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.
Disadvantages Of Almond Milk
Low in calcium as compared to regular milk
Regular milk is loaded with calcium and is a good source of calcium for people of any age. Almond milk contains only 7% of the bodys daily calcium requirement per serving. Manufacturers often add extra calcium to almond milk.
Vitamin D is a key nutrient for the strengthening of bones, and almond milk doesn’t contain much of it. It is often added artificially during production. In contrast, regular milk is rich in vitamin D.
Almond Milk Nutritional Breakdown
There’s no one way to formulate almond milk. And because of that, the nutritional breakdown of almond milk is different for each product. Overall, though, the protein and carb contents in unsweetened almond milk are quite low per cup, so the main macronutrient you’re getting is healthful fat. But that can vary widely from product to product, depending on how many almonds a particular milk contains . In other words, some products contain more almonds than others, which is one factor that impacts the drink’s potential health benefits.
For perspective, an 8-ounce portion of Elmhurt’s unsweetened almond milk provides 11 grams of “good” fat, 5 grams of plant protein, and just 3 grams of carbohydrate, with no added sugar. A 1-cup serving provides 6% of the daily value for iron and 4% for potassium.
Of course, that’s just one product example. The simplest unsweetened versions contain just two ingredients: water and almonds. But if a product is fortified , the vitamin and mineral content of almond milk can vary considerably.
Some almond milk brands are fortified with calcium, which can bump up the mineral’s daily value to meet or exceed the amount found in cow’s milk. If they’ve been put into a product’s formulation, vitamins D and B12 are other nutrients you may find in higher amounts in almond milk.
In addition, some companies add protein to almond milk, primarily pea protein, sourced from yellow split peas. Whether these products still qualify as almond milk is up for debate.
Recommended Reading: What Fruits And Veggies Have Vitamin C
May Act As A Substitute For Breast Milk
Almond milk contains vitamins and minerals that are similar to those found in a nursing mothers breast milk. This is because it contains a considerable amount of vitamins C and D, as well as iron, which is very important for the growth and well-being of infants. It is also possibly rich in protein, making it a perfect substitute for food, just like other healthy foods like rice and soy milk.
Silk Dark Chocolate Almondmilk
“Don’t let the health benefits of dark chocolate fool you here! This almond milk still comes in with 17 grams of added sugars in one serving,” says Shaw. “Instead, enjoy a piece of 70 percent dark chocolate and relish in the antioxidant benefits of the flavonoids in that treat rather than a sugar overload in this beverage.”
You May Like: How Much Zinc Is In One A Day Vitamins
Almond Milk Nutrition Facts And Health Benefits
Willow Jarosh is a registered dietitian and nutrition coach specializing in intuitive eating. She is the author of Healthy, Happy Pregnancy Cookbook.
Almond milk is considered a healthy food by many because the beverage is made from almonds, a highly regarded superfood. But there are ingredients other than almonds in many brands of almond milk, and several different kinds that you can buy. Each variety provides slightly different nutrients and health benefits.
But typically, almond milk is low in carbohydrates, calories, and fat, and provides some protein. It also offers vitamin E and, when fortified, provides calcium.
Buying And Preparing Almond Milk
Almond milk contains no cholesterol or lactose and can be extracted using simple equipment found in most homes. This milk is prepared by grinding almond seeds together with water. The use of a blender is one of the modern ways that can be used to get almond milk extracted with all of its nutrients intact. This is the easiest and simplest way to obtain this nutritious and delicious milk.
It is also used commercially, where additional nutrients are used to enrich the content of the final product. Almond milk can be purchased from stores and it is found in different flavors including chocolate, vanilla, and plain. Almond milk with a specific flavor is preferred over the plain alternative.
Due to its nutritional content, it is the best alternative for those who have an intolerance to dairy or soy products. The nutritional value of almond milk is equivalent to that found in rice milk, which is also recommended by nutritionists.
Almond milk has a creamy texture and nutty flavor. Photo Credit: Shutterstock
Don’t Miss: Can Prenatal Vitamins Cause Constipation
Is Almond Milk Healthy Here’s What A Nutritionist Wants You To Know
Almond milks are a lot like jeansthe quality, cost, and nutrition can vary considerably, so you have to do some shopping to find the right one for you.
Non-dairy milks have been flying off supermarket shelves, and plant-based milk options are now available at coffee shops and smoothie joints across the country. According to consumer research group Mintel, sales of non-dairy milks have increased by more than 60% since 2012, and one in five Americans say they are consuming less dairy for health reasons.
Almond milk has become the most popular plant-based milk option, with sales at nearly $1.5 billion dollars in 2020 alone. But you may be wondering just how healthy almond milk really is and how it stacks up against its competition. Here’s the lowdown, along with what to look for on the label and ways to incorporate almond milk into drinks, meals, and treats.
The Health Benefits Of Almond Milk Using Whole Almonds
I have found the simplest, tastiest and most nutritious way to make homemade almond milk is to simply use raw almond butter. Of course you could always use whole almonds instead of almond butter, but you would definitely need to soak the almonds first. I have found using raw almond butter to be much easier and surprisingly tastier too.
Raw almond butter is uses whole almonds and is therefore a whole food. There are so many incredible health benefits of almonds from whole almond milk with raw almond butter. You get a significant source of REAL antioxidant vitamin E, REAL calcium, trace minerals, plant-protein and so much more.
The far-reaching benefits of whole almond milk verses conventional almond milk can be compared with the benefits of whole juice.
The only juice we drink in our house is whole juice made from the whole fruit. Conventional juice is just a processed food with the anti-inflammatory fiber removed. Once you remove the fiber from the fruit the sugar that is left behind is rapidly absorbed and can elevate insulin levels, promote inflammation, promote fat storage, etc.
When you remove the pulp from whole almonds to make almond milk you are, in essence, turning almonds into a refined food to drink. Not nutritious.
There is simply no way around it, almond milk that is strained is just not as nutritious as whole almond milk.
Don’t Miss: Will Vitamins Help With Weight Loss
The Real Health Benefits Of Almond Milk
As more people opt for alternatives to dairy, almond milk’s popularity continues to soar. But is it actually better for you than cow’s milk?
Cows milk is getting less popular according to Statistics Canada, per capita consumption dropped by 21 percent from 1997 to 2016 and milk alternatives are on the rise. For those who are thinking of making the switch, theres a whole aisle of options, including soy milk, coconut milk, rice milk and hemp milk. But the most popular alternative by far is almond milk: According to Nielsen, in the U.S., consumers bought more than twice as much almond milk in 2015 as all other milks combined.
People often switch to almond milk if theyre vegan, lactose-intolerant, or even just counting calories: almond milk only has about 30 calories per cup, versus 129 for a cup of 2% milk. And plenty drink it because its believed to be both healthier and easier on the Earth. But is it really? We dug into the science behind the claims to see if they held up.What I Learned Exploring The Fizzy, Fermented World Of Homemade Kombucha
You Could Start Breaking Outor Your Skin Might Clear Up
Almonds are very high in estrogen, which can lead to hormonal breakouts in some people. The chances are rare, since the concentration of almonds in almond milk is so low, but if you deal with hormonal acne and only drink almond milk, it could be making the issue worse.
On the other hand, dairy milk can lead to inflammation of the skin, so when you make the switch to almond milk, you could notice that your skin clears up a bit.
You May Like: What Vitamins Can You Take While Pregnant
So Almond Milk Vs Cow Milk: Which One Is Healthier
Cows milk is one of the original superfoods and is one of the most nutrient-dense foods on the planet. With a natural balance of carbohydrates, protein, and fats, as well as over 15 essential nutrients, cow milk is an incredibly healthy choice. For those who cannot consume or choose not to consume cows milk, almond milk is a good plant-based alternative. Compared to cows milk, almond milk is lower in protein, fat and carbohydrates, and micronutrients, largely due to the fact that water is the primary ingredient.
Who Should Not Drink Almond Milk
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 , 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.
Tree nut allergy-sufferers
Almond milk may not contain a lot of almonds, but its enough to set off serious allergy attacks for those with almond allergies. An almond allergy is typically grouped with a tree nut allergy , and is usually severe. According to the American College of Allergy, Asthma and Immunology, tree nut allergies are among the allergies most likely to cause anaphylaxis, a severe allergic reaction. Symptoms of an almond allergy include abdominal pain, diarrhea, difficulty swallowing, nasal congestion or a runny nose, nausea, shortness of breath and itching.
Don’t Miss: What Is Vitamin D 2
Is Almond Milk Suitable For Everyone
Most people are able to enjoy almond milk, however, there are some considerations:
- Almond milk is not suitable for those with a tree nut allergy, and should be avoided if you have one.
- From the age of one, and as part of a balanced and varied diet, your child may drink unsweetened, calcium-fortified plant milks, including almond. However, you should be aware that because almond milk is low in calories, protein and fat it should be given sparingly and not form a cornerstone of your childs diet.
- Vegans and those following a predominantly plant-based diet should opt for fortified almond milks to ensure they are achieving all the vitamins and minerals they need.
Please Go Through The Various Negative Effects Of Almond Milk:
1. Swelling On Facial Region
Though almond milk is considered as a healthy alternative for dairy milk, it may cause severe reactions on your health. These reactions may range from mild to severe. Severity depends on the amounts of almonds consumed. Swelling on facial region or tingling around the mouth can be seen if people with nut allergiesconsume the almond milk. Almond milk should be avoided by the people who are suffering from nut allergies as this milk can have negative impact on health.
2. Swelling Of Thyroid Gland
Almond milk contains the substances which can harm the thyroid gland. Almonds are considered as goitrogenic food. It contains the chemicals that harm the thyroid gland. Large level consumption of almond milk may lead to severe complications. By affecting on the iodine assimilation it leads to the swelling of this gland. In the light of this negative impact of drinking almond milk, one should think twice before consuming almond milk.
3. Raise In Sugar Levels
Almond milk includes sugar content, excess of which may lead to various health problems. As almond milk contains higher percentage of sugar, its consumption may lead to severe complications.
4. Should Be Avoided To Prevent Allergic Reaction Of Lactose
Lactose allergic people also may have side effects by consuming almond milk. Hence, they should completely avoid drinking the almond milk.
5. May Lead To Complications In Children
6. Reactions On Skin
7. Bloating In The Abdomen
Also Check: Where Are Nature Made Vitamins Sold
Is Almond Milk Healthy Plus 3 Ingredient Recipe To Make Your Own
March 1, 2015 By
Wow This topic is clearly something that got peoples interest. I had a few emails, comments, shares and even real live people who told me they had no idea about the truth regarding commercial almond milks at the grocery store. If you missed my last post, check it out here:
BOTTOM LINE: The milk you choose is just one small component of your overall diet. Which one you choose is much less important than how many fruits and vegetables, beans, whole grains, nuts and seeds you eat. If you consume 4-5 cups combined of fruits and vegetables, I really dont care what milk you drink!!! See the big picture. Make your milk pick and move on. And be educated about it.
The thing that most shocked both myself and Intern Lora in doing research for the last article was the lack of nutrients in the almond milk. I had assumed , that if the milk was being promoted as an alternative to dairy milk, or soymilk, that it would at least come close in nutrient profile.
However, I feel that a follow up to that article is needed. I had some people with the following questions:
- Im not using it as a protein source, is it bad for me?
- Are you saying its just white colored water?
- I just like how creamy it is, can I still drink it?
- I just use it in smoothies.
- What if I drink unsweetened?
Lets get straight to the issues. When we choose a food to eat, there are a few things to keep in mind.
What Vitamins Are In Almond Milk
Simply so, what are the benefits of almond milk?
This article takes a closer look at the 9 most important health benefits of almond milk.
Additionally, does almond milk have estrogen? Almond milk isn’t full of hormones.Even cows who aren’t given rBGH still produce hormones like estrogen and progesterone, which come out in their milk. Instead, almond beverages are often fortified with vitamins and minerals or flavored to taste like vanilla. Drink up.
Also, why is almond milk bad for you?
To avoid this, choose unsweetened and unflavored almond milk. Summary Almond milk is a poor source of protein, fat, and nutrients important for an infant’s growth and development. What’s more, many processed varieties contain additives like sugar, salt, flavors, gums, and carrageenan.
Does almond milk contain magnesium?
Almond milk has 17 grams of magnesium vs. 77 in almonds and 1.5 grams of heart-healthy monounsaturated fats vs. Almond milk does contain much larger amounts of calcium and vitamins A and D than whole almonds, but that is because the manufacturers fortify it with those nutrients, according to World’s Healthiest Foods.
Also Check: What Is The Best Vitamin To Fight Cancer
Many Almond Milk Brands Have Added Sugar
As for sweetened almond milk, including flavors like chocolate and vanilla, the amount of added sugar also varies by brand. One cup can provide as much as 12 grams of added sugar, the equivalent of 3 teaspoonsthat’s half of the recommended daily cap for added sugar for women, based on the American Heart Association’s guidelines.
If you’re only using a quarter cup in your coffee, the added sugar isn’t really an issue. But if you’re someone who is concerned about taking in too much added sugar, then an unsweetened or lightly sweetened version might be a better bet. Lightly sweetened versions contain about 7 grams of added sugar per cup, or just under 2 teaspoons.