What's the healthiest almond milk out there? A complete buying guide

Did you know that some commercial almond milk can contain as little as 2% almonds? Finding what's the healthiest almond milk out there requires you to look beyond the marketing and focus on what's actually inside the carton.

Quick Summary

The healthiest almond milk is unsweetened and fortified, with a minimal ingredient list free of inflammatory oils and additives. Homemade is the purest option, but several store-bought brands offer healthy alternatives.

Key Points

• Check for 'Unsweetened': The most crucial step is to avoid almond milks with high levels of added sugar and calories.

• Read the Ingredients: The healthiest options have a short ingredient list with no artificial flavors, oils, or unnecessary gums.

• Look for Fortification: Choose brands fortified with calcium and vitamin D to ensure you are not missing out on key nutrients found in dairy milk.

• Be Mindful of Additives: Certain thickeners like carrageenan can cause digestive issues in sensitive individuals; opting for gum-free brands is best.

• Consider Homemade: Making your own almond milk gives you complete control over ingredients and guarantees freshness, though it has a shorter shelf life.

• Compare Nutritional Labels: Pay attention to the fat, protein, and almond content, as this can vary significantly between brands.

The Healthiest Choice Starts with Simple Ingredients

When evaluating what's the healthiest almond milk, the ingredient list is the most important factor. The ideal almond milk is made from just a few components: almonds, filtered water, and sea salt. However, many commercial products are far more complex. The primary culprits to watch for include:

• Added Sugars: Sweetened and flavored almond milks often contain a significant amount of added sugars, which can lead to unnecessary calorie intake and blood sugar spikes. Always opt for unsweetened varieties to ensure you’re getting a low-sugar product.
• Inflammatory Vegetable Oils: Many brands add cheap oils like sunflower or canola oil to create a creamier mouthfeel. These oils can contribute to inflammation, and it is best to choose a product that gets its fat naturally from the almonds.
• Thickeners and Gums: Stabilizers like carrageenan, gellan gum, and guar gum are used to prevent separation and provide a thicker consistency. While generally considered safe in small quantities, some people report digestive issues with these additives. Opt for brands labeled "carrageenan-free" or with fewer thickeners if you have a sensitive stomach.

Understanding the Nutritional Differences

Beyond the ingredient list, it's vital to compare nutritional facts, particularly between unsweetened and sweetened varieties.

Unsweetened Almond Milk

• Low in Calories and Carbs: Typically contains about 30-40 calories per cup, making it a great option for weight management.
• Excellent Source of Vitamin E: Almonds are naturally rich in vitamin E, a powerful antioxidant that supports heart and skin health.
• Often Fortified: Many commercial brands fortify their unsweetened almond milk with bone-building nutrients like calcium and vitamin D, which are not naturally present in large quantities.
• Low in Protein: One major drawback is its very low protein content, with only about 1 gram per cup compared to 8 grams in cow's milk.

Sweetened Almond Milk

• Higher in Calories and Sugar: A cup can contain over 12 grams of added sugar and significantly more calories than its unsweetened counterpart.
• Can Cause Blood Sugar Spikes: The added sugars are quickly absorbed and can cause rapid increases in blood sugar levels, which is a concern for people with diabetes.

How to Find the Healthiest Store-Bought Almond Milk

When you are at the grocery store, use this simple checklist to choose the healthiest option:

1. Check the label for "Unsweetened". This is the single most important step to avoid added sugars.
2. Scan the ingredients list for short, simple components. Look for water, almonds, and salt, with minimal additional ingredients.
3. Confirm the product is fortified with calcium and Vitamin D. These are essential nutrients, especially if you are transitioning from dairy.
4. Avoid thickeners and stabilizers if you have concerns. Look for brands that explicitly state they are carrageenan-free or have a higher percentage of almonds, which naturally provides thickness.
5. Look for options that are carrageenan-free. Some companies have removed this ingredient due to potential links to gut inflammation.

Comparison of Popular Unsweetened Almond Milk Brands

Brand	Sweetener	Additives (Gums/Stabilizers)	Fortified with Calcium & Vitamin D?	Overall Health Profile
Califia Farms Organic	No	No (Minimal ingredients)	Yes	High almond content, minimal additives. Excellent choice.
Malk Organic Unsweetened	No	No (Gum-free)	No	Purest ingredients (water, almonds, salt). Not fortified, but very clean.
Three Trees Organic Unsweetened	No	No	Yes	High quality, pure ingredients. Excellent for taste.
Silk Unsweetened	No	Gellan Gum	Yes	Widely available, creamy texture. Contains some additives.
Blue Diamond Almond Breeze	No	Gellan Gum	Yes	Very common and affordable, but more processed and watery than others.
Elmhurst Unsweetened	No	No (Milked almonds)	Yes	Good quality, thicker milk consistency.

Homemade Almond Milk: The Ultimate Healthy Option

For those seeking complete control over their ingredients, homemade almond milk is the healthiest choice. By making it yourself, you ensure there are no added sugars, thickeners, or preservatives. The process is simple, involving soaking raw almonds, blending them with filtered water, and straining the pulp through a nut milk bag. While it requires more effort and has a shorter shelf life (about 4–5 days in the fridge), the result is a fresh, clean, and highly nutritious beverage.

Conclusion: Making Your Best Almond Milk Choice

Choosing the healthiest almond milk depends on your priorities. For maximum purity and control, making it at home is the best route. If you prefer the convenience of store-bought, always check the label for unsweetened options that are fortified with calcium and vitamin D. Prioritize brands with the shortest ingredient list and avoid unnecessary additives like carrageenan and gums, especially if you have digestive sensitivities. By being a mindful consumer, you can confidently find a delicious and healthy almond milk that fits your lifestyle. For more information on the health benefits of almond milk, visit Healthline's article on the topic.

Is Almond Milk for Everyone?

While a great alternative for many, almond milk has considerations. Its low protein content means you need to get protein from other sources. It is also unsuitable for infants and should be avoided by individuals with tree nut allergies. Those with low thyroid function should also be cautious, as almonds can interfere with iodine absorption.

Frequently Asked Questions

Which is healthier: unsweetened or sweetened almond milk?

Unsweetened almond milk is significantly healthier, as it contains much less sugar and fewer calories than sweetened versions. Sweetened options often contain added sugars that can cause blood sugar spikes.

Is almond milk fortified with calcium and Vitamin D?

Many commercial almond milks are fortified with calcium and vitamin D to match the nutritional profile of cow's milk. However, homemade versions are not fortified, so it's important to check the label.

What are the common additives in store-bought almond milk?

Common additives include thickeners like gellan gum and carrageenan, emulsifiers like lecithin, and added sugars or flavorings. Healthy options typically have a minimal ingredient list.

Does almond milk contain a lot of protein?

No, almond milk is naturally very low in protein, providing only about 1 gram per cup. If you're using it as a milk replacement, you'll need to find other protein sources.

Is homemade almond milk better than store-bought?

Homemade almond milk is often considered better because you have complete control over the ingredients, ensuring it's free of unnecessary additives, preservatives, and sugars. However, it has a much shorter shelf life.

Can I use almond milk for weight loss?

Unsweetened almond milk is low in calories, making it a good option for weight management when used as part of a balanced diet. It’s also low in carbohydrates.

Is almond milk good for people with lactose intolerance?

Yes, almond milk is naturally lactose-free and dairy-free, making it a suitable and popular alternative for individuals with lactose intolerance or milk allergies.