Dairy products have been a staple human diet for thousands of years.One However, it was in the 20th century that it began to be criticized for its fat content. That's why you see a lot of milk substitutes sold in grocery stores, one of which is almond milk.
Almond milk is now one of the best-selling alternatives to dairy milk, according to the report.2 According to Trending Market Insights, the almond milk industry was valued at $8.5 billion in 2022 and is expected to grow to approximately $25.4 billion by 2032, a whopping growth rate of 198.82%.
But despite its incredible popularity, a closer look reveals that almond milk isn’t all that great. If you regularly consume this dairy alternative, you may want to consider removing it from your pantry immediately.
A Sure Reason to Avoid Almond Milk
One reason to avoid almond milk is because of its low protein content. According to The Hearty Soul, one cup of almond milk contains only 1 gram of protein, while one cup of full-fat dairy milk contains 8 grams of protein.three
Protein is a macronutrient essential for building stronger muscles and organs and repairing tissues. It is also used for enzyme, hormone, and immune system functions. Studies have shown that not consuming enough protein can affect cognitive function.4 Inadequate intake has been shown to be associated with dementia in the elderly.
Another downside to almond milk is that it lacks essential nutrients.5 Most of it is just water, so you're paying for a diluted product. Report6 Top brands say they use just 2% almonds per container sold and add carrageenan to achieve a consistency similar to dairy.
There is another drawback in itself, the research7 This chemical shows that it is a known carcinogen. In animal models, carrageenan can cause intestinal ulcers that mimic ulcerative colitis.
Almond milk is also not suitable for infants.8 In fact, the only milk I recommend for infants is breast milk. A study published in The Journal of Nutrition found that infants who drank plant-based milk had lower body weight and height than those who drank dairy milk.9 People with nut allergies, a condition that affects 3.9 million Americans today10 Also, for obvious reasons, I recommend against drinking almond milk.
But that’s not all. Research suggests there are two more reasons why you might be better off not drinking almond milk (or eating almonds, for that matter): It’s loaded with linoleic and oleic acids.
Almonds contain linoleic acid and oleic acid.
I believe that linoleic acid (LA) is the most destructive ingredient in our food supply today. It is a polyunsaturated fatty acid (PUFA) commonly found in cooking oils, seeds, nuts, most olive oils and avocado oils, and grain-fed animal products (e.g., conventionally raised chicken and pork). I highly recommend reading this article to learn more about how harmful LA is to your health.
To protect your health, it is recommended to keep your LA intake to less than 5g, but if you can keep it to less than 2g, even better. You can use the free nutrition tracker Cronometer to help you monitor your intake.
Now, how much LA is in an almond? According to the California Almond Board, 1 ounce (about 23 almonds)11) contains 3.5 g of linoleic acid.12 If you drink this amount of almond milk, you will already be exceeding my recommended daily intake of LA, since you also have to consider the LA from other foods.
Another major reason to avoid almonds is their oleic acid content. According to one study:13 According to a study published in the Journal of Food Science in Technology, oleic acid is actually the main fatty acid found in almonds, accounting for between 62.43% and 76.34%, depending on the variety. Linoleic acid comes in second, at around 13.97% to 29.55%.
Foods rich in monounsaturated fatty acids (MUFAs) can be just as harmful as LA when consumed in large amounts (if not balanced with adequate saturated fat).
Like PUFAs, MUFAs can inhibit glucose metabolism, which is not desirable since glucose is the main source of energy for the body. If the body does not consume glucose, cellular health is compromised.
Why Full-Fat Milk Is Good for You
Despite all the hype surrounding dairy alternatives, I still believe that the best milk comes from cows, especially grass-fed and organically raised cows. Never drink pasteurized milk from concentrated animal feeding operations (CAFOs). CAFOs are breeding grounds for pathogens because the cows are raised in unsanitary conditions.
In fact, the unsanitary conditions prevalent in CAFOs are one of the reasons why milk was pasteurized in the first place. In other words, pasteurized milk from CAFOs is not safe to drink. Of course, experts know that pasteurization extends shelf life. It’s convenient, but your health ultimately pays the price.
One of the reasons raw milk and whole milk are healthy foods is because they contain a variety of health-promoting compounds that are lost during processing. According to The Lancet,14 This healthy drink contains probiotics, essential amino acids, various vitamins and minerals, and phospholipids.
According to a study published in PLOS Medicine,15 Researchers have found that dairy consumption is associated with a lower risk of type 2 diabetes and liver disease. Another study found that dairy products helped reduce the risk of cardiovascular disease and metabolic syndrome.16
The stigma against milk dates back to the 1960s, when it was believed that the saturated fat in milk contributed to weight gain and increased LDL cholesterol.17 But now there is a lot of evidence showing that this is not true. In fact, one study found that18 Participants who consumed whole-milk products had improved triglyceride levels and no increased risk of cardiovascular disease.
Odd-chain saturated fats – small but powerful contributors to health
One component of dairy milk that deserves more attention is odd-chain saturated fat (OCSF), according to a study in Scientific Reports.19 This suggests that, unlike linoleic acid (LA), this may be an essential fat in the human diet.
There are two types of OCSF in milk, and they only make up a small amount of milk fat. The first is pentadecanoic acid (C15:0), which makes up only 1%. The other is heptadecanoic acid (C17:0), which makes up only 0.5%. Although small, its importance cannot be ignored. As noted in a study in Scientific Reports:20
“Dietary odd-chain saturated fatty acids (OCFA) are present in trace amounts in dairy fats and some fish and plants. Higher circulating concentrations of the OCFAs, pentadecanoic acid (C15:0) and heptadecanoic acid (C17:0), are associated with lower risk of cardiometabolic disease, and higher dietary intakes of OCFAs are associated with lower mortality.
However, population-wide circulating OCFA levels have been declining in recent years. Here we show that C15:0 is an active dietary fatty acid that attenuates inflammation, anemia, dyslipidemia and fibrosis in vivo, potentially by binding to key metabolic regulators and restoring mitochondrial function.”
In a large study21 A 2018 study pooling results from the United States, Europe, Australia, and Taiwan found that participants with the highest levels of body fat (specifically odd-chain 15:0 and 17:0 fatty acids, as well as trans-palmitoleic acid) had a 29% lower risk of type 2 diabetes.
Other published studies have shown that OCSF may help improve mitochondrial function and increase the body's ability to produce adenosine triphosphate (ATP).22 It is used to provide energy for cellular function.23 In addition, higher levels of circulating OCSF were associated with a lower risk of:24
obesity | chronic inflammation |
Cardiovascular disease | metabolic syndrome |
Nonalcoholic steatohepatitis (NASH) | pancreatic cancer |
Total population mortality rate | Chronic obstructive pulmonary disease (COPD) |
To get all the benefits that OCSF offers, you should drink whole milk with a fat content of 4%. Another alternative is raw, grass-fed butter, which has 20 times the fat content of whole milk. Ghee has 25 times the fat content of whole milk. If you choose butter, the appropriate dosage is 1 tablespoon per day, but do not exceed 5 tablespoons per day.
The best way to find raw milk
Although you can buy whole-fat organic milk at the grocery store, it’s important to realize that it’s still pasteurized. While pasteurization kills harmful bacteria in CAFO-sourced milk, the process also kills beneficial bacteria and can harm essential enzymes.
To learn more about the dangers of pasteurization, read “15 Things That Pasteurization Kills” by Real Milk.25 What’s even more shocking is that regulatory loopholes allow CAFO farmers to label their products as “organic” even when the cows aren’t grazing on clean, organic pastures. To learn more about how this fraudulent practice works, check out my article, “How Organic Is Your Organic Milk?”
It is especially important to do your research when purchasing raw milk, grass-fed milk, or other dairy products. Look for unpasteurized dairy products that are certified by the American Grassfed Association (AGA). This ensures that only high-quality, grass-fed dairy products are being sold. You can visit the AGA website to help you find the right one.26 There you will find producers who meet the AGA's strict cattle standards.
- They ate only 100% feed.
- Raised on pastures and not confined to livestock farms
- Never taken antibiotics or hormones
- Born and raised on a family owned farm in the United States.
Another website that can help you find real, grass-fed milk is RealMilk.com.27 We provide a comprehensive list of raw milk farms in your area. You can even find business names and contact numbers so you can talk directly to the farmers who produce your milk.
Farm to Consumer Legal Defense Fund28 We also provide a state-by-state review of raw milk laws. California residents can also find a raw milk retailer using the store locator provided by RAW FARM, a family-owned business in operation since 1998.29
