Here’s to the most popular plant-based milk alternative: almond milk. Found widely available at most coffee shops to substitute cow milk, it also comes in unsweetened and flavored varieties like vanilla and chocolate. But there’s another milk alternative that’s been capturing people’s attention – flax milk.
While almond milk has been a champion of plant-based alternatives, flax milk is stepping up with its earthy undertones and potential health benefits and encouraging us to explore the dimension of seeds. Flaxseed milk is made out of flaxseeds, also called linseed. They were used as a medicinal remedy in Europe for centuries and have been popular over the past few decades for their heart-healthy qualities.
So, how does it stack up against the familiar almond milk favorite?
Comparing flax milk vs almond milk
| Flax milk | Almond milk | |
| Type | Plant-based (seeds) | Plant-based (nuts) |
| Allergens | None | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | Yes | Yes |
| Keto? | Yes | Yes |
The beauty of flax and almond milk is that they both accommodate vegan, paleo, and keto diets, thanks to their low carbohydrate contents and being nuts and seeds in nature. While flax milk is common-allergen-free, almond milk won’t be suitable for those with tree nut allergies.
Differences between flax milk and almond milk
What makes flax milk and almond milk most different is their source – flax seeds and almonds – which make their flavor and texture very different. Made by soaking and grinding almonds in water and straining the liquid from the almond meal, almond milk has a naturally thin consistency, which is why it usually has added thickeners to help with that. It also brings forth a nutty and mildly sweet essence.
Flax milk is made from whole or ground flax seeds and has slightly earthy undertones. It’s also smooth and has a runny texture that’s thicker than almond milk.
How to use flax milk vs almond milk
Flax milk:
- Pour into your morning oats for a plant-powered breakfast.
- Blend with fruits and veggies for a nutritious smoothie.
- Infuse with turmeric, spices, and sweetener to make a golden latte.
- Incorporate into bread, muffins, and pancakes.
- Enhance the texture and taste of creamy soups.
- Make a rich dairy-free ice cream or flaxseed pudding.
Almond milk:
- Splash over cereal.
- Froth for lattes and cappuccinos.
- Use in baking for cakes, cookies, and more – try in this almond flour cake!
- Use in hot cocoa.
- Make dairy-free puddings and custards.
- Use in mashed potatoes or cauliflower.
Can you substitute flax milk for almond milk?
Substituting flax milk for almond milk and vice versa is easy in many recipes. With flax milk’s omega-3 fatty acid content and often boosting protein content, it can be a fantastic swap if you want a thicker milk with some great potential health benefits. With almond milk, it can be a good low-calorie and high-calcium option. Just keep in mind that almond milk has a much thinner consistency and a different flavor.
Nutrition: Flax milk vs almond milk
Both flax and almond milk are low-calorie, low-fat, low-carb milks, which is highly appealing to many people. They’re also high in vitamin D and calcium, which are essential for good health!
The standout quality of flax milk is that it’s higher in omega-3 fatty acids than most other plant-based milk. Some types of flax milk will also have added protein (for example, the Good Karma brand adds pea protein). It’s also incredibly high in vitamin B12, providing around 60% of your daily value, and offers more iron than any other milk. Almond milk has its benefits too. It’s high in vitamin E, an antioxidant said to reduce inflammation and stress in your body, and magnesium, a mineral that people often don’t get enough of.
Remember that almond milk comes in sweetened, unsweetened, and flavored varieties, which will likely change the sugar content.
| Per 1 cup (237 ml/8 oz.) | Calories | Total fat (sat. fat) | Total carbs | Total sugars (incl. added) | Protein | Calcium | Vit D |
| Flax milk | 70 | 3.5 g (0 g) | 2 g | 0 g | 8 g | 30% DV | 25% DV |
| Almond milk | 30 | 2.5 g (0 g) | 1 g | 0 g | 1 g | 45% DV | 25% DV |
How to store flax milk and almond milk
Many packaged almond and flax milks are shelf-stable until opened, while others must be stored in the fridge. If unopened, both will likely be shelf-stable for months (be sure to refer to the expiry date). Once opened, use within 7 – 10 days. If you’re making homemade almond milk or homemade flax milk, refrigerate immediately and consume within three to four days.
Flax milk vs almond milk: What’s the verdict?
After experimenting with both milks, the verdict is quite the draw. Flax milk has its unique earthy charm and distinct potential health benefits, while almond milk has that familiar, easy-to-digest quality that we’ve come to know and love. Both options certainly deserve a spot in your pantry, but as a personal fan of thicker plant-based milks, I find that flax provides the little oomph I need.
FAQs
Flax milk certainly has an edge when it comes to certain nutrients and its omega-3 fatty acids, but almond milk also comes with its own nutritious benefits, including vitamin E and healthy fats. It ultimately boils down to what you’re looking for in your non-dairy milk, as both are great options when it comes to healthiness.
For gut health, a milk alternative like coconut milk could be a suitable choice. Coconut milk contains medium-chain fatty acids that are said to be good for gut health, and it’s typically lower in sugar than some other plant-based options, which could also play a role in supporting a happy tummy. But diversity is important too! Be sure to try a variety of milk alternatives like almond milk, flax milk, or even probiotic-rich kefir for a well-rounded approach.
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