Does Almond Milk Make You Taller?

by   |   Mar 08, 2023
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While almonds are one of the top foods that help improve height, does almond milk make you taller? We all know cow’s milk is the best choice for height growth but is it safe to drink this milk alternative? Is it effective as rumored? Let’s find out the truth!

Nutritional facts about almonds

In every cup (240 ml) of commercial almond milk, you will get [1]:

  • 39.3 kcals
  • 3 g of fat
  • 3.5 g of carbs
  • 1 g of protein
  • 0.5 g of fiber
  • 482 mg of calcium
  • 16.6 mg of vitamin E
  • 176 mg of potassium

That said, almond milk is an excellent non-dairy alternative that provides healthy amounts of calcium and vitamin E. It is also a low-calorie milk option and is low in carbohydrates, fat, and sugars.


Does almond milk increase height?

One of the biggest reasons people choose plant-based milk is to avoid dairy, whether due to a desire to eat a plant-based diet or a dairy sensitivity or allergy.

A cup of almond milk delivers 428 mg of calcium, which is necessary for strong bones and teeth as well as supporting young bodies to grow properly. It is also rich in vitamin D, which is vital for helping the body absorb more calcium. Plus, it contains vitamin C, vitamin E, and B vitamins to aid the connective tissues and skeletal system in keeping bone healthy.

But does that mean only drinking almond milk makes you taller? Is it better than drinking cow’s milk?

According to a new study, children who consumed milk from alternative sources, like almond milk grew less than those who drank cow’s milk. While drinking a cup of cow’s milk per day makes kids 0.2 cm taller, a daily cup of non-cow’s milk makes them 0.4 cm shorter. And depending on the amount of non-cow milk a kid drinks, the decreased growth may increase [2].

There could be some reasons for this finding:

  • Almond milk does not include as much protein as cow’s milk. While a cup of almond milk includes only 1 g of protein, a cup of cow’s milk has 8 g. And for this reason, it is not recommended as a complete replacement for any dairy milk, especially for children under 5.
  • Also, plant-based milk does not stimulate insulin-like growth factor production, a key nutrient in cow’s milk for reducing the risk of fracture.
  • What is more, almond milk may contain carrageenan. It is a food additive used as a stabilizer or thickener in food products and might cause digestive issues in some people.

What should you do?

If your children are allergic to cow’s milk or your family wants to drink milk alternatives for different reasons, the best thing is to discuss with your pediatrician to ensure that your children are getting enough nutrients for their proper growth and development.

What other benefits of drinking almond milk?

That said, almond milk has become the most popular plant-based milk option due to its health benefits.

Weight loss

Almond milk truly appeals to calorie-watchers because it contains a low-calorie content. A study pointed out that combining almonds with a high-monounsaturated fat and low-calorie diet may result in more weight loss than consuming a low-calorie diet with many complex carbs [3]. So, if you are looking for ways to lose or maintain your weight, almond milk will be a great substitute.

Healthy heart

Since there are no saturated fats or cholesterol in almond milk, it is known to be good for your heart [4]. Also, almond milk is rich in vitamin E, which is believed to protect against oxidative stress, thereby supporting heart health and preventing the body from certain diseases [5].

Blood sugar prevention

Since sugar-free almond milk is a low-carb beverage, it does not cause any spike in blood sugar levels, making it ideal for those with diabetes or those who are following a low-carb diet. But make sure to check the ingredient lists and buy products that are as pure as possible.

Cancer prevention

Believe it or not, drinking almond milk might be beneficial in restraining prostate cancer cells. A recent study indicated almond milk may suppress the development of prostate cancer cells by more than 30% compared to cow’s milk [6].

How much almond milk should you drink a day?

That said, almond milk is helpful to your health, and drinking a glass of this tasty beverage daily will help you get a healthy lifestyle. But since it lacks certain nutrients and a low level of protein, you should not drink no more than one cup per day.


What kind of non-dairy milk should you try?

Aside from almond milk, newcomers enjoy soy milk, oat milk, and even hemp milk. But is all plant-based milk suitable for your children? Which one is nutritious?

Soy milk

Soy milk is another popular dairy milk replacement, yet just a substitute ingredient. Most soy milk found in supermarkets and health food stores is fortified with added nutrients. This makes this beverage an excellent source of calcium, B vitamins, vitamin D, and phosphorus, which are the most common nutrients for body growth and development. Also, soy milk offers about 7 g of protein, similar to dairy milk.

Drinking 1 to 2 cups a day is a good alternative for kids over a year old who will not drink milk, are allergic to cow’s milk, or are lactose intolerant.

Oat milk

Oat milk has recently become popular these days because of its sweet and creamy taste. Since it is made from oats, oat milk is naturally low in saturated fat. Moreover, it is fortified with calcium, vitamin D, and B vitamins for supporting bone growth and overall development, as well as the immune system.

Unlike soy milk, oat milk contains 3 g of protein, which is not recommended as a complete replacement for dairy milk for kids younger than five. So, the best way is to enjoy oat milk as a healthy addition to a balanced diet, which includes other sources of protein.

Hemp milk

Hemp milk is made by blending water with the seeds of the hemp plant. It comes with a nutty, earthy flavor and a creamy consistency that can be used in place of cow’s milk. In fact, hemp milk is nutritious and loaded with healthy fats and even proteins compared to almond milk. But since this kind of milk just contains 4.7 g of protein, it is best to use it as a healthy addition to a balanced diet.

The bottom line

Almond milk does deliver health benefits but remember that it is not a complete replacement for cow’s milk in terms of supporting height growth. Cow’s milk is still the best source of calcium and proteins. So, only add almond milk or other alternative milk as a healthy addition.

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