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Diet & Nutrition, Health

8 Health Benefits of Almond Milk Explained

Written by Krissy Brady
A women's health & wellness writer with a short-term goal to leave women feeling a little more empowered and a little less verklempt.
Reviewed by Amy Wilson
Amy Wilson is a Board Certified Geriatric Pharmacist, Fitness Professional and Certified Nutrition Coach.

Fact Checked. Our dedicated editorial team tirelessly evaluates every article we publish to ensure the information is factual, up-to-date and free of bias.

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Those looking for a dairy-free milk substitute have most likely come across almond milk and wondered, “Is almond milk good for you?” Whether you’re vegan, lactose intolerant, or simply dislike the taste of milk, almond milk is an amazing substitute.

While almond milk is becoming more popular, keep in mind that it does not provide enough protein or calcium to be a complete substitute, so make sure you get enough from other sources. A cup of almond milk contains only 1 gram of protein compared to 8 grams of protein in cow’s milk and 2 milligrams of calcium compared to 300 milligrams in cow’s milk.

As with anything else, read the labels and choose almond milk with the least preservatives and other additives.

Now, let’s look at the health benefits of almond milk and why it’s a good choice for you.

8 Health Benefits of Almond Milk

Here’re 8 benefits of almond milk you should know:[1]

1. It helps with weight management.

One cup of almond milk has only 60 calories, compared to 146 calories in whole milk, 122 calories in 2% fat milk, 102 calories in 1% fat milk, and 86 calories in skim milk. It is an excellent substitute for losing or maintaining your current weight.

2. It keeps your heart healthy.

There’s no cholesterol or saturated fat in almond milk. It’s also low in sodium and high in healthy fats (such as omega fatty acids, typically found in fish), which helps to prevent high blood pressure and heart disease.

3. It keeps your bones strong.

While it does not contain as much calcium as cow’s milk, it does contain 30% of the recommended daily amount of calcium and 25% of the recommended daily amount of vitamin D, lowering your risk of arthritis and osteoporosis and improving your immune function.

Furthermore, these two nutrients work together to promote the formation of healthy bones and teeth.

4. It keeps your skin glowing.

Almond milk contains 50 percent of the recommended daily amount of vitamin E, which contains antioxidant properties essential to your skin’s health, such as protecting it against sun damage.


5. It barely impacts your blood sugar.

Almond milk (with no additives) is low in carbs, which means it won’t significantly increase your blood sugar levels, reducing your risk for diabetes.

Because of its low glycemic index,[2] your body will use the carbs as energy so the sugars aren’t stored as fat.

6. It contributes to muscle strength and healing.

Although almond milk only contains 1 gram of protein per serving, it contains plenty of B vitamins, iron and riboflavin, which are important for muscle growth and healing.

7. It keeps your digestion in check.

Almond milk contains almost one gram of fiber per serving, which is important for healthy digestion.

8. It doesn’t contain lactose.

Lactose malabsorption affects approximately 68 percent of the world’s population, according to experts.[3] Lactose intolerance is caused by lactose malabsorption, but not everyone who has lactose malabsorption has lactose intolerance.

People with lactose intolerance have difficulty digesting the sugar in cow’s milk. This makes almond milk, which is plant-based, a suitable, lactose-free substitute.[4]


Almond milk is also easy to make. It’s made by finely grinding almonds and blending them with water, then straining the pulp to separate it from the liquid with a strainer.


Check out this recipe:

Bottom Line

Almond milk is a nutritious and delicious alternative to dairy milk that has numerous health benefits. It has a low calorie, fat, and sugar content while being high in essential vitamins and minerals, making it an excellent choice for those looking to improve their overall health. Furthermore, almond milk is lactose-free, so it’s a great option for lactose intolerant people.

Fom improved bone health to improved heart health, almond milk is a great addition to any healthy diet.

Featured photo credit: Austin Wilcox via unsplash.com


[1]USDA Food Data Central: Beverages, almond milk, unsweetened, shelf stable
[2]Diabetes Self-Management: Is Almond Milk Good for Diabetics?
[3]National Institute of Diabetes and Digestive and Kidney Diseases: Definition & Facts for Lactose Intolerance
[4]J Food Sci Technol.: Plant-based milk alternatives an emerging segment of functional beverages: a review
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