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

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

Almond Milk

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.

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 yoghurt 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.
  • A 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 fibre 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 a 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.

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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 the absorption of calcium and reduces the 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 fibre, 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, an anti-caking agent like calcium carbonate is added

For thickening, thickeners including carrageenan are added. Carrageenan is a food additive extracted from 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.

A Few Of My Other Hubs On Healthy Foods

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    Flaxseeds and flaxseed oil are not only very nutritious but healthy too. Read about the benefits of flaxseed for health...
  • What Is Cholesterol, Its Types And Foods To Boost HD...
    Cholesterol, its types, foods that boost HDL cholesterol, the good cholesterol. Learn about it all in this article...
  • The Effects Of Fatty Foods And Fats - Saturated, Uns...
    Fats - the very name is confusing and scary. Which should one eat? Which is healthy? Which should one avoid? Why Eat This? Why Avoid That? Want to have answers to these questions and more? Then read on...
  • Mosambi, Sweet Lime, Sweet Lemon Or Citrus limetta And Its Health Benefits
    Citrus limetta is called by different names like mosambi, sweet lemon, sweet lime, Mediterranean sweet lemon, etc. Learn about the many health benefits of this sweet Citrus fruit...
  • Kiwi Fruit - Health and Nutritional Benefits
    Kiwi fruit is ranked at the top of the nutrient dense fruit pyramid. Learn about its many nutritional and health benefits...
  • The Health Benefits Of Guava Fruit
    Guava fruit contains more than 3 times our daily Vitamin C requirement. The fruit,leaves and bark, flowers are full of health giving properties. To know more about the amazing healing benefits of this super fruit, read on...
  • Yogurt Health Benefits
    Yogurt or dahi as it is called in India is a very healthy form of fermented and set milk which can safely be consumed even by those whom milk does not agree. Apart from its various health benefits it can be used in a variety of ways to enliven food.

The Nutritional Benefits Of Drinking Almond Milk

Raw Almond Milk in the Vitamix (no straining)

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly


Michael A Hurtado on July 02, 2014:

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.

mj on January 21, 2014:

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 from Southwest England on October 06, 2013:

Good article, with very useful information, thanks.

moonlake from America on October 06, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 27, 2013:

Hi Sue,

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

Sueswan on September 27, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 19, 2013:

@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.

Jaye Denman from Deep South, USA on September 19, 2013:

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++


Audrey Selig from Oklahoma City, Oklahoma on September 18, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 20, 2013:

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

carol stanley from Arizona on August 20, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 16, 2013:

@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.

Shadaan Alam from India on August 16, 2013:

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 from New Delhi India on August 15, 2013:

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.

Subhas from New Delhi, India on August 14, 2013:

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

Elisha Jachetti on August 14, 2013:

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.

Chitrangada Sharan from New Delhi, India on August 14, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 13, 2013:

@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.

Debra Allen from West By God on August 12, 2013:

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 from Arkansas, USA on August 12, 2013:

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!

Audrey Hunt from Pahrump NV on August 12, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 11, 2013:

@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.

MaryBeth Walz from Maine on August 11, 2013:

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 Richard Kuehn from Udorn City, Thailand on August 11, 2013:


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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 10, 2013:

Thanks for stopping by and commenting, Nell.

Nell Rose from England on August 09, 2013:

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 Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 09, 2013:

@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.

Bill De Giulio from Massachusetts on August 09, 2013:

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...

Devika Primić from Dubrovnik, Croatia on August 09, 2013:

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

Nithya Venkat from Dubai on August 09, 2013:

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

Margaret Perrottet from San Antonio, FL on August 09, 2013:

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.

C E Clark from North Texas on August 09, 2013:

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 from New Zealand on August 08, 2013:

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.

Dil Vil from India on August 08, 2013:

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

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 08, 2013:

@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.

Dora Weithers from The Caribbean on August 08, 2013:

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 from USA on August 08, 2013:

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!

Marlene Bertrand from USA on August 08, 2013:

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.

Bill Holland from Olympia, WA on August 08, 2013:

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 from United States on August 08, 2013:

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

Natasha from Hawaii on August 08, 2013:

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

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