Almond milk provides a healthy alternative to cow’s milk,and there are many benefits that will help you to make the most of this nutritious super food.
Why It Is Considered As Super Food
Almond milk is considered as a super food due to its numerous health benefits. The food is commonly consumed raw as a beverage, though it may also be used as a substitute for cow’s milk, soy milk, or coconut milk in your favorite recipes.
A single eight-ounce serving of almond milk per day will deliver many excellent health benefits, and adding it to your diet is as simple as pouring a glass to go with your morning breakfast.
Low In Calories
It is also lower in calories than many other types of milk. This makes it a great choice for those who are looking to add more nutrition to their daily diet without increasing caloric intake. It can help adults to shed some pounds off when consumed as an alternative to cow’s milk or high-calorie coconut milk.
It also contains no animal byproducts, allowing vegans and vegetarians to enjoy it without guilt.
Almond milk contains many essential vitamins, and most modern blends available on the market contain added vitamin A, D, and B12. The milk is also naturally rich in:
- Calcium supplementation (equal to approximately one-third of the value of cow’s milk)
- It contains heart-healthy fats that can help improve your cardiovascular health
- Contain as well as up to 50 percent of the recommended dosage of vitamin E, along with many other antioxidants in each single serving.
Benefits Of Drinking It
It has many benefits among which are :
- Increased bone and muscle growth promoted by regular intake of adequate phosphorous minerals
- Regulated kidney and organ function delivered by potassium, and the many benefits that come from zinc consumption.
- Zinc benefits include healthy growth and cell division, reproductive functions, immune system performance, and visual acuity.
The added vitamins found in most almond milk blends help keep your eyes and skeletal structure healthy. Added calcium can also help ward off osteoporosis and other bone issues.
Good For Skin
- It is especially beneficial for skin, hair, and nails.
- Insufficient zinc levels can lead to thinning or lost hair.
- Rich in vitamin E, almond milk is good for protecting the skin against damage from the harsh rays of the sun.Vitamin E found in almond milk,can help trap free radicals that may result in cancer.
Almond Milk Vs Cow Milk
One of the key differences between almond milk and cow’s milk is fat content. Except for skim cow’s milk, which contains no fat, most varieties of cow’s milk contain animal fats, which are saturated and not heart-healthy. Almond milk contains only heart-healthy fats.
Unsweetened milk has typically half the calories found in cow’s milk, and sweetened varieties often still fall behind whole milk in caloric counts, making them a low-calorie option for those looking for a substitute that can help promote weight loss.
Almond milk typically contains more carbohydrates and less protein than cow’s milk, making the latter a better choice for those on carbohydrate-restrictive diets or for bodybuilders looking to bulk up.
Almond Milk Vs Soy Milk
Almond milk and soy milk are very similar in many aspects. Nutritional values tend to be very close, with only minor differences between them.
- Both have sweetened and unsweetened varieties
- Almond milk have fewer calories than soy milk
- Carbohydrates and sugar tend to be lower in almond milk
- Almond milk contains no saturated fat(which is present in almost all soy milk blends)
- Soy milk offers more potassium, folate RDA, and magnesium than most almond milk blends
The two are close enough in nutrition that alternating between them at meals or on different days can help you capture the benefits of both.
Almond Milk Vs Cocoa Milk
The first and most glaring difference between almond milk and coconut milk is its caloric value:
- Unsweetened almond milk contains approximately 30 calories
- Coconut milk may have 400 or more in a single serving
This means that coconut milk is far less preferable for those looking to cut calories. Depending on the vitamin and mineral fortifications, your almond milk includes more nutrients like: calcium, protein, and vitamins A, D, E and B12.
Non Dairy-Lactose Free
Since almond milk is dairy-free, it can be a good option for those with dairy or lactose intolerance looking for something to put on their cereal.It can also be a good option for vegans and vegetarians.
However, that consumers must remain aware that dairy alternatives usually do not contain anywhere close to the same amounts of calcium and protein as cow’s milk.
Some of the riboflavin in almonds makes it into almond milk. Riboflavin is also known as vitamin B2, and it helps produce red blood cells and release energy from the carbohydrates you eat.
How To Make Your Own Almond Milk
Making your own almond milk is much easier than you think.
- Soak 1 cup of almonds uncovered in water for one-two days
- Drain and discard the soaking water
- Rinse the almonds
- Blend them on high with 2 cups of fresh water
- Discard the soaking water and place the almonds in a blender or food processor
- Grind the almonds, adding small amounts of water as you go, until you have a liquid that looks like milk.
- Strain well using cheesecloth
- Add a little vanilla, sweetener or cinnamon
Keep in mind that fresh almond milk has no added preservatives, so you should be prepared to consume it within a few days.
Who Should Not Drink IT
There are a few considerations to take into account when deciding whether or not to add almond milk to your diet. Its low protein values mean that you will need to ensure that you are getting plenty of protein from other sources. While it is lactose and glucose free, allowing those suffering from intolerance or allergies to those substances to take advantage of its nutritional benefits, it can trigger allergies in those sensitive to tree nuts.
As almond milk rises in popularity, more and more parents are giving it to their infants. Studies have shown that this can be quite dangerous.
In a 2014 study in the French journal Archives of Pediatrics, infants who were given plant-based milks between ages 4 and 14 months showed signs of protein-calorie malnutrition, edema, hypoalbuminemia (low blood levels of albumin, an important protein), iron deficiency anemia, low growth rate, vitamin D deficiencies and several other problems. The article recommends statutory measures forbidding plant-based milks for young infants.
Some brands of almond milk contain carrageenan, a common and controversial thickener derived from seaweed. It’s often used for texture in things like ice cream. According to one review published in Environmental Health Perspectives, several studies have linked it to increased inflammation as well as inflammatory bowel disease and colorectal malignancy. If you’re concerned about carrageenan, check the labels on your almond milk to select a brand that does not include it.
Given almond milk’s low protein content, and, if unfortified, low calcium content, those substituting almond milk for dairy should be careful to get protein and calcium from other sources.
Journal of Allergy and Clinical Immunology: Recommendation of Nutritional Alternatives for Children Between 1 and 2 Years of Age with Cow’s Milk Allergy
Critical Reviews in Food Science and Nutrition: Foods for Special Dietary Needs: Non-Dairy Plant Based Milk Substitutes and Fermented Dairy Type Products
Nutrition and Cancer: Milk stimulates growth of prostate cancer cells in culture