sayhealthy.net – Almond milk is the most popular plant milk in the US. It is rich in nutrients, but almonds it is watered down and missing the fiber.
While its health effects have not been examined in controlled, some of its components have been studied extensively.
This is a review of almond milk and its health benefits.
What Is Almond Milk?
Almond milk is blending almonds with and then the to remove the solids. It can also be made by to almond butter.
It has a pleasant, and that’s to regular milk. For , it is a popular for vegans and those who are allergic or to dairy.
You can find almond milk in most supermarkets, in the health food . It is also very easy to make at home.
Commercial almond milk comes in a variety of and . For , it is best to choose almond milk that does not contain sugar.
Most of vitamins, minerals or protein. If you do not eat dairy, you might benefit from with calcium .
Controlled have almonds to a variety of health benefits, but many of them may not apply to almond milk.
This is because almond milk is and usually made from blanched( skinless) almonds. Most of the fiber and a large portion of its antioxidants have been removed. Second, almond milk Is down and a much less of nutrients than almonds.
The concentration of nutrients in almond milk depends on how many almonds make it, how much and whether it contains any added vitamins and minerals.
For instance, around 72 almonds (8 6 grams) may be used to make one cup( 262 grams) of homemade almond milk, whereas almond milk is generally much more diluted
Here are the 7 main health benefits of almond milk.
1. It Is Nutritious
Although almond milk is not nearly as as cow’s milk, come close.
They contain added vitamin D, calcium and protein, them more to regular milk in nutritional .
However, almond milk is naturally rich in vitamins and minerals, vitamin E.
For comparison, the table below shows the amounts of a few nutrients, vitamins and minerals in one cup of almond milk and low-fat cow’s milk
Some of the minerals in almond milk are not as well as those found in milk. This is partly because almonds contain phytic , an antinutrient that the absorption of , zinc and magnesium
Since almond milk is lacking in nutrients, it is not suitable as a milk for infants.
2. It Is in Calories
Although almonds are 50% and in calories, almond milk is a low-calorie beverage.
This a lot of it without having to worry about . It is also nutrient , lots of nutrients relative to its calorie content.
Producers of almond milk dilute it with to make its content to that of low-fat milk, which is around 1% fat.
One cup of almond milk contains 39 calories, which is half the amount of calories found in one cup of milk.
However , not all almond milk Is . Homemade almond milk or might contain a number of calories, depending on how many almonds they contain per cup.
Additionally, some products contain added sugar, which should be avoided if you are concerned about your waistline
Bottom Line: Factory-made almond milk may contain even fewer calories than a glass of milk. However, this might not apply to all brands, so make sure to check the nutrient labels.
3. Unsweetened Almond Milk Doesn’t Raise Blood Sugar
A almond milk on the market Is with added sugar. Sugar-free almond milk, on the other , is a low-carb , containing 0.6% carbs( 1.5 grams) per cup. In comparison, low-fat cow’s milk contains 5% carbs, totaling 12 grams in one 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, it suitable for diabetics, as well as those who are on a low-carb diet.
However, make sure to read the ingredient and select products that are as pure as possible.
Bottom Line: Almond milk is a low-carb beverage, it a perfect for people on a low-carb diet, as well as those who need to keep a check on their blood sugar levels.
4. It Is Dairy-Free
Almond milk contains no cow’s milk or other animal products, it a great for vegans and those who are intolerant or allergic to milk .
Many people are intolerant to milk sugar (lactose) and unable to completely digest it. Undigested lactose down to the colon where it is fermented by the resident bacteria, leading to excessive gas, bloating, diarrhea and associated discomfort. Being dairy free, almond milk lactose at all, it milks for with lactose.
Bottom Line: Almond milk is an imitation milk and doesn’t contain any dairy at all, which it a popular milk alternative for vegans and with lactose or milk allergies.
5. Enriched Almond Milk May Strengthen Your Bones
Dairy are the richest dietary of calcium. In , almonds are a poor source.
To make almond milk more to real milk, producers often it with calcium. For , one cup of almond milk may contain up to 45-50% of the RDI.
In comparison, the calcium content in one cup of cow’s milk may from 28-31% of the RDI.
As a result, enriched almond milk is an excellent calcium source for people who don’t consume dairy products, such as vegans or those who are intolerant to lactose or allergic to milk.
Calcium is essential for building and maintaining bones. For this reason, an adequate calcium intake reduces the risk of osteoporosis, a condition associated with weak bones and fractures
Bottom Line: Almond milk is often enriched with calcium, making it an excellent source. Regular consumption of enriched almond milk may reduce the risk of osteoporosis among those who don’t consume dairy products.
6. It May Reduce the of Heart Disease
Observational show that regular of is linked to a reduced of . This is partly because they are high in vitamin E and contain healthy fats
Oleic acid, the fatty in almond , has been linked to beneficial blood lipids
One study in healthy adults showed that 66 grams of almonds or almond every day for six weeks their levels of “bad” LDL cholesterol by 6% and triglycerides by 14%, as well as increased their “good” HDL cholesterol by 6%
These the blood lipid a reduced of heart disease
Although about 50% of the calories in almond milk , a low-fat and doesn’t have a significant impact on your blood lipid profile.
However, it is a rich of vitamin E, of the RDI in one cup
Vitamin E is believed to be responsible for many of the health benefits of almonds. It lipids against oxidation, reducing the levels of oxidized LDL cholesterol, which is a risk factor for
Bottom Line: Almond milk is high in vitamin E and contains . it regularly your .
7. Enriched Almond Milk Is High in Vitamin D
Many are low or in vitamin D. This of bones, fatigue muscles
There are few good vitamin D in . That’s why a common public health is to with vitamin D. This especially milk products.
Just like regular milk, almond milk often contains added vitamin D. For , one cup may contain 101 IU( 2.4 ug) of vitamin D, which is 25% of the RDI. One of vitamin-enriched cow’s milk contains amounts
This almond milk a of vitamin D when regularly.
Bottom Line: Almond milk is often with vitamin D, and it regularly may vitamin D deficiency.
It Is Easy to Make
Almond milk is widely available in supermarkets .
However, it is also very easy to make at home. All you need is a blender, and a of almonds.
First, the is removed. You can do this by the almonds in for 8-12 hours or overnight. The the , to peel off when the almonds are rinsed.
Next, the almonds in a blender with four of and until smooth. , solids by the through a cheese cloth or nut milk .
Here are some recipes:
1. Vanilla almond milk
Homemade almond milk is not only a cinch to , but it is so much better than the store-bought . I used to fall into the preferred to use store-bought almond milk. I thought that it on my own would be too consuming, but the truth is this homemade can be made in and so much better! Creamy and !
Perhaps the most difficult step in this recipe is to your almonds in advance. Luckily almonds in advance. Drain and them, and keep them in the freezer whip up some milk anytime .
I also suggest investing in a nut milk bag which will likely hold up much better than a cheese cloth during the milking process.
2 cup almonds, for 12 hours
2. 5 water
4 Medjool dates
1 vanilla , chopped( or 1 tsp vanilla extract)
1/ 4 teaspoon cinnamon
pinch fine salt
Rinse and drain a soaked almonds, increase almonds, water, dates, and vanilla bean to a blender, Blend to top speed to 60 seconds, mold almond mix into a cheese cloth wether nut milk bag more a large cup
Gently squeeze the toe of the cloth for let go a milk
Rinse a blender and later mold the milk back in.
Add cinnamon and a tweak to sea salt, Blend in low to merge and mold via the cheese-cloth or nut milk case aback, Store in a glass bottle in the fridge for up to 5 days.
2. Basic almond milk
This post is sponsored by the Paleo Recipe Generator, which over 700 Paleo recipes personalized to meet your needs.
Freshly made almond milk Is preferable to the remaining almond desserts or savory cheese-like dips.
Equipment: Blender, cheesecloth, cloth , or nut milk , two 1 quart glass jars
Servings: about 2 quarts( 2 /8 0 fl oz)
water for soaking the almonds
Soak the nuts for eighteen hours, draining, , and changing the halfway through. After soaking, the will have expanded in . In a 1 to 3 , and purified to the blender. For , 1 to 3 water.
Blend . Then, pour the blender through the filter, such as cheesecloth. Use to milk the . Slowly is recommended to avoid making a mess!
Store the milk in a glass with tightly. Nut milk will for about 4 days.
Bottom Line: Almond milk is one of milks and is available in most supermarkets. It is also easy to make at home.