Almond Milk vs Almonds: Which Is Less Inflammatory?
Almond Milk
Almonds
Almonds are less inflammatory than almond milk, which stops being surprising once you read the carton. Almond milk is mostly water, with two to four percent almonds in it.
That dilution takes the good part with it. The whole nut gives you vitamin E, magnesium, fibre and the plant compounds held in the brown skin, while the milk gives you a trace of those plus whatever the brand adds back, usually calcium and B12. The carton still has a job to do as a lactose-free liquid for coffee and cereal, and unsweetened it carries almost no sugar. Just do not count it as your nuts for the day: keep a small handful of whole almonds in there as well.
Side by side
| Almond Milk | Almonds | |
|---|---|---|
| Inflammation Score | Low · 3/10 | Low · 2/10 |
| Category | Beverages | Nuts & Seeds |
| Serving size | 1 cup (240 ml) | 1 small handful (28 g, about 23 nuts) |
| Key nutrients | Vitamin E (alpha-tocopherol), Calcium (fortified), Vitamin B12 (fortified), Gellan gum (added) | Vitamin E (alpha-tocopherol), Proanthocyanidins (in the skin), Magnesium, Riboflavin (B2) |
| How often | Daily, unsweetened and fortified | Daily, one small handful, plain and unblanched |
On the AIP diet
Almond Milk
Almond milk is not allowed during the elimination phase of the Autoimmune Protocol. AIP takes out all nuts from day one, and almond milk is a nut in liquid form. Most cartons add gums and emulsifiers, which are off the list on their own terms. Nuts come back early in the reintroduction, so a plain unsweetened carton is an easy first test. During the elimination, unsweetened coconut milk is the plant milk that fits.
Almonds
Almonds come out during the elimination phase of the Autoimmune Protocol, along with every other nut and seed. Almond flour and almond butter go with them, which is what makes AIP baking awkward at first: coconut flour and cassava flour take over. Almonds usually come back in the first rounds of reintroduction, and a few plain ones with the skins on make a clean test.
What each one brings
Almond Milk
- No lactose and no milk protein, the two parts of dairy people actually react to
- An unsweetened carton has almost no sugar, which is rare among plant milks
- Brings vitamin E, the antioxidant that protects the fat in your cell membranes
- Most brands are fortified, so it gives back the calcium and B12 that dropping dairy takes away
Almonds
- Much of the fat stays locked inside the nut, so fewer calories reach you than the label says
- The densest everyday source of vitamin E, the antioxidant that protects your cell membranes
- The brown skin holds the plant compounds, so unblanched almonds beat pale ones
- A daily handful for six weeks moved inflammation markers, with no weight lost
Watch out for
Almond Milk
- Sweetened and flavoured versions carry as much sugar as a soft drink
- Mostly water, with two to four percent almonds, so no real protein or fat
- Gums are added to stop it separating, and some guts dislike them
- Not an option with a tree nut allergy, and a poor milk for young children
Almonds
- Ground into flour or butter the cells are already broken, so more of the fat comes out
- One of the most common tree nut allergies, and a severe one
- Honey roasted, salted or chocolate coated almonds are a sweet, not a nut
- Easy to eat half a bag without noticing, at 160 calories a handful
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