Almond milk lattes have become an increasingly popular coffee drink in recent years. With the rise of plant-based diets and dairy sensitivities, many people opt for almond milk as a lactose-free, vegan alternative to regular cow’s milk. But is an almond milk latte actually a healthy choice? There are pros and cons to consider when determining whether this trendy coffee drink fits into a balanced diet.
What is Almond Milk?
Almond milk is a plant-based milk made from ground almonds and water. It may also contain added vitamins, minerals, sweeteners, and stabilizers. Compared to cow’s milk, almond milk has less protein and fewer naturally occurring nutrients like calcium, vitamin D, and vitamin B12. However, it is naturally lactose-free making it a suitable option for those with dairy sensitivities. Unsweetened almond milk only contains about 40 calories per cup.
Nutritional Profile of an Almond Milk Latte
An almond milk latte is typically made with one shot of espresso and steamed almond milk. Here is the basic nutritional information for a small (12 oz) almond milk latte made with unsweetened almond milk:
| Nutrition Facts | Amount |
|---|---|
| Calories | 60 |
| Fat | 2.5g |
| Saturated Fat | 0g |
| Sodium | 150mg |
| Carbohydrates | 9g |
| Fiber | 1g |
| Sugars | 0g |
| Protein | 1g |
As you can see, an almond milk latte made with unsweetened almond milk is low in calories, fat, and sugar. The biggest nutritional factor is the caffeine from the shot of espresso. A single shot of espresso contains around 75mg of caffeine.
Pros of Almond Milk Lattes
There are some potential health benefits associated with choosing an almond milk latte:
Lactose-Free
Almond milk contains no lactose, the natural sugar found in dairy. This makes almond milk lattes ideal for those with lactose intolerance or sensitivities.
Low in Calories and Fat
Compared to a whole milk latte which packs nearly 150 calories and 8 grams of fat, an almond milk latte made with unsweetened almond milk is significantly lower in both calories in fat. This makes it a lighter option.
May Provide More Vitamin E
Almond milk is relatively high in vitamin E providing about half of the Recommended Daily Allowance per cup. Vitamin E is an antioxidant that plays a role in immune function and cell growth. Cow’s milk contains little vitamin E.
No Cholesterol
Almond milk contains no cholesterol. For those watching their cholesterol levels, an almond milk latte can be a better choice over whole milk.
Low Sugar
When made with unsweetened almond milk and no added sugar, an almond milk latte contains 0 grams of sugar. This makes it a good option for those limiting added sugars or carbs.
Caffeine Provides Energy
The caffeine content from espresso can provide an energy boost. In moderation, caffeine may provide performance enhancing and cognitive benefits.
Cons of Almond Milk Lattes
However, there are some downsides to consider with almond milk lattes:
Less Protein
Almond milk is not a great source of protein or nutrients. An almond milk latte provides only 1 gram of protein compared to 8 grams in a dairy milk latte. This may not be as satisfying or filling.
Contains Carageenan
Many brands of almond milk contain carrageenan as a stabilizing and thickening agent. There is some controversy around whether this food additive is harmful to human health.
Not Fortified with Nutrients
Cow’s milk is generally fortified with vitamins A and D to replace nutrients lost during processing. Almond milk is not fortified so lacks the same micronutrient profile unless vitamins are added.
Contains Oxalates
Almonds naturally contain oxalates, compounds that can contribute to kidney stones in those prone to them. Individuals with kidney issues may want to limit foods high in oxalates.
Environmental Impact
Almonds require significant amounts of water to grow. Some are concerned about the environmental sustainability of almond production.
May Contain Sugar or Flavorings
Many commercial almond milks contain added sugars or natural flavorings. When added to lattes, these can increase the calorie and sugar content.
Caffeine Causes Jitters
The caffeine content in espresso may cause jitteriness, anxiety, or sleep issues in caffeine-sensitive individuals. Pregnant women are advised to limit caffeine intake.
How to Make an Almond Milk Latte Healthier
There are some easy ways to modify an almond milk latte to increase the nutritional value:
– Use unsweetened almond milk or a brand low in sugar
– Request fewer or low sugar flavor syrups
– Ask for half of the usual number of espresso shots to reduce caffeine
– Top with cinnamon or cocoa powder instead of flavored syrups
– Order a small or regular 12 oz size instead of large
– Substitute decaf espresso to remove caffeine
– Add a scoop of plant-based protein powder for extra protein
– Use oat milk or pea milk for more protein and nutrients
– Avoid added whipped cream to decrease fat and calories
Healthier Almond Milk Latte Recipe
This healthy almond milk latte recipe provides protein and fiber without added sugars:
Ingredients:
– 1 cup unsweetened almond milk
– 1 scoop unflavored pea protein powder
– 1 shot espresso or strongly brewed coffee
– 1 tsp cocoa powder
– 1 tsp ground cinnamon
– Pinch of cinnamon for garnish
Instructions:
1. Brew 1 shot of espresso or strongly brew 1/4 cup coffee.
2. Heat 1 cup of unsweetened almond milk either on the stovetop or in the microwave until hot but not boiling.
3. Add the hot almond milk, espresso, cocoa powder, cinnamon and scoop of unflavored pea protein to a blender. Blend until smooth.
4. Pour into a 12 oz mug and top with a pinch of cinnamon.
This healthy homemade version provides protein, fiber and nutrients without added sugar. Change up the recipe by using different milk and protein powder combinations.
The Bottom Line
An almond milk latte made with unsweetened almond milk is low in calories, fat, and sugar compared to a traditional dairy milk version. The main nutritional considerations are the lack of protein, nutrients, and potentially high caffeine content. Those with kidney issues may also want to moderate intake.
Overall, as an occasional treat in a moderate size an almond milk latte can fit into a healthy lifestyle. To make it more nutritious, opt for unsweetened plant milks low in sugar and boost the protein content with additions like protein powder. Also, be mindful of caffeine intake if you are sensitive. An almond milk latte can be a delicious lower calorie, lactose-free option if ordered wisely!
