Can Almond Milk Make You Fat & Cause Weight Gain?

In recent years, almond milk and other plant-based milks have gained immense popularity.

Almond milk, soy milk, oat milk, and even chia milk are among the various types of plant-based milks available at a range of grocery stores. 

Almond milk, along with soy milk, is one of the earliest plant-based milk replacements and is often people’s first venture into the non-dairy world.

But does almond milk justify the buzz and the price? And what actually occurs in the body when almond milk is consumed?

As with any meal or drink, regular usage has both advantages and disadvantages. We consulted nutritionists to determine the answer, so you can confidently consume plant-based milk. 

Here’s what they had to say about almond milk consumption: (or even use it in cereal or smoothies).

Nutritional Information

Several ingredients in almond milk are healthy for you.

The unflavored variant contains fewer calories than dairy milk and the majority of other plant-based milk replacements.

The following are the nutrients in 3.5 ounces of unsweetened, unflavored almond milk.

  • Calcium: 17% of the daily need
  • Carbs: 0.3 grams
  • Vitamin E: 22% of the daily need
  • Phosphorus: 4% of the daily need
  • Fat: 1.2 grams
  • Vitamin A: 6 percent of the daily need
  • Fiber: 0.3 gram
  • Calories: 15
  • Potassium: 1% of the daily need
  • Protein: 0.6 grams
  • Vitamin D: 9 percent of the DV

Since this type of milk is frequently used as a dairy milk substitute, most manufacturers add minerals and vitamins to the finished product to ensure that dairy-free customers do not miss out on essential elements.

Almond milk, which has been fortified with calcium, as well as vitamins E, D, and A, can be an excellent source of these nutrients.

Facilitates Weight Management

Generally speaking, plant-based beverages have fewer calories than regular dairy milk. Switching to almond milk may be advantageous for those looking to cut calories.

Often, weight loss can be encouraged or achieved by consuming fewer calories from meals.

Small substitutions of low-calorie with high-calorie foods can be an efficient way to reduce or maintain caloric consumption.

An evaluation of approximately 70 studies suggests that consuming fewer calories from food may aid in weight management. However, a lot of commercial almond milk variants contain additional sugar for flavoring or sweetening, which increases their caloric content. 

If you are concerned about sugar content, it is essential to check the nutrition label and list of ingredients.

Additionally, homemade, unfiltered almond milk may include a greater quantity of almonds, making it heavier in calories.

Not Satisfying For Longer Period

Almond milk contains fewer calories, protein, carbs, and fat than most plant-based and dairy milks.

Although almonds are a decent source of protein, virtually all of it is removed during processing, explains a nutritionist.

Almond milk is roughly 98% water, so while almonds themselves are extremely healthy, almond milk is considerably less so. This deficiency in nutrients might lead to increased hunger. 

To boost the fullness of your breakfast or snack, experts suggest incorporating additional protein and fat sources into your baked goods, smoothies, cereal, or whatever you’re using almond milk for.

Rich In Vitamin D

Almond milk contains D vitamins which are essential for many aspects of health, including the immune system, heart health, and bone density.

When the skin is disclosed to sunshine, the body produces vitamin D. However, many individuals do not obtain enough of this vitamin because of their lifestyle, skin tone, long work hours, or living in a region with minimal sunlight.

In fact, vitamin D insufficiency is the most prevalent deficit among American adults.

A shortage of vitamin D is linked to an increased risk of osteoporosis, cancer, cardiovascular illness, muscle weakness, autoimmune diseases, infertility troubles, and high blood pressure.

In one study, the effect on 305 postmenopausal women due to vitamin D supplementation on bone mineral density (BMD) was investigated. Some ladies took a daily 1,000 IU vitamin D supplement for one year.

The study found that bone mineral density (BMD) improved in women with deficient vitamin D blood levels compared to those with appropriate vitamin D blood levels.

These findings indicate that maintaining enough vitamin D levels is essential for good health. However, eating more than the body requires may not provide significant health benefits.

On average, 100 grams of fortified almond milk contains 5% of the daily value of vitamin D.

However, not all forms of this milk, including homemade almond milk, contain vitamin D. Consequently, if you are not obtaining enough vitamin D through sunlight, it may be beneficial to seek additional food sources.

No More GI Problems Related to Dairy.

Almond milk is dairy-free, so if you are lactose intolerant or have a lactose sensitivity, this could be a good option. 

People with lactose intolerance frequently have unpleasant gastrointestinal symptoms, such as cramping, bloating, and diarrhea. Changing to almond milk can be beneficial.

However, it is recommended to check the ingredients for carrageenan, a substance added during processing to generate a creamy milk texture, as it might cause similar gastrointestinal problems in some individuals.


Almond milk is a palatable, nutrient-rich alternative to dairy milk that has gained popularity over time. It may also improve skin and cardiovascular health.

Numerous commercial versions of almond milk have been fortified with calcium and the vitamins D, A, and E. Fortification ensures that individuals who move from cow’s milk to almond milk receive all the essential elements that milk typically delivers.

In addition, almond milk is appropriate for most individuals with lactose intolerance, a dairy allergy, or renal illness, as well as vegans and those who avoid dairy for other reasons.

Try incorporating it into cereal or coffee, smoothies, and recipes for ice cream, soups, and sauces.

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