Is Plain Unsweetened Almond Milk Good for You? The Full Health Breakdown

According to the Food and Drug Administration (FDA), soy is the only plant-based milk considered nutritionally equivalent to dairy milk. Yet, unsweetened almond milk has surged in popularity as a dairy alternative, raising questions about its true health value, benefits, and drawbacks.

Quick Summary

This article explores the health benefits, nutritional information, and potential drawbacks of unsweetened almond milk, comparing it to dairy options and offering guidance for mindful consumption.

Key Points

• Low in calories: Plain unsweetened almond milk is significantly lower in calories than dairy milk, making it beneficial for weight management.

• High in vitamin E: It is a strong source of vitamin E, an antioxidant that protects against cell damage from free radicals.

• Often fortified: Many commercial brands are fortified with calcium and vitamin D to support bone health.

• Naturally low in sugar: Unsweetened almond milk is low in carbs and has no added sugar, helping to regulate blood sugar levels.

• Low in protein: Unlike dairy or soy milk, it offers very little protein, requiring supplementation from other food sources.

• Contains additives: Many store-bought varieties include thickeners and emulsifiers, which can cause digestive issues in some people.

• Dairy and lactose-free: It is a great alternative for those with lactose intolerance, dairy allergies, or who follow a vegan diet.

What's Inside Your Carton: The Nutritional Profile

Unsweetened almond milk is a low-calorie, dairy-free beverage made from ground almonds and water. While it is a diluted source compared to whole almonds, most commercial brands are fortified with essential vitamins and minerals.

• Low in calories: With just 30-40 calories per cup, it is significantly lower in calories than dairy milk, making it a good choice for weight management.
• Rich in vitamin E: It is an excellent source of vitamin E, a powerful antioxidant that helps protect your cells from damage caused by free radicals.
• Often fortified with calcium and vitamin D: Most store-bought varieties are fortified with calcium to support bone health and vitamin D to aid in its absorption.
• Naturally low in sugar and carbohydrates: Unlike sweetened versions, plain unsweetened almond milk contains minimal sugars and carbs, making it suitable for those watching their blood sugar levels.
• Source of heart-healthy fats: The small amount of fat it contains is primarily monounsaturated and polyunsaturated, which are beneficial for cardiovascular health.

Benefits of Choosing Plain Unsweetened Almond Milk

The decision to incorporate unsweetened almond milk into your diet can offer several health advantages, depending on your individual needs and goals.

Supporting Weight Management

Unsweetened almond milk’s low-calorie count makes it an effective tool for those looking to manage their weight. Substituting higher-calorie dairy milk with almond milk can help create a calorie deficit, an important factor in weight loss. The monounsaturated fats present also contribute to a feeling of fullness, aiding in appetite control.

Heart Health and Cholesterol Management

Studies on almonds suggest that regular consumption can help lower LDL ('bad') cholesterol and increase HDL ('good') cholesterol. While the effects of almond milk specifically are less concentrated, the presence of these heart-healthy fats and antioxidant vitamin E offers a supportive role in a heart-conscious diet.

A Great Dairy-Free, Vegan, and Lactose-Free Alternative

For those with lactose intolerance or dairy allergies, or who follow a vegan diet, unsweetened almond milk is a versatile and accessible substitute. It provides a creamy, nutty flavor and consistency for use in coffee, smoothies, cereal, and recipes, without causing digestive discomfort.

Potential Aid for Blood Sugar Regulation

With its very low sugar and carbohydrate content, unsweetened almond milk has a minimal impact on blood sugar levels, making it a favorable choice for individuals managing diabetes. It provides a low-glycemic option that doesn't cause the rapid blood sugar spikes associated with sugary drinks.

Important Considerations and Potential Downsides

While unsweetened almond milk is a healthy option, it is not a nutritional powerhouse and comes with a few limitations.

Low Protein Content

One of the most significant drawbacks of almond milk is its low protein level. A single cup provides only about 1 gram of protein, a stark contrast to the 8 grams found in cow's milk. For individuals relying on milk as a protein source, particularly infants and children, this gap must be addressed through other dietary sources.

Additives and Thickeners

Many commercial almond milk brands include additives like carrageenan, gums, and emulsifiers to improve texture and shelf stability. Some of these additives, particularly carrageenan, have been linked to digestive issues and inflammation in sensitive individuals. Choosing brands with minimal ingredients or making your own can help avoid these additives.

Environmental Impact

The production of almonds requires a significant amount of water. For environmentally conscious consumers, this high water footprint may be a concern when compared to other plant-based milk alternatives or even dairy in some regions.

Risk of Nut Allergies

As an almond product, this milk is unsuitable for anyone with a tree nut allergy. Consumption could trigger a severe allergic reaction.

Comparison: Unsweetened Almond Milk vs. Dairy Milk

Choosing between almond milk and dairy milk depends on your specific nutritional needs and health goals. Here is a quick comparison of the key nutritional differences per cup, based on typical fortified unsweetened almond milk and 2% dairy milk.

Nutrient	Unsweetened Almond Milk	2% Dairy Milk	Key Difference
Calories	~40 kcal	~122 kcal	Almond milk is significantly lower in calories.
Protein	~1 gram	~8 grams	Dairy milk offers significantly more protein.
Fat	~2.5 grams	~4.7 grams	Almond milk has less fat, and it is primarily unsaturated.
Carbohydrates	~1 gram	~12 grams	Almond milk is very low in carbs and sugars.
Sugar	0 grams	~12 grams (natural)	Almond milk contains no added sugars; dairy has natural lactose.
Calcium	Often fortified	Naturally high	Both can be good sources if almond milk is fortified.
Vitamin E	High (natural)	Absent	Almond milk is a natural source of this antioxidant.

Making Plain Unsweetened Almond Milk at Home

For the purest option, free from additives and thickeners, consider making almond milk at home. While it will lack the added fortifications of commercial versions, it provides control over ingredients and freshness.

Ingredients:

• 1 cup raw almonds, soaked overnight
• 4 cups filtered water

Instructions:

1. Soak almonds overnight, then drain and rinse them thoroughly.
2. Add the rinsed almonds and 4 cups of fresh, filtered water to a high-speed blender.
3. Blend on high for 1-2 minutes until smooth and creamy.
4. Strain the mixture through a nut milk bag or cheesecloth into a bowl.
5. Gently squeeze the bag to extract all the liquid.
6. Store your fresh almond milk in an airtight jar in the refrigerator for up to 5 days.

Conclusion

So, is plain unsweetened almond milk good for you? Overall, yes. It is a nutritious, low-calorie, and versatile dairy alternative, especially for those with lactose intolerance, allergies, or who follow a vegan diet. It offers notable benefits, including high vitamin E content and heart-healthy fats, while also being low in calories and sugar. However, its low protein content and potential for additives in commercial brands are important considerations. By opting for fortified, unsweetened versions and supplementing protein from other sources, you can easily incorporate almond milk into a balanced, healthy diet that meets your needs. Ultimately, the best choice depends on your personal health goals and preferences, but unsweetened almond milk is a solid option when consumed mindfully. For more information on dietary needs and milk alternatives, consult a registered dietitian or nutritionist for personalized advice.

Choosing the Right Almond Milk for Your Health Goals

1. Prioritize unsweetened: Always check labels for 'unsweetened' to avoid unnecessary added sugars and calories.
2. Look for fortification: Ensure commercial brands are fortified with calcium and vitamin D to support bone health.
3. Check ingredients: Read the ingredient list to avoid thickeners and gums like carrageenan if you have a sensitive stomach.
4. Balance protein intake: Supplement the low protein content of almond milk with other sources like nuts, seeds, and legumes.
5. Consider homemade: For maximum control over ingredients, try making your own almond milk at home.
6. Assess dietary needs: Evaluate your individual health goals, such as weight management, heart health, or specific dietary restrictions, to determine if almond milk is the right fit.
7. Mind your allergies: Individuals with tree nut allergies must avoid almond milk and all other nut milks entirely.

Frequently Asked Questions

Is unsweetened almond milk healthier than regular milk?

Unsweetened almond milk is lower in calories and sugar than dairy milk but is also significantly lower in protein. Dairy milk contains more natural vitamins and minerals, while almond milk is often fortified. The healthier choice depends on your specific nutritional needs and health goals.

Does unsweetened almond milk help with weight loss?

Yes, unsweetened almond milk can support weight loss due to its very low-calorie content. Using it to replace higher-calorie beverages can help create a calorie deficit. However, its low protein content means it may not be as satiating as other options, so it should be paired with other protein-rich foods.

Is almond milk bad for your thyroid?

For individuals with compromised thyroid function, high consumption of almonds may interfere with iodine absorption. If you have a low thyroid, it is best to consume almond milk in moderation and consult a doctor or registered dietitian.

Why does almond milk have such a low protein count?

Almond milk has a low protein count because it is primarily water, with a very small percentage of almonds. Much of the protein from the whole almonds is lost during the straining process when the milk is produced.

Can people with nut allergies drink almond milk?

No, individuals with a tree nut allergy should not consume almond milk, as it is made from almonds and can cause a severe allergic reaction.

What are the drawbacks of commercial almond milk?

Potential drawbacks of commercial almond milk include low protein content, minimal fiber, and the inclusion of additives like carrageenan and gums, which can cause digestive discomfort in sensitive individuals. Sweetened varieties also contain high levels of added sugar.

How can I choose the healthiest almond milk?

To choose the healthiest almond milk, look for 'unsweetened' on the label to avoid added sugars and check that it is fortified with calcium and vitamin D. Additionally, look for brands with a shorter ingredient list and fewer additives.