Is Drinking Almond Milk Everyday Bad For You?

If you ingest an excessive amount of important nutrients and minerals from almonds, you may experience digestive disorders such as nausea, stomach discomfort, dysentery, and bowel troubles. In fact, it can cause serious gastrointestinal issues in certain people and interfere with their prescriptions.

Is it harmful to consume almond milk on a regular basis?

Almond milk has seen a major surge in popularity over the last decade, owing to its popularity among millennials (via Refinery29). Whether you ask for almond milk in your Starbucks cup or add it to a smoothie, it’s simple to incorporate into your diet. Almond milk’s popularity is due to a variety of factors. Many lactose-intolerant people use it as a milk alternative, which can add up to a lot of people, especially since the National Institutes of Health estimates that 65 percent of people have difficulty digesting lactose.

Almond milk is an excellent dairy substitute for vegans, which is becoming increasingly popular (via Forbes). Furthermore, people enjoy the flavor. So, what happens if you add almond milk to your diet on a regular basis? It’s completely fine to drink unless you’re allergic to almonds (via PopSugar).

Is it dangerous to consume too much almond milk?

Sweetened almond milk provides certain health benefits, but there are a few things to remember:

Protein content is low. The protein content of sweetened almond milk is lower than that of soy milk or cow’s milk. Each 8-ounce serving contains 1 gram of protein. If you switch to almond milk, be sure you’re receiving adequate protein from other sources.

Calorie content is higher. Sweetened almond milk is higher in sugar and calories than unsweetened almond milk. Drinking too much sweetened almond milk (or other sweetened beverage) can make you gain weight.

Not suited for children under the age of three. Protein levels in sweetened almond milk are minimal. It is not suggested for babies under the age of one year.

Almond milk that has not been sweetened is healthier than almond milk that has been sweetened. Enjoy sweetened almond milk in moderation if you desire it.

Is almond milk really that harmful for you?

Almond milk is one of the most popular and readily available plant-based milks currently available (vegan). It’s nutritious, healthful, and packed with vitamins, antioxidants, and minerals. It is also cholesterol-free and contains extremely little calories and sugars.

Almond milk is regarded to be healthier than cow’s milk in general. While both contain a variety of nutrients and vitamins, the main difference is that almond milk has fewer calories than regular dairy milk.

When it comes to almonds, how much is too much?

Almonds have a unique flavor and crunch, and they make a great snack. They, like the other nuts, are a crucial part of a well-balanced diet. After visiting your doctor, remember to consume them in moderation. Please discontinue use and consult your healthcare practitioner if you have any specific medical conditions. The following are the primary adverse effects of eating too many almonds, according to Dr. Leena:

Allergic reaction

If you have a nut allergy or sensitivity, you should definitely avoid almonds. Almonds, like walnuts and cashews, are linked to the majority of tree nut allergies. Amadin, a protein found in almonds, has been identified as an allergen that can cause an allergic reaction. In certain people, almonds can trigger oral allergy syndrome. Itchy mouth, scratchy throat, and swelling of the tongue, mouth, and lips are some of the symptoms. Almonds can also cause anaphylaxis, a life-threatening allergic reaction. Shortness of breath, hives, nausea or vomiting, confusion, slurred speech, low blood pressure, and lightheadedness are all symptoms of this illness.

Weight gain

Almonds increase overall energy intake and weight growth if ingested in excess. To reap all of the health benefits, one should consume it in moderation. They cannot be the cause of this negative effect on their own, but if you eat a lot of almonds in addition to your regular diet, you may gain weight. This is especially true for persons who do not exercise on a regular basis. Almonds by themselves have a very small possibility of causing weight gain. Consuming them in significant amounts, combined with poor living choices, can make you a weight gain target.

Can interact with medicine

Overdosing on almonds also has the potential to interact with your medications. Even 100 grams of almonds have 2.3 milligrams of manganese, which is more than your daily manganese requirement. Manganese is required in the average human body in amounts ranging from 1.3 to 2.3 mg per day. While other sources of manganese, such as whole grains, green vegetables, and teas, are beneficial to your health, include too many almonds in your diet can be detrimental if you are taking medication for a medical condition. Laxatives, blood pressure medications, and some antibiotics can all be affected by a manganese-rich diet.

Vitamin E overdose

People who take vitamin E supplements on a regular basis and eat a lot of almonds may develop an overdose problem. Vitamin E is a crucial antioxidant for both skin and hair, but it can cause a variety of adverse effects if taken in excess. Any vitamin shortfall or excess cannot be helpful for your health. Almonds are high in vitamin E, but eating too much of them can lead to an overdose. Although it is nearly hard to overdose on vitamin E by simply eating almonds, it is crucial to be aware of all the potential adverse effects. Excessive consumption of almonds can pose issues if you are already consuming other foods high in vitamin E. Excessive vitamin E consumption can cause blood coagulation to become disrupted, resulting in hemorrhage. This side effect is more common in persons who are currently taking an excessive amount of vitamin E supplements.

Digestive issues

Almonds provide 13 grams of fiber per 100 grams. So, if you eat a lot of these nuts at once, you’ll have gas and bloating. To ensure good digestion, drink plenty of water when eating fiber-rich foods. Almonds are high in fiber, which is beneficial to your health, but too much fiber can cause constipation and other gastrointestinal issues if not accompanied by lots of fluids. Bloating, gas, stomach cramps, and diarrhea are some of the other gastrointestinal symptoms produced by eating too many almonds. Fiber-rich foods can help you stay fuller for longer and improve your digestive system, but they must be consumed in the right amounts.

Decreases nutrient absorption

Too much fiber in the body can mix with other minerals (such as calcium, magnesium, zinc, and iron) and reduce their absorption. To reap all of the advantages of almonds, eat them as a standalone snack or in between meals. A diet high in almonds can harm your small intestine, which is primarily responsible for food absorption. Only 4-5 almonds per day are recommended. Phytates, which are found in certain seeds and nuts, can reduce mineral absorption by interfering with normal nutrient absorption.

Can cause kidney stones

When the body has a high level of calcium oxalates that is not being secreted, kidney stones form. Because almonds contain oxalates, consuming more of them, especially on a regular basis, increases your risk of stone formation, which can lead to kidney stones. Almonds are high in soluble oxalates in the intestine, which are substances that cause renal failure and kidney stones. According to numerous studies, almond oxalates have a high bioavailability.

Also see: Beware, 3 Steps To Check For Adulteration In Almonds, Follow Food Safety Steps

Increases toxins in the body

Almonds, particularly bitter almonds, can cause cyanide poisoning. When compared to ordinary sweet almonds, bitter almonds have a substantially greater HCN content. Hydrocyanic acid (HCN) can cause breathing issues, neurological breakdown, choking, and possibly death during enzymatic hydrolysis. As a result, they are not recommended for pregnant or nursing women. Almonds are a nutritious food, but as with any other meal, moderation is the best policy. This is only a problem if you eat bitter or deadly almonds. They have been shown to be useful in reducing spasms and discomfort, but consuming too much of them might create toxicity in the body.

So, these were the ill effects of eating too many almonds. The ICMR recommends that you consume 7.5 to 10 milligrams of almonds each day. Almonds have a caloric value of 609 kcal per 100 grams. As a result, your dietician may advise you to take these nuts in moderation. Nuts and seeds are incredibly healthy and give a variety of health benefits, but they should be ingested in moderation according to your body’s needs.

What is the healthiest milk?

Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.

Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.

Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.

On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.

The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.

Is it true that almond milk is unhealthy for your kidneys?

They’re also a rich source of protein and a natural supplier of phosphorus and potassium.

1 cup (240 mL) whole milk, for example, contains 222 mg of phosphorus and 349 mg of potassium (20).

However, excessive dairy consumption, when combined with other phosphorus-rich foods, can be harmful to bone health in people with kidney disease.

Milk and dairy products are frequently suggested for healthy bones and muscle health, so this may come as a surprise.

Too much phosphorus ingestion, on the other hand, can generate a buildup of phosphorus in the blood, which can remove calcium from your bones if your kidneys are impaired. This can thin and weaken your bones over time, increasing your risk of bone breaking or fracture (21).

Protein is also abundant in dairy products. A cup of whole milk (240 mL) has roughly 8 grams of protein (20).

To minimize a buildup of protein waste in the blood, it may be necessary to reduce dairy consumption.

Unenriched rice milk and almond milk are dairy alternatives that are lower in potassium, phosphorus, and protein than cow’s milk, making them an excellent substitute for milk while on a renal diet.

Dairy products are heavy in phosphorus, potassium, and protein, hence they should be consumed in moderation on a renal diet. Despite its high calcium level, milk’s phosphorus content may cause bone weakness in people who have kidney illness.

Almond milk vs. cow milk: what’s the difference and which one is healthier?

Are you perplexed by the various milk options? You’re not the only one who feels this way. With the surge in popularity of plant-based diets, demand and interest for almond milk has skyrocketed, while demand for cow’s milk has dwindled in recent years. Is almond milk, on the other hand, a good option? Which is the healthier option? Here’s how almond milk compares to cow milk in terms of nutrition.

What’s the difference between almond milk and cow milk?

Despite the fact that they have the same name, almond milk and cow milk are very different in nature. Almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid. Cow’s milk is a nutrient-rich liquid produced by the mammary glands of dairy cattle, while almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid. Whole milk, 2 percent milk, 1 percent milk, skim milk, and lactose-free milk are all available in cow’s milk, whereas almond milk comes in unsweetened, sweetened, and flavoured versions. Cow’s milk and dairy products have long been popular in numerous cultures, but almond milk and other plant-based milks have only lately become popular in Western culture as alternatives for people who can’t or don’t want to drink cow’s milk for health reasons or for personal reasons.

Almond Milk vs. Cow Milk Nutrition

Almond milk has a low calorie, carbohydrate, protein, and fat content, whereas cow’s milk has a moderate calorie content, but is high in protein, lipids, and carbohydrates. Here’s how 1 cup of unsweetened almond milk compares to cow milk. (1)(2)

  • CALORIES: A 1-cup serving of unsweetened almond milk comprises 40 calories, compared to 122 calories in a 1-cup serving of 2 percent cow milk, making almond milk the lower-calorie option. The difference in calories between almond milk and cow’s milk is owing to almond milk’s lack of protein, carbs, and fat, as it is mostly water. However, compared to 2 percent cow’s milk, 1 percent milk and 0 percent milk contain 102 and 83 calories, respectively, making them lower-calorie options.
  • ALMOND MILK CONTAINS VERY LITTLE PROTEIN: Cow’s milk is a natural source of high-quality protein, whereas almond milk contains very little. A 1-cup serving of 2% cow milk has 8.1 grams of protein, while a 1-cup serving of unsweetened almond milk has 1.0 grams. Cow’s milk also includes all nine essential amino acids, with casein protein accounting for about 80% of the protein and whey protein accounting for the remaining 20%. (3) Both casein and whey protein have been proven to contain bioactive peptides, which offer a variety of health benefits, including improved immunological function, higher mineral absorption, lower blood pressure, and the growth and maintenance of muscle tissue. (4)(5)(6)
  • FAT: Although almonds are a rich source of healthful fat, just a small amount of the fat makes it into the beverage. A 1-cup amount of unsweetened almond milk has 3.0 grams of fat, compared to 4.8 grams of fat in a 1-cup serving of 2 percent cow milk. Although almond milk contains some fat from almonds, it also has added vegetable oils that contribute to its fat content, albeit the amount varies by brand. Cow’s milk comes in a variety of fat levels, including 3.25 percent, 2 percent, 1 percent, and 0 percent, so the specific fat amount will differ depending on the format. Cow’s milk fat is composed of roughly 65 percent saturated fat, 30% monounsaturated fat, and 5% polyunsaturated fatty acids. (7)
  • COW’S MILK CONTAINS CARBOHYDRATES: Cow’s milk is a natural supply of carbohydrates, specifically simple carbohydrates in the form of sugar, primarily lactose with trace amounts of monosaccharides and oligosaccharides. (8) A cup of 2 percent cow milk contains 12.3 grams of carbs, whereas a cup of unsweetened almond milk contains only 2.0 grams.
  • FIBRE: Neither almond nor cow milk contain a significant amount of fiber. A 1-cup portion of 2 percent cow milk has 0.0 grams of fiber, while a 1-cup serving of unsweetened almond milk has 1.0 grams; however, the fiber content of almond milk varies by brand.
  • SUGAR: Lactose, a natural sugar found in cow’s milk, is a source of natural sugars. A 1-cup serving of 2 percent cow milk has 12.3 grams of sugar, compared to 0.4 grams in a 1-cup serving of unsweetened almond milk. While unsweetened almond milk contains very little natural sugar, sweetened and flavoured almond milk generally contains a higher amount of added sugar.
  • VITAMINS AND MINERALS: Cow’s milk contains a variety of vitamins and minerals. Vitamin A, vitamin B12, vitamin B6, riboflavin, niacin, thiamine, pantothenic acid, vitamin D, calcium, magnesium, phosphorus, potassium, zinc, and selenium are all present in a 1-cup serving of 2 percent milk. (2) The loss of fat in 1% and 0% milk reduces the content of fat-soluble vitamins A, D, E, and K, which are typically fortified as a result. Almond milk, on the other hand, is mostly made of water and hence has very few vitamins and minerals. The majority of almond milk brands are vitamin A, vitamin D, and calcium fortified.

Ingredients

Cow’s milk is a complete food containing solely milk. Cow’s milk does not contain any additions or preservatives, despite the fact that some varieties of milk contain added vitamins and minerals. Almond milk, on the other hand, is a minimally processed food because almonds do not grow in liquid form, require processing, and contain additives such as preservatives, emulsifiers, and stabilizers. Although homemade almond milk is made by soaking and blending almonds with water, straining the mixture to remove the solids until only the liquid remains, store-bought almond milk frequently contains additives like gellan gum, sunflower lecithin, locust bean gum, ascorbic acid, and/or natural flavor. (10)(11)(12)

Nutrients

Cow’s milk is one of the world’s most nutrient-dense foods. It’s a good supply of naturally occurring vitamins and minerals, as well as a decent balance of carbohydrates, protein, and fat. Almond milk, on the other hand, includes a relatively little amount of all macronutrients due to the fact that its principal ingredient is water, and most of the micronutrients in almond milk are fortified.

Allergies and Intolerances

Cow’s milk is one of the most common allergens in children, with 2-3 percent of children under the age of 5 in the United States allergic to dairy milk. (13) As a result, non-dairy beverages like almond milk have supplanted traditional dairy products including milk, yogurt, and cheese. While some people have a milk allergy, which is an immune system reaction to the proteins in dairy that causes a variety of symptoms, others have lactose intolerance, which is a bodily reaction to the natural sugar (lactose) found in milk caused by a lack of the enzyme lactase, which is required to break down lactose, but does not involve the immune system. (14) Lactose-free cow’s milk and dairy products are commonly accessible for persons with lactose sensitivity. Cow’s milk may be a preferable option for those who are allergic to almonds or tree nuts.

Calories and Weight Loss

Due to the fact that almond milk is mostly water, it has fewer calories than cow’s milk, which is high in naturally occurring carbohydrates, healthy fats, and protein. Almond milk may be a lower-calorie option for cow’s milk for those looking to lose weight or cut calories. Alternatively, calorie-reduction might be aided by consuming 0% or 1% cow’s milk and dairy products. That said, if total calorie intake is regulated and consumption supports a calorie deficit, whole milk and 2 percent milk can help you achieve your weight-loss goals. (15) Cow’s milk, especially the higher fat ones, may be a more efficient approach to increase calorie consumption for those seeking to gain weight.

Overall, there are advantages and disadvantages to both almond milk and cow milk, depending on the individual’s diet, health goals, nutritional needs, and personal preferences.

So, almond milk vs. cow milk: which one is healthier?

Cow’s milk is one of the world’s most nutrient-dense foods and one of the first superfoods. Cow milk is an excellent nutritious choice because it has a natural balance of carbohydrates, protein, and lipids, as well as over 15 necessary components. Almond milk is a viable plant-based alternative for individuals who cannot or do not want to eat cow’s milk. Almond milk contains less protein, fat, carbs, and micronutrients than cow’s milk, owing to the fact that water is the predominant constituent.

The Bottom Line

Cow’s milk and almond milk are fundamentally different foods, despite the fact that they are frequently compared. Cow’s milk is a natural source of carbs, protein, lipids, vitamins, and minerals, whereas almond milk is a fortified water-based substitute for individuals who can’t eat dairy. If you’re going to drink almond milk, check the labels carefully and choose variants with little added sugar and natural components.

Is it true that almond milk clogs arteries?

“Almonds are good for your heart,” says Dr. Day, a cardiologist who suggests almond milk to his heart patients. Unsweetened almond milk is low in saturated fat and has between 30 and 40 calories per cup. It also has no cholesterol because it is made from plants. Fortified versions have the same amount of vitamin D as skim cow’s milk and, in certain cases, up to 50% more calcium. According to study from the University of Maryland Medical Center in Baltimore, almond milk includes polyunsaturated fatty acids, which may help lower LDL cholesterol, reduce inflammation, and improve cognition (brain function). Unfortunately, as compared to cow’s milk and other milk alternatives, almond milk is poor in protein, making it a less desirable option.

Drink unsweetened almond milk to keep your heart healthy, according to Day. “The main problem with alternative milks is that they’re usually sweetened,” he says. “Any form of added sugar might be harmful to your heart.”

What are the benefits of almond milk for the skin?

Proteins, minerals, and vitamins abound in almond milk, including zinc, calcium, magnesium, vitamin C, vitamin B6, vitamin E, and others. It is also beneficial to dry skin. This may aid in the reduction of dark circles. To begin with, almond milk improves the skin by providing a lot of moisture.