How Healthy Is Almond Milk?

Almond milk has been used since the Middle Ages as a non-dairy alternative to milk. Since cow milk could spoil quickly, it was often turned into butter and cheese, while almond milk was used for baking. Nowadays, almond milk comes in organic original and flavored, original, vanilla and chocolate flavors to use for baking or drinking alone.

Processing

Making almond milk is a relatively simple process, made by finely grinding almonds and then placing the almonds in a blender with water. From there the pulp is filtered through a sieve to process out the larger pieces, sediment and almond skin. Other items such as salt or flavoring will be added after. Original almond milk remains a vegan and gluten free product.

Versus Cow Milk

The original flavor has fewer calories than fat free cow's milk, or skim milk. Eight ounces of almond milk contains 35 calories versus 80 calories in skim milk. For dieters and diabetics alike, almond milk may be the better choice as it has 0 cholesterol and sugar. Skim milk contains 5 mg of cholesterol and 11 mg of sugar per serving. Cow's milk has 7 more g of protein than almond milk. Personal food sensitivities and health issues will help people choose which one is the individual healthier choice. Those with nut allergies will not be able to tolerate almond milk. For those who prefer the flavored almond milk, the calories can range, depending on the flavor and producer, from 70 to 120 calories, and sugars can range from 9 g to 20 g.

Versus Soy Milk

Both of these milks are great non-dairy, gluten free and vegan options. Both milks have different issues for sensitivities. A 2005 study published in "Minerva Pediatrica," compared different supplementation options in infants with cow milk sensitivities or intolerance. Almond milk, soy milk and a protein based formula were divided among the cow milk intolerant infants. The infants supplemented with any of the above formulas had the same development and growth rates as infants on cow milk. Those who were given soy milk developed a secondary sensitization versus no sensations or allergies in those given almond milk.

Benefits

Almonds themselves are good for health, and drinking the milk provides the same protections. The California Almond Board states consuming 1.5 oz. of almonds a day has heart protective effects. Even the FDA states almonds can help to maintain healthy cholesterol levels. Almond milk is loaded with vitamins and minerals while being naturally free of saturated fats.

Use in Recipes

For those with nut allergies, it is not wise to use almond milk as a replacement for regular milk in cooking. Otherwise, almond milk can be used just like cow's milk in cooking with a one to one ratio. When using in cooking it is a matter of experimenting to see what works with individual taste buds.