Is almond milk good for you? Understand the pros and cons.

Although it has been decided that plant-based milk can still be advertised as “milk” – it is a very different beverage than the cow’s milk most of us might think of when we hear the word.

Generally, any plant-based milk will be a mixture of proteins, fats and carbohydrates from the plant, mixed with water. Food scientists can work magic to make the beverage look creamy, like dairy milk.

One popular cow’s milk alternative is almond milk. What is it – and it is good for you? We spoke with Kelly Morrow, MS, RDN, FAND, a registered dietitian and clinical affiliate of the Osher Center for Integrative Medicine at the University of Washington, to find out everything you need to know about almond milk.

What are the pros and cons of almond milk?

Morrow described a few “pros” of almond milk:

It’s helpful for people who cannot drink animal milk (due to allergy or intolerance) or simply choose not to drink animal milk.
Most dairy-free milks are fortified with vitamin D.
It often has fewer calories than regular milk (depending on the kind of milk, i.e. skim versus whole milk.)

Morrow also describes a few of the “cons” of almond milk:

Some dairy-free milks are higher in sugar than regular milk. She suggests reading the label to know for sure.
Almond milk is less environmentally friendly because of its high demand for water.
It is often more expensive than cow’s milk.

Is almond milk healthy?

Morrow says this largely depends on the person, and what their nutritional needs are – for example, do they have an allergy or intolerance for animal milk, or would it be better for this person to consume less animal fats?

She adds, “Not all dairy alternatives are made with healthy ingredients – look for those with low sugar and ingredients you can pronounce and understand. Avoid those made with hydrogenated oils and artificial colors and flavorings.”

How does almond milk compare to oat milk?

Another popular plant-based milk is oat milk. Although oat milk is more environmentally friendly than almond milk, it generally has more calories, fat and carbohydrates than almond milk. However, some argue that it has a creamier taste.