Almond milk benefits and side effects

Nowadays, people buy soy milk, rice milk, oat milk, hemp milk, or a variety of permutations of cow’s milk, which are organic, lactose-free, or fat-free, as an alternative to the generic carton of cow’s milk for reasons of both health and taste. Almond milk is also one of the healthier, tastier options among such alternatives. In the past times, people supposed that the body had difficulty to metabolize whole almonds, so they made almond milk to help the body for the better absorption of the almond’s nutrients. As the name suggests, this milk is derived from the milk of almonds and has a light, fresh taste somewhat similar to that of cow’s milk.

Almond milk

Almond milk is a healthy and nutritious alternative to cow’s milk which has proven to be extremely beneficial for those who lactose intolerant. It is an extract of protein rich almonds and loaded with vitamins, minerals and antioxidants. It is a great for those who have lactose intolerance and those who are on a strictly vegan diet. Also, it has a pleasant almost neutral taste which makes it perfect for milkshakes. Commercially, almond milk is available in a variety of flavors like chocolate, vanilla and plain.

Nutrition Facts of Almond Milk:

  • Almond milk is good source of magnesium. It can help to break down the food into energy. It can also help in the functioning of the parathyroid glands, which produce hormones that are known to be good for bone health.
  • Also, almond milk is loaded with manganese, selenium and Vitamin E. Vitamin E is an antioxidant that protects the cell membranes. Selenium is good for our immune system; it helps in reproduction, and in the metabolism of thyroid. It also prevents cell damage as well as tissue damage.
  • It is packed with unsaturated fat, which means that it can reduce the risk of heart disease.
  • As almonds are rich in protein, they help the body with growth and repair. It is also a great way to boost your daily carbohydrate intake. An ounce of this nut can provide the body with about 12% of its protein needs.
  • Almond skins are a good source of flavonoids, which are good for cardiovascular health. They can protect your heart from various heart diseases.
  • Manganese can activate the enzymes in the body. Manganese and phosphorous can keep teeth and bones healthy.
  • Almonds are rich source of potassium which can help to improve heart function and to maintain normal blood pressure.
  • Almonds milk does not contain cholesterol and saturated fats. It has high levels of vitamin E and unsaturated fats.
  • Almond milk has zero fiber.
  • 8 oz (237ml) of almond milk contains 70 calories, 2gm protein, 10gm carbohydrates and 2.5 gm fat: 2.5g

Almond Milk Recipe:


  • Raw almonds, 1½ cups
  • Filtered water, 4 cups
Almond milk benefits


For minimum six to eight hours, soak almonds in water. Then, drain the water and blend the almond with 4 cups of water until it reaches milk like consistency. After that, strain the mixture to remove almond skin and granules. You can store almond milk in an air-tight jar in the refrigerator for four to five days. If you want it to be sweeter, then you can blend it with a few soaked dates as well.

Benefits of Almond Milk:

Lactose Free:

One of the major health benefits of almond milk is that it is lactose free. Lactose is a type of sugar which is present in cow’s milk. When lactose intolerant patient drinks milk, it causes abdominal discomfort, bloating and diarrhea. If you suffer any of such symptoms after consuming milk products, almond milk can give you the chance to enjoy the taste of milk symptom free. Almond milk is an extract of almonds, a nut. As these nuts are plant derived and lactose free, they can be easily substituted everywhere where one might use cow’s milk which makes this one of the most important almond milk benefits.

Nutritionally Rich:

Almonds are rich source of protein, and full of vitamin E, magnesium, selenium, manganese, zinc, potassium, fiber, iron, phosphorus and calcium. Most commercial almond milk preparations are fortified with additional calcium. Almond skins are also a rich source of heart healthy flavonoids which help to protect the heart. Studies have shown that almond milk helps to lower LDL cholesterol and protect the heart against heart disease and cholesterol. Additionally, they are good source of vitamin E, ensure powerful antioxidants in the body. High levels of Antioxidants inhibit the growth of free radicals that are responsible for cancer. Low in calories and no cholesterol and saturated fats makes this nut milk beverage very healthy and good for those people who are trying to lose weight.

Homemade and Pure:

You can easily extract the milk at home without much effort. Also, you can store it without using preservatives and additives. It would be right to say that consuming almond milk means to consume health, 100 percent.

Antibiotic and growth hormone free:

People are increasingly worried about the injections of antibiotics and growth hormone that are given to cows to boost milk production. Studies have already been proved that these antibiotics and growth hormones lead to allergic reactions and toxic side effects, some as bad as certain types of cancers. In addition, antibiotic usage in milk cows contributes to the problem of antibiotic resistance which has become a worldwide problem. Growth hormone in the milk supply is considered to increase levels of IGF-1 in humans which can promote the growth of certain cancers. Almond milk is completely free of these harmful additives.

Low in Calories:

Almond milk is low in calories and carbohydrates. So, it is very advantageous for those trying to lose weight. According to Discovery Health, one serving of unsweetened almond milk has 40 calories and one glass of sweetened almond milk has 70 calories.

Side Effects of Almond Milk:

Almond milk has endless praises but few side effects are also there, including high amounts of sugar and the status as a goitrogenic food.


Almond nuts are goitrogenic food, means they contain chemicals that can harm thyroid gland. Almonds can cause the thyroid to expand when consumed on a large level, and so cause goiters to form because one of the prevalent chemicals found in goitrogens blocks the intake of iodine. Though goitrogenic foods are harmful in large consumption but at the same time they are healthy and beneficial to the human immune system. Almond milk contains levels of goitrogenic toxins produced from almonds and so people who are at risk of low thyroid function should avoid consuming this. Daily drinking of moderate amount of almond milk will have no negative side effects to the thyroid for people who have healthy thyroid function.

For Babies:

It is trend in people to replace cow’s milk with soy milk in baby’s bottle. However, the replacement with almond milk is equally dangerous as it is not an adequate source of nutrition for a baby. The baby will suffer from malnutrition and likely develop health complications for life if either breast milk or formula is replaced with almond milk.


Almond milk has higher percentage of sugar as compared to cow’s milk which is one of the most obvious disadvantages of it. Naturally, almond milk does not contain sugar but most manufacturers add sugar to it during processing to improve the taste. Most commercial almond milks contain about 20 grams of sugar per serving. Luckily, now unsweetened brands of almond milk are on the market which contain as little as 1 gram of carbohydrate per serving.

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  1. Khushi Says:

    I really do not believe that Almond milk have some side effects also. It is surprising and unbelievable because it is a rich source of vitamin E, selenium and manganese.

  2. keira Says:

    hey, Do not go with side effects. it is just minor but almond milk is useful as part of the diet, and can also be used as a beauty product. In fact, it is for many of reasons!

  3. eva Says:

    I have only started consuming almond milk in the last 3 months and am also taking algae calcium. These are the 2 things that changed in my diet. I have always been regular, but now am severely constipated, so I’m wondering if any one has had the same problems. I would appreciate some feedback from others.

  4. Joanna Says:

    concerning the video. Why throw out the water the almonds soak in? Wouldn’t it contain some of the nutrients of the almonds? Are there uses for the solids that are strained out of the milk? I hate to waste anything.

  5. Dolores Says:

    What can you do whit the leftover almonds after taking out the milk???

  6. Darnel Says:

    Almond milk also gave me diarrhea.

  7. Al Says:

    yes I have the same problem with almond milk while I don’t have that problem with regular Almonds!

    I am going back to regular milk.

  8. Kevin Says:

    I’m assuming that is probably due to the natural oil content of the nuts without the fibre of the nut itself, may help if you increase your dietry fibre like; bran flakes, beans, oats

  9. dean Says:

    going back to cow’s milk?I hope your joking!Otherwise WOW!That’s dumb.We have to get our kids off cows milk.The old saying,do as I say not as I do,won’t cut it.we live in boxes,we get our educations from a box,and we eat out of boxes.We need to teach our kids to act upon information not just simply shrugging our shoulders and continuing to drink CHLORINE/FLUORIDE ,laced water that has no minerals,eating at Mcdonalds,drinking TIM HORTONS,OR ANY DRINK THAT CONTAINS FLUORIDE,smoking,drinking,eating out of boxes,and learn to make smart choices and be committed to a healthy life style.Almond milk in your coffee,tea,and cereal.Other than that a glass of chocolate almond milk once in a while is better that cow’s milk.Look it up.Occasionally ,a glass of vanilla almond milk or just plain unsweetened almond milk,chocolate,WHATEVER.Water that has never been subjected to;boiling,ultra-violet rays,chlorine,fluoride,or any process that removes the natural minerals ,should be drank instead of milk.

  10. Shelena Says:

    Dean, just so you know, almond milk comes in a carton, which could be classified as a box. And if you want people to take you seriously, you might think about typing as if you know how to read. There is, in fact, a space between all punctuation marks and the next word. Just sayin’.

    Anyway, almond milk is an excellent alternative to cows’ milk, in my opinion. I find it strange that we are the only mammals on the planet who continue to drink milk after infancy.

    Also, the amount of calcium in regular cows’ milk has been linked to inhibited absorption of iron, so drinking cows’ milk can increase your risk of iron deficiency and/or anemia. Not good if you’re one of those women who have heavy menstrual periods or are already iron deficient…

  11. Evan Says:

    I’ve just recently begun drinking Almond Milk and I have to say that it is a FANTASTIC alternative to Cow’s Milk. I enjoy the flavor of it much more than Cow’s Milk (I really like the light almondy finish it has). I also think it’s a great way to get important nutrients into your body. With no saturated fat or cholesterol, but plenty of benefitial nutrients, I will find it very hard to go back to drinking Cow’s Milk regularly.

    I tried Soy Milk for a while, but it just wasn’t for me. Almond Milk has been wonderful though!

  12. Tyler Says:

    Hi, I have a 6 year old boy with autism and we are considering a GCF diet for because we are having behavior issues at this time, (Giggling and silly behavior ALL day long.). However he does have a thyroid issue, he is on a growth hormone supplement that he has injected once a day. Now the part about the side-effects where it says there could be issues with the thyroid, would that be a large problem. I have no problem going to rice milk instead, but wont go near soy milk because of how processed it hs become, and because he is an extremely picky eater and texture and taste have alot to do with what he will and will not put in his mouth, and whether or not it will saty there. Any information would be extremely helpful, though only serious answers please. I appreciate opinions, but they aren’t going to help solve the problem.

  13. Dr C. Says:

    I found this discussion while looking for the calorie count of almond milk since a recipe for low-calorie crepes called for almond milk. The calories count in this article seemed too low to me. So, I just googled the calorie count of 1.5 cups of raw almonds & here are the results:
    Nutrition Facts
    Calories 1240 (5182 kJ)
    % Daily Value 1
    Total Fat 108.5g 167%
    Sat. Fat 8.3g 42%
    Cholesterol 0mg 0%
    Sodium 2mg < 0.1%
    Total Carbs. 42.3g 14%
    Dietary Fiber 25.3g 101%
    Sugars 10.3g
    Protein 45.6g
    Calcium 532mg
    Potassium 1561.6mg
    How can this article state that 8 oz (237ml) of almond milk contains 70 calories, 2gm protein, 10gm carbohydrates and 2.5 gm fat: 2.5g ????
    Do the math!!!! The recipe dilutes 1240 calories in 4 cups of water (8oz. x 4 = 32oz.) add approximately 1.5 cups of volume for the almonds (8oz. x 1.5 = 12oz.). If you divide 1240 calories by the total voulme (320z. + 120z. = 44oz.) you get 1240calories/44oz. = 28.18 cal/1oz. Multiply by 8oz. and you get (28.15 cal x 8 = 225.45cal.) 225 calories !!!! Far different than 70 calories !!!! What's up with that???? 1% low-fat milk has 105 calories/ 8oz. serving. The moral is we need to do our own research so we know what we are giving our kids! There is enough childhood obesity in our society!

  14. Sid Says:

    You can get almond milk unsweetened 35 cals/per 8ozs. 0 sugar. It may take a couple of glasses to enjoy the flavor, as it is not sweet. I like it.

  15. Dr. C is Wrong Says:

    Regarding Dr. C’s comment. Almond milk is not pure almond puree. 1cup of almond milk does not equal 1cup of almonds. If that were the case it would cost too much for anyone to buy. She did the math for 1.5 cups of almonds NOT 1.5cups almond milk.

  16. Raina Says:

    I just tried the unsweetened almond milk by Silk and LOVE it. However, at age 54, I have had low thyroid function since 8 years old and take medication. I am very overweight (300 lbs) and was hoping this would help. After reading several reviews, I am a bit confused. Should I not drink almond milk at all or limit the intake? And what is considered too much? One cup, two, three, four per day? Thank you.

  17. Ana Says:

    To Raina. I think the best is drink no more than a couple of cups of almond milk and check your thyroids numbers in a month or two. I am taking thyroid medication too and I will do that.

    Regarding Dr. C comment, you have take into account that, first the almonds are soaked in water which probably adds half a cup to a cup of additional volume. The second thing you didn’t consider was that after the blending the mixture is strained which will remove a good amount of the almonds and the calories. So, I think the calories reported for almond milk are correct. BTW the calorie count is not that simple and should be determined using calorimetric methods.

  18. greg Says:

    Drank 3 glasses this morning for the first time and loved it tastes similiar to vanilla soymilk but has a distinct almondy taste was planning on continuing to buy more someday but then a half hour later my stomach got tight and had pure diarrhea multiple times for the next hour it ran out of me like water I guess it cleaned me out somehow

  19. Cathy Says:

    Ana says drink no more than a couple of glasses, then check levels in a month. Does she mean to say a couple of glasses a day or one time, then check in a month? I am getting confused, thought I had the answer to my lactose intolerance problem. Somebody tell me which is correct, please.

  20. Peggy Says:

    buying milk and other cow milk products support the veal industry…more reason to cut it out! almond milk is amazing! save some lives and cut out that inhumane meat and dairy! <3

  21. Sharon Says:

    To Joanna who asked: Why throw out the water the almonds soak in?

    “Almonds are difficult to digest because of an enzyme-inhibiting substance in their brown coating. These enzyme inhibitors protect the nut or seed until it has what it needs for to grow. Soaking almonds overnight removes these toxic enzyme inhibitors so that the enzymes secreted during digestion can do their job. Also the gluten breaks down, so the digestion becomes much easier. Phytic acid, which inhibits the absorption of vital minerals, is also reduced. This helps our body get the benefit of vitality contained within them.”

    The water thrown out contains the inhibiting & toxic enzymes & acids. Also why you should rinse the almonds before soaking in water & rinse them thoroughly again after soaking before you add the water to blend them.

    You should use filter water:

    “The seeds being soaked can easily absorb chemicals from the water or container that they’re soaking in, and in some cases, such chemicals may be even more of a concern than the phytic acid and protease (enzyme) inhibitors that you’re going out of your way to avoid. As such, it’s important to use a glass container and filtered water. Because phytase enzymes tend to function optimally at a slightly acidic pH at warmer temperatures, it may also be beneficial to use warm water and increase its acidity with something like lemon juice. It’s also believed that adding sea salt will help to neutralize the enzyme inhibitors.”

    From assorted soaking recipes use about 1 tsp of sea salt per cup of almonds.

  22. Gia Says:

    Dr. C.. Absolutely, childhood obesity and obesity in general is an huge problem! However, let’s think about cow’s milk a little more. It’s COW’S milk.. in NATURE, it is produced for calves (baby COWS). It is increases the weight of the calf hundreds of pounds within the first months of feeding. It turns a calf into a thousand pound animal. That is its purpose, that’s why it’s produced! Once the cow has matured a bit more it no longer drinks the milk. We’re the only species that drinks the milk produced by another species. We’re also the only species that continues to drink milk after infancy. That is all totally besides the fact that nowadays cows are pumped with hormones to make them produce insane amount of milk. As well as the antibiotics they’re given because they get sores and cuts from the machines used to pump the milk, among other reasons. Milk, processed foods, artificial flavoring, and preservatives are what is causing obesity. (One of my biggest pet peeves is SODA.. artificial liquid basically. EW)

  23. Yvonne Says:

    I just started drinking Almond milk I love almonds and thought I would give it a try. I like the idea that it has so few calories, I am concerned however if it’s ok to drink just before going to bed like resular milk, or will it give you energy and keep you up??.

  24. Jeri Says:

    We got onto Almond Milk in our house too in recent times and have been using it as the liquid base for curries and soups and mashed spuds, etc etc where you would normally use milk, and WOW it is working well and tasting even better! I use Earth Balance nondairy/nonsoy butter substitute and organic vegetable bouillon powder and we are then animal free!

    Also,regarding the homemade Almmond Milk and what to do with the ground pulp, I put it into my homemade cookies and remove a portion of the butter (or whatever you use in place of butter). For example if your cookie recipe requires 1 cup of butter, take out half of the butter and replace with the ground almond.

  25. Ashlei Says:

    I have a toddler that I’m trying to find an adequite source of calcium. Her body is not allergic to dairy, but her excema is; she gets a bumpy red rash on both of her cheeks. I’ve done some reaserch on soy milk and have ruled that out as an option. I’m wondering if the threat of thyriod issues is valid to cause harm to a toddler whoe doesn’t have any thyriod isseus.

  26. SamsMommy Says:

    Just found out that my 9 yr old daughter is allergic to both Milk & Eggs. I’ve been reading so many different blogs & research non stop. She is also lactose intolerant so this seems to be the healthiest choice. Does anyone know if this is a safe alternative to use with the Milk allergy?

    Your information is most appreciated!

    Be well

  27. admin Says:

    It is safe for lactose intolerant, but you should talk with your doctor first.

  28. Dawn Says:

    Hello, I have enjoyed reading all the blogs. I just graduated from living light culinary art institute. One of the classes we took was Raw food nutrition. There was a lot of talk about nuts. here is what I learned. Almonds are very alkaline to our blood. They are a good blood cleaner. We should soak all of our nuts, as this releases the enzyme inhibitors, and it also reduces the fat by one third. Even if you do not make milk with the nuts, it is a good idea to soak and dehydrate. Almond milk is very easy to make, and if you make it yourself you can then determine the amount of sweetness you wish to have. You can sweeten with dates, coconut crystals, Agave. Dates are the best alternative to natural sweeteners. As far as what to do with the meat after making the milk, there are a lot of different things that can be done to have no waist, make your own muffins, or use in your cookie recipe with your other ingredients. Lots of options for this in the raw food world. Have fun with your kids making it. Great way for them to get involved with what they are putting in their mouths. Make better choices that way. Good luck

  29. ruchita Says:

    It’s a power pack which have best of both worlds,it’s tasty and nutritious , and I think taking small amounts at some time will not gonna harm u.otherwise u can consume them after soaking overnight at morning ,it a healthy way to start Ur day.

  30. Cheryl Says:

    Caused me severe stomach pains and diarrhea.

  31. Debbie Clark Says:

    Just had srugery for my weight back on July 6th, 2011 and I have always been a milk drinker. I started to use Almond Milk this past weekend and it also gave me cramps and diarrhea. So today my husband fixed our protien shakes with Fat Free O% milk and no cramps or diarrhea.

  32. Sonia Says:

    I have been drinking Almond Breeze milk for quite a while now. For the past three months I have been passing blood in my urine. I have gone through all the possible tests to try and find out where this bloody urine is coming from and to no avail. Monday there was blood in my urine, I had almond milk that day. Tuesday there was no blood in my urine. Tuesday morning I drank almond milk, and this morning my urine was dark brown, then light red and am not sure what it will be like for the rest of today. I am not going to drink any of the milk today and see what happens tomorrow morning. I can only attribute the bloody urine to my drinking Almond Milk and Almond Breeze is the only Brand I have tried so far. I am going to do without it for a few more days then go back to drinking it a day or two and will et you know what happens. Yikes!!

  33. Karen Says:

    I’ve been drinking almond milk for about two months now and love it! I mix it with powered whey protein after exercising and have no stomach troubles that are sometimes associated with milk and whey together. My only question is that I have been having an unusual, metallic taste in my mouth, and I’m wondering if it can be associated with the almond milk. Any thoughts? Thank you!

  34. Cherish Says:

    Cathy, contact your doctor and ask for advice. Depending on your unique case with your thyroid, he or she will be able to give you the best answer. If your case has been reasonable to manage, I assume they will give you an amount of almond milk to NOT exceed daily and send you on your merry way. If there is any concern at all, I would assume the doctor will want to test your thyroid levels, then give you an amount of almond milk to NOT exceed daily over a period of time. He/she will probably then want to recheck your levels and make a final decision then. If there is any unreasonable change (say, a high fluctuation that requires a change in medication), he/she may recommend you NOT try almond Milk. Regardless, your doctor knows you, your medical history, and what works best for you: he or she will be the one with the best, healthiest answer for you.

  35. EM.EM.Genesis Says:

    I’ve been drinking Almond milk for the past year. I usually make it myself. Almonds are expensive though. I’ve noticed how silky (excuse the pun)my skin feels and I don’t have the suffer the stomach pains I used to get from dairy milk due to lactose intolerance.

  36. edwin aguilar Says:

    Under nutritional facts of almond milk, it says almond milk has zero fiber. Then, just below, under the benefits of almond milk( nutriotional rich), it mentions fiber.

    I am confused about this. May you please clarify about fiber.

  37. admin Says:

    @Joanna & Dolores: Of course! you can use residual water of it. Just warm up the water, add few drops of honey in it and drink it. It makes the body warm and helps to keep cold and cough at bay. It also treats prolong headache caused by cold. As well, use this water to rinse your face and to prepare paste of face pack.

  38. admin Says:

    @SamsMommy: Yes, almond milk is a safe alternative for your daughter!
    Almond milk is a safe alternative to use with the Milk allergy as it has a similar nutrient profile to cow’s milk. It is lactose, gluten and casein free and suitable for those who are suffering from lactose intolerance. It is a good source of anti-oxidants, vitamins and minerals. As it is prepared from only almonds and water, it contains no animal products or by products. It is safe alternative for lactose intolerant but it is not safe for those who suffer from a tree nut allergy. As well, it is not a satisfactory substitute for feeding infants.

  39. Roland Says:

    What about using an iodine supplement to prevent thyroid problems? Would that work?

  40. admin Says:

    Iodine is a also a great supplement for the smooth working of thyroid in fetus. But Natural Iodine sources are great than pills. You can take dose of iodine supplement by doctor’s advice. Do not try without Doctor’s prescription.

  41. Jobe Says:

    My first dose of Silk brand Almond Milk gave me diarrhea. Not know if it was something else, I continued to drink it and the diarrhea went away.

    I suspect you have to be careful what you have almond milk with. Citrus + almond milk is sure to cause a belly bomb.

    That may have been my issue.

    Days later I am still drinking it and am doing fine with it.

  42. Amber Says:

    I drink almond milk in my iced mocha’s (about once or twice a week). I like the taste and I know that it is a lot better for me, the only problem; it doesn’t alter my decision of getting almond milk in my mocha’s thought. I get very gassy; I burp a lot. I’ve had iced mocha’s before, with regular milk and I didn’t have that problem. So it is either the mocha that is made or the almond milk. (I usually go to a local place called Noa Noa, that is where I get the almond milk, and then I go to Starbucks. I’ve never had this problem at Starbucks, but I’ve had this problem on more than one occasion at the local place. As I said, it is not going to alter my decision of using almond milk, but I find it strange that I have this “side affect”.

  43. Brittany Says:

    My daughter (who will be turning two in a couple of months)seems to get gritty poo when she drinks almond milk! I don’t know what to do because cow milk makes her break out in rashes all over her face (however she does seem to digest it just fine). I switched to almond milk because I think it’s way better and safer than rice or soy milk. Ive taken her off of it for the time being and the gritty poo has gone away. Does anybody know why her body wouldn’t be able to process the almond milk? And I’m almost positive that it is not a nut allergy being that she processes other things with nuts just fine.
    When she was on the almond milk she was also very bloated, I talked to a nurse and she told me that the gritty poo was a sign that she wasn’t able to digest something; which would cause bloating and stomach pain. If anyone could help me out I would greatly appreciate it. I’ve been researching and researching and haven’t found anything yet.

  44. Alan Says:

    I made almond milk for the first time two days ago.
    1.soaked 1 cup of almonds in 3 cups of filtered water overnite
    (8 hours)
    2.drained off water and rinsed almonds
    3.blended rinsed almonds & 3cups of filter water in Vitamax blender
    (40 seconds)season to taste
    4.strained milk using cheesecloth and refrigerate
    5.made hot oatmeal Healthy

  45. Jerry Says:

    I’ve been drinking almond milk mixed with Oregon Chai tea for a couple months now. The almond milk I buy is unsweetened vanilla milk at Trader Joe’s. I bought Silk and some other brand at the grocery store and could hardly stomach it. Since there’s no Trader Joe’s in the town we’re moving to, does anyone know another brand that has the same ingredients as Trader Joe’s Almond milk?

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