Can You Drink Almond Milk on the Paleo Diet?
The short answer is: yes, you can, but with a major caveat. The paleo diet is based on the idea of eating foods that were available to our hunter-gatherer ancestors before the agricultural revolution. This means consuming foods like lean meats, fish, fruits, vegetables, nuts, and seeds, while avoiding dairy, grains, and legumes. Almonds, being a type of nut, are naturally paleo-friendly. However, the process of turning almonds into milk often involves the addition of non-paleo ingredients.
The Problem with Store-Bought Almond Milk
Most commercially available almond milk contains ingredients that are not allowed on a strict paleo diet. These include:
- Added Sugars: Many brands add sweeteners to enhance the taste, which is a major no-go for paleo followers.
- Thickeners and Gums: Ingredients like carrageenan, guar gum, and xanthan gum are commonly used to improve the texture and stability of almond milk. Some people find these additives cause digestive issues and they are not considered paleo-compliant.
- Artificial Flavors: These can hide other non-paleo ingredients and should be avoided.
- Emulsifiers: Used to keep the ingredients from separating, emulsifiers are another common additive.
It is crucial to read the ingredient list carefully before purchasing. Some clean, minimalist brands do exist that only contain almonds, water, and sometimes a pinch of salt. However, to be certain, making your own at home is the safest and most reliable method.
How to Make Homemade Paleo Almond Milk
Making your own almond milk is surprisingly simple and ensures complete control over the ingredients.
- Soak the almonds: Start by soaking 1 cup of raw almonds in a bowl of filtered water overnight, or for at least 8 hours. This softens the nuts and makes them easier to blend.
- Blend the mixture: Drain and rinse the soaked almonds, then combine them with 4 cups of fresh filtered water in a high-speed blender. Blend for 1-2 minutes until the mixture is creamy and frothy.
- Strain the liquid: Place a nut milk bag or a couple of layers of cheesecloth over a large bowl and pour the blended mixture into it. Squeeze the bag to extract all the milk, separating it from the pulp.
- Optional additions: For a touch of flavor, you can add a pinch of sea salt, a dash of vanilla extract (ensure it is alcohol-free for a stricter paleo approach), or a few dates for natural sweetness.
- Store properly: Transfer the fresh almond milk to an airtight container or mason jar and store in the refrigerator for up to 5 days.
Almond Milk vs. Other Paleo Nut Milks
While almond milk is a popular choice, several other nut milks can also be made at home to be paleo-friendly.
| Feature | Almond Milk (Homemade) | Coconut Milk (Homemade) | Cashew Milk (Homemade) |
|---|---|---|---|
| Carb Content | Very low | Low | Low |
| Fat Content | Moderate, primarily monounsaturated | High, primarily MCTs | Moderate, primarily monounsaturated |
| Protein Content | Low | Low | Low |
| Flavor Profile | Mild, nutty | Creamy, slightly sweet | Rich, creamy |
| Consistency | Thinner, watery | Thicker, richer | Creamier, smoother |
| Uses | Coffee, smoothies, light sauces | Curries, soups, heavy sauces | Smoothies, creamy sauces, dessert |
The Nutritional Aspects of Paleo Almond Milk
When made at home with just almonds and water, almond milk is a low-calorie, dairy-free alternative rich in healthy fats and vitamin E. However, it is not a significant source of protein compared to dairy milk, so paleo dieters must get their protein from other sources like meat, eggs, and fish. For calcium, while commercial almond milk is often fortified, homemade versions lack this, so you should ensure you get calcium from other paleo sources like leafy greens and fish.
The Final Verdict on Almond Milk and Paleo
In conclusion, almond milk is a paleo-compliant beverage, but only if it is homemade or a rare, clean store-bought version with no additives or added sugars. The best and most authentic paleo choice is to make it yourself at home, allowing you full control over the ingredients. This practice aligns perfectly with the paleo ethos of consuming whole, unprocessed foods. While it takes a little extra effort, the result is a clean, delicious, and truly paleo-friendly nut milk.
A note on sustainability
While discussing almond milk, it is important to acknowledge the environmental impact of almond farming, particularly concerning water usage. This is a consideration for those who seek to align their diet with sustainable practices. Alternative paleo-friendly nut milks, such as coconut or macadamia nut milk, may offer a different environmental footprint to consider.
Frequently Asked Questions
Can I have store-bought almond milk on paleo? No, most store-bought almond milk contains additives like sugars, thickeners (carrageenan), and stabilizers that are not paleo-compliant. It's best to check the ingredients list thoroughly for a rare, clean version.
Is unsweetened almond milk always paleo? No, even unsweetened versions can contain non-paleo ingredients like carrageenan and gums to improve texture and shelf life. Reading the label is always necessary.
What are some paleo-friendly store-bought almond milk brands? Some brands, such as Malk, Elmhurst, or Three Trees, offer simplified ingredient lists (often just almonds and water) that are paleo-friendly. You must still check the specific product label.
How long does homemade almond milk last? Homemade almond milk, without preservatives, should be stored in an airtight container in the refrigerator and consumed within 4 to 5 days for optimal freshness.
What can I do with the leftover almond pulp? The leftover pulp can be saved and dehydrated to make almond flour or used to create paleo-friendly crackers or granola.
Are there any other paleo-friendly milk alternatives? Yes, other paleo nut milks include coconut milk, cashew milk, and macadamia nut milk. These can also be made at home to avoid additives.
Does homemade almond milk have as much protein as cow's milk? No, homemade almond milk is very low in protein compared to dairy milk. If you are looking for a protein source, it's better to rely on other paleo staples like meat and eggs.
