{
  "id": 2781257,
  "title": "Almond milk or whole almonds: Experts explain which is healthier",
  "url": "https://urgent.news/2026/08/23/almond-milk-or-whole-almonds-experts-explain-which-is-healthier",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-08-23T11:30:13.000Z",
  "source": {
    "name": "The Indian Express",
    "slug": "the-indian-express",
    "url": "https://indianexpress.com/article/lifestyle/health/almond-milk-or-whole-almonds-experts-explain-which-is-healthier-10789628/"
  },
  "original_language": "en",
  "account": "Almond milk and whole almonds each have a role in a balanced diet, but they offer distinct nutritional benefits. Nutrition experts emphasize that almond milk, while a popular dairy-free option, doesn't provide the same health advantages as consuming whole almonds.\n\nNutritionist Richa Sharma, from Kailash Deepak Hospital, clarifies that almond milk is essentially water with a minimal amount of almonds, which means you're not getting the same nutritional value as from eating the nuts. She explains that most of the fiber and nutrients are found in the almond pulp, which is discarded during the milk-making process.\n\nConversely, a quarter cup of almonds delivers around 6 grams of protein, 14 grams of healthy fats, and 3.5 grams of fiber, as noted by Head Nutritionist Lakshmi Kale. In comparison, a cup of unsweetened almond milk typically contains only 30-40 calories, approximately 1 gram of protein, and negligible fiber.\n\nThe processing of almond milk is where significant nutritional losses occur. When almonds are blended with water and strained, the majority of the fiber remains in the pulp, which is typically discarded. Consequently, almond milk retains only a small amount of healthy fats and vitamin E, far less than what you'd find in whole almonds.\n\nHowever, almond milk can be a viable alternative for those who are lactose intolerant, have dairy allergies, or follow a vegan lifestyle. It can also serve as a suitable substitute for cow's milk, especially if you choose unsweetened varieties. These often get fortified with calcium and vitamin D, making them a practical option for those seeking to replace dairy milk.\n\nStill, if your primary goal is to boost protein and fiber intake, support heart health, regulate blood sugar, or stay fuller for longer, whole almonds are the superior choice. Sharma advises considering almond milk as a dairy milk substitute rather than a direct replacement for almonds.\n\nWhen purchasing almond milk, experts recommend opting for unsweetened options to steer clear of added sugars. Additionally, look for products fortified with calcium and vitamin D if you're using them as a dairy milk replacement. Sharma also suggests examining the ingredient list, as some brands may contain minimal almonds and rely on stabilizers or thickeners instead. A shorter ingredient list generally indicates a more straightforward product.\n\nIn summary, both almond milk and whole almonds can be part of a healthy diet, each contributing unique nutritional benefits.",
  "summary": null,
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 2,
    "also_reported_by": [
      {
        "outlet": "The Indian Express",
        "title": "Experts Explain | Why Indian cities flood after heavy rain and overheat in summer",
        "url": "https://urgent.news/2026/08/22/experts-explain-why-indian-cities-flood-after-heavy-rain-and-overheat",
        "published": "2026-08-22T10:08:11.000Z"
      }
    ]
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}