Is Almond Milk Allowed on the Paleo Diet? An In-Depth Look

Is Almond Milk Allowed on the Paleo Diet?

The paleo diet emphasizes eating whole, unprocessed foods that humans would have consumed in the Paleolithic era. This means focusing on produce, lean proteins, and healthy fats while avoiding grains, legumes, dairy, and processed foods.

With such restrictions, those following a paleo lifestyle often wonder about the status of various milk alternatives like almond milk. Can this plant-based beverage fit into a paleo eating pattern?

In this article, we’ll take a detailed look at whether or not almond milk is paleo. We’ll consider the pros and cons, discuss how it fits with paleo principles, and provide tips for choosing quality products.

Almond Milk Overview

Almond milk is made by soaking almonds in water, then straining and blending the mixture to produce a creamy, plant-based milk. It can be unsweetened or sweetened with natural sweeteners.

Compared to cow's milk, almond milk is lower in calories, carbs, and protein. It contains some key nutrients like vitamin E, calcium, and potassium. However, it lacks the protein, fat, and nutrients found in dairy milk.

Many people opt for almond milk due to lactose intolerance, milk allergies, or simply for a plant-based alternative. But does avoiding dairy mean almond milk is paleo-approved?

Why Almond Milk Is Debated in the Paleo Diet

There are a few considerations as to why almond milk is controversial in the paleo community:

Legumes are excluded - Almonds are legumes, which are not paleo.
Highly processed - Almond milk goes through extensive processing and manufacturing.
Added ingredients - Many brands contain added sugars, stabilizers, and emulsifiers.
Low in nutrients - Almond milk is not as nutritious as whole food sources.

Based on these factors, some argue almond milk violates core paleo principles. But others note that small amounts can be permissible when sticking to high quality options.

Potential Benefits of Almond Milk on Paleo

There are some potential benefits that lead some paleo followers to include almond milk in moderation:

Non-dairy milk - Can substitute for nutritionally lacking cow's milk.
Fewer calories - Much lower calorie option compared to regular milk.
Lactose-free - No lactose, making it safe for those with lactose intolerance.
Low carb - Contains very few net carbs compared to milk.
Vitamin E - Rich source of antioxidant vitamin E.
Calcium - Offers a bioavailable form of calcium.
Versatile - Can use in smoothies, chia pudding, sauces, etc.

If opting for unsweetened varieties without additives, almond milk can offer a nutrient-dense, low carb milk substitute on occasion within a paleo framework.

Downsides of Almond Milk for Paleo

There are also some potential downsides to consider regarding almond milk and the paleo diet:

Heavily processed - Goes against paleo emphasis on minimally processed foods.
Additives - Many brands contain added sugars, thickeners, and stabilizers.
Not whole food - Not an intact, nourishing food source like paleo encourages.
Lower protein - Lacks satisfying protein found in cow’s milk or whole almonds.
Phytic acid - Contains phytic acid that impairs mineral absorption.
Oxalates - Provides oxalates that can contribute to kidney stones.
Allergens - Contains tree nuts that can cause allergic reaction for some.

Based on these downsides, more orthodox paleo followers tend to avoid using almond milk regularly.

Choosing Paleo-Friendly Almond Milk

If you want to incorporate some almond milk on paleo, opting for the highest quality product is key. Here are some tips for selecting paleo-approved almond milk:

Check the Ingredients

Read ingredient lists closely and look for unsweetened varieties containing only almonds and water, without any added sugars, thickeners, or emulsifiers.

Avoid products listing ingredients like cane sugar, corn syrup, carrageenan, sunflower lecithin, locust bean gum, etc. Steer clear of "original" or "vanilla" flavors, which often have additives.

Seek Organic and Unpasteurized

Choose organic brands whenever possible to avoid pesticides, herbicides, and GMOs that don’t align with paleo principles. Some companies also offer raw, unpasteurized almond milk, which is less processed and enzyme-rich. However, this type has a shorter shelf life.

Make Your Own

Making your own almond milk at home lets you control the entire process. Simply soak raw almonds overnight, drain, then blend with fresh water and strain. This retains more nutrients than store-bought.

You can experiment with adding paleo-approved flavorings like vanilla, cocoa powder, cinnamon, or sweeteners such as maple syrup or honey in small amounts.

Use Sparingly

Given the downsides, most paleo experts recommend using almond milk just occasionally rather than regularly. View it as more of a treat or ingredient for certain recipes, rather than a daily staple beverage.

Moderating intake helps minimize exposure to anti-nutrients like phytic acid and oxalates found in almonds and almond milk.

Sample Paleo Recipes Using Almond Milk

When used mindfully in recipes that align with paleo principles, almond milk can be an acceptable ingredient. Here are some paleo-friendly recipe ideas that incorporate almond milk:

Chocolate Almond Milk Smoothie

Blend together almond milk, avocado, banana, cacao powder, and ice for a creamy, satisfying smoothie.

Blueberry Almond Chia Pudding

Mix almond milk, chia seeds, lemon juice, and blueberries. Allow to thicken overnight in the fridge.

Curried Chicken Salad Wraps

Toss shredded chicken with almond milk, curry powder, raisins, apple, and lettuce. Serve in collard green wraps.

Strawberry Almond Milk Smoothie

Puree frozen strawberries, banana, almond milk, almond butter, and coconut water for a nutrient-packed smoothie.

Creamy Tomato Soup

Saute onions and tomatoes, then blend with chicken stock and almond milk for a quick, creamy tomato soup.

Is Almond Milk Paleo?

So is almond milk ultimately paleo diet approved? The consensus seems to be that having small amounts on occasion is fine, but it should not become a daily staple.

Moderate intake of unsweetened, additive-free almond milk can provide a non-dairy milk substitute without significantly impacting your paleo eating pattern. But relying on it heavily could detract from a focus on whole, nourishing foods.

Many paleo followers prefer to enjoy almond milk as an ingredient in smoothies, chia puddings, soups, or other recipes. But they continue emphasizing meat, seafood, eggs, vegetables, fruits, healthy fats, nuts, and seeds as the foundation of their diet.

At the end of the day, almond milk can be included in a paleo framework. But it’s wise to use mindfully and in moderation. Focus on quality over quantity whenever enjoying this plant-based beverage on the paleo diet.

The Bottom Line

Here is a quick summary on almond milk and the paleo diet:

Almond milk is controversial since almonds are legumes and it is processed.
But unsweetened, additive-free versions provide some benefits.
Moderate intake once in awhile is likely fine, but don't make it a daily habit.
Focus on choosing organic brands without additives or make your own.
Use almond milk sparingly in smoothies, chia pudding, sauces, etc.
Emphasize paleo-approved whole foods as your dietary foundation.

FAQs

Is store-bought almond milk paleo approved?

Most store-bought almond milk contains additives and stabilizers that are not paleo. But unsweetened varieties without any added ingredients can be paleo in moderation. Making your own with just almonds and water is ideal.

What are some paleo-friendly uses for almond milk?

Almond milk can be used in paleo smoothies, chia puddings, sauces, soups, curries, and other recipes. But limit intake to occasional use rather than as an everyday beverage.

Is almond milk Keto friendly?

Unsweetened almond milk contains very few carbs and calories, making it a Keto friendly choice. But the low protein and fat means it should be consumed in moderation on a Keto diet.

Is almond milk allowed on the Whole30 diet?

No, almond milk is not compliant with the Whole30 rules. All dairy and non-dairy milks are excluded. After completing Whole30, unsweetened varieties can be reintroduced in moderation.

Can you make paleo almond milk yogurt?

Yes, you can make dairy-free yogurt using almond milk, gelatin powder, and probiotic capsules. The small amount of almond milk needed makes this an occasional paleo-friendly dessert.

Is Almond Milk Allowed on the Paleo Diet? An In-Depth Look