I get questions all the time about almond milk and how it fits into a healthy nutrition pattern. These are the most common questions I hear and some facts to help you choose the milk that is best for you and your household.
“Is almond milk healthier than cow’s milk?”
Short answer: no. The chemical structure of cow’s milk and almond milk are different; therefore, they provide the body with a unique blend of nutrients, all of which are beneficial when consumed in a balanced diet. This chart shows the main nutrients in each beverage.
Cow’s milk tends to pack more energy and protein, while almond milk contains a wider variety of micronutrients. Both contain nutrients that are vital for the human body to function. To determine which is best for you, consider your food and beverage intake as a whole. If your eating pattern lacks good protein sources, cow’s milk may be the best for you. If you are interested in a lower calorie drink or need to boost your vitamins, almond milk may be a good addition to your regular beverage intake.
“How long does almond milk last?”
It depends on the almond milk. Homemade almond milk will keep for 3-5 days since it is unpasteurized. Store bought, refrigerated almond milk is pasteurized meaning it goes through a process that kills existing bacteria so it can keep for up to 7-10 days after opening. This is because once opened, oxygen enters the container and allows bacteria to begin growing again. Shelf-stable almond milk has been ultra-pasteurized and stored in special containers that prevent spoiling for up to 4-6 weeks after the “sell by” date. Once opened it still needs to be consumed within 10 days.
“How do I know if my almond milk has gone bad?”
Like cow’s milk, almond milk will begin to smell sour and have texture changes when it has gone bad. This is due to the growth of bacteria once oxygen gets into the container, whether homemade or store-bought. If it smells off – just toss it!
“Is almond milk better for my kids?”
No, it is not “better.” Almond milk can be a great addition to a child’s nutrition providing hydration and a variety of micronutrients. However, children, especially toddlers, preschool, and elementary-aged, are still going in and out of major growth phases, and they need enough calories and protein to support that growth.
Additionally, from birth to age 5 a child’s brain is growing more than it will at any other point in life. For best development, it is important for children to have enough fat in their diet for optimal myelination. Myelination is the body's process of covering nerve cells with a necessary, protective sheath containing high levels of fatty acids. Without fat in the diet, brain development can suffer.
For children, higher fat cow’s milk will offer the fat and protein needed for best brain and body growth.
For children, higher fat cow’s milk will offer the fat and protein needed for best brain and body growth. As long as those needs are met, almond milk can still be a delicious addition to their daily fluids. My go to pattern: cow's milk at meals, other low-sugar beverages at snacks.
The Bottom Line
You can choose! If your nutrition is balanced – you are consuming adequate protein, fat, calories, and micronutrients from all food and drink sources – then pick your drink! Both cow’s milk and almond milk can be part of a healthy eating plan.
Want to talk more about your specific nutrient needs and how to balance those in your lifestyle – check in with me about my 5-week Wellness Challenge.