Grabbing almond milk instead of dairy at the store has become pretty common these days. Maybe you’ve switched to it recently or have been drinking it for years. Either way, you might wonder what actually happens to your body when you make almond milk a daily habit. Is it really better for you? What changes might you notice? As someone who’s gone through countless cartons myself, I’ve learned there’s more to this creamy alternative than just being dairy-free.
Your calorie intake might drop significantly
Switching from regular milk to unsweetened almond milk can make a big difference in your daily calories. A cup of whole milk has about 150 calories, while unsweetened almond milk only has around 30-40 calories per cup. That’s a huge difference! If you drink milk several times a day – in your coffee, cereal, smoothies, or just by itself – that calorie savings really adds up. Over a week, you could be consuming thousands fewer calories without changing anything else in your diet.
For people trying to manage their weight, this simple swap can be super helpful. The low-calorie content comes from the fact that almond milk is mostly water with just a small amount of almonds. But don’t worry – you’re not just drinking flavored water. Almond milk still contains healthy fats from the almonds, which help keep you feeling satisfied. These are mainly monounsaturated fats, the same heart-friendly kind found in olive oil and avocados. Just make sure you’re choosing unsweetened varieties, as sweetened versions can have two to three times more calories.
Your skin might look better
Have you ever noticed your skin looking clearer after making dietary changes? Almond milk might contribute to better skin. It’s packed with vitamin E, which is a powerful antioxidant that helps protect your skin from damage caused by things like pollution and UV rays. In fact, almond milk has about 50% of your daily vitamin E needs in just one cup! This nutrient helps reduce inflammation and fights against free radicals that can cause skin aging and damage.
People who switch to almond milk often report improvements in skin conditions like eczema and acne. The reason? Dairy can trigger inflammation in some people, and by removing it, your skin might calm down. Plus, the vitamin E content supports skin repair and moisture retention. Think of it as feeding your skin from the inside out. While it’s not a miracle cure, drinking almond milk daily could be one piece of the puzzle for healthier, clearer skin over time, especially if you’re sensitive to dairy.
You might not get enough protein
One big downside to replacing cow’s milk with almond milk is the protein difference. A cup of dairy milk provides about 8 grams of protein, while most almond milk contains only 1-2 grams per cup. That’s a pretty huge drop! If you rely on milk as a protein source, especially for breakfast or post-workout, you might be accidentally cutting back on this important nutrient. Protein helps you feel full, builds muscle, and supports countless functions in your body.
This protein difference matters most for kids, teens, athletes, and older adults who need more protein in their diets. Some almond milk brands now offer protein-fortified versions with added pea protein that can bring the protein content up to 5-10 grams per cup. If you’ve switched to regular almond milk, make sure you’re getting protein from other sources like eggs, Greek yogurt, beans, or lean meats. Otherwise, you might find yourself feeling hungrier throughout the day, struggling to maintain muscle, or even losing some muscle mass if you’re not careful about balanced nutrition.
Your digestive system might thank you
If your stomach tends to get upset after dairy products, switching to almond milk could bring some serious relief. About 65% of people worldwide have some degree of lactose intolerance, which means they can’t properly digest lactose, the sugar found in milk. This can cause bloating, gas, stomach cramps, and diarrhea. Almond milk is naturally lactose-free, so those uncomfortable symptoms can disappear when you make the switch. Many people report feeling lighter and more comfortable during the day.
Besides being lactose-free, almond milk also contains some natural fiber that can support healthy digestion. While it’s not a huge amount (about 1 gram per cup), it’s more than you’ll find in regular milk, which has zero fiber. However, watch out for ingredients like carrageenan in some almond milk brands, which can cause digestive issues for sensitive people. If you notice stomach problems after switching to almond milk, check the ingredients list and try a simpler formula without additives. Your best bet is finding a brand with minimal ingredients – mainly just almonds, water, and perhaps some vitamins.
Your blood sugar might stay more stable
Unlike regular milk which contains natural sugars, unsweetened almond milk has almost no sugar or carbs. This means drinking it won’t cause your blood sugar to spike the way other drinks might. If you’re watching your blood sugar levels – whether you have diabetes, prediabetes, or just want steady energy throughout the day – this can be a big plus. Many people find that the mid-morning energy crash they used to get after breakfast cereal with dairy milk doesn’t happen with almond milk.
The low glycemic impact of almond milk comes from its macronutrient profile – it’s mostly water and fat, with very little carbohydrate. Even the small amount of natural sugars found in almonds is diluted in the milk-making process. Unsweetened almond milk typically contains less than 1 gram of sugar per cup, compared to about 12 grams in regular milk. Just be careful with flavored or sweetened versions, which can contain added sugars that defeat this benefit. For the most stable blood sugar, always choose the unsweetened plain variety and check the nutrition facts panel to confirm it has 0-1 grams of sugar.
Your heart health might improve
Making almond milk your daily choice might be good news for your heart. Unlike whole milk which contains saturated fat that can raise cholesterol levels, almond milk is free from cholesterol and low in saturated fat. Instead, it contains heart-healthy monounsaturated fats that may actually improve your cholesterol profile when they replace less healthy fats in your diet. Some studies have found that regularly consuming almonds and almond products can help reduce LDL (bad) cholesterol and maintain healthy blood pressure.
The vitamin E in almond milk also plays a role in heart health by preventing oxidation of cholesterol, which is a key step in the development of heart disease. Each cup provides about 20-50% of your daily vitamin E needs, depending on the brand. Additionally, many almond milk brands are fortified with vitamin D, which some research links to better heart health. While no single food can guarantee a healthy heart, replacing higher-fat dairy with almond milk as part of a balanced diet can be one smart move for your cardiovascular system.
Your bone health needs attention
One area where almond milk might not measure up to dairy milk is natural calcium content. Cow’s milk is naturally rich in calcium, which is essential for strong bones. While most commercial almond milk is fortified with calcium to match or even exceed the levels in dairy milk, the question is whether your body absorbs it as well. Some studies suggest that plant-based calcium might not be absorbed quite as efficiently as the calcium naturally present in dairy. This doesn’t mean almond milk can’t support bone health, but you should be aware of the difference.
Check the nutrition label to make sure your almond milk is fortified with calcium and vitamin D, which helps your body absorb calcium properly. Look for brands providing at least 30% of your daily calcium needs per cup. Some brands go even higher, with fortified almond milk containing up to 45% of daily calcium requirements. If you drink almond milk exclusively, consider getting calcium from other sources too, like leafy greens, broccoli, fortified orange juice, or tofu made with calcium sulfate. Regular weight-bearing exercise also helps maintain bone strength regardless of your calcium source.
You might need to check vitamin levels
Beyond calcium, cow’s milk naturally contains several other nutrients that almond milk might lack unless it’s fortified. These include vitamin B12, which is essential for nerve function and making red blood cells, and vitamin D, which supports immune function along with bone health. Dairy milk also provides iodine, an important mineral for thyroid function that plant milks typically don’t contain. If you’ve completely switched from dairy to almond milk, you might be getting less of these nutrients than you think.
Most commercial almond milk brands fortify their products with vitamins A, D, and sometimes B12, but the amounts vary considerably between brands. When shopping, compare labels and choose brands that offer more vitamins and minerals. If you drink homemade almond milk, be aware that it won’t have any of these added nutrients unless you add them yourself. People who exclusively drink almond milk might want to consider a multivitamin or have their doctor check vitamin levels, especially if they follow a mostly plant-based diet that may be naturally lower in some of these nutrients.
Adding almond milk to your daily routine brings a mix of benefits and trade-offs. While it can help with weight management, skin health, blood sugar control, and heart health, you need to watch your protein, calcium, and certain vitamins. The key is choosing unsweetened, fortified versions and being mindful about getting nutrients almond milk might lack from other foods. With these simple steps, your daily almond milk habit can be a healthy part of your diet.
