The main controversies around almond milk involve its significant water consumption in drought-prone areas (like California), the heavy pesticide use harming bees and ecosystems, the massive shipment of bees (leading to high colony deaths), and ethical concerns about animal welfare, though some argue it's better than dairy's environmental impact. Other issues include the low actual almond content and added nutrients in some products and regulatory debates over the term "milk".
However, almond milk is still notorious for the vast amount of water it requires to grow and process. 💡 Did you know that California-grown almonds account for 80% of the world's commercial almond production? Besides contributing to eutrophication, almond milk isn't the best for the environment for a few more reasons.
Key Takeaways. Almond milk can be a healthy option for many, but it's not safe for those with nut allergies or babies under 12 months old. Drinking very large amounts daily may cause digestive issues, inflammation, and more, though most people consume it in moderation without problems.
Shifting Dairy Trends
Whole milk's share of fluid sales rose from 27% to 38%, driven by interest in protein-rich and minimally processed foods and even appetite-suppressing drug regimens that prioritize fuller-fat, higher-protein options for satiety and sustained energy.
The almond industry is rife with pesticide use that is harmful to humans, bees, and other wildlife. Avoid almond milk that isn't certified organic. Brands owned by big dairy. Big dairy brands often feed animals soya feed, which might be linked to Amazon deforestation.
People are quitting oat milk due to concerns about highly processed ingredients like seed oils and emulsifiers, its impact on blood sugar (due to broken-down starches and added sugars), low protein content, potential inflammation, and gut health issues, with some wellness influencers shifting to cow's milk or other alternatives like almond or soy. The trend reflects a growing awareness that while convenient, many commercial oat milks aren't as "natural" or nutritionally complete as initially perceived, leading consumers to seek whole foods or dairy for better protein and fat balance.
Dr. Gundry recommends non-dairy alternatives like unsweetened coconut milk or hemp milk, and for dairy, A2 milk from goats, sheep, or specific cows (like Guernsey) that lack the A1 casein protein, all to avoid lectins and support gut health, viewing almond milk as a less ideal C-tier option and strongly cautioning against oat milk, per his {platform and {video content https://www.youtube.com/shorts/QAVMEzqc3yI}}.
The consumption of almond milk in large quantities is associated with the potential risk of hypercalcemia, especially in patients with chronic kidney disease. Careful consideration of the mineral content is recommended.
Gen Z isn't drinking as much milk due to health concerns (lactose intolerance, acne), ethical/environmental worries about dairy farming, the influence of social media promoting alternatives, increased awareness of dairy's downsides, and a desire for healthier, more personalized options like plant-based milks, though they still enjoy other dairy products like cheese and yogurt. They question traditional health advice and are swayed by peer culture and eco-consciousness, leading them toward alternatives for taste, values, and lifestyle fit.
However, a recent review concluded that consumption of milk, yogurt and cheese, irrespective of fat content, is “neutrally” associated with risk of cardiovascular disease, meaning that neither whole fat nor low-fat dairy raises your chance of heart attack or stroke more when compared with other foods.
4 ingredients you should avoid in plant-based milks
Low in sugar and saturated fats, Alpro Almond drinks are also dairy and lactose free, making them suitable if you're following a vegetarian or vegan diet. They're also gluten free. If you think you might have an allergy or intolerance to dairy, lactose or gluten, always consult a healthcare professional for advice.
Almond milk is nutritious, low calorie, and dairy-free. Other possible benefits of enriched almond milk include strengthening bones and helping lower the risk of heart disease. It is rich in several healthy nutrients, but compared with whole almonds, almond milk is watered down and missing most of the fiber.
Recommend soy or almond milk as an alternative. While this will not completely reverse the risk of iron deficiency , these milk alternatives will not interfere with iron absorption like cow's milk does. Simple changes in diet or consistent vitamin supplements will help prevent iron deficiency.
In fact, many people claim that their health only improved after they cut milk from their lives. And it's not just an improvement in digestion that people have noticed; many say that their acne, sinus allergies, chronic fatigue, brain fog, and general inflammation were vastly improved after saying “no” to milk.
Gen Z And The Sober Curious Movement
One study found that 34% of people in the Gen Z age group are making an effort to drink less, while 45% say they've never had an alcoholic drink in their lives. In contrast, only 36% of the millennial generation admit to never experimenting with alcohol.
While breast milk isn't inherently toxic to adults, it carries potential risks including bacterial contamination and viral transmission. There's no medical necessity for adult men to consume breast milk, and safety cannot be guaranteed without proper screening and handling.
Almond milk offers fewer calories than cow milk, mainly because it has less protein and fewer carbohydrates when unsweetened. It provides vitamin E and small amounts of heart-healthy unsaturated fat. Some brands add calcium and vitamin D. Like other plant-based milks, sweetened almond milk can be high in sugar.
Cardiovascular health of almond milk is especially significant to the female population since they are at risk of having more heart diseases after menopause. The monounsaturated fats decrease LDL cholesterol, decrease blood pressure, and decrease the risk of cardiovascular disease.
Almond milk can be substituted one-to-one for dairy milk. Temperature and cooking times usually don't need to be adjusted. Check your baked goods to make sure they're cooking as expected, especially if it's a new recipe. Use low-to-medium heat when cooking with almond milk to avoid burning it.
Nuts can be high in anti-nutrients
Anyone familiar with Dr. Steven Gundry's Plant Paradox will know about lectins, and if you follow Dr. Paul Saladino, phytates may ring a bell. Anti-nutrients like phytic acid and lectins can impair gut health and nutrient absorption.
He advised avoiding grapes, mangoes, ripe bananas, lychees, apples, pineapple, and pears, listing the grams of sugar in each as if the sugar added to an energy drink had the same influence on the body as an apple.
Low-fat, skim or 1% cow's milk are healthier options compared to 2% or whole milk. They contain less fat. “If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.