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Almond Milk - Nutritional And Health Benefits, And Some Side Effects

Updated on January 1, 2016
rajan jolly profile image

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

About Almond Milk

Almond milk is made by blending raw almonds, that have been previously soaked in water overnight, with water to produce nutrient rich almond milk, a popular dairy milk substitute.

Almond milk is a great alternative for those allergic to dairy milk and is a great choice for vegans too.

It is good to drink and can also be used in recipes that require milk as it is rich and creamy. Some people prefer its nutty, light and crisp taste to that of dairy milk.

Almond milk can be used to make tea, coffee or smoothies. It can also be used in baking, to make ice cream, soups, puddings and as a replacement for buttermilk. Use it in hot or cold cereals to replace dairy milk.

Almond milk does not need refrigeration and is thus easier to store than dairy milk. Being free of lactose it is easier digested than dairy milk.

Almond Milk


Commercially Available Almond Milk

Commercially available prepackaged almond milk does not provide the same benefits as homemade almond milk as they have :

  • Added additives and preservatives
  • Added synthetic vitamins
  • May have added sugar

All the above reduce the beneficial effects of almond milk.

Good healthy almond milk can be made easily at home by blending together :

  • 1 cup raw almonds soaked overnight in water
  • a few pitted dates
  • a pinch of salt
  • 3 cups of water

Blend for a few minutes in a blender and strain out the almond pulp through a cheesecloth. The almond milk can stay good for 3 days in the fridge. You can use the residual almond pulp in making cookies, crescent, added to yogurt etc.

Watch the video below to see how easy it is to make almond milk at home

Homemade Almond Milk

Compare The Nutrients In Dairy Milk

A serving of 8 ounces of whole dairy milk provides :

  • High levels of protein about 8 grams.
  • High levels of fat at 8 grams.
  • High content of saturated fat at 5 grams per serving.
  • Contains 24 mg of cholesterol and provides 146 calories per serving.

Nutritional Benefits Of Almond Milk

A serving of 8 ounces of almond milk provides the following nutritional benefits :

  • A number of vitamins and minerals like Vitamins A and E, the minerals magnesium, manganese, iron, calcium, phosphorus, potassium, selenium and zinc.
  • A decent amount of fiber more than that in dairy milk.
  • About 40 calories thus being low in calories than dairy milk.
  • Also low in fat at 3 gms per serving.
  • Is free of lactose, gluten, casein, cholesterol and saturated fats.
  • Omega-3 fatty acids
  • Provides 4% of the daily requirement of iron.
  • Low in carbohydrates at 8 grams per serving and has low glycemic index.
  • Provides 10% of the daily requirement of Vitamin A & 50 % of Vitamin E.

Almond milk is healthier as it contains a variety of vitamins and minerals. It also contains high levels of antioxidants. The only drawback is that almond milk is low in protein at 1 gram per serving of 8 ounces.

Health Benefits Of Almond Milk

Some of the healthy benefits of almond milk are :

  • Lowers LDL cholesterol due to the monounsaturated fats in it.
  • The flavonoids help protect against heart disease.
  • Almond milk is easily digested and is free of lactose making it ideal for those suffering from lactose intolerance.
  • It is free of antibiotics and growth hormones which are present in cow's milk. Growth hormones are injected in dairy to raise milk production.
  • Also contains heart healthy poly and monounsaturated fats.
  • Almond milk suppresses prostate cell cancer growth according to a study published in a 2011 issue of Cancer and Nutrition.
  • Homemade almond milk is free of sugar and is low in calories thus helping to lose or maintain weight.
  • It is low in sodium but high in potassium thus helps in maintaining normal blood pressure and preventing heart disease.
  • As it is low in carbohydrates, it does not raise blood sugar levels significantly and therefore reduces the risk of diabetes.
  • Almond milk helps to maintain healthy bones because of its high calcium content. The magnesium enhances absorption of calcium and reduces risk of osteoporosis.
  • The high vitamin E levels offer excellent antioxidant levels while vitamin A helps to maintain eye health.

Some Side Effects Of Almond Milk

  1. Almond milk in large quantities can suppress the function of the thyroid gland and hence cause health problems for those having low thyroid function. Avoid almond milk if you have a thyroid problem.

    For those without thyroid problems almond milk is safe.

  2. Almond milk is not suitable for those with nut allergies.

  3. Babies should not be given almond milk as studies reported in the Journal of the American College of Nutrition have demonstrated that it can lead to autoimmune thyroid disease in those fed almond milk. The goitrogenic chemicals that are naturally present in almond milk are too high for infants.

    Moreover, almond milk is also nutritionally inadequate for growing babies.

In Closing

Always prefer making your own almond milk as commercially made almond milk has less dietary fiber, higher calories and a lot of unwanted additives are used to thicken the almond milk and stabilize it; synthetic vitamins A and D are added to it, anti caking agent like calcium carbonate is added

For thickening, thickeners including carrageenan are added. Carrageenan is a food additive extracted from a red seaweed, Chondrus crispus and has no nutritive value. Rather some forms of it cause ulcers, stomach problems and gastrointestinal cancers. It is harmful to health and causes inflammations in the body. Chronic inflammation is the cause of diseases like Alzheimer's, Parkinson's, diabetes, heart disease, cancer and others.

Hence always make and consume homemade almond milk.

The Nutritional Benefits Of Drinking Almond Milk

Raw Almond Milk in the Vitamix (no straining)

© 2013 Rajan Singh Jolly


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    • Michael A Hurtado profile image

      Michael A Hurtado 

      6 years ago

      Hi Rajan,

      Nice article, I came here looking to see if almond milk could give you thyroid cancer, my friend must of misread. i see growing babies shouldnt drink it tho, does that mean a breastfeeding mother should hold off on drinking almond milk until she stops breastfeeding? Thank you for your time.

    • profile image


      6 years ago

      You say there is an article from The Journal of the American College of Nutrition but no citation? A link directly to the research or it never happened!

    • Imogen French profile image

      Imogen French 

      6 years ago from Southwest England

      Good article, with very useful information, thanks.

    • moonlake profile image


      6 years ago from America

      My cousin has to drink almond milk she was staying with my aunt. My aunt called and told me all about the almond milk she was complaining that it does not make good milk gravy. I have never tasted it so I never knew much about it. Your hub explains a lot. Thanks for sharing. Voted up and shared.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Hi Sue,

      It's very easy making almond milk at home. I hope you give it a try. Thanks for stopping by.

    • profile image


      6 years ago

      Hi Rajan,

      I have only tried commercially made almond milk. I stopped buying it because of the all additives you have mentioned in this hub.

      Voted up +++ shared and pinned

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @brakel2-the best almond milk is the one made at home and yes, coconut water is another healthy drink. Thanks for the read and sharing.

      @Jaye-thanks and it is always good to know that even the healthiest of foods have certain side effects so that one can taste the needed precautions, if any.

      Thanks for reading.

    • JayeWisdom profile image

      Jaye Denman 

      7 years ago from Deep South, USA

      I wish I'd known the potential side effects of almond milk years ago. Between consuming too much soy (which also has the goitronic effect) and almond milk, I wrecked my thyroid gland. It stopped functioning, became enlarged and grew around my esophagus. It had to be surgically removed, and I now take thyroid medication for the rest of my life. Thanks for informing vegans and other people who consume a lot of almond milk that there might be consequences.

      Voted Up++


    • brakel2 profile image

      Audrey Selig 

      7 years ago from Oklahoma City, Oklahoma

      Hi Rajan - I love almonds, and have heard more talk lately about almond milk. I wonder if organic almond milk would be an edible product. Every day, I eat sliced almonds and flax in my yogurt, and it is out of this world. You gave a very good review of the product, covering pros and cons and recipes. Lately I have developed a taste for coconut water so will now try to add almond milk to my diet. Sharing this article. Blessings Audrey

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Carol, I had no idea your blog was up and running. What's the address?

    • carol7777 profile image

      carol stanley 

      7 years ago from Arizona

      interesting.. Never drink any kind of milk, but can see many benefits here. Great job as always..Have you checked out my new blog?

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @Chitrangada-yes, it is surprising that something as healthy as almonds milk has side effects. Thanks for reading and sharing.

      @Elisha-surprising isn't it? Thanks for stopping by..

      @Pinto-thank you.

      @Indian Chef-yes, of course but if you need milk you need to grind them and squeeze it out. Thanks for sharing.

      @Shadaan-you might like it since it doesn't taste like dairy milk.

    • younghopes profile image

      Shadaan Alam 

      7 years ago from India

      i have never tried almond milk because i just don't like 'milk' but i am sure others would be enjoying this one out

    • Indian Chef profile image

      Indian Chef 

      7 years ago from New Delhi India

      Very nicely written hub Rajan. Just one question.. if we have almonds soaked in water overnight are they as good as almond milk. Interesting hub. Voting up and sharing.

    • pinto2011 profile image


      7 years ago from New Delhi, India

      Hi Rajan! This is really going to help me as am allergic to dairy milk. This is very informative article.

    • Elisha Jachetti profile image

      Elisha Jachetti 

      7 years ago

      I can't believe there are side effects to simple almond milk! That is so strange. It makes me wonder what other foods have side effects.

    • ChitrangadaSharan profile image

      Chitrangada Sharan 

      7 years ago from New Delhi, India

      Very useful and informative hub as always!

      The video is really helpful. I had no idea that Almond milk can have side effects too.

      Thanks for sharing, voted up and shared!

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @Audrey-glad you like the info. Thank you.

      @Victoria- taste is a small factor when one considers the health benefits. Dairy milk with a lower fat content is a good option.

      @Lady Guinevere- yes almond milk doesn't set like dairy milk. That could be a problem if one needs something like the consistency of yogurt/pudding.

    • Lady Guinevere profile image

      Debra Allen 

      7 years ago from West By God

      We use Almond Milk in our house because I am allergic to dairy. It's not lactose is a protein/enzyme within the cow's milk itself that is the allergen. I wrote an article on this subject and it was first published here and now it's home is on Wizzley.

      I have found that you cannot make puddings with Almond Milk. It gives a very soft set.

    • Victoria Lynn profile image

      Victoria Lynn 

      7 years ago from Arkansas, USA

      I do like almonds, and I have tried almond milk, but I had to go back to regular milk for the taste. I drink a lot of milk and go with 1% for lower fat. Great hub, lots of great information!

    • vocalcoach profile image

      Audrey Hunt 

      7 years ago from Idyllwild Ca.

      I always drink almond milk even though I have a thyroid problem. I only have 1 cup every day so I'm hoping it's okay.

      Enjoyed the video. Excellent information. Sharing.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @Paul-almond milk is low on protein hence not suitable for infants who need protein for growth. Thamks for all the votes and sharing.

      @mbwalz-thanks for the read and coments. The sharing as well.

    • mbwalz profile image

      MaryBeth Walz 

      7 years ago from Maine

      Great hub, thanks so much for the video showing how to use it. I can do some dairy but too much will give me eczema (not French cheese though - pfwew!). I can sometime have the same reaction to almonds. Hemp milk and coconut milk have been my favorites although the flavor of almond milk can't be beat! I'm allergic to soy, so that's totally out. I do struggle with the high carb and low protein and fat content of so many of these alternative milks. Thanks for the informative hub - rated up and shared!

    • Paul Kuehn profile image

      Paul Richard Kuehn 

      7 years ago from Udorn City, Thailand


      This is another awesome hub which I found very interesting and useful. I don't think I have ever had almond milk, but I sure would like to try it especially knowing that it is good for the prostrate. After my son was born in Taiwan in the early 70s, my wife fed him a lot of soya milk powder instead of cow's milk. It didn't seem to stunt his growth. Voted up and sharing with followers and on Facebook. Also Pinning and Tweeting.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Thanks for stopping by and commenting, Nell.

    • Nell Rose profile image

      Nell Rose 

      7 years ago from England

      Hi rajan, I have never tried almond milk, so this is new to me. Interesting reading, and something I really must try, thanks for the info, and have a great weekend, nell

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @My Cook Book-thanks.

      @tebo-yes it is but unfortunately that is one of its drawbacks.

      @Au fait-that is sure not good to hear. Thanks for stopping by.

      @Margaret-yes, unfortunately. Appreciate your visit.

      @Nithya-thanks for reading.

      @Devika-glad you like the info. Thank you.

      @Bill-homemade almond milk is the best. Hope you give it a try. Thanks for visiting.

    • bdegiulio profile image

      Bill De Giulio 

      7 years ago from Massachusetts

      Hi rajan, I have always liked almond milk. Didn't realize it could be easily made at home. Thanks for sharing this with us. It's good to know that it's as good for us as it tastes. Voted up and shared...

    • DDE profile image

      Devika Primić 

      7 years ago from Dubrovnik, Croatia

      Almond milk sounds good I heard lots about his milk but have read much more from your hub great benefits, voted up, useful, interesting.

    • Vellur profile image

      Nithya Venkat 

      7 years ago from Dubai

      Almond milk tastes great,thank you for sharing almond milk facts with us.

    • mperrottet profile image

      Margaret Perrottet 

      7 years ago from San Antonio, FL

      My thyroid is testing on the low side lately, so I guess this is not for me. Excellent information though - voted up, useful and interesting.

    • Au fait profile image

      C E Clark 

      7 years ago from North Texas

      This is a most informative and useful article. For me both helpful to read and a disappointment because almond milk sounds so good and a solution to a lot of problems, but unfortunately I have thyroid disease. :(

      Voted up, useful, and will share.

    • tebo profile image


      7 years ago from New Zealand

      I didn't realize almond milk was so easy to make at home. Unfortunately I do suffer from low thyroid function so thanks for pointing out the effect almond milk has on the thyroid gland.

    • My Cook Book profile image

      Dil Vil 

      7 years ago from India

      A very informative hub. Heard of it, never knew so much info about the same. Thank you for sharing the above useful hub.

    • rajan jolly profile imageAUTHOR

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      @Natashalh-glad you found the hub informative. Thanks for visiting.

      @Stephanie-glad you got answers to your questions. Thanks for stopping by.

      @Bill-It is tasty for sure and yes, healthy too. Thanks.

      @Marlene-yes the lady is quite cool. Good to know you like the info. Thank you.

      @FlourishAnyway-I believe heat destroys nutrients in whatever quantity less or more. Thanks for coming by.

      @MsDora-thanks for reading.

    • MsDora profile image

      Dora Weithers 

      7 years ago from The Caribbean

      Almond milk is my favorite non-dairy substitute. Didn't realize it was so easy to make. Thank you very much for the facts.

    • FlourishAnyway profile image


      7 years ago from USA

      Good hub on a dair milk alternative. Do you perhaps know whether almond milk can be used in cooking without losing it's nutritional benefits? Thanks!

    • MarleneB profile image

      Marlene Bertrand 

      7 years ago from USA

      I have tried almond milk and really like it. Great video showing how to make almond milk. It's so easy. Man, that Roni (the lady in the video) is really impressive in how calm she is with her son in the background. I wish I had her patience. She's so amazing.

    • billybuc profile image

      Bill Holland 

      7 years ago from Olympia, WA

      We actually drink this in our household. It is expensive for sure but very tasty. Thanks for confirming with your information what we suspected....this stuff is good for you. :)

      blessings always


    • stephanieb27 profile image


      7 years ago from United States

      Wow, this is great! I've been curious about almond milk lately....You answered all my questions! Thanks for sharing! :)

    • Natashalh profile image


      7 years ago from Hawaii

      I always drink almond milk instead of cow milk! I didn't know about the potential thyroid effects.


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