Almond milk is a nutritious and healthy alternative to dairy milk. It is one among the most popular almond-derived items. Almond milk is also one of the most popular non-dairy milks worldwide. It is lactose-free and may be a healthy alternative for those who are lactose intolerant.
It is high in nutrients and has a wide range of benefits. As a result, it is extremely nutritious and provides numerous health benefits. It benefits the heart, brain, skin, and other organs, for example. It possesses anticancer and antioxidant effects as well. As a result, vegans and lactose intolerant people prefer almond milk to dairy milk.
What exactly is Almond Milk?
Almond milk is a dairy-free alternative to milk. You may prepare it by combining raw almonds and water in a food processor and processing until smooth. The mixture should next be strained to eliminate the residue.
The milk that results is healthy and has a nutty flavour. Following that, you can serve it as is. It is a versatile and healthful non-dairy option. It has a nutty flavour once more. Almond milk’s vitamins, minerals, and antioxidants provide important health benefits.
Also Read – Goat Milk Health Benefits, Nutrients, Side Effects, Recipes, and More
Almond Milk’s Nutritional Value
According to the USDA, 100 mL of almond milk includes
- Calories: 15000 Calories
- Carbohydrates: 0.3g
- Fibre: 0.3g
- 1.2g fat
- 0.6g protein
Minerals and vitamins
Almond milk has a good number of vitamins and minerals. It is abundant in:
- A, E, and D vitamins
- Potassium
- Calcium
- Phosphorus
- Sodium
- Iron
Almond Milk Health Benefits
Almond milk is naturally rich in a variety of nutrients. It contains calcium, potassium, and a variety of other minerals. It also contains a lot of antioxidants. These nutritional characteristics protect you against a variety of health problems.
Almond milk, for example, can help prevent minor infections and cancer. In addition, vitamin E, K, and C are substances that aid in the basic processes of your body. Almond milk has a plethora of possible health benefits. Let us look at a couple of them.
Promotes Heart Health
Almond milk provides numerous heart-health benefits. Among these advantages are the following:
Magnesium is abundant in this food. Magnesium is one of the body’s four most important minerals. It is essential for heart functions, blood glucose regulation, bone health, and so on.
In addition, magnesium controls heartbeat and aids in the transfer of calcium, potassium, and other minerals between cells.
As a result, it prevents calcium buildup in the arteries. Furthermore, it reduces the chances of plaque development. As a result, it lowers the risk of various cardiac illnesses, including hypertension and stroke.
Aids in the control of blood cholesterol
Almond milk aids in the reduction of fat buildup in the arteries of the heart. Most heart problems are caused by fat accumulation in the arteries.
It is because of plaque buildup that blood flow may be disrupted, making it difficult for the heart to pump blood. As a result, it may result in hypertension and stroke.
According to research, almond milk can help lower blood cholesterol levels. As a result, it lowers the risk of heart disease. It also contains omega-3 fatty acids, which are beneficial to the heart.
Lower Blood Pressure
Almond milk contains calcium, potassium, and magnesium, all of which are necessary for blood pressure control. They aid in the contraction and relaxation of blood vessels, providing smooth blood flow throughout the body.
Calcium aids in the contraction of cardiac muscles. As a result, it can aid in blood pumping. According to research, magnesium aids in the regulation of cardiac rhythm. It may also play an important role in the transport of calcium and potassium to other cells. As a result, avoid diseases such as heart arrhythmias.
Lactose-Intolerant People’s Alternative
Lactose, the natural sugar found in animal milk, is absent in almond milk. Lactose intolerance prevents some people from digesting lactose. It causes unease and physical discomfort.
Lactose-intolerant people may also experience: According to research, lactose-intolerant persons may experience:
Diarrhea, bloating, and stomach ache
Formation of Nausea Gas
For lactose intolerant persons, almond milk is a good substitute. Furthermore, you may use almond milk in any recipe that calls for animal milk.
Aside from lactose intolerance, some people prefer nondairy milk. As a result, vegans and vegetarians can consume it as well.
Promotes Bone Health
Almond milk is high in calcium, which our bodies require for bone growth and development. Calcium shortage can also cause osteoporosis and increase the risk of fractures.
It is a disorder in which your bones become brittle and fragile. Furthermore, moderate stressors such as coughing increase the risk of fractures in osteoporosis.
However, some packaged almond milk may have less calcium than dairy milk. As a result, while purchasing almond milk, always be sure to read the nutrition label. Choose vitamin A and D-fortified almond milk.
Read – The Definitive Food Guide to Healthy Bones
Enhances Brain Health
Almond milk is high in vitamin E, which functions as an antioxidant. Antioxidants protect cells from free radical damage. Cancer and other diseases can be caused by free radical damage.
Almond milk is also effective in the treatment of Alzheimer’s and Parkinson’s disorders. It also prevents illness development. According to research, vitamin E may slow memory deterioration and delay symptoms such as memory loss and confusion.
Cancer-Resistant Properties
Almond milk has a good number of antioxidants. As a result, it contains anti-cancer effects.
Antioxidants aid in the reduction of oxidative stress generated by free radicals. According to research, antioxidants can help lessen the risk of cancer.
Muscles are strengthened with almond milk.
Almond milk provides vitamins and minerals such as calcium, potassium, and riboflavin, which are necessary for muscular growth.
Almond milk also contains a significant amount of protein. As a result, it aids in the formation and repair of muscular tissues.
Enhances Skin Texture
Almond milk contains vitamin E and healthy lipids that are essential for skin health.
These antioxidants shield the skin from free radical cell damage, which causes inflammatory disorders and skin infections, resulting in acne and other problems.
They also shield the skin from UV rays. They also help to slow down the ageing process of the skin.
Enhances Vision
Almond milk contains a lot of vitamin A, which helps with eye health in a variety of ways. It aids in the improvement of eyesight and the maintenance of a healthy cornea.
Any corneal condition might cause impaired or opaque vision. Furthermore, vitamin A is required for the formation of rhodopsin, which aids in night vision.
Improves Immunity
Almond milk contains several antioxidants, minerals, and vitamins. As a result, it helps to improve your immune system and protect you from sickness.
Furthermore, vitamin E in almond milk is a potent antioxidant that protects the body from a variety of infections.
Aids in Weight Management
Almond milk is lower in calories than dairy milk. It has nearly half the calories of cow’s milk. It also has a good amount of protein and is low in fat. As a result, it is good for weight management.
How Do You Make Almond Milk?
Almond milk is simple to make at home.
Method
- 10 to 12 almonds
- Soak the almonds in water overnight.
- To make a smooth liquid, combine with a glass of water.
- Filter and store the liquid.
- The filtered liquid is your own, fresh almond milk.
Methods for Including Almond Milk in Your Diet
Almond milk is a great substitute for dairy milk. You can make chocolate drinks, oatmeal, smoothies, and more.
Include it in desserts, oatmeal meals, and other dishes. Let’s look for some quick and easy dishes that use almond milk.
Almond Milk Recipes That Are Good For You
Smoothie with Almonds
Time to Prepare: 5 minutes
2 servings Calories: 170 kcals
Ingredients
1 cup almond milk
1/2 cup chopped banana
1 cup chopped apple
1 tsp cinnamon powder
1 tsp jaggery (powdered)
1/4 teaspoon nutmeg powder
1/4 cup yoghurt
Method
- In a blender, combine all of the ingredients.
- Grind for a minute or two, or until the mixture is smooth.
- Enjoy while still cold.
Oatmeal with Almond Milk Overnight
It’s a quick and healthy recipe. It is great for weight loss due to its low calorie content.
170 kilocalories
1 serving
Time to prepare: 5 minutes
Ingredients
1/2 cup oats
1 tablespoon chia seeds
1/4 cup chopped banana
1/4 cup apple slices
1/4 teaspoon cinnamon powder
3/4 cup almond milk
1 teaspoon honey
Method
- Chia seeds, oats, and cinnamon powder should all be powdered. Place in a jar.
- Pour in the almond milk, shut the top, and shake vigorously.
- Refrigerate it for about 30 minutes or overnight.
- Mix in the diced banana and apple.
- Serve after thoroughly mixing.
Almond Milk’s Potential Side Effects and Risks
We’ve witnessed almond milk’s health benefits. However, it may have some negative consequences, primarily due to overuse or allergies. Some persons who are allergic to nuts, for example, may encounter side effects. These are some of the symptoms of these adverse effects:
- Pain in the abdomen
- Rashes on the skin
- Vomiting
The following are some potential risks associated with drinking almond milk:
Disorders of the Stomach
Carrageenan is an ingredient included in packaged almond milk. Carrageenan accumulates due to the anomalous concentration of almond milk. As a result, it has the potential to cause inflammatory bowel illness. According to research, it can induce symptoms such as:
- Nausea
- Diarrhoea
- stomach ache
- Loss of weight
- Anaemia
- Stools contain blood and mucous.
As a result, anyone suffering from inflammatory bowel illness should exercise caution. Consult your doctor if you have any of these symptoms.
Thyroid Issues
According to research, almond milk is a goitrogenic food. As a result, it has an effect on thyroid function in certain people. Furthermore, it limits iodine absorption.
As a result, your thyroid gland’s function is compromised. However, it is possible that it will occur only if you take an excessive amount of almond milk. As a result, consult your doctor before including it into your diet.
Baby Food
Because it contains all of the nutrients, almond milk is a safe supplement. Although plant milk is less nutritious than breast milk or dairy milk, it can induce allergies in newborns. If your child is lactose intolerant, consult with your doctor about other options.
Allergy
People who are allergic to nuts may also be allergic to almonds. In such instances, it is not suggested to consume almond milk. According to one study, almond allergy symptoms might range from:
- Lips, eyes, and mouth swelling
- Rashes on the skin
- Nosebleed
- Pain in the abdomen
- Nausea
- Vomiting
Symptoms can vary depending on the severity of the allergy.
Summary
Almond milk is a healthful and nutritious plant-based milk that can be used in place of animal milk. Its nutrient content makes it a health-benefiting powerhouse.
It is beneficial to heart health, brain function, and bone health. It also enhances your immunity, skin health, and may be an option for people who are lactose intolerant.
Dairy products are not allowed on the vegan diet. As a result, vegans and some vegetarians prefer it to dairy milk. In every way, almond milk is the superior substitute for cow milk. It could be because all of the essential nutrients are present.
It is, nevertheless, important to consume it in moderation. It may also not be the ideal choice if you are allergic to nuts. If you have thyroid or inflammatory issues, see your doctor before including almond milk into your diet.
Next – Mamey Fruit: Nutritional Value, Health Benefits, and More
Frequently Asked Questions (FAQs)
Q. Is drinking almond milk every day healthy?
A. Almond milk is good for your health. Drinking a glass of this delectable beverage every day will assist you in achieving a healthy lifestyle.
One of the key advantages of consuming almond milk on a daily basis is that it strengthens your immune system and allows you to fight infections and disorders.
Q. Is almond milk better for you than milk?
A. Although almond milk contains more fat than ordinary milk, it contains fewer carbohydrates.
As a result of its low calorie content, almond milk is often the best choice for dieters. Dairy milk contains nearly twice as many calories as unsweetened almond milk, which has only 40kCal per cup.
Q. Is almond milk useful for losing weight?
A. Of course. Almond milk has a favourable impact on your weight-loss journey. It’s because of the low calorie count.
Almond milk is a popular weight-loss meal that can assist you in a variety of ways. It also has a good amount of protein and is low in fat. As a result, it is good for weight management.
Q: Does almond milk have any side effects?
A. Of course. Almond milk may have certain unintended consequences. These negative effects, however, are only caused by overconsumption and nut allergies.
Nut allergies, bad effects on the thyroid system, elevated sugar levels, skin sensitivities, stomach difficulties, and so on are all possible side effects.
A: Is almond milk beneficial for your skin?
A. Of course. Almond milk is beneficial to the skin since it is high in moisture. As a result, it revitalises and refreshes the skin, leaving it smooth, plump, and hydrated. It also has a lot of antioxidants, which assist to keep wrinkles and fine lines at bay.
Q: Is almond milk or oat milk healthier?
A. In terms of nutrition, almond milk is somewhat superior to oat milk. Almond milk, for example, is high in vitamin E, which is beneficial to your skin and immune system.
Q. Is it possible to warm up almond milk?
A. At room temperature, almond milk provides all of its benefits. It can, however, be heated or warmed at low to moderate temperatures. It’s not a good idea to heat almond milk to a high temperature because it can reduce its nutritious content.
Q. What type of milk is best for PCOS?
A. Women with PCOS are more likely to develop insulin resistance, and dairy consumption can result in higher insulin levels.
As a result, you can look for healthier alternatives such as unsweetened almond milk, coconut milk, unsweetened soy milk, unsweetened hemp milk, unsweetened flax milk, unsweetened cashew milk, unsweetened pea milk, and so on.
Q. Is it okay to drink almond milk at night?
A. Almond milk is a sleep-inducing alternative to the conventional bedtime treatment, and it may be a good sleep-inducing option. Furthermore, it increases serotonin levels, which can help you sleep better.
Q: When should I consume almond milk?
A. Almond milk can be consumed in the morning or at night. It is entirely up to you when you want to have it. To gain the health benefits, though, it is recommended to have it in the morning.