At its most basic, almond milk is a drink made from ground almonds and water. It is a popular plant-based alternative to cow’s milk.

“Almond milk has been around for several years,” said Jenny Heap, a registered dietician with the Almond Board of California. In fact, almond milk has existed since at least the Middle Ages, when noble households favored it over animal milk, according to “Food in Medieval Times” (Greenwood, 2004), by Melitta Weiss Adamson. But, said Heap, almond milk “has gained particular momentum in the past three to five years, appearing now in the cold dairy case as well as in ice cream and frozen novelty products.”

In 2014, almond milk surpassed soymilk as the most popular non-animal milk product, according to the Boston Globe.

Contents

Is almond milk dairy?

It may be called milk and found in the dairy aisle, but almond milk is not dairy. It is “a tasty dairy-free, soy-free lactose-free alternative,” said Heap.

According to Heap, almond milk is made by blending almonds with water and straining them. Sweeteners or salts may then be added. Commercial almond milk manufacturers also usually add vitamins and other nutrient fortifications, as well as thickening agents like carrageenan, a seaweed derivative commonly used as a beverage stabilizer.

It is easy to make almond milk yourself, not to mention cheaper. Heap recommended the following recipe:

  • Soak 1 cup of almonds uncovered in water for one-two days.
  • Drain and discard the soaking water.
  • Rinse the almonds.
  • Blend them on high with 2 cups of fresh water.
  • Strain well using cheesecloth.
  • Add a little vanilla, sweetener or cinnamon.

How long does almond milk last?

Both commercial and homemade almond milk can go bad. Commercial almond milk has a use-by date on its packaging and should be used within seven days after opening, according to the Almond Breeze brand website. Heap recommends using homemade almond milk within two days.

Nutritional profile: almond milk vs. almonds

Almond milk contains some of the same benefits as super-healthy almonds, like vitamin E and riboflavin, but in general, almond milk’s nutrient levels are vastly lower than almonds’. When it comes to almonds, Heap said, “Every one-ounce serving (about 23 almonds) provides 6 grams of protein and 4 grams of fiber, plus vitamin E (35 percent DV ), magnesium (20 percent DV), riboflavin (20 percent DV), calcium (8 percent DV) and potassium (6 percent DV).”

It is unclear exactly how many almonds go into a quart of almond milk, as it depends on the brand or, if it’s homemade, the recipe. But it’s unquestionably a small amount. A carton of the British brand Alpro’s almond milk is only 2 percent almonds. The rest of it is water and added vitamins, minerals and thickening agents. And according to an article by Business Insider, commercial almond milk recipes are pretty similar from brand to brand. The ingredient list on most commercial brands lists almonds as the second or third ingredient, after water and sweeteners, according to the Los Angeles Times.

Therefore, when it comes to eating whole almonds or drinking almond milk, The George Mateljan Foundation’s World’s Healthiest Foods website states that eating almonds provides more nutritional benefits. A comparison of the U.S. Department of Agriculture’s nutrient value charts shows that one 8-ounce glass of almond milk contains only 1 gram of protein, compared to 6 grams in a serving of almonds. It also has only 1 gram of fiber, compared to 4 grams in a serving of almonds. Almond milk has 17 grams of magnesium vs. 77 in almonds and 1.5 grams of heart-healthy monounsaturated fats vs. almost 9 in almonds.

Almond milk does contain much larger amounts of calcium and vitamins A and D than whole almonds, but that is because the manufacturers fortify it with those nutrients, according to World’s Healthiest Foods. Additionally, the vitamin E found in almond milk is added; the vitamin E from raw almonds doesn’t make its way into almond milk.

If you make your own almond milk, these nutrient values will likely go up. Heap recommends using one cup of almonds per two cups of water, which would yield milk with a much higher nut percentage than the commercially available options.

Nutritional profile: almond milk vs. cow’s milk

It’s no wonder that commercial almond milk has vitamins A and D while raw almonds don’t — manufacturers are trying to make almond milk as cow-like as possible. After all, most people use it as a dairy substitute. So how does milk made from almonds and water stack up against milk from an udder?

According to the USDA, while almond milk has only 1 gram of protein per cup, cow’s milk has 8. If you buy calcium-fortified almond milk, the calcium levels will likely match or surpass cow’s milk. That is not the case if you make it at home. The levels of vitamins A, D, E and B12 in fortified almond milk also significantly surpass those in non-fortified cow’s milk. On the other hand, cow’s milk has more than double the amount of phosphorus and potassium than almond milk, while almond milk has slightly more sodium.

One notable difference is that while almond milk is free of cholesterol and saturated fats, cow’s milk contains these to different degrees depending on the type of milk. The Washington Postreported that the fat in almond milk is all healthy, which cannot be said of cow’s milk unless it is skim and has no fat. Also, almond milk generally has fewer calories than cow’s milk, though again that depends on if you’re drinking heavily sweetened almond milk or skim cow’s milk.

Here are the nutrition facts for almond milk, according to the U.S. Food and Drug Administration, which regulates food labeling through the Nutritional Labeling and Education Act:

Nutrition Facts Almond milk, sweetened, vanilla flavor Serving size: 8 ounces (240 g) Calories 90 Calories from Fat 25 *Percent Daily Values (%DV) are based on a 2,000 calorie diet. Amt per Serving %DV* Amt per Serving %DV*
Total Fat 2.5g 4% Total Carbohydrate 16g 5%
Cholesterol 0mg 0% Dietary Fiber 0g 0%
Sodium 140mg 6% Sugars 14g
Protein 1g Potassium 140mg 4%
Vitamin A 10% Calcium 30%
Vitamin C 0% Iron 2%

Benefits of almond milk

Depending on the vitamin and mineral fortifications your almond milk includes, there may be other benefits from nutrients like calcium, protein, and vitamins A, D, E and B12.

Non-dairy/ lactose-free

Since almond milk is dairy-free, it can be a good option for those with dairy or lactose intolerances looking for something to put on their cereal. According to a recent article on plant-based milk substitutes published in Critical Reviews in Food Science and Nutrition, 75 percent of the world’s population suffers from lactose intolerance and may benefit from products like almond milk. It can also be a good option for vegans and vegetarians. The article cautions, however, that consumers must remain aware that dairy alternatives usually do not contain anywhere close to the same amounts of calcium and protein as cow’s milk.

Heart-healthy

Not only is almond-milk cholesterol free, according to the American Heart Association, monounsaturated fats, such as those found in almond milk, are good for your heart if you substitute them for saturated fats, such as those found in cow’s milk. In a 1999 review published in Current Atherosclerosis Reports, researchers looked at the Nurses’ Health Study and estimated that substituting nuts for saturated fats resulted in a 45 percent estimated reduced risk of heart disease.

Low-calorie

Almond milk is popular with dieters. Heap said, “It’s really had strong appeal to calorie-watchers since many varieties have just 30-60 calories per cup.” A study published in 2003 in the International Journal of Obesity and Related Metabolic Disorders suggested that combining almonds with a low-calorie, high-monounsaturated fat diet led to more weight loss than did a low-calorie diet with lots of complex carbohydrates.

Riboflavin

Some of the riboflavin in almonds makes it into almond milk. Riboflavin is also known as vitamin B2, and it helps produce red blood cells and release energy from the carbohydrates you eat, according to the National Institutes of Health.

Cancer prevention

In 2011, a study published in Nutrition and Cancer suggested that almond milk might be helpful in suppressing prostate cancer cells. The study compared the growth of prostate and breast cancer cells in samples that digested organic cow’s, soy and almond milk. Unlike cow’s milk, which “stimulated” the growth of prostate cancer cells, almond milk suppressed the growth of prostate cancer cells by more than 30 percent. It had no affect on breast cancer cells, though soymilk encouraged their growth.

Who should not drink almond milk?

Babies

As almond milk rises in popularity, more and more parents are giving it to their infants. Studies have shown that this can be quite dangerous. In a 2014 study in the French journal Archives of Pediatrics, infants who were given plant-based milks between ages 4 and 14 months showed signs of protein-calorie malnutrition, edema, hypoalbuminemia (low blood levels of albumin, an important protein), iron deficiency anemia, low growth rate, vitamin D deficiencies and several other problems. The article recommends statutory measures forbidding plant-based milks for young infants.

Tree nut allergy-sufferers

Almond milk may not contain a lot of almonds, but it’s enough to set off serious allergy attacks for those with almond allergies. An almond allergy is typically grouped with a tree nut allergy (including cashews, walnuts, Brazil nuts and others), and is usually severe. According to the American College of Allergy, Asthma and Immunology, tree nut allergies are among the allergies most likely to cause anaphylaxis, a severe allergic reaction. Symptoms of an almond allergy include abdominal pain, diarrhea, difficulty swallowing, nasal congestion or a runny nose, nausea, shortness of breath and itching.

Risks of drinking almond milk

Some brands of almond milk contain carrageenan, a common and controversial thickener derived from seaweed. It’s often used for texture in things like ice cream. According to one review published in Environmental Health Perspectives, several studies have linked it to increased inflammation as well as inflammatory bowel disease and colorectal malignancy. If you’re concerned about carrageenan, check the labels on your almond milk to select a brand that does not include it.

Given almond milk’s low protein content, and, if unfortified, low calcium content, those substituting almond milk for dairy should be careful to get protein and calcium from other sources.

Additional resources

  • Journal of Allergy and Clinical Immunology: Recommendation of Nutritional Alternatives for Children Between 1 and 2 Years of Age with Cow’s Milk Allergy
  • Critical Reviews in Food Science and Nutrition: Foods for Special Dietary Needs: Non-Dairy Plant Based Milk Substitutes and Fermented Dairy Type Products
  • Nutrition and Cancer: Milk stimulates growth of prostate cancer cells in culture

Seven benefits of almond milk

1. It is nutritious

Although almond milk is not nearly as nutritious as cow’s milk, enriched products come close.

They frequently contain added vitamin D, calcium and protein, making them more similar to regular milk in nutritional content.

However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.

For comparison, the table below shows the amounts of a few nutrients, vitamins and minerals in one cup of commercial almond milk and low-fat cow’s milk (2, 3).

Almond Milk Cow’s Milk
Calories 39 102
Protein 1.55 grams 8.22 grams
Fat 2.88 grams 2.37 grams
Carbs 1.52 grams 12.18 grams
Vitamin E 49% of the RDI 0% of the RDI
Thiamin 11% of the RDI 3% of the RDI
Riboflavin 7% of the RDI 27% of the RDI
Magnesium 5% of the RDI 8% of the RDI

Some of the minerals in almond milk are not absorbed as well as those found in milk. This is partly because almonds contain phytic acid, an antinutrient that reduces the absorption of iron, zinc, and magnesium (4, 5, 6, 7).

Since almond milk is lacking in many nutrients, it is not suitable as a milk replacement for infants.

Bottom Line: Almond milk is naturally rich in several vitamins and minerals, especially vitamin E.

2. It is low in calories

Although almonds are 50% fat and high in calories, commercial almond milk is a low-calorie beverage.

This means that you can drink a lot of it without having to worry about weight gain. It is also nutrient dense, providing lots of nutrients relative to its calorie content.

Producers of almond milk dilute it with water to make its fat content similar to that of low-fat milk, which is around 1% fat.

One cup of almond milk contains only 39 calories, which is half the amount of calories found in one cup of skim milk (2, 8).

However, not all almond milk is the same. Homemade almond milk or certain brands might contain a much higher number of calories, depending on how many almonds they contain per cup.

Additionally, some products contain added sugar, which should be avoided if you are concerned about your waistline.

Bottom Line: Factory-made almond milk may contain even fewer calories than a glass of skim milk. However, this might not apply to all brands, so make sure to check the nutrient labels.

3. Unsweetened almond milk doesn’t raise blood sugar

Share on PinterestUnsweetened almond milk may be suitable for people with diabetes.

A large part of the almond milk on the market is loaded with added sugar.

Sugar-free almond milk, on the other hand, is a low-carb beverage, containing only 0.6% carbs (1.5 grams) per cup (2).

In comparison, low-fat cow’s milk contains 5% carbs, totaling 12 grams in one cup (3).

Almond milk is also high in fat and protein relative to its carb content. For this reason, it doesn’t cause a spike in blood sugar levels, making it suitable for diabetics, as well as those who are on a low-carb diet.

However, make sure to read the ingredient lists and select products that are as pure as possible.

Bottom Line: Almond milk is a low-carb beverage, making it a perfect choice for people on a low-carb diet, as well as those who need to keep a check on their blood sugar levels.

4. It is dairy-free

Almond milk contains no cow’s milk or other animal products, making it a great option for vegans and those who are intolerant or allergic to milk.

Many people are intolerant to milk sugar (lactose) and unable to completely digest it. Undigested lactose passes down to the colon where it is fermented by the resident bacteria, leading to excessive gas, bloating, diarrhea and associated discomfort.

Being dairy free, almond milk contains no lactose at all, making it a suitable milk replacement for people with lactose intolerance.

Bottom Line: Almond milk is an imitation milk and doesn’t contain any dairy at all, which makes it a popular milk alternative for vegans and people with lactose intolerance or milk allergies.

5. Enriched almond milk may strengthen your bones

Dairy products are the richest dietary source of calcium. In contrast, almonds are a poor source.

To make almond milk more similar to real milk, producers often enrich it with calcium. For instance, one cup of commercial almond milk may contain up to 45-50% of the RDI (2, 9).

In comparison, the calcium content in one cup of cow’s milk may range from 28-31% of the RDI (3, 10).

As a result, enriched almond milk is an excellent calcium source for people who don’t consume dairy products, such as vegans or those who are intolerant to lactose or allergic to milk.

Calcium is essential for building and maintaining bones. For this reason, an adequate calcium intake reduces the risk of osteoporosis, a condition associated with weak bones and fractures (11).

Bottom Line: Almond milk is often enriched with calcium, making it an excellent source. Regular consumption of enriched almond milk may reduce the risk of osteoporosis among those who don’t consume dairy products.

6. It may reduce the risk of heart disease

Observational studies show that regular consumption of nuts is linked to a reduced risk of heart disease. This is partly because they are high in vitamin E and contain healthy fats (12, 13).

Almond milk is 1% oil by weight, around 90% of which is unsaturated (2).

Oleic acid, the main fatty acid in almond oil, has been linked to beneficial changes in blood lipids (14).

One study in healthy adults showed that eating 66 grams of almonds or almond oil every day for six weeks reduced their levels of “bad” LDL cholesterol by 6% and triglycerides by 14%, as well as increased their “good” HDL cholesterol by 6% (15).

These beneficial changes in the blood lipid profile are associated with a reduced risk of heart disease (16).

Although about 50% of the calories in almond milk come from fat, it is generally a low-fat product and probably doesn’t have a significant impact on your blood lipid profile.

However, it is a rich source of vitamin E, providing around half of the RDI in one cup (2).

Vitamin E is believed to be responsible for many of the health benefits of almonds. It protects lipids against oxidation, reducing the levels of oxidized LDL cholesterol, which is a risk factor for heart disease (17, 18).

Bottom Line: Almond milk is high in vitamin E and contains healthy fats. Drinking it regularly may potentially benefit your heart.

7. Enriched almond milk is high in vitamin D

Many people are low or deficient in vitamin D. This raises the risk of brittle bones, fatigue and weak muscles (19).

There are few good sources of vitamin D in the human diet. That’s why a common public health strategy is to enrich certain foods with vitamin D. This especially applies to milk products.

Just like regular milk, almond milk often contains added vitamin D. For example, one cup may contain 101 IU (2.4 µg) of vitamin D, which is 25% of the RDI. One cup of vitamin-enriched cow’s milk contains similar amounts (9).

This makes enriched almond milk a useful source of vitamin D that can prevent deficiency when consumed regularly.

Bottom Line: Almond milk is often enriched with vitamin D, and consuming it regularly may prevent vitamin D deficiency.

Cow’s Milk Vs. Almond Milk: Which Is Healthier?

Cow’s milk has played a monumental role in the American diet for many generations. Prior to the industrial revolution, milk was primarily consumed in rural communities, but as demand grew, large-scale production methods were developed, and the introduction of pasteurization, the milk separator, and improved breeds of dairy cows accelerated America’s milk obsession.

But cow’s milk has fallen out of favor.

Since 1970, per-capita milk consumption overall has dropped by 37 percent, while that of whole milk has fallen by as much as 78 percent. Sales of milk have soured as more people reject saturated fats and turn toward a lactose-free diet, ushering in the era of non-dairy milk. Although soy milk and rice milk have existed for decades, the emergence of almond milk has reinvigorated the non-dairy milk industry, so much so that sales of almond milk have grown 250 percent over the past five years.

Almond milk in an ancient product, well-known around the Mediterranean world and beyond in medieval times and common to both Christian and Muslim cuisines — the former in large part because it was suitable for consumption during Lent and other periods of religious abstinence when animal products were forbidden, the latter primarily because it wouldn’t spoil quickly as cow’s milk would in the days before refrigeration. Today, almond milk is hotter, trendier, and more expensive than cow’s milk; but is it really any healthier?

Cow’s Milk

Cow’s milk has been featured prominently on USDA dietary guidelines for decades because it’s a plentiful source of protein as well as three primary nutrients: calcium, potassium, and vitamin D (which is added through fortification). A deficiency in potassium may lead to high blood pressure and a lack of calcium weakens bone strength.

But milk has some drawbacks. A cup of whole milk contains 149 calories, which is relatively high compared to other beverages. Whole milk is also a major source of saturated fat — the kind of fat that has been linked to high blood pressure and heart disease. There also exists a body of evidence associating dairy consumption with prostate cancer, but more research is needed in that area. Although the dairy industry has introduced low-fat milk varieties, many of milk’s beneficial nutrients are fat-soluble, meaning they require fat to be absorbed by the body.

Almond Milk

The process of making almond milk is similar to that of brewing coffee. Almonds are soaked in water overnight and blended with water until smooth. The mixture is then strained through a cheese cloth or filter. Despite the fact that whole almonds are rich sources of fiber, protein, and calcium, almond milk is not. When almonds are transformed into liquid, unfortunately none of the beneficial fiber or nutrients are transferred to the final product. Many popular brands of almond milk are fortified with nutrients such as calcium and vitamin D to make them look nutritionally comparable to dairy milk. Almond milk is naturally lactose-free, is low in calories, and contains no saturated fat; but to improve its viscosity, some almond milk manufacturers add carrageenan, a seaweed derivative that may cause digestive problems. Almond milk is also environmentally unsustainable. California, the global leader in almond production, dedicates nearly 10 percent of all its water resources to almond cultivation.

So Which Milk is Healthier?

The answer really depends on a person’s personal dietary requirements and ethical values. If you are one of the many people who is lactose intolerant, or are concerned with animal welfare issues related to dairy cows, than almond milk is preferable. Cow’s milk, on the other hand, is naturally rich in protein and calcium, and has been consumed safely for centuries. Both of these beverages can be incorporated into a healthy diet, but cow milk’s high saturated fat content means it should be used in moderation. And if neither cow’s or almond milk sound appealing to you, there are a few other vegan options to consider.

Ask the Expert: Which Yogurt Is the Healthiest?

The options in the dairy aisle are endless.

By Tessa Yannone· 3/15/2019, 3:16 p.m.

Read all about the latest gym openings, healthy events, and fitness trends in our twice weekly Wellness newsletter.

Photo by Rachel Kashdan

Have you ever stood in the refrigerator aisle of the grocery store, between the milk and the eggs, staring at the wall of yogurts completely perplexed? We certainly have. The options to fulfill your dairy needs truly are endless. While many of us think of yogurt as a healthy snack, with supermarket options offering everything from strawberry puree mix in to key lime pie, actually figuring out which one is best for your health can be a challenge. And sometimes what can be touted as a health food is actually just full of processed sugar and preservatives. To help us decipher what yogurt you should actually be snacking on, we asked Arlington-based registered dietitian Elissa Goldman for her recommendation. And chances are, you probably already know the answer.

Ask the Expert: Which Yogurt Is the Healthiest?

The answer: Plain Greek yogurt.

The details:

“The healthiest” is an arbitrary term in the nutrition world. What is “the healthiest” to one person might not be the best for another person, but when it comes to general recommendations some food choices are deemed healthier for many different reasons. When it comes to yogurt, your best bet is to reach for something low in added sugar and with the smallest ingredient list. “I advise my clients to go with plain Greek yogurt and then add in their desired fix-ins to make it sweeter and more palatable,” Goldman says. Her favorite fix-ins are peanut butter, fruit preserves, and a handful of walnuts. By adding your own fix-ins you control how much you are eating and where your food is coming from.

In a typical serving (200g) of plain Greek yogurt (the Fage 2% brand to be exact), you’re getting 20g of protein, 4g of fat, and only 6g of sugar—topping out at just 140 calories. The ingredient list is short: Pasteurized skim milk, active yogurt cultures, and cream. And it goes through a straining process to remove the whey from the milk, which is why you’re getting way more protein per serving, compared to regular yogurts. Because most of the whey is removed, it also makes a great dairy choice for those who are sensitive to lactose.

“Eating yogurt is a great way to get calcium, vitamin D, potassium, and live cultures into your diet,” Goldman explains. Live cultures refer to the living organisms Lactobacillus Bulgaricus and Streptococcus Thermophilus that convert milk to yogurt during fermentation. These are also responsible for promoting a healthy and balanced gut by increasing the good bacteria stored there. Goldman says to make sure the container of the yogurt you are choosing says “contains active cultures” or “live cultures.”

If you’re not a fan of that particularly strong, tangy taste plain Greek yogurt has, you might be more fond of the Icelandic version called Skyr from brands like Siggis and Icelandic Provisions—it has a generally sweeter and creamier taste. Just like Greek yogurt, it’s thicker and more concentrated than other yogurts, but where it deviates is in the cultures that are used. Skyr is made much like sourdough, in that the cultures have been preserved and passed down through generations of families in Iceland for centuries. If you were to make Skyr on your own, you would have to buy store-bought Skyr and mix it with milk.

It’s also worth mentioning that the previously held belief that fat-free and low-fat dairy was the way to go is no longer supported by recent research. According to a study conducted by the Harvard School of Public Health, full-fat dairy products like milk, cheese, and yogurt were not linked to an increase in heart disease. Plus, full-fat yogurt like Noosa or Wallaby almost taste like ice cream, and we’re totally here for that. But, if you are looking to cut back on calories, low-fat or fat-free might still be your best option.

And plain Greek yogurt doesn’t just have to be limited to consumption with a spoon. Goldman says it can be used in dips—like the one for these sweet potato fritters—or in breakfast smoothies for added protein and flavor. It can also be used in baked goods like cakes, pancakes, and bagels and even in salad dressings, or in place of sour cream for your tacos.

Bottom line, which ever way you dole it out, plain Greek yogurt is the best bang for your buck in terms of nutrients and calories. Plus, when it comes to toppings your options are even more endless than those in the yogurt aisle.

Yogurt is one of the oldest fermented dairy foods in the world. Its origins date back to the dawn of civilization. When humans began domesticating animals for milk production, milk’s short shelf life required solutions for storing it.

The word “yogurt” itself comes from Turkish, meaning something like “curdled” or “thickened milk,” which is pretty much what happens to milk during yogurt production.

Like milk, yogurt is a rich source of calcium and protein. And it provides other nutrients such as iodine, vitamins D, B2 and B12, and zinc.

But yogurt is actually more nutritious than milk. The main reason is that the fermentation process makes it easier to digest, so the nutrients can be absorbed more easily into the body.

Yet with all the various types, like Greek and liquid yogurts, and ones with added fruits and probiotics, how do you know which one is healthiest?

Making Yogurt

Yogurt is made by introducing certain bacteria into fresh milk —typically Streptococcus thermophilus and Lactobacillus delbrueckii subsp. bulgaricus.

Usually, both these bacteria are present in yogurt and form the yogurt starter culture. Their synergistic relationship is a key factor in the consistency of the final product. These cultures may also provide some health benefits, such as reducing the severity and duration of diarrhea.

Yogurt is made by introducing a starter culture of bacteria into milk.Andrew Seaman/Flickr

The bacteria ferment the naturally occurring milk sugar (lactose) for energy and growth. During this process, lactose becomes lactic acid. The acidity development leads to the main milk protein, casein, breaking down and losing some of its elementary structure.

This partial breakdown results in the semi-solid, gel-like structure we know as yogurt. The lactic acid is also responsible for yogurt’s sour flavors, as well as helping it stay fresher for longer than milk.

What Makes Yoghurt Healthy?

Yogurt is easier to digest than milk because enzymes involved in the fermentation process break down substances, such as lactose, into smaller compounds, which can be readily absorbed and used by the body. And certain minerals, such as calcium, phosphorus, and iron, are better used by the body when they come from yogurt.

And because lactose is broken down and converted to lactic acid during fermentation, lactose-intolerant people can consume yogurt without adverse effects.

Consuming yogurt is associated with many health benefits, including maintaining a healthy microbiota (the colony of bacteria in your gut). Yogurt can feed the good bacteria and help them fight against disease-causing microorganisms.

Yogurt consumption helps to maintain bone structure and has even been found to reduce the risk of certain cancers and infectious diseases, as it enhances the immune response. Yogurt can help reduce symptoms of conditions such as constipation, inflammatory bowel disease, infection with a bacterium that can damage the stomach lining (Helicobacter pylori), diarrheal diseases, and some allergic reactions, such as to certain foods.

Types of Yogurt

Cow’s milk is the most widely used raw ingredient for yogurt manufacturing. But other types, such as sheep and goat milk yogurt, are available. There are slight differences in the nutritional composition among these milk types.

Although cow’s milk is generally more appealing (as goat and sheep milk may have unpleasant smells), the latter two may provide additional health benefits. For instance, goat’s milk is easier to digest than cow’s milk and is less likely to cause an allergic reaction.

Non-dairy alternatives such as soy and coconut milk yogurt are becoming increasingly popular, too.

Goat’s milk is easier to digest than cow’s milk.Unsplash / Nandhu Kumar

The most commonly known types of yogurt are plain set yogurt, flavored yogurt, Greek yogurt, frozen yogurt, and drinking yogurt.

Plain set yogurt is usually made from dairy ingredients and fermented in the cups or tubs with no sugar or sweeteners.

Flavored yogurt is made by adding sugar and fruit or other flavorings to plain yogurt. Often, the milk mixture is fermented in large vats, cooled and then stirred for a creamy texture with various fruits or other flavors. These stirred yogurts are also known as Swiss-style yogurts.

Greek yogurt is a thick yogurt. It’s traditionally prepared by straining the water known as whey from plain yogurt to make it thicker, richer, and creamier. It contains more protein than regular yogurt and has no added sugar.

Frozen yogurt is frozen ice milk with a typical yogurt flavor. It tastes more like ice cream with a hint of yogurt.

Drinking yogurts are prepared from a yogurt mix with reduced milk solids. They come in almost every variety and flavor. They’re usually more watery, but some thick varieties are also available. Kefir and lassi are the popular drinking yogurt types.

Added Ingredients for Health Purposes

Many yogurts contain added ingredients. These include cholesterol-lowering compounds (such as stanol and sterol esters) and fiber aimed at improving gut health.

Some yogurts also have added probiotics. These are live microorganisms that can help establish a healthy gut microbiota. The most widely used probiotics are the acidophilus strain, known as Lactobacillus acidophilus, and Bifidobacterium. These could be useful for people who have gastrointestinal problems such as irritable bowel syndrome (IBS).

Probiotics can be more effective when consumed in yogurt than through capsules or other beverages.

The two bacteria in yogurt starter culture — S. thermophilus and L. delbrueckii ssp. bulgaricus — are not natural inhabitants of the intestine and cannot survive the acidic conditions and bile concentrations in the gastrointestinal tract. So they don’t do much to change the microbiota in your gut. In contrast, probiotics can survive and colonize the large intestine.

It’s healthier to add your own fruit to yogurt than to buy fruity yogurt.Unsplash / Ovidiu Creanga

Regular intake of yogurt that contains microbial cultures such as probiotic acidophilus has also been found to potentially reduce the risk of coronary heart disease by helping to decrease cholesterol absorption.

Which Yogurt Is Better for You?

When whole milk is used to produce plain yogurts, these may contain 3.5-4.4 grams of fat per 100g. Low-fat yogurt contains less than 3g of fat per 100g, and non-fat or fat-free yogurts must contain less than 0.15g fat per 100g.

High fat and high sugar in any food can lead to health problems. So, a low-fat and low-sugar yogurt product, like a low-fat Greek yogurt, would be ideal if you’re looking to keep healthy.

Yogurt products incorporating fruit or nuts can provide additional nutritional and health benefits, but many of these can also contain added sugar. Adding fresh fruit or nuts to a yogurt yourself is a healthier option.

If you would like to have probiotic effects, you can choose a product with acidophilus or bifidobacteria.

You should check the product label as it is a legal requirement to list all the ingredients, cultures, and nutritional information in commercial yogurts. When it comes to probiotic yogurts, it’s always better to choose a fresh product rather than one closer to the expiration date, as probiotics die during storage.

This article was originally published on The Conversation by Senaka Ranadheera, Duane Mellor, Nenad Naumovski, and Said Ajlouni. Read the original article here.

The Dirty Deets

I know, I know: You’re not planning to make your own almond milk anytime soon, since it’s so easy to buy at the store. Most commercial unsweetened almond milks will run you 30 to 40 calories and provide roughly one gram of protein, one gram of fiber and three grams of fat per eight-ounce serving. That saves you over half the calories of nonfat cow’s milk, although Bessie’s version has significantly more protein (about eight grams).

  • Homemade almond milk is 100 percent nutritious and delicious, but some mass-produced versions leave a lot to be desired. In an effort to make almond milk look and taste like cow’s milk, manufacturers add vitamins, stabilizers and sweeteners that take away from the good stuff. Look for ingredients you know!
  • A good brand of almond milk — one that doesn’t contain those added sugars and chemicals — is great for controlling blood sugar, since the carbohydrate content is low. Almond milk is also rich in good fats, which promote a healthy heart and keep you feeling full.
  • One serving of almond milk provides 50 percent of your daily vitamin E needs, making it great for your skin.

Almond milk nutrition has been cropping up in coffee shops across the country, and for good reason. This popular plant-based milk alternative is a great source of several key nutrients and has been associated with a wealth of potential health benefits.

So is almond milk bad you or can it be a healthy addition to a balanced diet? If you’re interested in finding out about some of the almond milk benefits and side effects, you’ve come to the right place.

In this article, we’ll also decode some of the key differences between a few of the most popular milk products on the market to help you pick which you should add to your next shopping list.

What Is Almond Milk?

Let’s start with the facts: Almond milk is derived from almonds, the drupe nut (botanically, it’s actually a fruit) termed Prunus dulcis.

So how is almond milk made? The process of creating almond milk involves blending almonds and water and then using a strainer or cheesecloth to remove any solids. This gives the final product a smooth texture and a light, somewhat nutty taste.

Although almond milk doesn’t necessarily retain all of nutritional benefits of whole almonds, it can definitely be incorporated into a healthy, well-planned diet and enjoyed in moderation.

In addition to providing a number of important nutrients, it may also be linked to some serious health benefits, ranging from improved brain function to enhanced bone health and beyond.

It’s also highly versatile and a great alternative to cow’s milk for those following a dairy-free diet or those unable to tolerate milk products. And not only can it be swapped into most recipes and used in place of milk, but it also makes an awesome addition to baked goods, smoothies, shakes and desserts.

Nutrition Facts

Almond milk nutrition is nothing to shake your head at. It does contain half a day’s recommended intake of vitamin E, a significant amount of vitamin D (if store-bought) and a hearty dose of calcium.

It’s also extremely low in calories compared to other milk products and can be a valuable tool if you’re trying to lose weight fast. In fact, the majority of calories from fat in each serving are from heart-healthy mono- and polyunsaturated fatty acids, both of which have been tied to a long list of health benefits.

One cup of unsweetened almond milk contains approximately:

  • 40 calories
  • 2 grams carbohydrates
  • 1 gram protein
  • 3 grams total fat
  • 1 gram dietary fiber
  • 10 milligrams vitamin E (50 percent DV)
  • 100 International Units vitamin D (25 percent DV)
  • 200 milligrams calcium (20 percent DV)
  • 500 International Units vitamin A (10 percent DV)
  • 16 milligrams magnesium (4 percent DV)
  • 40 milligrams phosphorus (4 percent DV)

Health Benefits

So is almond milk good for you? In addition to supplying a hearty dose of several essential nutrients, almond milk has also been linked to some pretty impressive health benefits.

1. May Be Beneficial in Preventing or Managing Certain Cancers

Some research shows that almond milk and its components could potentially aid in the prevention of cancer. Because of the presence of monounsaturated fats, in particular, almond milk nutrition may play a role in the potential prevention of endometrial cancer.

The consumption of high levels of monounsaturated fat is also associated with a decreased risk of liver cancer and certain breast cancer markers, according to research published in the International Journal of Cancer and Cancer Epidemiology, Biomarkers & Prevention. This is why almonds are among the best cancer-fighting foods, right alongside almond milk.

2. Aids in Weight Loss

Almond milk nutrition is very low in calories per serving, making it a great addition to a weight loss diet. Compared to goat’s milk, which clocks in at 168 calories per serving, almond milk boasts a modest 40 calories per cup.

Diets that encourage consuming healthy fats, such as the ketogenic diet or other low-carb diets, often encourage the consumption of almond milk because unsweetened varieties are low in calories, carbs and sugar.

Besides being low in calories, almond milk also has minimal impact on blood sugar levels, which can help protect against spikes and crashes and prevent increased hunger and cravings to help keep you on track towards your weight loss goals.

3. Keeps Your Heart Strong

Almond milk is jam-packed with healthy fats, including both mono- and polyunsaturated fats. By swapping the saturated fats in your diet with these nutritious fats instead, you could potentially help protect against coronary heart disease.

These fats may also reduce the risk of metabolic syndrome, a disorder characterized by a cluster of conditions, including high blood pressure, elevated blood sugar, excess belly fat and high cholesterol levels. Also known as syndrome X, this group of conditions has been shown to increase your risk of serious conditions, including heart disease, stroke and diabetes.

4. Helps Build Strong Teeth and Bones

Concerned that eliminating animal-based milk from your diet will take a toll on your bones? Not to worry — although it may not contain as much vitamin D or protein per serving as cow’s milk, almond milk nutrition is still a great source of calcium, vitamin D and magnesium, all of which play a key role in maintaining bone health.

The heart-healthy fats in almond milk may also contribute to bone health. According to an animal model published in the journal Nutrition Research, consuming a good amount of monounsaturated fats was shown to be effective at increasing calcium absorption and bone mineral density in female mice.

5. Fights Free Radical Damage and Disease Formation

Almond milk is loaded with vitamin E, a micronutrient that doubles as a powerful antioxidant. Antioxidants work by fighting free radical damage in the body, which can be caused by sun exposure, a poor diet, pollution and disease.

By consuming significant amounts of vitamin E from healthy foods like almond milk, you can help your body block the harmful effects of free radicals to ward off disease, keep your skin healthy and slow the aging process.

6. May Slow the Process of Alzheimer’s

Alzheimer’s disease is a serious neurological condition characterized by memory loss and confusion. Although there is currently no cure, researchers have been working hard finding new ways to help prevent or slow the progression of the disease, including making modifications to your daily diet.

Vitamin E, in particular, plays a key role in slowing symptoms of Alzheimer’s disease and preventing cognitive decline over time. Almond milk is a great source of this important nutrient, and each cup packs in a whopping 50 percent of the total daily value.

Comparisons

In addition to almond milk, there are plenty of other options for milk alternatives that you can easily add to your diet. Let’s take a closer look at some of the top contenders.

Cow’s Milk

Cow’s milk, or conventional dairy milk, has been in the spotlight for quite some time. Although cow’s milk is a great source of several important nutrients and may be associated with some serious health benefits, there are also some downsides to consider as well.

For starters, many people struggle with a sensitivity to cow’s milk or some of the sugars found in milk, including lactose. For this reason, it’s not a great choice for a significant chunk of the population and can cause issues like digestive distress or food allergy symptoms.

Cow’s milk may also be associated with an increased risk of other conditions, including acne, bone fractures and even prostate cancer. There are also widespread concerns with certain aspects of the dairy industry, especially regarding unsustainable farming practices and issues with animal welfare.

Therefore, it’s important to keep intake in moderation, purchase dairy products from reputable sources and enjoy as part of a healthy, well-rounded diet if you’re able to tolerate it.

Goat Milk

Goat milk is one of the most popular alternatives to cow’s milk. Not only is it easier to digest, but it also contains less lactose, is less inflammatory and boasts an extensive list of essential nutrients.

The biggest drawback to goat’s milk is generally the price. It’s much less largely produced and can be significantly more expensive than other types of milk. However, if you’re able to find reasonably priced goat milk, it’s definitely worth a try.

Coconut Milk

In addition to providing a nice nutrient load, coconut milk contains lauric acid, a medium-chain fatty acid that your body is able to easily absorb and use for energy. Because of its content of lauric acid, coconut milk may actually be able to help your body fight infections and viruses.

Real, full-fat coconut milk is high in calories, so be careful not to overindulge. In modest quantities, coconut milk can help you lose weight, prevent fatigue, build muscle and even protect against heart disease.

When searching for coconut milk at the store, look for organic, cold-pressed varieties without any added flavors or artificial ingredients. This way, you can be sure to get the most bang for your buck in terms of nutrition.

Almond Milk

While almond milk is among the most widely used options for plant-based milks, it doesn’t have quite the high number of nutrients that you can find in coconut milk.

However, it’s definitely a great option if you’re trying to lose weight, thanks to its low calorie and carb count. Almond milk nutrition is also a potentially effective therapeutic agent in treating allergies related to cow’s milk because of its anti-inflammatory and antioxidant properties.

It’s important to remember that store-bought almond milk is often brimming with added sugars, sweeteners and artificial flavorings. For this reason, it’s best to try making your own at home whenever possible.

Rice Milk

Rice milk is another popular plant-based milk product. However, it doesn’t boast too many great health benefits and is made simply from rice, water and some fortified vitamins. Unfortunately, there is also a major drawback to rice — the potential for arsenic poisoning.

Overall, it’s best to enjoy only in moderation but select other alternatives when possible, including almond milk, coconut milk or goat’s milk.

Soy Milk

For years, soy milk was the go-to healthy milk option. However, there are several downsides to consider when it comes to soy milk, including the fact that nearly all soy produced in the U.S. is sourced from genetically modified crops.

Additionally, soy is a phytoestrogen, which means that it mimics the effects of estrogen in the body. While certain phytoestrogen compounds (like isoflavones) can be beneficial in some cases, those with a history of hormone-sensitive cancers such as ovarian or breast cancer may choose to avoid soy products.

Oat Milk

Oat milk is made by blending oats with water and using a cheesecloth to extract the milk. Compared to the same serving size of almond milk, oat milk is higher in calories, carbs, protein and fiber. It also offers several micronutrients, including calcium, riboflavin, vitamin D and vitamin A.

Like other commercial milk products, oat milk often contains unhealthy ingredients, including additives and sweeteners, which may not be so stellar for your health. Additionally, although oats are naturally gluten-free, they are often processed in facilities that produce other gluten-containing grains, which can increase the risk of cross-contamination.

How to Make

Making your own almond milk is easy and requires just a few simple ingredients. The process begins by soaking almonds in water for 24–48 hours, then blending them down into a paste and juicing out the paste with a cheesecloth. For detailed, step-by-step instructions, check out this almond milk recipe.

One reason people enjoy using almond milk is that it doesn’t require refrigeration and stays good far longer than animal milk. It’s a common ingredient in smoothies, healthy baking recipes and much more. While the taste is not the same as pasteurized cow’s milk, it can be used just like cow’s milk for consistency in most recipes.

Interesting Facts

Interestingly enough, almond milk has actually been around since medieval times. Because cow’s milk spoiled so quickly without modern refrigeration, almond milk was a popular alternative. Additionally, many Christians weren’t able to drink milk from animals during Lent, the 40-day period between Ash Wednesday and Easter Sunday, making almond milk the go-to option.

In addition to its plant-based fatty goodness, many physicians praised the benefits of almond milk in the Middle Ages as well. It’s said that almond products, including milk, were prescribed to help increase sperm production. Folklore also claimed that consuming almonds or almond products the night before drinking alcohol would prevent drunkenness.

During modern times, almond milk dwindled in popularity for some time because of its limited nutritional value compared to cow’s milk. It was still produced as a specialty health food item and ranked below soy milk until it started rising in popularity in the early 2000s when some of the drawbacks of soy became more widely understood.

It finally surpassed soy milk in the health food sector in 2013 and in 2014 accounted for 60 percent of sales of plant-based milk. Today, it accounts for around 4.1 percent of overall milk sales in the United States.

Risks and Allergy Concerns

It’s important to avoid almond milk if you’re allergic to almonds or other nuts. If you experience any negative side effects after consuming almond milk, discontinue use immediately and consult with your doctor.

There have been a few reported cases of children developing kidney stones related to excessive almond milk consumption, due to the oxalate found in almonds. For this reason, it’s best to drink in moderation to avoid oxalate buildup that may cause kidney stones.

Children under one year of age should not consume cow’s milk or plant-based milk alternatives, including almond milk, as these products can potentially block iron absorption and increase the risk of nutritional deficiencies. Be sure to talk to a pediatrician or dietitian to address any questions or concerns about introducing milk to the diet after this time.

Keep in mind that not all almond milk is created equal. Store-bought or sweetened almond milk nutrition often pales in comparison to homemade almond milk nutrition, and is often filled with added sugars, flavors, sweeteners, preservatives and thickeners like carrageenan, which can do more harm than good when it comes to your health.

Check the ingredients label carefully and steer clear of products that contain these unhealthy additives whenever possible.

Final Thoughts

  • Almond milk is a popular milk product that is made by blending almonds with water and using a cheesecloth or strainer to remove the solids.
  • It’s low in calories but contains many important nutrients, including calcium, vitamin D, vitamin E and vitamin A.
  • Research has uncovered a number of benefits of almond milk for skin, heart health, weight loss, bone health, brain function and beyond.
  • Almond milk is also easy to make at home and requires just a few simple ingredients.
  • However, it’s important to keep in mind that not all varieties are created equal and consuming excess amounts may be associated with adverse effects on health.
  • Additionally, children under one year of age and those who are allergic to almonds should avoid this popular milk alternative.

Get Cultured With These Vegan Yogurt Brands

Vegan yogurt offers a great way to pack fiber, calcium, and protein into your diet—not to mention probiotics, which are great for digestive health. These days, as more consumers are ditching dairy, big-name yogurt brands such as Chobani and Dannon are adding vegan yogurts to their product lines in order to meet the demand, making it easier than ever to find great vegan options at your local grocery store. The vegan yogurt brands listed below use almonds, coconuts, cashews, soy, and hemp to achieve the perfect consistency and taste. Once you try them, we guarantee that you’ll be hooked!

Try these brands with vegan yogurt options:

1. Dairy-Free Oui by Yoplait

Yoplait has launched a dairy-free line of its thick French-style yogurt served in reusable glass pots. This vegan yogurt, made from coconut cream, comes in four flavors: vanilla, strawberry, raspberry, and mango. Once the glass containers are empty, they can be easily repurposed or recycled—the company even sells lids that fit over the top so that you can store snacks, spices, and more.

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Coming soon! Oui is also available in Dairy Free. You’ll love every bite of this delicious coconut alternative available in Raspberry, Strawberry, Mango and Vanilla. We can’t wait for you to try it 🥄

A post shared by Oui by Yoplait (@ouibyyoplait) on Dec 4, 2019 at 9:20am PST

2. Follow Your Heart

Look for this yogurt at your local Sprouts Farmers Market, and spoon up 10 flavors, including vanilla bean, peach, and key lime. Each delightful cup contains plenty of probiotics to keep you and your gut happy and healthy.

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A post shared by Follow Your Heart (@followyourheart) on Apr 10, 2019 at 11:00am PDT

3. Non-Dairy Chobani

PETA first asked Chobani to add a vegan yogurt in 2016, and after years of offering advice, we’re happy to see that Non-Dairy Chobani is finally hitting store shelves! Try coconut-based Non-Dairy Chobani in a single-serve cup (in Slightly Sweet Plain, Vanilla, Blueberry, Strawberry, and Peach flavors) or as a drink (in Slightly Sweet Plain, Strawberry, Mango, and Vanilla Chai flavors).

4. The Coconut Collaborative

After taking Europe by storm, new kid on the block Coconut Collaborative is launching in the U.S. and preparing to turn all of us into fellow “coconutters.” With sustainable sourcing, low sugar, and a desire to make coconut yogurt outperform every dairy product on the shelf, the company’s motto is “Good Indeed and Good in Deed.”

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A post shared by The Coconut Collaborative (@coconutcollab_usa) on Jul 22, 2019 at 12:02pm PDT

5. Dannon

Light & Fit Good Plants Dairy-Free Almond Milk Probiotic Yogurt

Oikos Dairy-Free Greek Yogurt (coming in 2019)

As consumers ditch dairy in droves, yogurt brand Dannon has plans to add vegan options to many of its product lines in order to meet the growing demand. Look for the brand’s dairy-free Oikos Greek yogurt—made with coconut milk—in stores in 2019.

6. So Delicious

Oatmilk Yogurt

Beyond hot cereal, oats can be used to make outstanding yogurt, and the company offers it in tasty flavors such as Sweet Mango, Strawberry Rhubarb, and Spiced Pear and Fig. Look for it at Whole Foods.

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10/10 would recommend 🌿

A post shared by Be Kind, Eat Plants. ✌🏻 (@phillyvegangal) on Jun 21, 2019 at 11:56am PDT

Cultured Coconut Milk Yogurt

This soy- and gluten-free treat is made with six live-active cultures and comes in five luscious flavors: unsweetened vanilla, unsweetened plain, blueberry, passionate mango, and chocolate.

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Unsweetened? Check. So Delicious? Check. Thanks to @morningplate for this fun shot of one of our favorite snacks!

A post shared by So Delicious Dairy Free (@so_delicious) on Jun 1, 2015 at 12:15pm PDT

7. Daiya

Greek Yogurt

The base of this yogurt is coconut cream and pea protein. It’s loaded with real fruit and probiotics and has 8 grams of plant-based protein in each serving. Flavors include peach, strawberry, blueberry, and black cherry.

8. Good Karma Foods

Dairy-Free Yogurt

Containing 800mg of Omega-3s per serving, Good Karma yogurts come in plain, vanilla, blueberry, strawberry, and raspberry.

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A post shared by Good Karma Foods (@good_karma_foods) on Jul 3, 2017 at 9:02am PDT

9. Le Grand

Organic Yogurt

Le Grand uses cashews to craft bold yogurt rich in flavor and texture. The company offers a spectrum of flavors, including coffee, lemon, raspberry, and vanilla. Find a store near you.

10. amande

Cultured Almondmilk Yogurt

Amande is French for “almond,” but its eight flavors are delicious in any language. Find a store near you that carries this healthy, delectable treat.

11. Forager Project

Creamy Dairy-free Cashewgurt

This organic, cashew-based treat is available at Whole Foods Markets and MOM’s Organic Markets.

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How will you Top it! Love to hear your favorite ways to top off our Cashewgurts. #goodnessfound #makeityourown #howdoyoutopit!

A post shared by Forager Project (@foragerproject) on Jan 10, 2017 at 2:14pm PST

12. Hain Celestial

Coconut Dream Non-Dairy Yogurt

Dreams come true with this delicious coconut yogurt, which comes in plain, blueberry, raspberry, strawberry, and vanilla flavors.

Almond Dream Non-Dairy Yogurt

Made from real almonds, this yogurt packs 12 percent of your daily fiber and 20 percent of your calcium. Perk up your morning granola with the coconut, strawberry, vanilla, mixed berry, or plain flavors.

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House-sitting this weekend for my parents and they left me some of my faves🌾🍂 #mountainrise #granola #almonddream #raspberry #parfait #vegan #dairyfree #fruit #vegetarian #breakfast #whatveganseat #vegansofig #veganfoodshare #vegangirl #crueltyfree #healthy #eatclean #yummy #treatyoself #happy #girl #coconut

A post shared by sarah (@sarahbaiera) on Oct 17, 2015 at 9:41am PDT

13. Silk

Dairy-Free Yogurt

Silk’s yogurt doesn’t contain any artificial or GMO ingredients and packs 6 grams of plant-powered protein. The company’s creative Instagram account shows tons of easy vegan recipe ideas that use Silk products.

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Our Almondmilk Yogurt Alternative is the perfect match to homemade granola. ✌🏻

A post shared by Silk (@silk) on Nov 12, 2017 at 1:40pm PST

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14. Kite Hill

Artisan Almond Milk Yogurt

With just a few simple ingredients, Kite Hill has created a divine yogurt snack. The company uses local almonds and infuses the yogurt with probiotics for your digestive health. Flavors include key lime, vanilla, peach, blueberry, raspeberry and strawberry.

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Chef Tal Ronnen has done it again with this amazing new yogurt…it’s one of the things I had missed after giving up dairy. .. Artisan, made just like dairy yogurts, full of probiotics, good karma. #vegan #plantbased #nomnom @crossroadskitchen #KiteHill

A post shared by Kathy Freston (@kathyfreston) on Sep 19, 2015 at 11:38am PDT

New Product Alert: Portables!

15. Nancy’s

Probiotic Oatmilk Yogurt

You’ll love these four flavor options: blueberry, strawberry hibiscus, vanilla, and plain.

16. Yoconut

Dairy-free coconut milk yogurt

Yoconut is available in five delicious flavors, and is carried by stores around the San Francisco Bay Area. We hope they expand their range soon! Yum!

Drinkable Vegan Yogurt:

17. Forager Project

Organic Plant Shakes

Keeping your gut healthy on the go just got a whole lot easier. These tasty plant-based probiotic shakes from Forager Project are packed with vegan protein and nutrients. There are so many delicious flavors to choose from, including Mango, Strawberry, and Banana & Date.

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Shake up your routine with DAIRY-FREE probiotic goodness. #ForagerProject

A post shared by Forager Project (@foragerproject) on Jul 5, 2019 at 9:10am PDT

18. Califia Farms

Yogurt Drinks

Califia Farms announced a new line of Yogurt Drinks that will be available in both single-serve and multi-serve bottles. Look out for strawberry, super berry, mango and unsweetened plain.

  • Homemade Vegan Yogurt, Courtesy of The Happy Herbivore

If you’re not going to the store anytime soon, you can try this easy recipe from The Happy Herbivore.

In addition to being healthy and delicious, yogurt can serve as a great base for fun toppings: fruit, granola, nuts, or graham crackers, to name just a few. Its versatility is half the fun, so see what you can create.

If you’re more into the frozen variety, check out our list of vegan frozen yogurt options waiting to be tasted at a shop near you.

Our free vegan starter kit has tips and information about going vegan. For animals, the environment, and your health, order one today.

Protein in almond milk

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