Going Nuts About the 10 Best Almond Milks in 2023

Things to Consider Before Buying Almond Milk

Almond milk is made by blending almonds with water and then straining the mix to remove solids, or by adding water to almond butter. Either method produces a liquid with a nutty and pleasant flavor which has a texture like dairy milk. At this point, preservatives, thickeners and flavors can be added to improve its flavor, texture as well as give it a longer shelf life.

For those who are allergic or sensitive to dairy/lactose or vegan, almond milk is often the favorite dairy alternative, although individuals with tree nut allergies should avoid almond milk.

Storing Almond Milks

Commercial almond milks are usually unrefrigerated (shelf stable) or refrigerated. Unopened shelf stable almond milks should be kept in a cool and dark place away from any heat sources. Once the almond milk is opened it needs sealing tightly and refrigerating and should keep for between seven and ten days. Some manufacturers recommend that almond milk be stored in the main part of the refrigerator rather than the door as the door trays are prone to more temperature fluctuations. Homemade almond milk should also be refrigerated.

An almond milk which is bought refrigerated will usually keep for around five days in the refrigerator once opened – longer than homemade almond milk - as commercial almond milks are usually pasteurized.

Freezing almond milk causes a noticeable change in texture which means it will not be nice to drink. However, when used in recipes, the texture of frozen almond milk makes little difference and being able to freeze some of it is the ideal way to save wasting any excess almond milk. Using an ice cube tray to for excess almond milk makes it easy to defrost small quantities for use in cooking.

If you do accidently leave an open carton of almond milk out of the refrigerator overnight, it is safer to dispose of it as its quality deteriorates quickly at room temperature. Almond milk which no longer smells fresh and nutty may be going bad and if the carton has started to bloat then dispose of it straightaway.

Nutritional Value and Enrichment of Almond Milk

Although almonds are nutrient rich, some of their nutrition, including fiber, is lost during the processing to make almond milk. The nutritional content of almond milk not only depends on how many almonds and water was used to make the milk, but also whether any vitamins and minerals have been added. Most commercial milks contain less almonds than homemade almond milks.

An enriched almond milk usually contains added calcium, vitamin D and protein which gives a similar nutritional profile to dairy milks; although almond milk is not suitable as a milk replacement for infants as it can block iron absorption.

The richest source of calcium in our diet is from dairy products which means that those who do not or cannot have dairy in their diet may struggle to obtain the recommended daily intake (RDI) of calcium. One cup of dairy milk will contain between 28% to 31% of the RDI however, an almond milk which has been enriched with calcium can contain as much as 50% of the RDI which will help maintain bone health and reduce the risk of osteoporosis.

Milk products are an important source of vitamin D which, like calcium, is why almond milks are often enriched. One cup of enriched almond milk will contain around the same amount of vitamin D as one cup of dairy milk – making up around 25% of our daily vitamin D RDI. Not having enough vitamin D in the body contributes to fatigue, weaker muscles and brittle bones.

Almond milk is naturally rich in vitamin E – one cup of almond milk contains around 50% of our RDI. Alongside the oleic acid, which is the main ‘healthy’ fatty acid in almonds, vitamin E may help reduce the risk of heart disease. Adults who ate 66 grams of almonds or almond oil every day over six weeks were able to reduce their triglycerides by 14%, their LDL cholesterol levels by 6% and raise the HDL (or ‘good’) cholesterol levels by 6%.

Although almond milks do contain some key minerals, these are not usually absorbed as well into the body because almonds contain phytic acid which reduces iron, magnesium and zinc absorption. Some of the impact of phytic acid can be reduced by not drinking almond milks with meals – instead drink it later to allow the minerals to be absorbed from the food before the phytic acid is ingested.

An almond milk has around less than half the calories and a tenth of the carbs of a low-fat dairy milk and around a quarter of its protein. Commercial almond milk contains slightly more fat than dairy milk, but the addition of water has reduced the high levels of fat (around 50%) that whole almonds contain. Almond milk is also free from any saturated fats and cholesterol.

The Advantages of Unsweetened Almond Milk

Many almond milks on the market contain added sugar; often in the form of cane sugar. Almond milks which are flavored, such as with chocolate or vanilla are also sweetened.

Unsweetened almond milk is lower carb- around 0.6% carb per cup- which makes it ideal for lower carb diets. Because unsweetened almond milk is higher in fat and protein relative to its carb content it does not cause a spike in blood sugar levels which makes it a suitable drink for diabetics as well as those on low-carb diets.

A note of caution though - not all unsweetened milks are enriched with vitamins and mineral, so if you are on a dairy free diet, you may want to alternate between enriched and unsweetened, or even mix the two to create a less sweetened blend containing some of the key vitamins and minerals.

Almond Milk Controversy

Although pre-shipping, almond milk produces less carbon than the same quantity as half and half milk, there are other concerns. To produce 16 almonds, it takes around 15 gallons or water, or to produce one quart of almond milk, just over 1600 gallons of water.

More than 80% of the global supply of almonds are grown in California and as more farmers are converting natural lands and wetlands, or low water crops such as citrus groves to almond farms to meet the demand for almonds this is not only impacting on biodiversity but also putting extra strain on the water supply.

To produce almonds commercially, ground and surface waters from California’s aqueduct system have to be diverted for irrigation. In San Joaquin Valley, where many almonds are grown, land is subsiding due to the depletion of groundwater which could have severe long term impacts on the many residents who rely on groundwater as a source of drinking water.

Because the farmers are also having to rely on ever-increasing deep water wells, this is also contributing further to statewide subsidence.

Unless the almonds are being grown organically, then pesticide use on almond farms is contaminating the already limited water supplies as well as being toxic to honey bees. The almond industry is trying to develop solutions for these issues and sustainable water use is being promoted by the Almond Board of California.

As consumers, some options are to alternate between different plant-based milks, as not only do these offer different nutritional profiles, but some have less environmental impact than others and buying organic not only means no pesticides, but often less water is used as well.

Some almond milks also contain carrageenan, a thickener and gelling agent sourced from an edible red seaweed known as Irish Moss. Some scientists have linked the plant-based thickener to inflammation in the digestive tract and possibly even colon cancer, although other scientists have refuted these findings and say that there is no valid reason for its use in foods to be banned. One of the reasons is that carrageenan which has degraded has been shown to cause ulcers and cancers in the gastrointestinal tract in animals, but this degraded form of carrageenan is not used in food manufacturing.

Although the European Union has banned carrageenan from infant formulas, it is still approved by the FDA as a food additive.

Adding Almond Milk to Your Diet

If you are looking to add almond milk to your diet, then it is a versatile plant-based milk which can be used in a variety of ways. Use it as a full dairy milk alternative; drinking it in coffee and tea or use it in smoothies. It can replace dairy in a wide range of recipes including ice creams and it is also ideal for sauces, dressings and soups.

If you are prone to kidney stones, then almond milk should not be consumed excessively as it does contain higher levels of calcium oxalate which can contribute to kidney stones.

Conclusion

In this article we have looked at the different types of almond milk available, as well as some of the nutritional benefits it can offer to us. We have also considered some of the issues around almond farming and discussed the easiest ways to add almond milk to your diet.