Almond Milk: Uses, Benefits and Side Effects

Almond milk, a popular plant-based alternative to dairy milk, is gaining widespread acceptance due to its nutritional profile, versatility, and suitability for individuals with dietary restrictions. Made by blending almonds with water and straining the mixture, almond milk has a naturally nutty flavour and creamy consistency. It is lactose-free, cholesterol-free, and low in calories, making it an ideal choice for vegans, those with lactose intolerance, or individuals seeking heart-healthy alternatives to traditional milk.  This article will explain the benefits of almond or badam milk, as well as the nutrients and adverse effects of badam milk.

What is almond milk?

Almond milk is something that is obtained from the nuts of almonds. This plant-based milk has a nutty flavour and a creamy texture. It has zero cholesterol and lactose present, making it a perfect drink for lactose-intolerant people. Sugar-free almond milk is also available in the market, which is a good option for those who prefer sugar-free almond milk. Hence badam milk is recommended as the best option for people who do not consume dairy products.

This milk is high in lipids, fibre, and energy but low in fat. As per the USDA, almonds contain minerals like magnesium, iron, calcium, zinc, potassium, and sodium. The other vitamins present in almond milk are vitamin B, riboflavin, niacin, thiamine, vitamin E, and C.

Properties of Almond Milk

Almond milk is a dairy-free alternative made from almonds and water. It’s low in calories and rich in nutrients like calcium, vitamin E, and healthy fats. Almond milk is lactose-free, making it suitable for people with lactose intolerance. It’s also versatile and can be used in cooking, baking, or enjoyed on its own.

Almond milk or badam milk health benefits

1) Almond milk benefits in reducing blood pressure:

Almond milk is often fortified with vitamin D and minerals like phosphorus, which contribute to vascular health. Proper arterial function depends on these nutrients, and their deficiency may lead to increased vascular resistance and hypertension. Almond milk is suitable for individuals who cannot consume soy or dairy products, helping to replenish these nutrients.

2) Almond milk or badam milk benefits in maintaining a healthy heart:

As almond milk does not have cholesterol, it is perfect for a healthy heart.  Almond consumption may help reduce the risk of heart attack and other coronary heart diseases. Potassium in almond milk acts as a vasodilator and reduces the strain and tension on heart health.

3) Almond milk or badam milk benefits in strengthening muscles:

Rich in riboflavin (vitamin B2), iron, and calcium, almond milk contributes to muscle repair and energy production. These nutrients support muscle contraction and overall growth, especially when combined with resistance training and a balanced diet. 

4) Almond milk or badam milk benefits in improving kidney health:

Compared to dairy and soy milk, almond milk typically contains lower levels of potassium and phosphorus. This makes it a preferable option for individuals with chronic kidney disease or those advised to follow a low-potassium/phosphorus diet. However, individuals with renal conditions should still check product labels, as some commercial almond milks may be fortified.

5) Almond Milk Benefits for Skin:

Skin health relies on different minerals and vitamins for its proper functioning. Badam milk has plenty of vitamins that promote skin health. Along with the vitamins, almond milk is also rich in antioxidants, which play an essential role in repairing damaged skin and regulating vitamin A. These vitamins are present in both the badam milk that is processed commercially and the one that is processed at home.

6) Almond Milk Benefits for Improving Vision:

This milk is rich in minerals and vitamins, including vitamin A, which is essential  for the proper eye functioning .  Continuous use of electronic  devices can affect  vision . Hence, for  proper eye functioning , increase the intake of vitamins that you can get quickly from the badam milk

7) Almond Milk Benefits for Bones Health:

Badam milk is rich in  calcium, which is essential for maintaining and forming bones. Calcium and vitamin D—often added to commercial almond milk—are essential for bone mineralisation and density. These nutrients help prevent osteoporosis, particularly in postmenopausal women and the elderly. Including almond milk in the daily diet supports skeletal development in children and maintains bone strength in adults.

8) It  boosts immunity:

Badam milk has various minerals and nutrients,  which aid in maintaining a healthy immune system. The immune system protects our body from microorganisms and germs that may cause us harm. Intake of badam milk aids in keeping the body’s first line  of defence solid and healthy.

While almond milk has   many benefits, it can adversely affect your health if consumed excessively or if you are allergic to almonds.

How to Use Almond Milk?

Almond milk is highly versatile:

• Drinks: Enjoy it plain, in smoothies, shakes, or coffee.
• Cereal & Porridge: A dairy-free option for breakfast bowls.
• Cooking & Baking: Can be used in soups, sauces, or baked goods.
• Teas & Lattes: Makes a creamy addition to teas or matcha.

Shake well before use and refrigerate after opening. Homemade almond milk should be consumed within 3–4 days.

Side Effects of Almond Milk

While almond milk is generally safe and well-tolerated, some people may experience adverse effects:

1. Effects on the thyroid gland

Almonds can adversely affect the thyroid gland as it contains a goitrogenic substances. It can lead to the enlargement of the thyroid gland as it affects the assimilation of Iodine. This effect is more significant with raw almonds than processed milk, but caution is advised in hypothyroid individuals.

2. High sugar level

Flavoured or sweetened almond milk often contains high amounts of sugar, which may negate its health benefits. Opt for unsweetened variants to avoid elevated blood glucose or increased caloric intake. 

3. Nut allergies

Almonds are tree nuts, and individuals allergic to nuts should avoid almond milk altogether. Symptoms of allergic reaction may include:

• Facial swelling
• Hives or eczema
• Nausea or diarrhoea
• Anaphylaxis in severe cases

4. Skin reaction

Consumption of this milk can also lead to skin reactions like eczema, hives, and itching. This reaction mainly occurs within 10 minutes or after an hour.

Almond milk is a nutritious, low-calorie, and lactose-free alternative to traditional dairy. It offers various health benefits, including heart protection, bone support, skin nourishment, and immune function enhancement. However, individuals with thyroid conditions or nut allergies should consume it cautiously. Always check labels for added sugars and opt for fortified versions when using almond milk as a primary milk substitute. 

Frequently Asked Questions (FAQs)

References

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AL Zahrani, A. J., & Shori, A. B. (2023). Viability of probiotics and antioxidant activity of soy and almond milk fermented with selected strains of probiotic Lactobacillus spp. Lebensmittel-Wissenschaft Und Technologie [Food Science and Technology], 176(114531), 114531. https://doi.org/10.1016/j.lwt.2023.114531

Collard, K. M., & McCormick, D. P. (2021). A nutritional comparison of cow’s milk and alternative milk products. Academic Pediatrics, 21(6), 1067–1069. https://doi.org/10.1016/j.acap.2020.12.007

van Wissen, G., Lowdon, J. W., Cleij, T. J., Diliën, H., Eersels, K., & van Grinsven, B. (2025). Thermal detection of riboflavin in almond milk using molecularly imprinted polymers. Microchemical Journal, Devoted to the Application of Microtechniques in All Branches of Science, 212(113181), 113181. https://doi.org/10.1016/j.microc.2025.113181