Almond milk is a healthier and wholesome alternative to dairy milk, extracted from raw almonds. This nut-based drink has recently become quite famous for its impressive nutrient profile. Almond milk is mild in flavour and taste, so most people find it more acceptable than other plant-based milk choices. It is a versatile product used in making several dishes such as coffee, oatmeal, or baking.
This milk version is perfect for people who cannot drink dairy milk for medical reasons. However, most people have it owing to its splendid taste and flavour.
What Is Almond Milk?
Almond milk is a plant-based milk substitute made by soaking almonds in water and then grinding and filtering the content to remove the solid elements. It's bestowed with a wealth of nutrients and is a versatile drink that is highly beneficial for lactose intolerant, vegan, or simply seeking a healthier alternative to dairy milk.
Nutrition Profile Of Almond Milk
Almond milk is low in calories and heaped with nutrients, making it a healthy choice of dairy alternative for many. The nutrition profile of unsweetened almond milk (per 1 cup serving):
Calories: 30-50
Protein: 1 gram
Fat: 2.5-3 grams
Carbohydrates: 1-2 grams
Fiber: 0-1 gram
Calcium: 20-45% of the Daily Value (DV)
Vitamin D: 25% of the DV
Vitamin E: 50% of the DV
Magnesium: 4-10% of the DV
Potassium: 4% of the DV
*Source As Per The USDA Food And Drug Administration
Most commercial brands are fortified with vitamins A, E, and D and minerals calcium to make it suitable for dairy milk in terms of nutrient profile.
Incredible Health Benefits of Almond Milk
Promotes Weight Loss
Being low in calories and fat content than regular dairy milk. Almond milk is ideal for those trying to cut down overall calorie intake, switching to almond milk may promote their weight loss goal. Weight loss can be supported by decreasing energy intake from food and making small tweaks from high-calorie foods to low-calorie foods. However, most commercial varieties of almond milk are sweetened, so they are high in calories. So, when buying almond milk, reading the nutritional label and ingredient list is vital. Also, unfiltered homemade almond milk may have a higher amount of almonds, so it can be higher in calories.
Also Read: Almond Tree: Health Benefits, Nutrition, Uses For Skin And Hair, Recipes, Side Effects
Antioxidant Effects
Almond milk is an impressive source of vitamin E, offering 22% of the recommended daily vitamin E in a serving. Vitamin E, a powerful antioxidant helps combat free radical damage to healthy cells, ease inflammation and lower the risk of chronic medical conditions like cardiovascular disease, diabetes, and cancer. Moreover, the richness of vitamin E may support skin health and boost the immune system.
Supports Bone Health
Fortified almond milk is an abundant source of calcium, which provides 17% of the DV of calcium in a single serving. The goodness of calcium in almond milk supports the growth and maintenance of stronger bones and may reduce your risk of fractures and osteoporosis.
Lactose-Free
Almond milk is lactose-free, making it an amazing natural alternative for people suffering from lactose intolerance. Plant-based alternatives like almond milk are naturally lactose-free, allowing people to enjoy foods that would otherwise contain dairy.
Uses of Almond Milk
Almond milk is a versatile drink that has a multitude of uses :
Enjoy it as a refreshing drink on its own or add it to smoothies.
Relish almond milk as a dairy-free healthy alternative combined with breakfast cereal or mixed into oatmeal.
Substitute almond milk for regular milk for baking purposes for a lighter, nutty flavour.
Add it to savoury dishes like soups, sauces, and curries.
Use almond milk as a creamer for coffee or tea.
How to Make Almond Milk
Making almond milk at home is an easy process that lets you choose the ingredients that suit your flavour and taste.
Ingredients:
1 cup raw almonds
2-3 cups water (for soaking)
4 cups water (for blending)
Sweeteners or flavourings (optional), such as vanilla extract, honey, or dates
Method:
Soak the almonds in a bowl and cover them with 2-3 cups of water. Let the nuts soak overnight.
Drain and rinse the soaked almonds under cold water.
Add almonds and grind at high speed in a blender for 2-3 minutes until smooth and creamy.
Filter the mixture through a fine-mesh strainer into a bowl. Squeeze to extract all the liquid.
Add sweeteners or flavourings to taste.
Transfer the extracted almond milk to an air-tight container and refrigerate. It can be stored for 4-5 days.
Side Effects of Almond Milk
Almond milk is well tolerated and generally safe for most people, but it’s important to be aware of potential side effects:
Individuals with nut allergies should avoid almond milk as it can cause allergic reactions.
Almond milk contains less protein than cow’s milk, which might make it unsuitable for those needing a higher protein intake.
Some commercial almond milk products contain additives, which can cause digestive issues in some people. Always check labels and opt for brands with minimal ingredients.
Almonds contain goitrogens, substances that can interfere with thyroid function if consumed in large amounts. However, this is generally not a concern with moderate almond milk consumption.
Conclusion
Almond milk is a nutritious and versatile substitute for dairy milk, offering numerous health benefits and uses. Whether you choose to buy it from the store or make it at home, almond milk can be a flavoursome and healthy addition to your diet regimen. Be mindful of potential side effects and always check labels for added ingredients. Enjoy the benefits of almond milk as part of a balanced and varied diet.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.researchgate.net/publication/303693814_Effects_of_Almond_Milk_on_Body_Measurements_and_Blood_Pressure
https://www.researchgate.net/publication/352254093_study_of_high_nutritive_value_of_almond_milk_beverage
