What Is Almond Milk?

Looking for a healthier alternative to dairy milk? Drink almond milk, a plant-based beverage made from ground almonds and water, has emerged as a popular dairy alternative for its numerous health and environmental benefits. Unlike traditional dairy milk, almond milk boasts a low calorie count, high levels of Vitamin E, and is free from cholesterol and saturated fats, making it a heart-healthy choice.

3 reasons you should drink almond milk instead of normal milk
Almond Milk Drink - Shutterstock Image

Particularly for those aiming to manage their weight, almond milk serves as a nutritious option; National Library of Medicine studies show that its low calorie count can play a crucial role in weight maintenance when incorporated into a balanced diet.

Almond Milk Nutrition Facts

A deeper look into the nutritional content of almond milk reveals its superiority over traditional dairy milk in several aspects. For individuals with dietary restrictions, such as lactose intolerance, almond milk offers a digestible alternative without compromising on taste or nutritional value.

It is rich in Vitamin E, an antioxidant that protects the body from cellular damage, and provides essential minerals such as calcium and zinc, fortified in many commercial almond milk products. Research supports the consumption of almond milk for better health outcomes, including studies that tie its intake to lower risks of heart disease[1].

Environmental Impacts and Considerations

The production of almond milk is also linked to a lower environmental footprint compared to dairy milk. It requires significantly less water, land, and results in lower carbon emissions. For example, the Water Footprint Network highlights that almond milk production uses substantially less water than dairy milk per liter. By choosing almond milk, consumers are not only making a health-conscious decision but also contributing to a more sustainable and environmentally-friendly food system.

Almond Milk Health Benefits

The health implications of consuming dairy, such as the presence of hormones and antibiotics in cow’s milk, have increasingly become a concern. Comparatively, almond milk is a safe and healthy alternative, free from such contaminants.Research underscore the positive health effects of switching to almond milk:

Improve Skin Health

Almond milk, reinforcing its position as a superior dietary choice. According to a study published in the Journal of Food Science and Technology, almond milk’s high Vitamin E content, essential for skin health and immunity, surpasses that of dairy milk, offering consumers not just a dairy alternative but a nutrient powerhouse[2].

Another pivotal research article in the American Journal of Clinical Nutrition points to the correlation between almond milk consumption and improved heart health, attributing this to its minimal saturated fat content. Almond milk’s environmental advantage is outlined in the Journal of Cleaner Production, which compares the water usage and land impact of almond milk production to that of dairy farming, revealing a significantly lower resource footprint for almond milk.

Better Digestion

According to a study published in the Journal of Nutrition, almond milk can be easier to digest for individuals with lactose intolerance or sensitive stomachs. Many participants reported reduced bloating and discomfort after making the switch[3].

Reduction in Allergy Symptoms

Research conducted by the American College of Allergy, Asthma, and Immunology suggests that almond milk may help alleviate allergy symptoms associated with dairy consumption. Many participants experienced fewer allergic reactions and improved respiratory health after incorporating almond milk into their diets[4].


Almond milk stands out as a superior, health-conscious alternative to traditional dairy milk, offering a plethora of nutritional benefits without compromising on taste or richness. With its low-calorie count, high Vitamin E content, and absence of cholesterol and saturated fats, it appeals not only to those with dietary restrictions but to anyone seeking a heart-healthy lifestyle.

Furthermore, the environmental advantages of almond milk production—requiring less water, and land, and resulting in reduced carbon emissions—underscore its role in promoting a sustainable and eco-friendly food system. Opting for almond milk means choosing a path toward enhanced personal health and contributing positively to our planet’s well-being.

The evidence is clear, both from scientific research and consumer testimonials: switching to almond milk can lead to better overall health, reflecting a smarter, more considerate choice for our bodies and the environment.

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4 Sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

[1] Almond Consumption and Risk Factors for Cardiovascular Disease: A Systematic Review and Meta-analysis of Randomized Controlled Trials : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6855931/
[2] How well do plant based alternatives fare nutritionally compared to cow’s milk? : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756203/
[3] Lactose Intolerance, Dairy Avoidance, and Treatment Options : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316316/
[4] Cow’s Milk and Immune Function in the Respiratory Tract: Potential Mechanisms : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816034/
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Allison Lansman, RDN, LD

Allison has been practicing dietetics since 2017 and has worked in many settings, including hospitals, clinics, & foodservice industry.