Do you like almond milk? A seemingly controversial milk alternative, almond milk is known for its creamy color and nutty flavor. It can be used to replace milk in many recipes, such as baked goods, beverages, and even just a simple breakfast! Whether you’re a fan or not, keep reading to find out if almond milk will work for the Whole 30 diet.
Almond Milk is Whole30 approved if it doesn’t contain any added sugar. The Whole30 diet is a nutrition plan that calls for simple, whole foods for 30 days. Things like sugar, alcohol, grains, legumes, soy, and dairy and excluded during this exclusion diet. Additional Whole30 approved alternatives include Elmhurst Unsweetened Cashew Milk and Native Forest Organic Coconut Milk.
So, the good news is that almond milk is Whole 30 friendly. Let’s look into why exactly that is as well as some other information about the Whole 30 diet and almond milk. Ready to dig in?
Contents
The Whole 30 Diet
Whole 30 is a 30-day exclusion nutrition plan designed to reset daily eating habits and identify any food intolerances but excluding certain foods. These foods that you’re not allowed to have on the Whole 30 diet include dairy, sugar, grains, legumes, and alcohol. Instead, the program boosts simple, whole foods such as proteins, fruits, vegetables, and nuts.
What Makes Almond Milk Okay for the Whole 30 Diet?
The Whole 30 diet excludes sugar, alcohol, grains, legumes, soy, and dairy. The products above are all unsweetened and free of added sugar and dairy. Almond milk in general is a good alternative to milk- whether it is for lactose intolerance, veganism, or an exclusion nutrition program like the Whole 30 diet. Almond milk also offers some beneficial vitamins and minerals, which can be supportive during the 30-day program.
What is Almond Milk?
Almond milk is a plant-based milk that is described to have a nutty flavor and creamy texture. It is made from almonds and has some nutritional benefits. It doesn’t contain animal products, lactose, or cholesterol and is very low in saturated fat. Almond milk is a good alternative for those that cannot or choose not to drink cow’s milk. Almond milk comes in a few forms, including unsweetened, sweetened, chocolate, vanilla, and other flavors. It is usually fortified with essential vitamins and minerals.
How is Almond Milk Made?
Almond milk is made by grinding almonds to a coarse texture, then mixing or soaking them in water. It is then strained or filtered to create a milk-like product that has a creamy and nutty flavor. You can also make almond milk at home by blending almonds and filtered water together until smooth.
Health Benefits of Almond Milk
Packed with many essential vitamins and minerals, almond milk is a tasty, nutritious milk alternative that offers tons of awesome health benefits.
- Unsweetened forms are low in sugar, and all almond milk offer high amounts of calcium, vitamin E, and vitamin D.
- High in magnesium, an important mineral for blood sugar control and metabolic function.
- High in antioxidants, which support good immune function and can help reduce inflammation.
How Does Almond Milk Compare to Cow’s Milk?
Almond milk is a milk alternative, meaning it cannot exactly substitute all of the same nutrients as cow’s milk. Almond milk is lower in protein and fat than cow’s milk, but it does not offer all of the essential amino acids that cow’s milk does. However, almond milk does provide essential micronutrients like calcium, magnesium, vitamin E, and vitamin D. It is fortified with some of these nutrients to provide even more nutrition.
When it comes to texture and flavor, some say almond milk is thinner and less sweet than cow’s milk. It has a nuttier texture and flavor. Because it is lower in fat, it will not froth in the same way that cow’s milk does. However, it can easily replace milk in almost any recipe, whether it’s a baked good or just milk on cereal.
Nutritional Content of Almond Milk
Blue Diamond Unsweetened Original Almond Milk
Ingredients:
- Almond Milk (Filtered Water, Almonds)
- Coconut Milk (Filtered Water, Coconut Cream)
- Calcium Carbonate
- Natural Flavors
- Potassium Citrate
- Sea Salt
- Sunflower Lecithin
- Gellan Gum
- Vitamin A Palmitate
- Vitamin D2
- D-Alpha-Tocopherol (Natural Vitamin E).
Nutritional Information:
In a 1 cup serving of Blue Diamond Unsweetened Original Almond Milk, there is:
- Calories: 30
- Total Fat: 2.5 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 170 g
- Carbs: 1 g
- Fiber: <1 g
- Sugar: 0 g
- Protein: 1 g
Blue Diamond Almond Breeze Unsweetened Vanilla Almondmilk
Ingredients:
- Almond milk (Filtered Water, Almonds)
- Calcium Carbonate
- Natural Flavors
- Sea Salt
- Potassium Citrate
- Sunflower Lecithin
- Gellan Gum
- Vitamin A Palmitate
- Vitamin D2
- D-Alpha-Tocopherol (Natural Vitamin E)
Nutritional Information:
In a 1 cup serving of Blue Diamond Unsweetened Original Almond Milk, there is:
- Calories: 30
- Total Fat: 2.5 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 170 g
- Carbs: 1 g
- Fiber: <1 g
- Sugar: 0 g
- Protein: 1 g
Califia Farms Unsweetened Almond Milk
Ingredients:
- Almond milk (Water, Almonds)
- Sunflower Lecithin
- Sea Salt
- Potassium Citrate
- Natural Flavors
- Locust Bean Gum
- Gellan Gum
Nutritional Information:
In a 1 cup serving of Califia Farms Unsweetened Almond Milk, there is:
- Calories: 35
- Total Fat: 3 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 160 mg
- Carbs: 1 g
- Fiber: 1 g
- Sugar: 0 g
- Protein: 1 g
Friendly Farms Unsweetened Almond Milk
Ingredients:
- Almond Milk (Filtered Water, Almonds)
- Tricalcium Phosphate
- Sea Salt
- Gellan Gum
- Dipotassium Phosphate
- Xanthan Gum
- Sunflower Lecithin
- Vitamin A Palmitate
- Vitamin D2
- D-Alpha Tocopherol (Natural Vitamin E)
Nutritional Information:
In a 1 cup serving of Friendly Farms Unsweetened Almond Milk, there is:
- Calories: 30
- Total Fat: 3 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 160 mg
- Carbs: 2 g
- Fiber: 1 g
- Sugar: 1 g
- Protein: 1 g
Kirkland Organic Unsweetened Vanilla Almond Milk
Ingredients:
- Organic Almond Base (filtered water, organic almonds)
- Organic Vanilla Flavor
- Sea Salt
- Sunflower Lecithin
- Organic Locust Bean Gum
- Gellan Gum
- Vitamin A Palmitate
- Ergocalciferol (Vitamin D2)
- Dl-Alpha-Tocopheryl Acetate (Vitamin E)
- Riboflavin (Vitamin B2)
- Zinc Gluconate
- Cyanocobalamin (Vitamin B12)
Nutritional Information:
In a 1 cup serving of Kirkland Unsweetened Vanilla Almond Milk, there is:
- Calories: 30
- Total Fat: 3 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 110 mg
- Carbs: 1 g
- Fiber: 1 g
- Sugar: 1 g
- Protein: 1 g
MALK Unsweetened Almond Milk
Ingredients:
- Organic Almonds
- Himalayan Salt
- Filtered Water
Nutritional Information:
In a 1 cup serving of MALK Unsweetened Almond Milk, there is:
- Calories: 100
- Total Fat: 9 g
- Saturated Fat: 0.9 g
- Cholesterol: 0 g
- Sodium: 75 mg
- Carbs: 2 g
- Fiber: 1 g
- Sugar: <1 g
- Protein: 4 g
MALK Unsweetened Vanilla Almond Milk
Ingredients:
- Organic Almonds
- Natural Vanilla Flavor Derived From Vanilla Beans
- Himalayan Salt
- Filtered Water
Nutritional Information:
In a 1 cup serving of MALK Unsweetened Vanilla Almond Milk, there is:
- Calories: 110
- Total Fat: 10 g
- Saturated Fat: 1 g
- Cholesterol: 0 g
- Sodium: 75 mg
- Carbs: 2 g
- Fiber: 1 g
- Sugar: <1 g
- Protein: 4 g
Review of Almond Milk Nutrition
All of the above almond milk are Whole 30 friendly. They are made from simple, naturally sourced ingredients such as almonds, water, natural flavors, and natural vitamins and minerals.
Alternatives to Almond Milk
Elmhurst 1925 Unsweetened Cashew Milk
Cashew milk is another Whole 30 friendly nut-based milk that is closely related to almond milk. It has a similar texture and flavor as well as nutrient composition. Cashew milk can be used in place of almond milk for many dishes. This brand, in particular, is an awesome, simple product with only 2 ingredients- cashews and water!
Ingredients:
- Filtered Water
- Cashews
Nutritional Information:
In a 1 cup serving of Elmhurst 1925 Unsweetened Cashew Milk, there is:
- Calories: 130
- Total Fat: 10 g
- Saturated Fat: 1.5 g
- Cholesterol: 0 g
- Sodium: 10 mg
- Carbs: 7 g
- Fiber: 0 g
- Sugar: 1 g
- Protein: 4 g
Native Forest Organic Classic Coconut Milk
Coconut milk is milk that is made from coconut meat. It is made in a similar process to almond milk, meaning the meat is soaked and strained, however, it is much more nutritionally dense than other alternative milk. This is because fats from coconut milk carry over into coconut milk, therefore it becomes a very high calorie and high-fat drink. Coconut is creamier in texture than almond milk, but also usually contains fewer ingredients.
Ingredients:
- Coconut Milk
Nutritional Information:
In a 1/3 cup serving of Native Forest Organic Classic Coconut Milk, there is:
- Calories: 140
- Total Fat: 14 g
- Saturated Fat: 13 g
- Cholesterol: 0 g
- Sodium: 20 mg
- Carbs: 2 g
- Fiber: 0 g
- Sugar: 1 g
- Protein: 1 g
Conclusion
Almond milk is a suitable ingredient for those on the Whole 30 diet. It offers many health benefits and can be used to replace milk in many recipes. You can also replace almond milk with cashew milk or coconut milk, both of which are also okay for the Whole 30 nutrition program.
Related Questions
Is almond milk vegan?
Yes, almond milk is vegan. It is an excellent alternative for non-vegan milk products and works in almost any recipe with the same ratio.
Is almond milk high in fat?
No, almond milk is low in fat. Even though it is produced from a high-fat nut, the fat is not used in the final product, therefore only a little of the fat, if any, remains in almond milk.
Is almond milk gluten-free?
Yes! Most brands of almond milk are gluten-free.