Surprising health benefits of Almond Milk
Whether you’re vegan, lactose intolerant, or just looking for a healthier alternative to dairy milk, almond milk is a great choice. It has a creamy texture and nutty flavor that’s perfect for drinking on its own or using in your favorite recipes.
What is Almond Milk?
Almond milk is a plant-based beverage made from almonds and water. It’s a popular dairy-free alternative to cow’s milk that’s low in calories and fat but high in vitamins and minerals.
While almond milk doesn’t contain as much protein as cow’s milk, it’s still a good source of this essential nutrient. Plus, it’s naturally lactose-free and can be enjoyed by those who are intolerant or allergic to dairy.
Nutritional value of Almond Milk
A cup of unsweetened almond milk contains about:
- 60 calories
- 2.5 grams of fat
- 1 gram of protein
- 7 grams of carbohydrates
- 3 grams of fiber
- 0 grams of sugar
Almond milk is also a good source of essential nutrients like vitamins and minerals, including:
- Vitamin E
- Vitamin D
- Calcium
- Potassium.
Types of Almond Milk
There are several types of almond milk available on the market, including:
Unsweetened almond milk:
This variety is made with filtered water and almonds. It’s typically lower in calories than other types of almond milk.
Sweetened almond milk:
This variety is made with filtered water, almonds, and sweeteners like sugar or honey. It has a sweeter taste than unsweetened almond milk.
Vanilla almond milk:
This variety is made with filtered water, almonds, vanilla extract, and sweeteners like sugar or honey. It has a sweet and creamy flavor.
Chocolate almond milk:
This variety is made with filtered water, almonds, cocoa powder, and sweeteners like sugar or honey. It has a rich, chocolaty flavor.
The uniqueness of Almond Milk
Almond milk is a unique plant-based beverage because it’s:
Dairy-free:
Almond milk doesn’t contain cow’s milk or any other animal products.
Lactose-free:
Almond milk is naturally lactose-free and can be enjoyed by those who are intolerant or allergic to dairy.
Naturally sweet:
Almond milk has a naturally sweet flavor that comes from the almonds used to make it.
Soy-free:
Almond milk doesn’t contain soy, unlike some other plant-based milk.
Gluten-free:
Almond milk is naturally gluten-free and can be enjoyed by those who are intolerant or allergic to gluten.
How to make Homemade Almond Milk
You can easily make almond milk at home with just a few ingredients. All you need is almonds, water, and a blender.
First, soak the almonds in water overnight. This will help to soften the almonds and make them easier to blend.
Drain the almonds, in the morning and add them to a blender with fresh water. Blend on high until the mixture is soft, smooth and creamy.
Next, strain the milk through a cheesecloth or fine-mesh strainer to remove any pieces of almond skin or solids.
The final step is to sweeten the milk to taste with honey, agave nectar, or your favorite sweetener. You can also add vanilla extract for additional flavor or you can taste the unsweetened almond milk.
Health Benefits of Almond Milk
Almond milk has a number of health benefits, including:
1. Weight Loss
Almond milk is low in calories and fat but high in fiber and protein, making it a great choice for those looking to lose weight. Fiber helps promote satiety and prevent overeating, while protein helps build muscle and boost metabolism.
2. Lower Cholesterol
Almond milk can help lower cholesterol levels thanks to its high content of unsaturated fats. A study in the Journal of the American Heart Association found that consuming almond milk for four weeks lowered LDL “bad” cholesterol by 9% and increased HDL “good” cholesterol by 4%.
3. Boosts Heart Health
Almond milk’s ability to lower cholesterol and improve heart health may also help to reduce the risk of heart disease. In fact, a study in the American Journal of Clinical Nutrition found that consuming almond milk daily for four weeks reduced markers of inflammation and improved artery health.
4. Healthy Bones
Almond milk is a good source of calcium and the same is essential for bone health. Calcium helps to build and maintain strong bones, and it may also help to prevent osteoporosis. In addition, almond milk contains vitamin D, which is also important for bone health.
5. Prevents Cancer
Almond milk contains antioxidants that can help to protect cells from damage and reduce the risk of cancer. One study found that consuming almond milk daily increased levels of antioxidant enzymes in the body and reduced markers of oxidative stress.
6. Improves Brain Health
Almond milk is a good source of vitamin E, which is a nutrient that has been linked to cognitive function and brain health. Vitamin E is an antioxidant that helps to protect nerve cells from damage, and it may also help to reduce the risk of Alzheimer’s disease.
7. Promotes Digestive Health
Almond milk is a good source of fiber and same is important for digestive health. Fiber helps to keep things moving through the digestive system and can help to prevent constipation. In addition, almond milk does not contain lactose, making it a good choice for those who are intolerant or allergic to dairy.
8. Boosts Energy
Almond milk is a good source of riboflavin, which is a nutrient that helps to convert food into energy. Riboflavin also helps to produce red blood cells, which carry oxygen to the body’s tissues.
9. Boosts Immunity
Almond milk is a good source of vitamin D and the same is important for immune health. Vitamin D helps to fight off infection and can help to reduce the risk of several diseases, such as cancer and heart disease.
10. Improves Skin Health
Almond milk can help to improve skin health thanks to its high content of vitamin E. Vitamin E is an antioxidant that helps to protect the skin from damage and can help to reduce the appearance of wrinkles. In addition, almond milk contains omega-3 fatty acids, which are also important for skin health.
Is almond milk better for you than regular milk?
There are a few things to consider when answering this question.
First, almond milk does not contain lactose, making it a good choice for people with lactose intolerance or allergies to dairy.
Second, almond milk is low in calories and fat but high in fiber and protein, making it a great choice for those looking to lose weight.
Finally, almond milk contains antioxidants that can help to protect cells from damage and reduce the risk of cancer. So, while there are some benefits of regular milk, almond milk does have some advantages that make it a healthier choice.
What are the disadvantages of almond milk?
First, almond milk is not as rich in calcium as regular milk, so those who are looking to increase their calcium intake may want to choose another option.
Second, almond milk does not contain the same amount of protein as regular milk, so it may not be the best choice for those looking to build muscle.
Almond milk is not as nutrient-dense as regular milk. It is lower in calcium and vitamin D than regular milk.
Some people may be allergic to almonds, so it is important to consult with your doctor before consuming almond milk if you have an allergy.
Finally, almond milk is high in calories and fat, so it should be consumed in moderation.
Alternatives to Almond milk
There are many alternative options to almond milk such as soy milk, oat milk, cashew milk, and coconut milk.
Soy milk is a good choice for those who are looking for a plant-based option that is high in protein.
Oat milk is a best choice for those who are looking for an alternative that is high in fiber.
Cashew milk is a good choice for those who want a creamy alternative.
Coconut milk is a good choice for those who want an alternative that is high in healthy fats.
Final Thoughts
Almond milk is a healthy alternative to regular milk that has a number of benefits. Almond milk is low in calories and fat but high in fiber and protein. In addition, almond milk contains antioxidants that can help to protect cells from damage and reduce the risk of cancer.
While there are some benefits of regular milk, almond milk does have some advantages that make it a healthier choice.