Summary Almond milk has a light, sweet, nutty flavor and is low inĬalories, fat and carbohydrates. This may somewhat decrease your body’s absorption of these nutrients from almond milk ( 18, 19). To make the most of the nutrients and health benefits of almonds, choose brands of almond milk that contain a higher content of almonds, around 7–15%.Īlmonds also contain phytic acid, a substance that binds to iron, zinc and calcium to reduce their absorption in the body.
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These are often blanched with the skin removed, which greatly reduces the fiber, protein, vitamin and mineral content. In fact, many brands contain only 2% almonds. This is because almond milk is made up of mostly water. On the other hand, almond milk is a much less concentrated source of the beneficial nutrients found in whole almonds, including protein, fiber and healthy fats.
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What’s more, almond milk is a natural source of vitamin E, a group of antioxidants that help protect the body from disease-causing substances known as free radicals. It is one of the lowest-calorie nondairy milks available and is a great option for those wanting or needing to lower the number of calories they’re consuming. It is also significantly lower in protein and carbohydrates. One cup (240 ml) of unsweetened almond milk contains 30–35 calories, 2.5 grams of fat, 1 gram of protein and 1–2 grams of carbohydrates ( 16, 17).Ĭompared to cow’s milk, it contains less than a quarter of the calories and less than half the fat. It can be added to coffee and tea, mixed in smoothies and used as a substitute for cow’s milk in desserts and baked goods. It has a light texture and a slightly sweet and nutty flavor. Soy milk is often seen asĬontroversial, though drinking soy milk in moderation is unlikely to causeĪlmond milk is made with either whole almonds or almond butter and water. However, soy milk made from soy protein isolate can be consumed as an alternative. They can cause digestive issues such as gas and bloating.
Lastly, soy milk made from soybeans is not recommended for people with a FODMAP intolerance or who are in the elimination phase of the low-FODMAP diet.įODMAPs are a type of short-chain carbohydrate naturally present in some foods. While this topic is widely debated, there is no conclusive evidence to suggest that moderate amounts of soy or soy milk will cause harm in otherwise healthy adults ( 13, 14, 15). These can affect estrogen receptors in the body and affect the function of hormones ( 11, 12). This is mostly because of the large amounts of isoflavones in soy. On the other hand, soy has become one of the world’s most controversial foods, and people are often concerned over its effects in the body. These are the amino acids that cannot be produced by the body and must be obtained from the diet ( 10). It is also one of the few plant-based sources of high-quality “complete” protein, which provides all the essential amino acids. It contains a similar amount of protein, but around half the number of calories, fats and carbohydrates. In terms of nutrition, soy milk is a close nondairy substitute for cow’s milk. One cup (240 ml) of unsweetened soy milk contains 80–90 calories, 4–4.5 grams of fat, 7–9 grams of protein and 4 grams of carbohydrates ( 8, 9). It works best as a substitute for cow’s milk in savory dishes, with coffee or on top of cereal. However, the taste can vary between brands. It typically has a mild and creamy flavor. Soy milk is made with either soybeans or soy protein isolate, and often contains thickeners and vegetable oils to improve taste and consistency. The good news is that there are many nondairy options available if you want or need to avoid cow’s milk. Some people choose to avoid cow’s milk due to concerns over potentialĬontaminants, including antibiotics, pesticides and hormones ( 5, 6, 7). For example, vegans exclude all products that come from animals, This condition happens when people have a deficiency in lactase, theĬhoose to exclude animal products from their diets for ethical or health Of symptoms, including rashes, vomiting, diarrhea and severe anaphylaxis.Īround 80% of kids outgrow this allergy by age 16 ( 2, 3).ħ5% of the world’s population is intolerant to lactose, the sugar found in Under the age of three are allergic to cow’s milk. There are several reasons you might be looking for an alternative, including: However, cow’s milk is not a suitable option for everyone.
In fact, 1 cup (240 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbohydrates ( 1).
It’s rich in high-quality protein and important vitamins and minerals, including calcium, phosphorus and B vitamins. Cow’s milk boasts an impressive nutrient profile.
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