Uncovering the perks of almond milk:
Almond milk is packed with various healthful components, although it falls short in comparison to entire almonds due to being predominantly watered down. Despite not offering as much fiber, it delivers a decent amount of nutrients, including vitamin E. While controlled studies on almond milk's direct impact are limited, some of its components have undergone extensive research.
Let's discuss what exactly almond milk is.
What is almond milk?
Almond milk is produced by blending almonds with water, subsequently separating the mixture to exclude the solid bits. Alternatively, water can be added to pre-processed almond butter.
It has a delightful, nutty flavor and a texture similar to that of regular milk, which is why it's a popular pick among individuals adhering to a vegan diet and those affected by lactose intolerance or dairy allergies.
You can find almond milk in many supermarkets, principally in the health food department, or even whip up your own homemade version.
Almond milk
Commercially produced almond milk comes in various brands and flavors. To stay health-conscious, opt for brands without added sugar.
Cow’s milk
Most brands also boast added vitamins, minerals, or protein. For individuals without dairy sources, selecting products enriched with calcium would be beneficial.
Research linking whole almonds to various health advantages exists, although not all may apply to almond milk.
Calories
Because manufacturers tend to create the milk from blanched (skinless) almonds and strain the liquid, most of the fiber and a substantial portion of the almond's antioxidants are removed. Furthermore, almond milk is diluted, making it a lesser-concentrated source of nutrients compared to whole almonds.
39.3
The nutritional content of almond milk depends on the quantity of almonds used in its production, the volume of added water, and whether it contains any vitamins or minerals as additives.
102
Benefits
Below are the 7 primary health benefits of consuming almond milk.
Protein
1. It's nutritious
1.05 g
Although almond milk is less nutritious than cow's milk, enriched products can come close in terms of nutritional content. They frequently include added vitamin D, calcium, and protein, making them comparable to whole milk.
8.22 g
However, almond milk naturally contains several vitamins and minerals, notably vitamin E.
Fat
Your body may not absorb certain minerals in almond milk as efficiently as it does in milk due to almonds containing phytic acid, an antinutrient that reduces iron, zinc, and magnesium absorption. Since almond milk lacks several essential nutrients, it is not recommended as a milk replacement before 12 months of age.
2.52 g
2. It's low in calories
2.37 g
Although almonds are high in fat and calories, commercial almond milk is considered a beverage rather than a dense food item. This means that it is less likely to cause weight gain compared to higher-calorie drinks. It also provides a decent number of nutrients relative to its calorie count.
Producers dilute almond milk with water to maintain a similar fat content to that of low-fat milk (1%). One cup of almond milk contains only 39.3 calories, which is less than a third of the calories in a cup of skim milk.
Carbohydrates
However, keep in mind that not all almond milk is created equally. Homemade almond milk and specific brands might contain more calories, depending on the quantity of almonds per cup. Additionally, some products contain added sugar, which users should avoid to reap the maximum health benefits.
3.43 g
3. Unsweetened almond milk doesn't spike blood sugar levels
12.2 g
Many almond milks sold on the market contain added sugar. Sugar-free almond milk, on the other hand, is a low-carb beverage containing less than 2% carbs, or 6.4g of carbs in one cup. In contrast, low-fat cow's milk contains 5% carbs, amounting to 12g of carbs in one cup.
Despite its higher glycemic index (GI) compared to a GI of 37 for skimmed cow's milk, almond milk's low-carb and high-fat content relative to carbs helps prevent a significant increase in blood sugar levels. As a result, it can be a suitable option for people with diabetes or individuals following a low-carb diet.
Vitamin E
Just remember to carefully read ingredient lists and opt for the most unprocessed options available.
over 100% DV
Many individuals struggle to fully break down lactose, a sugar found in milk, leading to issues like excessive gas, bloating, diarrhea, and general discomfort.
0% DV
Being devoid of lactose, almond milk serves as a perfect substitute for people experiencing such difficulties.
5. Enhanced almond milk may bolster bone health
Calcium
Dairy is the primary source of calcium. In contrast, almonds provide a limited supply of this nutrient.
37% DV
To mimic the nutritional profile of real milk, manufacturers frequently fortify almond milk with calcium. For instance, a single cup of commercially produced almond milk can supply approximately 500mg of calcium. Given that the daily recommended intake of calcium for adults aged 19 to 50 is 1000mg, this represents nearly half of the daily requirement. However, keep in mind that calcium content may differ depending on the product and brand.
23% DV
In comparison, a cup of cow's milk may contribute around 300mg to your daily calcium intake, depending on the type and brand.
Therefore, calcium-fortified almond milk becomes an advantageous source of calcium for those eschewing dairy ingredients.
Potassium
Calcium plays a crucial role in strengthening and preserving bones. Consequently, a sufficient calcium intake can help ward off ailments like osteoporosis, which manifests in weak bones and fractures.
4% DV
6. It may diminish the risk of heart disease
8% DV
Consuming nuts on a regular basis decreases the likelihood of heart disease, partly due to their high content of healthy fats.
Almond milk contains 1% oil by weight, with approximately 90% of it being unsaturated.
Magnesium
Research has demonstrated that oleic acid, the main fatty acid present in almond oil, contributes to favorable changes in blood lipid levels.
4% DV
A systematic review of 27 trials involving 1154 participants evaluated the effects of almond consumption on serum lipids. The findings revealed that almond intake significantly reduced triglycerides, total cholesterol, and low-density lipoproteins (LDL, or "bad" cholesterol), while exhibiting no significant impact on high-density lipoproteins (HDL, or "good" cholesterol).
6% DV
Although nearly 30% of the calories in almond milk stem from fat, it generally falls under the low-fat category, and its impact on a person's blood lipid profile is likely minimal.
Nutritionists attribute many of almonds' health benefits to their vitamin E content, as well as the presence of bioactive plant compounds, such as polyphenols, which boast anti-inflammatory and antioxidant properties beneficial for heart health.
Riboflavin
7. Enhanced almond milk packs a punch of vitamin D
2% DV
Vitamin D deficiency or insufficiency is prevalent among many individuals, potentially leading to health problems like brittle bones, fatigue, and weak muscles.
35% DV
Human diets often lack substantial sources of vitamin D. As a result, enriching specific foods with this vitamin is a frequent public health strategy, especially in regard to milk products.
Like regular milk, almond milk often features added vitamin D. The vitamin D content varies between products; for example, a single cup of almond milk may supply around 125% of an adult's daily vitamin D value. A comparable amount of vitamin-fortified cow's milk is offered.
Phosphorus
This makes vitamin D-enhanced almond milk an integral source of this crucial nutrient, aiding in preventing deficiency with regular consumption.
2% DV
Frequently Asked Questions
19% DV
Is it advisable to drink almond milk daily?
Drinking almond milk daily is typically fine for most individuals, especially when it contains fortified vitamins and minerals. Nevertheless, one should be cautious of added sugars.
Are there drawbacks to almond milk?
Some disadvantages of almond milk are that it may not be suitable for those with nut allergies, may include added sugars, and, unless fortified, often lacks calcium and vitamin D.
Is almond milk a healthier alternative to milk?
Almond milk has fewer calories and less saturated fat than cow's milk; however, it often falls short in protein and essential nutrients unless fortified. Ultimately, the choice depends on your unique dietary needs and preferences.
Conclusion
Almond milk is an incredibly adaptable substitute and a fantastic choice for vegans and those with dairy allergies or intolerances.
It serves as a valuable addition to a balanced diet, offering a wealth of essential nutrients.
- Homemade almond milk can be created by blending almonds with water and separating the mixture, or by adding water to pre-processed almond butter.
- Almond milk is a popular choice among individuals following vegan diets or dealing with lactose intolerance or dairy allergies due to its nutty flavor and texture similar to regular milk.
- Commercially produced almond milk comes in various brands and flavors, and customers can opt for brands without added sugar to remain health-conscious.
- While almond milk contains fewer nutrients than whole almonds due to being predominantly watered down, it still offers several vitamins and minerals, such as vitamin E.
- Enriched almond milk containing added vitamin D, calcium, and protein can come close to the nutritional content of whole milk for individuals avoiding dairy sources.
- Almond milk may be beneficial for heart health due to its content of healthy fats and vitamin E, which possess anti-inflammatory and antioxidant properties.
- To meet the daily recommended intake of vitamin D, almond milk can be fortified with this crucial nutrient, aiding in preventing deficiency with regular consumption.
