How to make almond milk at home
Almond milk can be easily made at home.
problem solved
Almond milk is included in all coffee menus and smoothie recipes and is a real hit. But is it a nutritious addition to your diet?
Some people find it helpful to substitute nut-based milks for dairy products. For others, it can be an unnecessary addition of extra calories or even additives.
According to the study, almond milk accounted for 42.2% of the dairy alternative revenue share in 2025. For some, it’s not a matter of choice. One-third of U.S. households report purchasing non-dairy alternatives due to lactose intolerance.
Here’s what you need to know when considering almond milk and whether it can help you lose weight.
What’s in almond milk?
The only similarity between cow’s milk and almond milk is that they’re both liquids, says Ashley Koff, a registered dietitian in West Linn, Oregon, and author of Your Best Shot. Milk is rich in protein (about 8 grams per cup), she says, and is made up of casein and whey, but in liquid form it also contains carbohydrates, B vitamins, and very small amounts of vitamin D. In comparison, almond milk has very little protein, less than 1 gram per cup, or other nutrients.
“They are typically fortified with calcium and vitamin D to approximate or exceed what is found in milk. Calcium and vitamin D do not bind well, so most often some form of binder, usually a gum, such as gellan, guar or xanthan is used, which can irritate digestive function if taken regularly or in large amounts,” she says. She added that the artificial colors and flavors in almond milk can also irritate digestion in some people.
How to consume almond milk in the healthiest way
Koff reminds us that there aren’t actually “good” and “bad” foods, but that there are healthier ways to consume food. For example, Koff says oats and almonds don’t contain natural protein, so it’s better to find a food protein source to add to your almond milk, rather than opting for highly processed versions with added protein and other ingredients.
If you love almond milk, look for unsweetened versions from brands like Malk that use simple ingredients: almonds, water, and salt. When checking the label, also pay attention to the sugar content.
When considering the role of almond milk in your diet, remember that even though it sounds healthy, there’s more to almond milk than just almonds.
