to restoring lost nutrients and supporting well-being.

5. Constipation

Constipation is so common that literally everyone has it at least at one point in their life. The associated pain from hardness and irregular evacuation can be downright painful and actually interfere with well-being.

If you’ve been dealing with chronic constipation, it could be due to lactose intolerance. In such cases, switching to almond milk can help alleviate the condition. Almond milk is lactose-free and contains a good amount of fiber, which aids in improving digestion and relieving constipation.

6. Digestion

If you are suffering from lactose intolerance and facing difficulties in processing regular milk, then almond milk becomes a good option because it is free from calories, fat, and lactose so it is easy to process.

Many people have difficulties with digestion since they have undiagnosed lactose intolerance (R). If you have been diagnosed with this disease and you need a healthier alternative that is appropriate for you, then almond milk is the perfect choice.

7. Fertility

If fertility is a concern for you, almonds and almond milk can actually be quite beneficial. Almonds are often considered one of the best nuts for boosting fertility (R) due to their high nutrient content. 

They are rich in important reproductive nutrients, including zinc, L-arginine, and a high concentration of Vitamin E, all of which contribute to the reproductive process.

In particular, its antioxidative property aids in ridding the body of excess free radicals. Moreover, it enhances sperm motility (R), essential in male fertility. 

The health benefits of almond milk also regulate both sexes’ hormones—male and female hormones—to support reproductive health.

8. Pregnancy

It is often suggested that milk is essential for every pregnant woman and the proper development of her child. While it may be easy for those who are not lactose intolerant to include cow’s milk in their diet, this is not always the case for expectant mothers who suffer from lactose intolerance.

In such cases, almond milk is a great alternative to include in a pregnant woman’s daily diet. Although almond milk may not provide the same level of nutrition as cow’s milk, it is still a good option. It is light on the stomach, nutritious, and low in excess calories. 

Since doctors often recommend almonds as a snack during pregnancy, why not incorporate almond milk into your diet as well?

9. Better Sleep

It is often challenging to get a good night’s sleep, and while poor sleep can affect your quality of life, it can be difficult to address, right? However, almond milk is believed to be a great way to help improve your sleep quality.

Aside from promoting a good night’s rest (R), it is important to maintain proper regulation of serotonin levels (R) in the body. Tryptophan, an essential amino acid, plays a crucial role in regulating serotonin levels in the blood. Almond milk is rich in tryptophan, which helps facilitate a restful night’s sleep.

Additionally, almond milk contains a good amount of magnesium, which further contributes to alleviating insomnia and promoting better sleep.

10. Blood Pressure

Cholesterol and excess fat are major contributors to heart health issues. If you’re facing similar challenges, it’s time to make some changes in your diet and lifestyle. Switching to almond milk is a great first step.

Compared to regular cow’s milk, almond milk contains much lower cholesterol and fat levels. Its reduced (R) calorie content helps keep your blood pressure in check.

Almond milk can positively impact heart health and contribute to normalizing blood pressure by lowering cholesterol levels.

11. Stronger Bones

Like other types of milk, almond milk contains calcium, which helps strengthen bones and improve overall posture.

It’s not just the calcium that contributes to bone health; Vitamin D in almond milk aids in calcium absorption, further enhancing bone strength.

Almond milk offers an excellent alternative for those who are lactose intolerant and worried about maintaining strong, healthy bones. One cup of almond milk provides 28% of the daily calcium requirement (R) and 25% of the daily Vitamin D requirement (R).

Skin and Hair Benefits of Almond Milk

As mentioned earlier, the benefits of almond milk extend beyond overall health and can also positively impact skin. In this section, we’ll explore the lesser-known skin benefits of almond milk that you may not be aware of.

12. Acne

Acne is primarily caused by excess sebum production and the subsequent clogging of pores. Regardless of the underlying cause, almond milk is believed to help alleviate breakouts and the scarring that follows.

The high concentration (R) (R) of Vitamin E in almond milk helps prevent acne formation on the skin. Additionally, replacing dairy milk with almond milk can be particularly beneficial for individuals prone to frequent breakouts. The antioxidants (R) help neutralize free radicals, promoting healthier skin.

13. Anti-Aging

Fine lines, wrinkles, and blemishes are not commonly desired, and while aging is a natural process that occurs at its own pace, any disruption to this process can accelerate aging beyond its usual rate.

That being said, almond milk can be quite beneficial in delaying the signs of aging. If you’re noticing signs of premature aging, both drinking and applying almond milk topically can be effective.

The high concentration of Vitamin E in almond milk helps control free radicals, which are one of the main factors behind the accelerated aging process. Consider switching to almond milk instead of cow’s milk for enhanced benefits.

14. Skin Whitening

Skin whitening or treating blemishes can often be challenging, as they are influenced by factors such as lifestyle and diet. In this case, it’s not just the consumption of almond milk but the topical application that can make a noticeable difference.

The natural Vitamin E concentration, along with other beneficial minerals and vitamins, helps improve skin quality. Almond oil has mild skin-lightening properties, and the Vitamin E in almond milk helps keep the skin hydrated, balance free radicals, and prevent acne.

For optimal benefits, create a face pack using almond milk and rolled oatmeal and apply it 2-3 times a week.

15. Hair

Maintaining moisturized, strong, and healthy hair isn’t always easy and requires consistent care. Almond milk is an excellent option for nourishing your hair, as it is packed with essential vitamins and minerals that promote hair health and improve hair quality.

The monounsaturated fatty acids in almond milk help strengthen hair strands and roots, contributing to overall hair vitality. For the best results, mix almond milk with a hair mask and apply it to your hair for deep conditioning.

Almond Milk Nutrition Facts

As mentioned earlier, many nutritionists and dietitians recommend almond milk as an alternative to regular milk because it is rich in essential nutrients and vitamins. In this section, we will highlight some of the key nutritional benefits that can be derived from a 262g (1 cup) serving of almond milk.

Nutrition Facts for Unsweetened Almond Milk (1 cup, 262g):

• Calories: 39 kcal
• Total Fat: 2.9 g (4% Daily Value)
• Saturated Fat: 0 g (0% Daily Value)
• Polyunsaturated Fat: 0.6 g
• Monounsaturated Fat: 1.9 g
• Cholesterol: 0 mg (0% Daily Value)
• Sodium: 186 mg (8% Daily Value)
• Total Carbohydrates: 1.5 g (1% Daily Value)
• Dietary Fiber: 0 g (0% Daily Value)
• Sugars: 0 g
• Protein: 1.5 g
• Vitamin D: 2.6 mcg (13% Daily Value)
• Calcium: 516 mg (40% Daily Value)
• Iron: 0.9 mg (5% Daily Value)
• Potassium: 175.5 mg (4% Daily Value)
• Caffeine: 0 mg

Ref:(R)

The Vitamin E concentration in almond milk is notable, primarily due to its beneficial antioxidant properties that help eliminate excess free radicals in the body.

Almond Milk Side Effects

Apart from the many benefits of almond milk, there are some downsides to consider. Not everything is as perfect as it seems, so if you experience any of the side effects listed below, it may be better to discontinue consuming almond milk.

1. Allergies

One of the most common side effects of almond milk that you should be aware of is the potential for allergies. Initially, you might think almond milk will be as safe for you as it is for others, but it can sometimes cause negative reactions in your body, including allergic responses.

Common symptoms of nut allergies may include facial inflammation, redness, nausea, and diarrhea.

2. Thyroid Gland

When I mention that almonds are goitrogenic foods, it means that they contain substances that can interfere with iodine absorption, potentially leading to an enlargement of the thyroid gland. If you notice symptoms related to thyroid issues, it’s advisable to stop consuming almond milk and consider other alternatives. 

These symptoms include fatigue, unexplained weight loss, hair loss, dry skin, cold intolerance, swelling in the neck, hoarseness, constipation, mood swings, and irregular menstrual cycles

3. Developmental Issues

If you think that simply consuming almond milk will replace all the nutrients found in cow’s milk, you’re mistaken. While almond milk is healthy, it doesn’t provide all the essential nutrients needed for a child’s overall growth and development.

4. Skin Issues

Often, consuming almond milk can affect the skin, causing rashes, redness, and itching. Make sure the almond milk you purchase contains no additives, as sometimes reactions can occur due to allergies to nuts. If the symptoms are severe, it’s important to consult a doctor.

5. Respiratory Issues

Another common side effect of drinking almond milk, especially for those with nut allergies, is that it can cause respiratory issues, including difficulty breathing or a choking sensation. If this occurs, consult a doctor immediately.

6. Digestive Issues

Another side effect of almond milk is that some people may have difficulty digesting it, possibly due to nut allergies. If this is the case for you, it’s important to consult with a doctor to ensure that it doesn’t negatively impact your overall well-being.

Despite these potential issues, the benefits of almond milk are numerous, making it a great alternative to traditional dairy. Whether you are lactose intolerant, vegan, or simply looking to switch from cow’s milk, almond milk can be a beneficial option.

Conclusion

Almond milk is a rich and diverse plant-based alternative to dairy milk, with a broad range of health benefits. 

Almond milk is an excellent supplement for most diets, aiding in weight loss, improving heart health, helping with digestion, and boosting skin and hair health. Its rich content of vitamins, minerals, and antioxidants makes it particularly beneficial for individuals with lactose intolerance, diabetes or those looking for a dairy-free option. 

Although there are some potential side effects, such as allergies or digestive issues, almond milk remains a healthy and delicious choice for most people. 

When it comes to adding something to your diet to better your health or just to mix things up a bit, almond milk is a delicious and healthy option that can be consumed in almost any way imaginable.

• Oct 2018
  Written by Somapika D
• Jan 2025
  Edited by Lakshmi Gayatri