Is almond milk considered Paleo? A comprehensive nutritional guide

The Paleo diet, rooted in consuming foods from the Paleolithic era, excludes agricultural-era foods like grains, legumes, and dairy. Many followers turn to dairy-free substitutes, prompting the common question: is almond milk considered Paleo? The answer isn't a simple yes or no; it depends heavily on the specific product's ingredients.

Quick Summary

Homemade almond milk made with basic ingredients is fully compliant with the Paleo diet. However, many commercial almond milks contain non-Paleo additives, making label reading essential for those adhering to the eating plan.

Key Points

• Homemade Almond Milk is Paleo-Compliant: Made with just almonds and water, homemade versions contain no non-Paleo additives.

• Most Store-Bought Almond Milk Is Not Paleo: Commercial brands often include additives like gums, stabilizers, and sweeteners that are not permitted on the diet.

• Read Labels Carefully: For store-bought almond milk, look for unsweetened options with a minimal, clean ingredient list (almonds, water, salt).

• Almond Milk is Low in Protein: Compared to dairy milk, almond milk contains very little protein, so other protein sources are necessary.

• Coconut Milk is Another Good Paleo Alternative: For a creamier, richer option, unsweetened coconut milk is also a Paleo-approved dairy substitute.

• Make Your Own Easily: Preparing Paleo-friendly almond milk at home requires only a blender and a few basic ingredients.

The Paleo diet is an eating plan modeled on the diet of our hunter-gatherer ancestors, who lived during the Paleolithic era. It emphasizes whole, unprocessed foods such as meat, fish, eggs, nuts, seeds, fruits, and vegetables. Foods that became common after the agricultural revolution, including grains, legumes, and most dairy products, are excluded. Because dairy is restricted, many people on the Paleo diet seek plant-based alternatives to cow's milk. Almond milk is a popular option, but its compatibility with the Paleo lifestyle depends entirely on how it is made and what is in it.

The Paleo Principles: Why Dairy is Excluded

The Paleo diet's exclusion of dairy is based on the idea that humans did not consume dairy products regularly until after the development of agriculture. From a nutritional standpoint, dairy contains lactose, a type of sugar that many people find difficult to digest, and casein, a protein that some find inflammatory. By eliminating these components, proponents of the diet believe they can reduce inflammation and improve overall health. This makes finding a suitable, compliant milk substitute a high priority for many.

Homemade Almond Milk: The Paleo Gold Standard

Homemade almond milk, prepared with minimal ingredients, is unquestionably Paleo-friendly. By making it yourself, you have complete control over what goes in. The process is straightforward, typically involving only raw almonds, filtered water, and sometimes a pinch of sea salt for flavor. Optional sweeteners, like a few dates or honey, can also be added in moderation to create a sweeter beverage, as these are also considered Paleo-compliant. The result is a clean, additive-free, and nutrient-rich drink that perfectly aligns with the diet's core principles. This method ensures you avoid all the artificial and non-Paleo ingredients often found in commercial versions.

Navigating Store-Bought Almond Milk for Paleo

Most commercially produced almond milks are not Paleo-compliant due to added thickeners, stabilizers, and sweeteners. Brands often include ingredients to improve texture and extend shelf life that would not have been available during the Paleolithic era. Navigating the grocery store aisles requires a diligent review of the ingredients list, not just the product's front-facing marketing, which may contain misleading terms like "natural" or "healthy". Some brands do offer a Paleo-friendly version, typically containing just almonds and water, but they can be more expensive.

Common Non-Paleo Ingredients in Commercial Almond Milk

• Added Sugars: Many varieties, even those labeled "original" or "vanilla," contain refined sugars or syrups. Look for unsweetened options.
• Carrageenan: A thickener derived from seaweed, some studies link it to digestive inflammation, and it's generally avoided by strict Paleo followers.
• Gums: Ingredients like guar gum and xanthan gum are used for stabilization but are often omitted by purists because they are legumes or heavily processed.
• Lecithin: An emulsifier, often derived from soy, which is a legume and therefore not Paleo.
• Natural Flavors: This ambiguous term can hide non-Paleo ingredients or chemical processing methods.

Homemade vs. Store-Bought Almond Milk: A Paleo Comparison

| Feature | Homemade Almond Milk | Store-Bought Almond Milk | Compliance with Paleo | Excellent. Fully controlled, clean ingredients. | Often Poor. Requires careful label reading; most contain additives. | Ingredients | Raw almonds, water, optional Paleo sweeteners (dates, honey). | Mostly water (~98%), almonds (~2%), gums, thickeners, and sweeteners. | Cost | Generally more economical per serving if you buy almonds in bulk. | Often more expensive for compliant, cleaner brands. | Convenience | Requires preparation time (soaking, blending, straining). | Convenient and ready-to-use. | Nutritional Value | High in vitamin E from whole almonds. | Often fortified with calcium and vitamin D to mimic dairy. |

Nutritional Profile of Paleo-Friendly Almond Milk

A truly Paleo-friendly almond milk (homemade or clean store-bought) offers several nutritional benefits, though it is not a direct nutritional replacement for dairy milk, especially in terms of protein. It is naturally low in carbohydrates and calories, particularly unsweetened versions. This makes it an excellent choice for those managing blood sugar or weight. It is also a good source of vitamin E, a powerful antioxidant that protects the body from cellular damage. However, it is important to remember that almond milk is very low in protein compared to dairy milk, so you should ensure you are getting sufficient protein from other Paleo-compliant sources like lean meats and eggs. Fortified commercial versions often add calcium and vitamin D, but these are lacking in homemade versions.

How to Make Your Own Paleo Almond Milk

Making your own almond milk is a simple process that guarantees Paleo compliance. The standard method requires raw almonds and filtered water, along with a blender and a nut milk bag or cheesecloth for straining.

Instructions:

1. Soak 1 cup of raw almonds in water for at least 8 hours or overnight to soften them.
2. Drain and rinse the soaked almonds.
3. Blend the almonds with 4 cups of fresh, filtered water for about 1-2 minutes until creamy.
4. Strain the blended liquid through a nut milk bag or cheesecloth into a bowl or jar, squeezing to extract all the milk.
5. Store the finished almond milk in a sealed glass bottle in the refrigerator for up to 5 days.

Alternatives to Almond Milk on a Paleo Diet

While homemade almond milk is an excellent choice, other dairy-free, Paleo-friendly options are available. Coconut milk, particularly from a can (without gums or stabilizers), is a popular and creamy alternative, rich in medium-chain triglycerides (MCTs). Sunflower seed milk is another option, especially for those with tree nut allergies. Each alternative offers a different nutritional profile and flavor, allowing for variety in your Paleo diet.

Conclusion: Choosing Wisely for Your Paleo Lifestyle

Ultimately, whether almond milk is considered Paleo depends on the ingredients. While most store-bought varieties are not compliant due to the inclusion of additives and added sugars, homemade almond milk is a perfect, Paleo-friendly substitute for dairy. For those who choose to buy it, careful label reading is essential to find a minimally processed brand. By understanding the distinction and making mindful choices, you can easily incorporate this versatile and nutritious plant-based milk into your Paleo lifestyle.

Visit the Paleoista blog for more insights on dairy alternatives and the Paleo diet.

Frequently Asked Questions

Is unsweetened store-bought almond milk always Paleo?

No, even unsweetened store-bought almond milk can contain non-Paleo ingredients like carrageenan, guar gum, or lecithin, which are used as thickeners and stabilizers. Always check the ingredients list to be sure.

What additives should I avoid in store-bought almond milk for the Paleo diet?

For the Paleo diet, you should avoid additives such as carrageenan, xanthan gum, guar gum, sunflower lecithin, natural flavors, and any form of added sugar or syrup.

Why is homemade almond milk considered better for Paleo?

Homemade almond milk is considered better because it gives you full control over the ingredients, ensuring it contains only Paleo-approved items like almonds and water, with no unnecessary additives or preservatives.

Does almond milk offer the same nutritional value as cow's milk for Paleo dieters?

No, almond milk is not a nutritional equivalent to cow's milk. It is much lower in protein and often lower in calcium and vitamin D unless it is heavily fortified.

Can I use almond milk for baking on the Paleo diet?

Yes, you can use homemade or compliant store-bought almond milk as a dairy substitute in Paleo baking recipes.

What is the simplest recipe for homemade Paleo almond milk?

A simple recipe involves soaking raw almonds overnight, blending them with filtered water, and then straining the mixture through a nut milk bag or cheesecloth.

What other dairy-free milks are Paleo-compliant?

Other Paleo-compliant milk alternatives include homemade coconut milk (or canned versions without gums), cashew milk, and macadamia milk, provided they are made without non-Paleo additives.