Everything you need to know about almond milk

These days you'd be hard-pressed to find a grocery store or coffee shop not offering almond milk. In fact, as I sit here writing this article, I'm sipping my Starbucks almond milk latte and wondering just how basic this makes me. And I'm not the only one jumping on the almond milk train. Sales of non-dairy milk have reached over $1.4 billion annually, with almond milk making up about two-thirds of those sales.


While almond milk can be a delicious alternative to cow's milk, it still comes with its own downsides. Ready to become an almond milk convert? Read on for everything you need to know about this nutty little drink.

It's safe if you're lactose intolerant

Almond milk is a great option for those who don't tolerate cow's milk well. Whether you're lactose intolerant or allergic to milk, you've probably been missing your cereal with milk every morning.

According to one study, 75 percent of the world's population suffers from lactose intolerance. That's one of the reasons why almond milk has become so popular.

"A key nutritional benefit of drinking almond milk is that is doesn't contain lactose found in dairy milk, which many people do not digest well," Lisa Cohn, registered dietitian for miVIP Surgery Centers told me. "In addition, almond milk can be organic, infused with added vitamins and minerals and available in shelf stable packaging, not to mention you can make almond milk yourself!"

It's the most popular alternative milk

While soy milk used to rule the alternative milk sales, almonds are now king. "Nuts are trendy now," Larry Finkel, director of food and beverage research at Marketresearch.com told Bloomberg. "Soy sounds more like old-fashioned health food, like tofu, and could probably benefit by a re-invigoration of their brand."

Almond milk has also become a favorite among nutritionists and healthy eating enthusiasts. "I recommend it often, especially with patients who have diabetes or kidney disease. High quality almond milk provides a calcium boost, healthy fats but less carbs than it's cow's milk alternative," Jennifer Bowers, PhD, RD, told me. "And, I think it tastes great!"


It's lacking in the nutrient department

While almond milk gives the lactose intolerant crowd a chance to have milk again, it's not a true substitute for cow's milk. Almond milk can be lacking in the protein and calcium departments. "Some people substitute cow's milk for almond milk entirely and are not aware of the nutritional differences, which can be especially problematic for women and breastfeeding women with calcium, vitamin D, B vitamin and protein needs," says Lisa Cohn, registered dietitian for miVIP Surgery Centers. "The calories from almond milk can also create weight gain." Watch your labels and make sure you're still giving your body other sources of protein and calcium.

Look for enriched varieties

Sure, almond milk on its own is mostly water with a few almonds, but enriched almond milk has all of the nutrients and protein you're looking for. Valerie Agyeman, DC-based registered dietitian nutritionist, told me almond milk contains calcium, vitamin D, and protein.

"Almond milk isn't as bad as people make it seem, it is actually very nutritious," says Agyeman. "Don't get me wrong, it isn't as nutritious as cow's milk, but enriched almond milk comes pretty close to hitting the nutritional content of cow milk." Check your labels and look for almond milk that has been enriched with extra nutrients.

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