Does Almond Milk Cause Acne: The Science Behind It

Published August 18, 2023

In search of a dairy-free milk option, almond milk is usually the top choice many consumers lean into. This plant-based beverage hails itself as a healthier and more nutritious alternative to cow’s milk. It is because it lacks animal fats and cholesterol. It is also lactose-free, which is challenging to digest in certain people. It doesn’t contain gluten, which can cause stomach cramps in others. 

However, a buzz is going on that almond milk causes stubborn acne. Acne that many people struggle with and stripe their confidence with. Continue reading as we’ll discuss all there is to know about this claim. Let’s waste no more time and rule if there’s truth in “does almond milk cause acne?” Let’s find out! 

The Basics of Acne

It’s crucial to have a basic understanding of acne and its causes. It is before we dive into the potential impact of almond milk in this skin dilemma. 

Acne can be anything from pimples to blackheads and whiteheads. In some cases, acne can also be cysts. Acne manifests when hair follicles become clogged with sebum. It can also arise from dead skin cells and bacteria. Hormonal changes, genetics, diets, and skincare habits can contribute too. 

What Is Almond Milk?

Almond milk is a nutritious alternative to cow’s milk. It is also healthier than other plant-based milks. It is made by blending raw or blanched almonds with water and straining the liquid from the solids. The process results in a creamy yet light liquid that can be used instead of cow’s milk in almost all recipes or drinks. 

Almond milk is naturally lactose-free and cholesterol free. For this, it is an excellent choice for those following dairy-free diets. It can also be helpful for vegans and vegetarians. It excels in giving nutrition. Unsweetened almond milk has fewer calories and less fat than regular milk. Still, it provides essential vitamins such as vitamins A and D. It also contains calcium. 

Moreover, this milk has higher levels of unsaturated fatty acids. These healthy fats can help decrease bad cholesterol and increase good ones. 

Aside from the impressive nutritional value, almond milk has much to offer. It has an array of fantastic flavor combinations depending on where you purchase it from. The type of nut you choose to make it with also improves its flavor. 

You can get varieties such as vanilla-flavored almond milk infused with cocoa powder. You can also opt for gingerbread spiced almond milk with macadamia nuts. 

Almond milk also comes in shelf-stable cartons. It is perfect for storing at home. Its refrigerated versions are equally great for drinking straight away.

Does Almond Milk Cause Acne?

No scientific research accurately represents the effects of almond milk on those struggling with acne. However, some people claim that plant-based milk triggers breakouts. According to them, almond milk should be avoided for the following reasons: 

• Almond milk is high in estrogen. Estrogen contributes to hormonal acne. 
• Almond milk is high in inflammation-stimulating omega-6 fatty acids. 
• Almond milk is high in added sugars. Added sugars are bad for skin health. 

Let’s examine the following claims and rule out the truth about them. 

Claim #1: Almond milk has a heightened amount of estrogen 

Almonds have high phytoestrogens. It is a group of plant compounds with a structure similar to estrogen. Phytoestrogen can bind to estrogen receptors, but their effects are much weaker. It can also alter depending on whether your estrogen levels are high or low. 

Some claim that eating foods high in phytoestrogen can lead to hormonal imbalances. However, no solid evidence can back it. 

Lignans, almonds’ primary type of phytoestrogen, are also present in other foods. Flax seed is the highest origin of lignans. It contains more than 3,000 times the amount found in almonds. There is research suggesting that flax seeds can lower levels of androgens. Androgens increase oil production in the skin. 

In conclusion, this could actually help with acne. No evidence shows eating almonds will cause hormonal acne.  

Claim #2: Almond milk is excessive in omega-6 fatty acids 

Omega-6 fatty acids are a class of unsaturated fat. They are mainly found in nuts, seeds, legumes, and vegetable oils. 

Inadequate amounts of these essential facts can lead to skin problems. It can also promote poor wound healing and heightened infections. However, having too much of it in your diet can promote inflammation. It can sometimes cause acne and other inflammatory skin dilemmas. 

A ¼ cup serving of almonds only contains 3.5 grams of omega-6s. Almond milk has even less. It only has about 0.5 grams per 8-ounce of serving. 

Almond milk is, in fact, low in omega-6 fatty acids. It is not enough to trigger acne. 

Claim #3: Almond milk is immense in added sugars

While it is possible to purchase unsweetened almond milk, most almond milk has at least some added sugars. 

Eating a lot of sugary food and beverages can indeed cause acne. These foods are cookies, cakes, and regular soda. It is because a high-sugar diet can cause your blood sugar to spike. When it happens, it releases hormones that instruct the skin to create excess sebum. 

Unless your almond milk is labeled unsweetened, it will have some added sugar. Chocolate-flavored almond milk tends to have the highest amount of sugar, amounting to 19 grams. The original flavor of almond milk has only 7 grams of sugar per serving. 

Specific flavors of almond milk might trigger acne breakouts. It is because of their high added sugar content. To avoid this, choose unsweetened almond milk instead. Also, consider reducing sugar consumption in common foods such as white bread, pasta sauces, and condiments. 

Is Almond Milk Skin Friendly?

Despite the criticism, almond milk is actually an excellent choice for acne-prone skin. It can act as a great alternative to cow’s milk. Cow’s milk has been associated with acne in multiple studies. 

Almond milk also renders plenty of skin-friendly nutrients. It includes vitamin A. It is excellent in promoting collagen stimulation. It has vitamin D. Vitamin D is impressive in forming the epidermal barrier and hair follicles. It also plays a role in improving inflammation and wound healing processes. 

Finally, vitamin E. Vitamin E helps with moisturization. It helps to better the skin’s ability to retain moisturize. It keeps it hydrated and supple. It also has antioxidant and anti-aging properties. This vitamin helps neutralize free radicals notorious for deteriorating skin cells and contributing to premature aging. 

Which Milk Doesn’t Cause Acne?

While it is ruled out that almond milk doesn’t cause acne, there are other milk that you can check out. These are all skin-friendly too. 

1. Coconut Milk 

Coconut milk has anti-inflammatory properties that can soothe and calm irritated skin. It is found to reduce redness and swelling. It is also a natural hydrator that can help keep the skin moisturized from within. Finally, coconut milk is rich in vitamin C. Vitamin C helps maintain skin elasticity and flexibility. It aids in promoting more radiant, youthful skin. 

2. Oat milk 

Oat milk can reduce inflammation and help fight acne-causing bacteria. It is due to its zinc content. Oat milk’s antioxidant properties can also repair and nourish your skin. It safeguards against UV radiation and pollution. Finally, oat milk can hydrate and moisturize the skin. It aids in reducing dryness and itchiness. 

3. Macadamia milk 

Macadamia nuts are a good source of copper and B vitamins. Both are critical for maintaining healthy skin. These nuts also have high antioxidants, such as vitamin E. They help protect the skin from oxidative stress and free radical damage. Finally, macadamia nuts are high in healthy fats. Healthy fats can aid skin hydration. It, in turn, encourages a smoother and more supple complexion. 

How To Maintain a Healthy Acne-Free Skin?

1. Perfectly wash your face. 

Removing excess oil, dirt, and sweat every day can help alleviate pimples. However, do not overwash, as it can make acne worse. The general rule is to cleanse your face no more than twice a day. 

2. Use a moisturizer 

Moisturizer helps skin stay hydrated. It can make a massive difference for acne-prone individuals. If your skin gets too brittle, it will trigger oil production to counterbalance the dryness. Excess oil can trigger acne. 

3. Stay hydrated 

If you’re dehydrated, your body signals your skin’s oil glands to produce more oil. It can also give your complexion a dull appearance. Furthermore, dehydration promotes inflammation and discoloration. 

Aim to consume at least eight glasses of water each day to keep your body well-hydrated. 

4. Avoid certain foods 

Processed foods, dairy products, alcohol, and refined sugars are bad for your skin. These all contribute to acne formation. Reduce your intake of these foods and begin to adopt an anti-acne diet. It will ease your breakouts. 

5. Try tea tree oil. 

Tea tree essential oil is a famed natural remedy for acne. It contains a compound called terpinene-4-ol. This compound has been shown to kill certain bacteria, viruses, and fungi. It also improves white blood cells to promote healing.  

Consulting a Dermatology

There’s nothing wrong that can arise in seeking help. If your acne affects your life’s quality, it’s best to consult a dermatologist. 

They can help evaluate your specific skin condition effectively. These professionals are experts in giving personalized advice. Also, they can provide appropriate treatments and adjustments to optimize your skincare regime.