Lectin-Free Almond Milk
Almond milk is lectin-free when it contains almonds that are made without the skins and with no other lectin-containing ingredients. Typically this means it is made with blanched almonds.
Here are some lectin-free almond milks:
1. Califia Farms Organic Almond Milk
This almond milk contains only 3 ingredients – almonds, water, and sea salt. The company’s almond milks are made from blanched almonds, so they are skinless before they are used to make the almond milk.
2. Mooala Organic Almond Milk
This almond milk contains only 3 ingredients as well – almonds, filtered water, and sea salt.
Mooala’s almonds are blanched using a dry roasting method that removes the skins, and therefore should be lectin-free.
There is also a “vanilla” flavor version – unsure of any potential lectins in that.
There is no research that I’m aware of on how many lectins are in vanilla.
Nutrition and Ingredient Details for Califia Farms Organic Almond Milk
Ingredients: Water, Organic Almonds, Sea Salt.
Allergen: Contains almonds.
Serving size: 8 fl oz (240 mL)
- Calories: 60
- Total Fat: 5 g (6%)
- Saturated Fat: 0 g (0%)
- Polyunsaturated Fat: 1 g
- Monounsaturated Fat: 3.5 g
- Cholesterol: 0 mg (0%)
- Sodium: 150 mg (7%)
- Total Carbohydrate: 2 g (1%)
- Dietary Fiber: <1 g (3%)
- Total Sugars: 0 g
- Added Sugars: 0 g (0%)
- Protein: 2 g
- Vitamin D: 0 mcg (0%)
- Calcium: 20 mg (0%)
- Iron: 0.3 mg (0%)
- Potassium: 60 mg (0%)
Key takeaways for low-lectin eaters:
- Made with blanched almonds and no gums or added flavors.
- Zero added sugar; simple three-ingredient list.
- Sodium is moderate (150 mg per cup). If you’re watching sodium, note this amount across your day.
Nutrition snapshot (per 8 fl oz):
| Nutrient | Amount |
|---|---|
| Calories | 60 |
| Fat | 5 g |
| Carbs | 2 g |
| Protein | 2 g |
| Sodium | 150 mg |
| Added Sugar | 0 g |
If you want more calcium, consider pairing it with calcium-rich foods leafy greens, since this version isn’t fortified.
Nutrition and Ingredient Details for Mooala Organic Almond Milk
Serving size: 1 cup (237 mL)
- Calories: 50
- Total Fat: 4 g (5%)
- Saturated Fat: 0 g (0%)
- Trans Fat: 0 g
- Cholesterol: 0 mg (0%)
- Sodium: 145 mg (6%)
- Total Carbohydrate: 2 g (1%)
- Dietary Fiber: <1 g (3%)
- Total Sugars: 0 g
- Added Sugars: 0 g (0%)
- Protein: 2 g
- Vitamin D: 0 mcg (0%)
- Calcium: 20 mg (0%)
- Iron: 0.3 mg (2%)
- Potassium: 60 mg (2%)
- Vitamin E: 2 mg (15%)
- Riboflavin (B2): 0.1 mg (8%)
Key takeaways for low-lectin eaters:
- Blanched almonds via a dry roast process remove skins.
- No added sugars; simple three-ingredient list.
- Offers small amounts of Vitamin E and B2 naturally from almonds.
Nutrition snapshot (per 1 cup):
| Nutrient | Amount |
|---|---|
| Calories | 50 |
| Fat | 4 g |
| Carbs | 2 g |
| Protein | 2 g |
| Sodium | 145 mg |
| Vitamin E | 2 mg (15%) |
| Riboflavin | 0.1 mg (8%) |
Almond milk is a great base for low-lectin smoothies.
If you prefer it to be creamier, blend with a little MCT oil or add a spoon of almond butter from blanched almonds. You can also add blanched almonds to your blender.
Is Almond Milk Low in Lectins?
Almond milk can be low in lectins, if there are no skins. The only research we have seen that shows any lectins in almonds is in the skins.
Blanched almonds have the skins removed, so any almond milk made with blanched almonds would generally be low in lectins. You can also make it with Marcona almonds which naturally don’t have skins.
Is Almond Milk Lectin-Free?
If the almond milk is made with almonds without skins, then generally that would be considered lectin-free. It’s hard to tell whether a food is exactly free of lectins, due to limitations in testing, but the only research we have seen on lectins in almonds showed lectins in the almond skins, not in the almond itself.
Therefore, almond milks made with almonds without skins (like Marcona almonds) or blanched almonds (a process which removes the skins) are likely to be lectin-free or close to it.
The brands above (Califia Farms Organic Unsweetened Almond Milk and Mooala Organic Almond Milk) state they use blanched almonds and keep the ingredient lists short.
Is Almond Milk High In Lectins?
The only research we’ve seen showing lectins in almonds found them in the skins. We do not have exact quantities on it, but generally even this would likely be substantially less than high-lectin foods like legumes. Look for almond milk products made with blanched almonds or skinless almonds.
While almonds aren’t a high-lectin food compared with raw legumes, many people on low-lectin plans still choose blanched and skinless products for peace of mind.
Limitations in Lectin Testing
There are some limitations to keep in mind with regards to lectins. First, it’s hard to say whether a food is exactly lectin-free. It may be low enough that the test shows no lectins. Additionally, lectin quantity can vary based on several factors, including genetic modification and the variety/strain of the food.
Ultimately, there is no perfect way to say whether the food is lectin-free that we’re aware of, but almonds without skins (and almond milk made with almonds without skins) are generally going to be low in lectins, based on the research we’ve seen.
Quick Compare: Califia vs. Mooala (Unsweetened, Plain)
| Feature | Califia Organic | Mooala Organic |
|---|---|---|
| Almond prep | Blanched almonds | Blanched via dry roast |
| Ingredients | Water, Almonds, Sea Salt | Almonds, Filtered Water, Sea Salt |
| Calories (per cup) | 60 | 50 |
| Fat (g) | 5 | 4 |
| Carbs (g) | 2 | 2 |
| Protein (g) | 2 | 2 |
| Sodium (mg) | 150 | 145 |
| Added sugars | 0 g | 0 g |
| Fortification | Not fortified | Small amounts of Vitamin E and B2 listed |
Both check the main boxes for a low-lectin plan: blanched almonds and simple labels.
In Conclusion
Almond milk can be low in lectins if it’s made with almonds without skins. Look for almond milk made with blanched almonds, such as the two mentioned above.
If you have strict needs or prefer full control, you can always make your own with blanched almonds. Notice how you feel and adjust. Your body’s response is the best guide. Enjoy!
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Resources:
http://medicinalplants-kr.org/