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The Benefits of Drinking Vanilla Almond Milk Every Day
This creamy, plant-based milk alternative may be doing more for your heart, bones, and digestion than you realize.
Audrey Sawyer
December 10, 2025
Vanilla almond milk has become a go-to dairy alternative for many health-conscious consumers and for good reason. It's creamy, flavorful, naturally lactose-free, and easy on sensitive stomachs. But beyond taste and convenience, drinking unsweetened and fortified vanilla almond milk daily can offer a surprising range of benefits for your heart, bones, blood sugar, and more.
Here’s what you need to know about what happens to your body when you make vanilla almond milk a part of your daily routine.
1. It Supports Heart Health
Almonds are rich in monounsaturated fats, which are the “good” fats known to help maintain healthy cholesterol levels. Unlike cow’s milk, which contains saturated fats that may raise LDL (bad) cholesterol, almond milk is naturally low in saturated fat.
According to the American Heart Association, replacing saturated fats with unsaturated fats can reduce the risk of heart disease a strong reason to consider almond milk if you're managing cholesterol.
2. It May Help With Weight Management
One cup of unsweetened vanilla almond milk contains just 37 calories, compared to around 122 calories in reduced-fat dairy milk. This calorie gap can add up over time, especially for people trying to cut back for weight loss or maintenance.
Because it’s also low in sugar and carbohydrates, unsweetened almond milk helps reduce unnecessary calorie intake without sacrificing creaminess or flavor.
3. It Won’t Trigger Lactose Intolerance
Almond milk is naturally lactose-free, making it an excellent dairy alternative for people who experience bloating, gas, or stomach pain after consuming cow’s milk. About 36% of U.S. adults experience some degree of lactose intolerance, making almond milk a safer daily choice for many.
4. It Provides Antioxidants Like Vitamin E
A single cup of unsweetened vanilla almond milk provides about 8.1 mg of vitamin E, an antioxidant that protects your cells from oxidative stress. Vitamin E also supports skin health and immune function, making it a quiet but powerful ally in your diet.
Unlike dairy milk, which contains zero vitamin E, almond milk provides this essential nutrient in every sip especially when it’s fortified.
5. It Promotes Bone Health If Fortified
Many almond milks are fortified with calcium and vitamin D, nutrients essential for bone strength and density. In fact, some fortified almond milks contain more calcium per cup than dairy milk up to 422 mg compared to 307 mg in cow’s milk.
But not all almond milks are created equal. If bone health is a concern, make sure to choose a fortified version that clearly states added calcium and vitamin D on the label.
6. It Helps Stabilize Blood Sugar
Thanks to its low carbohydrate content just 0.8 grams per cup in unsweetened versions vanilla almond milk won’t spike your blood sugar the way sweetened or dairy options might. This makes it a smart choice for those managing blood sugar or following a low-glycemic diet.
Just be cautious with sweetened varieties, which can contain over 10 grams of sugar per serving. Stick with unsweetened to get the full blood sugar benefits.
7. It's Easy on Sensitive Stomachs
In addition to being lactose-free, almond milk is soy-free and low in FODMAPs, making it gentle on the digestive system especially for people with irritable bowel syndrome (IBS) or similar sensitivities. Unlike soy milk, which can be high in gas-producing compounds, almond milk is better tolerated by many.
That said, some almond milks contain carrageenan, a thickener that may irritate the digestive tract in sensitive individuals. If this is a concern, look for brands that are labeled carrageenan-free.
Nutrition Snapshot (Per 1-Cup Serving)
Type | Calories | Protein | Carbs | Saturated Fat | Calcium | Vitamin D | Vitamin E |
|---|---|---|---|---|---|---|---|
Unsweetened Almond Milk | 37 cal | 1.3 g | 0.8 g | 0.3 g | 422 mg | 2.2 µg | 8.1 mg |
Sweetened Almond Milk | 73 cal | 1.3 g | 10.5 g | 0.2 g | 405 mg | 2.2 µg | 7.8 mg |
Reduced-Fat Cow’s Milk | 122 cal | 8.2 g | 12 g | 2.7 g | 307 mg | 2.7 µg | 0 mg |
As you can see, almond milk shines when it comes to calories, fat, and vitamin E, though it’s much lower in protein than cow’s milk something to keep in mind depending on your dietary needs.
Who Should Limit or Avoid Almond Milk?
While almond milk is generally safe and beneficial, it's not for everyone:
Children under 12 months: Almond milk is not a substitute for breast milk or infant formula.
People with nut allergies: Almond milk is unsafe for those with tree nut allergies.
Those needing high protein: Pregnant individuals, children, or athletes may need more protein than almond milk provides.
People sensitive to emulsifiers: Some emulsifiers like carrageenan can cause stomach discomfort.
The Bottom Line
Drinking unsweetened vanilla almond milk daily can offer several health benefits from supporting heart and bone health to easing digestion and promoting weight control. Just remember: not all almond milks are fortified equally, and sweetened varieties can add unnecessary sugar. Read labels carefully to choose one that aligns with your goals.
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