Will I Gain Weight If I Drink Almond Milk?

A 2021 survey found that 32% of Americans use plant-based milk alternatives, with almond milk being the most popular choice. The good news is that drinking unsweetened almond milk is unlikely to cause weight gain, and can even support weight loss, but the key lies in understanding the type and quantity consumed.

Quick Summary

Unsweetened almond milk is low in calories and sugar, making it a good dairy substitute for weight management. Sweetened varieties, however, contain added sugars that can contribute to weight gain. The low protein content means it is not as filling as dairy milk, so pairing it with protein-rich foods is important for satiety.

Key Points

• Unsweetened almond milk is weight-friendly: Its low calorie and sugar content make it a useful tool for weight management, particularly when replacing higher-calorie dairy milk.

• Sweetened almond milk can cause weight gain: Flavored and sweetened varieties contain added sugars that increase overall calorie intake and can lead to weight gain.

• Low in protein: Almond milk contains very little protein, so it is not as filling as cow's milk. To stay full, pair it with protein-rich foods.

• Read the label for fortification: For essential nutrients like calcium and vitamin D, choose fortified commercial brands over homemade versions, which lack these additives.

• Portion control is still important: Even though it's low-calorie, over-consuming any beverage can lead to a calorie surplus and, consequently, weight gain.

The Nutritional Breakdown: What's Really in Your Glass?

Almond milk is made by blending almonds with water and straining out the solids, resulting in a low-calorie, dairy-free beverage. Its nutritional profile can vary dramatically depending on whether it is sweetened or unsweetened. Unsweetened almond milk is a minimalist's dream, containing very few calories, carbohydrates, and virtually no sugar. This makes it an excellent choice for those managing their weight, as it allows you to enjoy a creamy, milk-like beverage without significantly increasing your daily calorie count. A study found that replacing one daily serving of dairy milk with almond milk resulted in a decrease in body weight.

Unsweetened vs. Sweetened: The Key Difference for Weight Management

It is crucial to read the nutrition label when purchasing almond milk. While unsweetened versions are a low-calorie, sugar-free option, sweetened or flavored varieties can have significant amounts of added sugar. A single cup of chocolate-flavored almond milk, for instance, can contain over 21 grams of added sugar. Excess sugar intake is directly linked to weight gain and an increased risk of chronic diseases. To avoid this, always opt for the unsweetened and unflavored versions, and be mindful of your overall sugar intake from other sources.

The Role of Calories and Protein

The fundamental principle of weight management is a simple calorie equation: consume fewer calories than you burn to lose weight, and consume more to gain weight. Unsweetened almond milk is extremely low in calories, with only about 30–50 calories per cup, compared to around 150 calories in whole dairy milk. This stark difference means that swapping to unsweetened almond milk can significantly reduce your daily calorie intake, contributing to weight loss over time.

The Protein Problem: Why Almond Milk Isn't a Standalone Solution

Despite its low calorie count, almond milk falls short in one major area: protein. A single cup provides only about 1 gram of protein, far less than the 8 grams found in cow's milk. Protein is essential for promoting satiety, helping you feel full and satisfied for longer periods. The low protein content means that almond milk alone is not very filling and can leave you feeling hungry shortly after consumption, potentially leading to overeating later on. To counter this, it is recommended to pair almond milk with other protein-rich foods, such as adding protein powder to a smoothie or having it with high-protein cereal.

Comparison Table: Almond Milk vs. Dairy Milk

Nutrient	Unsweetened Almond Milk (1 cup)	Whole Dairy Milk (1 cup)
Calories	30–50	~150
Protein	~1 g	~8 g
Total Fat	2.5–3 g	8 g
Carbohydrates	1–2 g	12 g
Sugar	0 g (added)	12 g (lactose)
Vitamin E	Very High	Trace
Calcium	Fortified	Natural & Fortified

Making the Right Choice for Your Health Goals

Smart Ways to Incorporate Almond Milk

• Smoothies: Use unsweetened almond milk as a low-calorie base for smoothies. Add protein powder, fruits, and a handful of spinach for a nutrient-dense meal replacement.
• Cereal and Oatmeal: Swap dairy milk for unsweetened almond milk in your morning cereal or oatmeal to reduce calories without sacrificing flavor.
• Coffee and Tea: Use a splash of unsweetened almond milk instead of high-fat creamers to cut calories and fat.
• Cooking and Baking: Almond milk can be used in many recipes that call for dairy milk, helping you lower the overall calorie count of dishes.

The Importance of Fortification

Commercial almond milk is often fortified with key nutrients like calcium and vitamin D, which are naturally present in cow's milk but lacking in almonds themselves. Fortification ensures that switching to almond milk doesn't leave you with a nutritional gap. It is important to read the label to ensure you are choosing a fortified product, as homemade versions will lack these added vitamins and minerals.

Conclusion

Ultimately, whether or not you will gain weight if you drink almond milk depends entirely on the type you choose and how you incorporate it into your diet. Opting for unsweetened almond milk is a smart choice for weight management, as its low calorie and sugar content can help you reduce overall energy intake. However, it is essential to remember its low protein and fiber content, which means it should be paired with other foods to ensure you feel full and satisfied. Sweetened versions, loaded with added sugars, can easily contribute to weight gain and should be consumed in moderation or avoided. By being mindful of these factors, almond milk can be a healthy, versatile, and weight-friendly addition to your diet. For those with nut allergies, it is important to remember that almond milk is not an option. Always check with a healthcare professional or a registered dietitian for personalized dietary advice. For more detailed nutritional information on plant-based alternatives, the National Institutes of Health provides a wealth of evidence-based resources.

Will I gain weight if I drink almond milk?

• Unsweetened vs. Sweetened: Unsweetened almond milk is extremely low in calories and sugar, making it beneficial for weight management. Sweetened versions contain high amounts of added sugar, which can cause weight gain.
• Low Calorie Count: With significantly fewer calories than dairy milk, unsweetened almond milk can help you reduce your overall daily calorie intake, supporting weight loss.
• Not Filling Alone: Almond milk is low in protein and fiber, meaning it may not promote satiety as effectively as cow's milk. Pairing it with protein-rich foods is recommended.
• Check for Fortification: Many commercial brands are fortified with calcium and vitamin D, essential nutrients often lacking in homemade versions.
• Calorie Surplus: Drinking too much of any beverage, even low-calorie almond milk, can contribute to weight gain if it results in consuming more calories than you burn.
• Dairy-Free Alternative: For those with lactose intolerance or a dairy allergy, almond milk is a great substitute that won't cause gastrointestinal discomfort.
• Versatile Usage: Use unsweetened almond milk in smoothies, coffee, cereal, and cooking to reduce calorie content without sacrificing taste.

FAQs

Question: Is it okay to drink almond milk every day? Answer: Yes, drinking unsweetened, fortified almond milk daily is generally safe for most people, especially as a replacement for higher-calorie, sugary beverages. However, be mindful of the low protein content and ensure you get enough protein from other sources in your diet.

Question: Does almond milk have more calories than dairy milk? Answer: No, unsweetened almond milk has significantly fewer calories than dairy milk. For example, unsweetened almond milk has about 30–50 calories per cup, while whole dairy milk has around 150 calories per cup.

Question: Why is almond milk so low in calories? Answer: Almond milk is primarily water with a small amount of blended almonds. The low concentration of almonds and the removal of pulp during processing result in a final product that is very low in calories compared to the whole nuts.

Question: Is almond milk a good source of protein? Answer: No, almond milk is a poor source of protein, providing only about 1 gram per cup. If you rely on milk for protein, you should opt for fortified soy milk or cow's milk, or increase your protein intake from other dietary sources.

Question: How can I use almond milk to help with weight loss? Answer: To use almond milk for weight loss, choose the unsweetened variety and use it to replace higher-calorie drinks like whole milk, sweetened sodas, or creamy coffee beverages. Use it in smoothies with protein powder or mix it into oatmeal to help increase satiety.

Question: Do fortified almond milk and cow's milk have similar nutritional values? Answer: Fortified almond milk often has similar or higher levels of calcium and vitamin D compared to cow's milk. However, cow's milk remains a much better source of protein.

Question: Can sweetened almond milk cause weight gain? Answer: Yes, sweetened almond milk contains added sugars that can increase your overall calorie intake and contribute to weight gain, especially if consumed in large amounts. Always check the nutrition label for added sugars.

Citations

[ { "title": "Almond Milk: Weight Loss, Nutrition Facts, Health Benefits & Calories", "url": "https://www.noom.com/blog/nutrition/almond-milk-for-weight-loss/" }, { "title": "7 benefits of almond milk - Medical News Today", "url": "https://www.medicalnewstoday.com/articles/318612" }, { "title": "Is Almond Milk Good for Weight Loss? Benefits & Tips", "url": "https://krishival.com/blogs/health-benefits/almond-milk-good-for-weight-loss" }, { "title": "What Happens to Your Body When You Drink Almond Milk", "url": "https://www.eatingwell.com/almond-milk-health-benefits-8387408" }, { "title": "Is Almond Milk Healthy? Nutrition, Benefits, and Downsides", "url": "https://www.healthline.com/nutrition/almond-milk" }, { "title": "(PDF) Effects of Almond Milk on Body Measurements and ...", "url": "https://www.researchgate.net/publication/303693814_Effects_of_Almond_Milk_on_Body_Measurements_and_Blood_Pressure" }, { "title": "Is Almond Milk Good for Weight Loss? - Nourish", "url": "https://www.usenourish.com/blog/is-almond-milk-good-for-weight-loss" } ] }

Frequently Asked Questions

Does almond milk cause bloating?

Almond milk is lactose-free, which makes it a good option for people who are lactose intolerant and often experience bloating from dairy products. However, some people may experience digestive issues due to added gums or emulsifiers in commercial almond milk, though this is uncommon.

What is the difference between sweetened and unsweetened almond milk?

The main difference is the sugar content. Unsweetened almond milk has no added sugar and is very low in carbohydrates and calories. Sweetened varieties contain added sugars to enhance flavor, which increases their calorie count.

Can I replace dairy milk with almond milk completely?

You can replace dairy milk with almond milk, but be mindful of the nutritional differences, particularly the low protein content of almond milk. Ensure you are getting enough protein and other key nutrients from other sources in your diet, and choose a fortified brand.

Is homemade almond milk better than store-bought?

Homemade almond milk is additive-free, but store-bought versions are often fortified with important nutrients like calcium and vitamin D. The best choice depends on your priorities regarding additives versus fortification.

What is the best type of almond milk for weight loss?

Unsweetened and unflavored almond milk is the best type for weight loss due to its minimal calorie and sugar content. Always check the label to avoid added sugars and other calorie-dense additives.

Does almond milk affect blood sugar levels?

Unsweetened almond milk has a low glycemic index, meaning it does not cause significant spikes in blood sugar levels. This makes it a suitable choice for individuals managing diabetes or looking to control blood sugar.

Is almond milk suitable for children?

Almond milk is not suitable for infants under one year old as it lacks the necessary fat, protein, and other nutrients needed for proper growth and development. For toddlers and older children, it can be part of a balanced diet, but other sources of protein are needed.