Is there anything bad for you in almond milk?

November 13, 2025 •

4 min read

According to research published by WebMD, unsweetened almond milk can be a low-calorie and low-sugar alternative to cow's milk. However, many store-bought varieties, especially sweetened and flavored ones, contain additives and sugars that can be detrimental to your health, raising the question: 'is there anything bad for you in almond milk?'.

Quick Summary

Almond milk's quality varies widely by brand, with some containing potentially harmful additives like carrageenan and high levels of added sugar. It is also low in protein and unsuitable for those with nut allergies, contrasting with its often-touted benefits.

Key Points

Additives and Thickeners: Many store-bought almond milk brands contain additives like carrageenan and gums, which can cause digestive issues and inflammation, though research is inconclusive.
High Added Sugar: Sweetened and flavored almond milks can contain high amounts of added sugars, leading to increased calorie intake and heightened risks for chronic diseases like obesity and diabetes.
Low Protein Content: Compared to dairy milk, almond milk is very low in protein (around 1 gram per cup), making it nutritionally inadequate for infants and those with high protein needs.
Nutritional Deficiencies: Unless heavily fortified, almond milk lacks many nutrients found in dairy milk, such as vitamin B12, and the phytic acid in almonds can reduce the absorption of certain minerals.
Nut Allergy Risk: Almond milk is unsafe for individuals with tree nut allergies and should be avoided to prevent severe allergic reactions.
Potential Thyroid Issues: Almonds are goitrogenic, and excessive consumption may interfere with thyroid function, especially for those with existing thyroid conditions.
Homemade vs. Store-Bought: Homemade almond milk offers greater control over ingredients, higher nutrient density, and avoids controversial additives but has a much shorter shelf life.

Almond milk has become a staple for many looking for a dairy-free alternative, prized for its creamy texture and low calorie count. However, a closer look at the ingredients and nutritional profile reveals that it is not universally beneficial. Consumers must be aware of potential drawbacks, particularly concerning additives, sugar content, and overall nutritional balance. This article delves into the potential downsides to help you make an informed dietary choice.

The Problem with Additives and Stabilizers

Many commercially produced almond milk products contain additives to improve texture, consistency, and shelf life. While generally considered safe in small quantities, some of these ingredients have raised health concerns, particularly regarding their effect on the digestive system.

Controversial Ingredients in Almond Milk

Carrageenan: Extracted from red seaweed, carrageenan is used as a thickener and emulsifier. Some studies, primarily on animals, have linked carrageenan to intestinal inflammation, irritable bowel disease (IBD), and stomach discomfort. Though its safety for humans is still debated, many health-conscious consumers choose to avoid it.
Gums: Gums like gellan, xanthan, and guar gum are common thickening agents. While generally safe, excessive consumption can lead to digestive issues such as bloating and gas for some individuals.
Preservatives: Ingredients like potassium sorbate and sodium benzoate are used to extend shelf life but may affect gut bacteria and have other health implications in large amounts.

The Pitfalls of Added Sugar

Not all almond milk is created equal. The biggest nutritional trap is the added sugar found in many flavored and sweetened varieties. A single cup of chocolate-flavored almond milk, for instance, can contain over 20 grams of added sugar, dramatically increasing calorie intake without offering significant nutrients. Consuming too much added sugar is linked to a higher risk of obesity, type 2 diabetes, and heart disease. Choosing unsweetened almond milk is a crucial step to mitigate this risk.

Low Protein Content and Nutritional Gaps

For those replacing cow's milk with almond milk, a major consideration is the significant difference in protein content. A cup of cow's milk provides around 8 grams of protein, while almond milk offers only about 1 gram. This low protein count means almond milk is not a suitable substitute for infants and young children and can create nutritional gaps for adults relying on it as a primary milk source. Regular almond milk is also lower in many essential nutrients compared to dairy, including B vitamins, unless heavily fortified. Even with fortification, the absorption of some minerals can be less efficient due to phytic acid in the almonds.

Nut Allergies and Thyroid Concerns

Individuals with tree nut allergies should strictly avoid almond milk, as it can trigger a severe and potentially life-threatening allergic reaction. Even with careful processing, cross-contamination is always a risk. Beyond allergies, almonds are a goitrogenic food, meaning they contain substances that can interfere with thyroid function if consumed in large quantities. While moderate consumption is likely fine for most people, those with pre-existing thyroid conditions should exercise caution and consult their doctor.

Comparison: Store-Bought vs. Homemade Almond Milk

The risks associated with almond milk are most pronounced in store-bought versions. Homemade almond milk offers a different experience, with more control over ingredients and higher nutrient density.


Feature	Store-Bought Almond Milk	Homemade Almond Milk
Ingredients	Often contains water, a small percentage of almonds (as low as 2%), and various additives like sugars, thickeners, and preservatives.	Contains only almonds, water, and optional natural sweeteners (e.g., dates).
Nutritional Content	Variable; often low in protein and overall nutrient density. Fortified with vitamins and minerals, but absorption may be limited.	Higher nutrient density due to a higher almond-to-water ratio. Free from harmful additives.
Additives	May contain carrageenan, various gums (xanthan, gellan), and preservatives linked to digestive issues.	No additives or preservatives, resulting in a cleaner, more natural product.
Added Sugar	Sweetened varieties are often high in added sugars, contributing to health risks.	Sugar content is fully controllable and typically lower or non-existent.
Shelf Life	Longer shelf life due to pasteurization and preservatives.	Shorter shelf life (around 3-4 days refrigerated).
Convenience	Highly convenient and readily available.	Requires prep time and effort.

Conclusion: Making a Healthy Choice

Is there anything bad for you in almond milk? The answer depends heavily on the specific product. Unsweetened, additive-free almond milk can be a healthy option for many, particularly those with lactose intolerance or following a vegan diet. However, consumers must be vigilant about reading ingredient labels to avoid high sugar content and controversial additives like carrageenan. The low protein levels and potential anti-nutrient effects also mean it cannot replace dairy milk as a nutritional equivalent, especially for infants and children. For those seeking the purest option, making homemade almond milk is the best way to control ingredients and maximize nutritional benefits, though it requires more effort. Ultimately, for most, the key is moderation and informed selection. For personalized advice, particularly concerning nut allergies or thyroid issues, consulting a healthcare professional is always recommended.

For more information on the impact of various food additives, you can visit the Cornucopia Institute's report on carrageenan.

Frequently Asked Questions

Yes, for some individuals, almond milk can cause bloating, gas, or stomach discomfort. This is often due to the thickening agents and emulsifiers, like carrageenan and gums, found in many commercial brands.

Sweetened almond milk is considered less healthy than unsweetened versions. It often contains a significant amount of added sugar, which contributes empty calories and increases the risk of weight gain and chronic health conditions.

No. If you have a tree nut allergy, you should not drink almond milk. Despite processing, there is a risk of cross-contamination and the product is derived from almonds, which can trigger a severe allergic reaction.

Almond milk is primarily made from water and a small amount of almonds. The straining process removes most of the protein and fiber. As a result, its protein content is significantly lower than that of cow's or soy milk.

The safety of carrageenan is debated. While approved by regulatory bodies, some studies suggest it may cause inflammation and digestive issues in some people. For this reason, many consumers prefer to choose carrageenan-free products.

No, almond milk is not recommended for infants under one year old. It lacks the essential nutrients, including protein, that are crucial for their growth and development, and cannot replace breast milk or formula.

Yes, homemade almond milk has fewer risks as you control the ingredients. It contains no additives, preservatives, or unnecessary sugars, resulting in a cleaner and potentially more nutritious product.