Know the Health Benefits of Almond Milk

NEW DELHI: Almond milk is rich in several healthful nutrients, but compared with whole almonds, it is watered down and missing most of the fiber. While researchers have not directly studied its health effects in controlled studies, some of its components have undergone extensive study. Almond milk is made by blending almonds with water and then straining the mixture to remove the solids. You can also make it by adding water to almond butter.

It has a pleasant, nutty flavor and a creamy texture similar to that of regular milk. For this reason, it is a popular choice for people following a vegan diet and those who are allergic or intolerant to dairy. You can find almond milk in most supermarkets, usually in the health food section.

How healthy is almond milk?

Here are some health benefits of drinking almond milk.

It is nutritious: Although almond milk is not nearly as nutritious as cow's milk, enriched products come close. They frequently contain added vitamin D, calcium, and protein, making them more similar to regular milk in nutritional content. However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.

Is almond milk good for weight loss?

It is low in calories: Although almonds are 50% fat and high in calories, commercial almond milk is a low calorie beverage. This means that you can drink a lot of it without it causing weight gain. It is also rich in some nutrients relative to its calorie content. Producers of almond milk dilute it with water to make its fat content similar to that of low fat milk, which is around 1% fat. One cup of almond milk contains only 39 calories, which is half the amount of calories in a cup of skim milk.

Almond milk calories

However, not all almond milk is the same. Homemade almond milk and certain brands might contain a much higher number of calories, depending on how many almonds they contain per cup. Additionally, some products contain added sugar, which people should avoid for the maximum health benefits.

Unsweetened almond milk doesn't raise blood sugar: Many almond milks on the market are loaded with added sugar. Sugar-free almond milk, on the other hand, is a low carb beverage, made up of less than 2% carbs, or 3.43 g of carbs in 1 cup. In comparison, low fat cow's milk contains 5% carbs, totaling 12 g in 1 cup.

Almond milk is also high in fat and protein relative to its carb content. For this reason, it doesn't cause a spike in blood sugar levels, making it suitable for people with diabetes, as well as those who are following a low carb diet.

However, be sure to read the ingredient lists and select products that are as pure as possible.

Is almond milk worse than regular milk?

It is dairy-free: Almond milk contains no cow's milk or other animal products, making it a great option for people following a vegan diet and those who are lactose intolerant or allergic to milk.

Many people are intolerant to milk sugar (lactose) and unable to completely digest it. In these people, undigested lactose passes down to the colon, where it is fermented by the resident bacteria, leading to excessive gas, bloating, diarrhoea, and associated discomfort.

Being dairy-free, almond milk contains no lactose at all, making it a suitable milk replacement for people with lactose intolerance.

Almond milk is imitation milk and doesn't contain any dairy at all, which makes it a popular milk alternative for vegans and people with lactose intolerance or milk allergies.

Enriched almond milk may strengthen your bones

Dairy products are the richest dietary source of calcium. In contrast, almonds are a poor source of this nutrient. To make almond milk more similar to real milk, producers often enrich it with calcium. For instance, a cup of commercial almond milk may contain 37% or more of your daily need, depending on the type and brand. In comparison, the calcium content in a cup of cow's milk may contain around 23% of your daily need, depending on the type and brand.

It may reduce the risk of heart disease: Observational studies show that regular consumption of nuts is linked to a reduced risk of heart disease. This is partly because they are high in healthful fats. Almond milk is 1% oil by weight, around 90% of which is unsaturated.

Almond milk nutrition

Nutritionists believe that vitamin E, along with bioactive plant compounds including polyphenols, are responsible for many of the health benefits of almonds. These compounds have anti-inflammatory and antioxidant properties that are good for heart health.

Almond milk is high in vitamin E and contains healthful fats. Drinking it regularly may benefit your heart. 

What is the side effect of almond milk?

1. Stomach troubles

Excessive almonds can cause digestive issues such as nausea, stomach discomfort, dysentery, and bowel problems if you consume an excessive amount of essential nutrients and minerals.

2. Nut allergies

Almond milk is naturally not advisable for people with allergies to nuts. Plus, those who have lactose allergies should also avoid consuming almond milk.

3. High sugar level

Commercially produced almond milk contains more sugar than cow's milk, which is the most obvious disadvantage.

4. Effect on thyroid

Almond milk is considered to be a goitrogenic food. That means it contains chemicals that can harm the thyroid when consumed in large amounts. For people whose thyroid function is low, you must refrain from consuming almond milk or consume it in moderation.

5. Issues with infants

Almond milk is not the best kind of milk for infants. It does not contain the right levels of nutrition for an infant and hence should not be substituted for breast milk or formula.

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