Why Is Almond Milk Good For Me
Almond milk is vegan, and it is entirely different from regular milk as both have different origins. Here are the benefits of almond milk.
It is lactose-free
Almond milk does not contain lactose. The main reason why many people avoid regular milk is lactose intolerance. Millions of people in the U.S. have been diagnosed with lactose intolerance. This is a condition in which people lack the enzyme lactase, which is responsible for digesting the lactose present in dairy products, resulting in diarrhea and bloating. Hence, almond milk is a great alternative.
It is low in calories and helps with weight loss
Almonds are naturally a calorific food, but due to the way almond milk is processed, very few calories are present in the end product. Regular dairy milk contains 70-80% more calories than almond milk. 240 ml of almond milk contains only 30-35 calories, but the same amount of dairy milk contains 150 calories.
It is also low in sugars, containing only 2-3 grams of sugar per cup of almond milk. If you replace dairy milk with almond milk, it will reduce your calorie intake and eventually result in faster weight loss.
It is entirely plant-based
Almond milk is plant-based, and few options are available in the market for people following a vegan diet. This is also the main reason for its popularity.
Almond milk is rich in vitamin E
It contains less phosphorus and potassium
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 (
Research has linked oleic acid, which is the main fatty acid in almond oil, to beneficial changes in blood lipids .
One study in healthy adults showed that eating 66 g of almonds or almond oil every day for 6 weeks reduced their levels of low-density lipoprotein, or bad, cholesterol by 6% and triglycerides by 14%. It also increased their high-density lipoprotein, or good, cholesterol by 6% .
These beneficial changes in the blood lipid profile are associated with a reduced risk of heart disease .
Although about 50% of the calories in almond milk come from fat, it is generally a low fat product and probably doesnt have a significant impact on your blood lipid profile.
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 .
Bottom line: Almond milk is high in vitamin E and contains healthful fats. Drinking it regularly may benefit your heart.
How Do You Know Almond Milk Is Bad
As Carolyn Flood, co-founder of NotMilk, told Epicurious, other signs almond milk has gone bad include a sour taste, a thicker texture, and a weird smell. If the almond milk has separated, its not spoiled thats a natural thing that happens with almond milk. But if you see clumps, dump it out and open a new bottle.
Read Also: Does Vitamin C Help With Immune System
What Are The Benefits Of Almond Milk
Comparing nutrition facts for various milk products suggests that each variety offers advantages.
If you choose almond milk, you can feel confident in enjoying the following benefits:
- Almond milk is low in calories and low in fat
- Almond milk contains only healthy fats
- Almond milk is low in carbs, so it is keto-friendly
- Unsweetened almond milk is also low in sugar
- Almond milk is a significant source of Vitamin E, which can reduce inflammation, reduce cancer risks, and promote skin, eye, immune, and cardiovascular health
- Almond milk also provides at least some protein, calcium, fiber, Vitamin D, and potassium
Almond Milk A Healthier Choice
Well, it is quite clear now. Regular milk seems to lag behind almond milk in terms of nutritional value. Regular consumption of almond milk supplies essential vitamins and minerals to the body, aiding its better functioning. In addition, Almond milk is rich in antioxidants that clear impurities from various systems of the body and reduce the risk of life-threatening diseases like cancer. Antioxidants in almond milk are also known to slow down the process of aging and make your skin look radiant and youthful. However, regular milk caters to only limited nutritional needs by providing calcium, protein, and vitamin A and D. Almond milk, on the other hand, provides the body with a broader spectrum of nutrients.
Almond milk is the healthiest alternative to regular milk and is easy to adapt to given its light, sweet, and nutty flavor. It resembles regular milk in terms of texture and appearance and also, works wonderfully with your morning dose of coffee and cereal.
Read Also: Are Flintstone Vitamins Good For Bariatric Patients
Don’t Miss: Why No Vitamins Before Surgery
Sodelicious Unsweetened Almondmilk Beverage
“I like that this is shelf-stable and does not have any added sugar added to it. It does have a few extra ingredients to help improve the shelf life, however, they are generally recognized as safe,” says Shaw. “The only caution would be for someone allergic to locust bean gum, a natural food additive, in which case they would want to abstain from purchasing this.”
These Vitamin B12 Rich Foods For Vegans And Vegetarians Are Simple
This is good for preventing many diseases like cholera. However it depleted a reliable sources of b-12. Other ways meat eaters get their vitamin b-12 is through fortified foods. Vegans arent the only ones who need fortified foods to acquire sufficient nutrients.
The National Institute of Health recommends that people age 14 and older get 2.4 mcg of B-12, and for adults and adolescent pregnant females it is 2.6 mcg of B-12, and for adult and adolescent lactating females it is 2.8mcg per day.
Thankfully we have many vitamin b12 foods .
Recommended Reading: How Much Vitamin D In 1000 Mg Fish Oil
What Is Best Brand Of Lactose Free Milk Cause Gas
The macadamia milk I use is a healthy, lactose-free alternative. Whey protein powder can be a concentrated source of lactose and cause excessive gas problems in many people. Butter and all kinds of creams contain less lactose than milk, but enough to cause problems in people with intolerances or hypersensitivity.
Almond Breeze Almond Milk
Almond Breeze Almond Milk achieves a smooth and creamy taste thanks to including emulsifiers like sunflower lecithin alongside almonds and water in this almond milk product.
The result is a beverage thats a little closer to milk when it comes to frothiness, and with fortified vitamins and minerals, you dont need to worry about nutritional deficiencies.
You May Like: How Much Vitamin D Should A 12 Year Old Take
Almond Milk Is Not Raising Blood Sugar
Sugar-free almond milk is a low-carb drink. Each cup of this drink contains only 0.6% of carbohydrates. Almond milk has fewer carbohydrates than cows milk, including 5% of carbohydrates per cup. Almond milk has more fat and protein than carbohydrates, so it does not raise blood sugar and is suitable for seniors on a low-carb or diabetic diet.
However, if you plan to buy ready-made almond milk and its low carbohydrate content is crucial to you, pay attention to the menu label on the almond milk packaging before buying. Of course, you can also make homemade almond milk at home using the recipe.
Malk Pure Unsweetened Almond Malk
“The ingredients are easy to read and understand: ‘Filtered Water, Organic Sprouted Almonds, Himalayan Salt’, meaning you won’t be filling up on potentially questionable fillers that may alter your GI system,” says Shaw. “It is a little pricer than the mainstream brands, but pending how much you drink almond milk, may be worth the extra penny. Plus, it also has 5 grams of protein and no added sugar.”
Also Check: Can Vitamin C And Zinc Be Taken Together
Does Dairy Cause Cancer
The other frequently raised concern in the discussions of whether dairy foods are good or bad for us is: Do dairy foods increase our risk for cancer?
Colin Campbell, lead investigator in the famous China study and a strong supporter of vegetarianism/veganism, is cited to support the claim that dairy foods increase cancer risk. Campbell, however, has never conducted a human study indicating that dairy foods might increase risk of cancer.
He and his research group have worked for more than 30 years conducting animal experiments to prove the hypothesis that dietary protein not just dairy protein, but all forms of animal protein in excess of ~10% of calories increases risk for cancer.
What Campbell and his team have shown:
Bottom line: Campbells animal research suggests a diet containing more than 10% of calories from animal protein may increase risk of cancer.
Campbells most recent paperis not a study, but a comment on another paperthat reports the results of a study suggesting low dietary protein of any kind, not specifically dairy protein, but a total protein intake of no more than ~9% of dietary calories, may decrease cancer risk.
Also Check: Does Vitamin B1 Prevent Mosquito Bites
Health Benefits Of Almond Milk
- Calcium. One cup of almond milk has 450 mg of calcium, 35% of the daily recommended intake.
- Vitamin E. One cup of almond milk has 7.5 mg of vitamin E, or 50% of the daily recommended intake. Vitamin E is important for vision, reproduction, blood, brain, and skin health.
Who should drink almond milk: Almond milk is naturally dairy-free, gluten-free, and soy-free, making it a great option for those with celiac disease, gluten sensitivity, or lactose intolerance.
Since it’s lower in calories than oat milk, almond milk can be a good option for those watching their weight. Even if you aren’t watching your weight, lower calories mean you can add other nutritious foods to smoothies or oatmeal, like chia or hemp seeds, all while staying in your body’s caloric range.
Don’t Miss: Does Vitamin D Cause Nausea
What Is Almond Milk And What Are Its Benefits
“Almond milk is a non-dairy alternative to milk,” says Sammi Haber Brondo, MS, RD, CDN, registered dietitian nutritionist and author of The Essential Vegetable Cookbook. “It’s usually made of some combination of almonds, water, thickening agents or stabilizers, and added vitamins and minerals.”
Of course, many people choose almond milk over dairy milk for dietary restrictions, but the best almond milk will also pack a significant amount of essential vitamins.
“If you don’t eat dairy, almond milk is a great alternative because it’s fortified with vitamins and minerals,” says Haber Brondo. “It’s a good source of calcium, vitamin E, and vitamin D. Cow’s milk contains calcium and is usually fortified with vitamin D, so almond milk a great non-dairy alternative by providing similar important nutrients.”
Facts About Regular Milk
1. Linked To CancerStudies have shown that the consumption of cows milk stimulates cancer cells, specifically linked with prostate cancer and ovarian cancers.
2. NutritionCows milk does provide a pretty impressive amount of nutritional value. One of the biggest dietary benefits is calcium. Calcium is very plentiful in cows milk, with 305 milligrams in just one cup. Calcium is very important for bone health, blood health, and our teeth. Choline is also found in cows milk, which is a nutrient that helps with memory, muscle development, and sleep.
3. Lactose IntoleranceLactose, which is what milk is made up of, is the most common food allergy in the world. Majority of peoples digestive systems are not able to digest lactose properly, causing upset stomach, diarrhea, nausea, and vomiting.
4. Not Meant For HumansMany people argue that cows milk is not designed for human consumption, but intended for the rapid growth of calves. This fact is supported with the evidence linking milk to serious health issues in humans. Obesity is thought to be such a problem in todays world because we are raised from birth to drink plenty of milk.
Recommended Reading: What Prenatal Vitamins Are Best For Conceiving
You May Like: Can Vitamin B3 Help With Erectile Dysfunction
How To Make Almond Milk At Home
To make 2 cups of almond milk at home, you need just 2 ingredients: almonds and water. Youll also need a nut milk bag and a blender.
First, soak 1/2 cup of raw almonds overnight. In a blender, add the soaked almonds with 2 cups of water and blend until the mixture is milky and creamy.
Pour the mixture in a nut milk bag and strain over a large jug or bowl. Squeeze out any excess moisture, until most of the milk is separated from the pulp.
You can make your almond milk thicker or thinner by adjusting the quantity of water.
You may want to add a pinch of salt or a drizzle of honey to enhance the flavor.
The milk can be kept for up to 5 days in the refrigerator.
Almond milk can be made with two simple ingredients: almonds and water. Blend until creamy and strain the liquid to have fresh homemade almond milk.
Almond milk is a quite versatile beverage that can easily be used as a substitute for dairy milk.
Below are some ideas on how to include it in your diet:
- as a nutritious, refreshing drink
- in cereal, muesli, or oats
- in your tea, coffee, or hot chocolate
- in smoothies
Top Five Almonds Products High In Vitamin K
Below is a summary list for the top five almonds items ranked by the amount or level of vitamin k in 100g.
1. Candies, milk chocolate, with almonds : 5.1ug 2. Cereals ready-to-eat, QUAKER, SUN COUNTRY Granola with Almonds : 4.4ug 3. Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds : 3.1ug 4. Nuts, almonds : 0ug 5. Nuts, almonds, blanched : 0ug
Following on from the five top almonds items or products containing vitamin k we have a more comprehensive break down of Nuts, almonds, and the highest item containing vitamin k which is Candies, milk chocolate, with almonds. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 11 types of almonds.
At the bottom of the page is the full list for the 11 different types of almonds based on the content in different servings in grams and oz , providing a comprehensive analysis of the vitamin k content in almonds.
Recommended Reading: What Men’s Vitamins Should I Take
Foods With The Highest Amounts Of Vitamin D
Obtaining a sufficient amount of vitamin D from natural foods is difficult alone, which is why its important to choose the right foods that have a high vitamin D content to make sure that we are obtaining our daily intake, Lisa El-Behnaihy, Nutritionist at Eat.Love.Believe, says. Vitamin D assists with the balance of phosphorus, cell differentiation, immunity, insulin secretion and blood pressure regulation.
Potential Downsides Of Almond Milk
- Contains tree nuts, meaning it’s not suited for those with an allergy.
- Lacks protein, with only one gram per one-cup serving.
- Lacks B vitamins like riboflavin or vitamin B12
- May contain additives including emulsifiers like lecithin and carrageenan. A 2017 test-tube study found carrageenan may negatively impact gut cells, but more research is needed.
Recommended Reading: Does The Vitamin Shoppe Accept Ebt
How To Choose The Best Almond Milk
Most local grocery stores offer a variety of almond milks.
When choosing a product, be sure to look for an unsweetened variety. You can also select a type without added gums or emulsifiers if these ingredients are a concern to you.
Finally, if you follow a restricted diet, such as veganism or vegetarianism, and are concerned about your nutrient intake, choose almond milk that is fortified with calcium and vitamin D.
Homemade and some local options may not contain these nutrients.
To reap the most benefits, choose almond milk that is unsweetened, unflavored, and fortified with calcium and vitamin D.
To make your own almond milk, follow this simple recipe.
- 2 cups of soaked almonds
- 4 cups of water
- 1 teaspoon of vanilla extract
Soak the almonds in water overnight and drain before use. Add the almonds, water, and vanilla to a blender and pulse for 12 minutes until the water is cloudy and the almonds are finely ground.
Pour the mixture into a mesh strainer that is placed over a bowl and lined with a nut milk bag or cheesecloth. Be sure to press down to extract as much liquid as possible. You should get approximately 4 cups of almond milk.
Place the liquid into a serving container and store it in your refrigerator for 45 days.
To make your own almond milk, add soaked almonds, water, and vanilla extract to a blender. Pour the mixture through a cheesecloth and mesh strainer. Store the remaining liquid in your refrigerator for 45 days.
We Still Recommend Cows Milk If Your Child Can Have It
Overall, most pediatric dentists will recommend that your child drink cowâs milk unless they canât have it due to dietary restrictions, religious reasons, or moral reasons.
This is because cowâs milk is more nutritious overall, with more protein, fat, and higher proportions of vitamins and minerals compared to almond milk.
Still, almond milk is a good alternative. Youâll just need to make sure that you find other sources of vitamin D and calcium in your childâs diet. And regardless of the type of milk your child drinks, make sure that they also drink plenty of water, that they brush their teeth regularly, and that they see Dr. Hantson for preventive care every six months! â
You May Like: What Vitamins Are Good For Acne