Almond milk is one of the most beloved vegetable milk in the United States.
Almond milk is rich in healthy nutrients, but compared to whole almonds it has been diluted and lost most of its fiber.
Although its health effects have not been directly verified in clinical trials, some of the ingredients in almonds have been extensively studied.
These are reviews of almond milk and the benefits it brings to health.
What is almond milk?
Almond milk is made from a mixture of almonds with water, then filtered off the residue. It can also be processed by adding water .
It has a pleasant, attractive taste and the cream has a texture similar to regular milk. It is for this reason that it is a popular choice for purely vegetarians, allergic or intolerant to animal milk.
You can find almond milk in most supermarkets, often found in healthy food stalls. It is also very easy to make at home.
Almond milk on the market comes from many different brands and flavors. For health reasons, it's best to buy sugarless almond milk.
Most almond milk brands are rich in vitamins, minerals and proteins. If you can't eat dairy, choose calcium-rich products.
Clinical studies have shown an association between whole almonds health benefits . But many of these benefits are not associated with almonds.
That's because almond milk has been filtered and made from peeled almonds. Most of its fiber and most of its antioxidants have been removed.
The second is that almond milk has been diluted and its nutrient content is much less than that of whole almonds.
The concentration of nutrients in almond milk depends on the number of almonds used in the processing, how much water is used and whether it contains any extra vitamins or minerals.
For example, about 72 almonds (86 grams) can make 1 cup (262 grams) of almond milk at home, while almond milk is marketed more diluted .
Here are 7 benefits that almond milk brings to health.
1. Nutritious
Although almond milk is almost as nutritious as cow's milk, nutritional supplements are as nutritious as cow's milk.
People often add vitamin D, calcium and protein to make it have the same nutritional value as cow's milk.
However natural almond milk is rich in vitamins and minerals, especially vitamin E.
The table below shows nutrients, vitamins and minerals in an almond milk cup that are bought outside compared to low-fat cow's milk .
| Milk almonds | Dairy cows | |
| Calories | 39 | 102 |
| The protein | 1.55 grams | 8.22 grams |
| Fat | 2.88 grams | 2.37 grams |
| Carb | 1.52 grams | 12.18 grams |
| Vitamin E | 49% RDI | 0% RDI |
| Vitamin B1 | 11% RDI | 3% RDI |
| Vitamin B2 | 7% RDI | 27% RDI |
| Mae | 5% RDI | 8% RDI |
Some minerals in unabsorbed almond milk are also found in cow's milk. This is partly due to almonds contained a kind reduces the absorption of iron, zinc and magnesium .
Because almond milk lacks many nutrients, it cannot become breast milk substitutes for babies.
Conclude: Natural almond milk rich in vitamins, minerals and vitamin E.
2. Contains less calories
Although almonds contain 50% fat and content calories High but almond milk on the market contains less calories.
This means you can drink a lot without worrying about it weight gain . It provides relatively more nutrients than the calories it provides.
Manufacturers often dilute with water to have the fat content of almond milk equivalent to low-fat milk, which is 1% fat.
A cup of almond milk contains 39 calories, equal to half the calories found in a cup of skim milk .
However, not all almond milk is the same. Homemade almond milk or certain brands may contain higher calories. This depends on the number of almonds in each cup.
Add some products Add sugar . If you care about your waistline, avoid sugary almond milk.
Conclude: Industrially produced almond milk may contain less calories than a cup of skim milk. However, not all almond milk brands are the same, so make sure you check the nutritional value label.
3. Sugarless almond milk does not increase blood sugar
Most almond milk on the market has been added sugar.
On the other hand, sugarless almond milk is a small drink carb , only 0.6% (1.5 grams) in each cup .
Compared to low-fat milk is 5% carb, total contains 12 grams per cup .
Almond milk also has fat content the protein High equivalent to carb content. For this reason, it does not increase blood sugar, is suitable for people with diabetes, as well as in a low-carb diet.
However, read the ingredient list and choose the purest product possible.
Conclude: Almond milk is a low-carb drink, which is a perfect choice for people on low-carb diets as well as those who need to control blood sugar.
4. Does not contain animal milk
Almond milk does not contain cow's milk nor other animal products, which makes it an excellent choice for purely vegetarians and those who are intolerant or allergic to milk.
Many people cannot tolerate lactose and cannot digest it completely. Undigested Lactose passes through the colon where it is fermented by many microorganisms that inhabit it, resulting in bloating, diarrhea and associated discomfort.
Without animal milk, almond milk without lactose makes it suitable for people with lactose allergies.
Conclude: Almond milk is a milk that mimics common types of milk and does not contain any animal milk. Therefore it becomes a suitable alternative for pure vegetarians and those who are intolerant of lactose and allergic to milk.
5. Almond milk enhances bone health
Dairy products is the most calcium rich source of food. However almonds contain less calcium.
To make almond milk the same as regular milk, manufacturers often have to supplement calcium. For example, a cup of almond milk is bought to contain 45 - 50% of the calcium needed for a day .
For comparison, the amount of calcium in a cow's milk cup can range from 28 to 31% of RDI .
Therefore, almond milk has been fortified with micronutrients which are excellent sources of calcium for people who do not use dairy products such as those who are vegan, lactose intolerant and milk allergies.
Calcium is very important in building and maintaining bones. Therefore, adequate calcium intake reduces the risk of osteoporosis and weak bone diseases and fractures .
Summary: Almond milk has been supplemented with nutrition to become a great source of calcium. Consuming this milk regularly reduces the risk of osteoporosis for people who do not consume dairy products.
6. Help reduce the risk of heart disease
Studies show that regular consumption of nuts involves reducing the risk of heart disease. This is partly because they contain lots of vitamin E and healthy fats .
Almond milk contains 1% oil of which 90% is unsaturated. Here are the fatty acids in almond oil :
is the main fatty acid in almond oil associated with changes in blood lipid levels .
A study of healthy adults who ate 66 grams of almonds or almond oil daily for 6 weeks reduced LDL cholesterol by up to 6% and triglycerides 14% and increased HDL beneficial cholesterol by 6% .
Changes in blood lipid levels reduce the risk of developing heart disease .
Although 50% of calories in almond milk come from fat, it is generally a low-fat product and has a negligible effect on blood lipid concentrations.
However, it is rich in vitamin E, half a cup of almond milk provides about half of the daily requirement for vitamin E .
Vitamin E plays a big role in the health benefits of almonds. It prevents lipid oxidation, reducing the level of oxidized LDL cholesterol. This is a factor that reduces the risk of heart disease .
Summary: Almond milk contains lots of vitamin E and healthy fats. Regular drinking will help you protect your heart.
7. Almond milk is rich in vitamin D
Many people suffer from vitamin D deficiency. This increases the risk of bone crunch, fatigue and muscle weakness .
There are very few sources of vitamin D in our diet. Therefore, it is necessary to have community strategies to improve the food source of vitamin D. Milk is a special source of food to meet those needs.
As with normal milk, almond milk also contains vitamin D supplements. For example, a cup of almond milk contains 101 IU of vitamin D (2,4 μg), accounting for 25% of the recommended amount of vitamin D per day, equivalent to a glass of cow's milk that is also supplemented with vitamin D .
When you consume regular almond milk, vitamin D supplements can prevent vitamin D. deficiency.
Summary: Drinking almond milk has been supplemented with regular vitamin D which can prevent vitamin D. deficiency.
Processing almond milk is quite easy
Almond milk is widely sold in supermarkets
However, it is also very easy to make at home. All you need is a blender, country Filter and a cup of almonds.
The first is to remove the shell. You can remove the cover by soaking in water overnight for 8-12 hours. Soaking so soft shell helps you peel easily when almonds have been washed.
Next add almonds to the blender with four cups of water until they are smooth and smooth. Finally, filter the mixture to remove the residue with a thin cloth or filter bag.
Here are some healthy recipes:
Conclude: Almond milk is the most popular vegetable milk and is available in almost every supermarket. It's also easy to make your own at home.
How to use almond milk
Just like regular milk, almond milk is very diverse in use. Here are a few ideas that you can use almond milk to replace regular milk.
- Eat with cereal instead of cow's milk
- Add to coffee or tea
- Mix with a smoothie
- Make rice pudding or cream without milk.
- Use in soups, sauces or salad dressings.
- Used instead of cow's milk in baked goods.
For people at risk for kidney stones, don't drink too much almond milk. This is because higher levels of calcium oxalate in almond milk are made at home .
Some people are concerned about the substance has a thickening effect used in almond milk on the market. But scientists have confirmed that this type of carrageenan and the amount used in almond milk is completely safe .
Summary: Almond milk is a great alternative to cow's milk. However, people with kidney stones should avoid excessive consumption.
The message needs attention
Almond milk is a versatile food, a perfect substitute for those who are vegan, allergic or intolerant to milk.
Offering plenty of important nutrients, almond milk is an excellent supplement to a healthy diet.
