Almond Milk: What
Is It and Is It Good for You?
Almond milk has been a
popular milk substitute since the Middle Ages. It is made by mixing finely
ground almonds with water and is low in
calories and fat.How Almond Milk Compares to Other Milks
Almond milk
contains ground almonds and water. It's a healthy alternative to cow's milk,
and contains more vitamins and minerals than soy and rice milks. Many people
who've tried almond milk prefer the flavor of almond milk to that of soy and
rice milk.
Soy milk contains
a lot of protein, but doesn't contain the high levels of vitamins and minerals
found in almond milk, so it's often fortified with calcium and vitamin D to
bring is nutritional quality more on a level with fortified cow's milk. Rice
milk doesn't contain much nutrition at all, so it's usually also fortified with
vitamin D, calcium and other nutrients. Both rice and soy milk are good milk
alternatives for those who have milk allergies or are lactose intolerant, but
you should buy manufactured rice and soy milk to insure that they're properly
fortified with the vitamins and minerals you need.
Because almonds
are naturally very nutritious, almond milk doesn't need to be fortified. You
can make almond milk yourself at home, and it will have the same nutritional
value as the almond milk available commercially.
Benefits Of Almond Milk
The benefits of almond milk are vast,
especially for those looking to lose weight. It has a low caloric value, with
an 8 oz serving of Plain (which has no added sugar) only containing around 60
calories, which has a much lower impact on your daily calorie intake than skim
milk. It is rich in vitamins, and also boasts an impressive dose of
bone-building calcium.
Almond milk is
great for those who are lactose intolerant, because it doesn't contain any
lactose. Almond milk also contains no soy, so it's good for those who suffer
from soy allergies. Because almond milk doesn't contain casein, a milk protein
that's chemically similar to gluten, almond milk is appropriate for those who
suffer from gluten allergies.
Nutritional & Health Benefits of Almond Milk
1. Study No. 1:
Almond milk is
one of the most nutritious milk substitutes available. It doesn't contain
saturated fats or cholesterol, but it does contain omega-3 fatty acids, so it's
very good for your heart. Almond milk is high in protein; the typical eight
ounce serving of almond milk contains about one gram of protein. One serving of
almond milk also contains about one gram of dietary fiber.
Almond milk is
very low in calories; it contains only about 40 calories per serving, and it's
low in carbs at only two grams per serving. Almond milk contains about three grams
of fat per eight ounce serving, making its fat content equivalent to that of
rice milk.
Almonds are rich
in vitamins and minerals, so almond milk doesn't need to be fortified. Almonds
contain vitamin E, manganese, selenium, magnesium, potassium, zinc, iron,
fiber, phosphorous and calcium. The flavonoids in almond milk help prevent
cancer and slow the signs of aging. The high levels of antioxidant vitamin E
found in almond milk make it very effective in the prevention of cancer.
Because almond
milk is low in fat and calories, and high in many essential vitamins and
minerals, it is a great milk substitute for those who would like to lose
weight.
2. Study No. 2:
Benefit #1:
Weight Management
Plain almond milk
without added sugars or flavoring contains 60 calories per each 8 oz serving
size. This option works well for people looking to lose or maintain weight. The low caloric
content of almond milk causes less of an impact on our totally daily
consumption of food calories. Some milk varieties contain more sugars than the
cereal that they get combined with.
Benefit #2: Heart
Health
Almond milk
contains no cholesterol and only 5 mg of sodium per serving. Consuming foods
low in sodium and cholesterol help us to maintain better heart health and
normal blood pressure. Without
cholesterol, almond milk also decreases our chances of gaining bad cholesterol
levels, all while increasing the good cholesterol levels. Almond milk also
contains 150 mg of potassium in every serving. This mineral works to promote
healthy blood pressure.
Benefit #3: Blood
Sugar Friendly
Unlike other milk
alternatives, the plain almond option contains only 8 grams of carbohydrates
per serving. The 7 grams of sugars that make up the carbohydrate content have a
limited affect on our blood sugar levels. When we consume simple sugars, our
metabolic functions tend to miss the nutrients, storing much of the carbs as
fat. Instead, the low
amount of sugars in almond milk have a low glycemic nature, meaning our bodies
fully digest them and use them as energy. Diabetics benefit from this
characteristic as well.
Benefit #4: Bone
Health
Almond milk
contains 30% of our recommended daily value of calcium and 25% of Vitamin D.
These nutrients work together to build strong bones in men, women, children and
infants. Vitamin D also
helps improve immunity and cell function. Some studies have shown that Vitamin
D helps decrease osteoporosis and even Alzheimer’s disease. The magnesium in
found in almond milk helps absorb more of the calcium provided by the
nutritious beverage.
Benefit #5: Skin
Care
Every serving of
pure almond milk contains 50% of our recommended daily value of Vitamin E. This
powerful nutrient has antioxidant abilities in that it helps regulate Vitamin A
use and availability. More importantly,
Vitamin E acts the primary regulatory nutrient that improves skin health.
Benefit #5: Eye
Health
The moderate
levels of Vitamin A found in almond milk helps keep our eyes functioning
properly. Vitamin A directly influences the eye’s ability to adjust to
differences in light.
Benefit #6: More
Muscle Power
Even though
almond milk only contains 1 gram of protein per serving, it does contain B
Vitamins in the form of riboflavin, plus other muscle regulating nutrients like
iron. Each serving of almond milk contains about 4% of our recommended daily
intake of iron, which helps muscles absorb and use protein for energy, growth
and repair. Iron also
regulates certain cell functions like oxygen absorption.
3. Study No. 3:
Diet-Friendly
Plain, original almond milk provides 60 to 70 calories per cup, about 15
calories less than the same amount of skim milk. It is low in protein,
providing only 1 to 2 g per cup, 2.5 g fat, and has 0 g saturated fat and 8 g
carbohydrates. Because of its low calorie content, almond milk may be a
beneficial addition to a diet geared toward weight loss or weight management.
Almond milk is lower in both potassium and phosphorus than regular or soy milk. Individuals with kidney disease, chronic or acute, must restrict their intake of these minerals, according to the Medical College of Wisconsin. Thus, almond milk may be a better choice. It is a nutritious option for those suffering from lactose intolerance. In addition, soy products may not be appropriate for all individuals; for example, women with a history of breast cancer may be advised by their physicians to avoid soy.
Almond milk is lower in both potassium and phosphorus than regular or soy milk. Individuals with kidney disease, chronic or acute, must restrict their intake of these minerals, according to the Medical College of Wisconsin. Thus, almond milk may be a better choice. It is a nutritious option for those suffering from lactose intolerance. In addition, soy products may not be appropriate for all individuals; for example, women with a history of breast cancer may be advised by their physicians to avoid soy.
Vitamin-Rich
Like conventional dairy products, almond milk is nutrient-fortified, and a
good source of several important fat-soluble vitamins. One cup of plain almond
milk meets 10 percent of the Recommended Daily Value (DV) for vitamin A, 25
percent for vitamin D and 50 for vitamin E, making it high in many nutrients
compared to the amount of calories it provides per serving. Vitamins A and E act
as antioxidants, enhancing immunity and protecting the body's cells and tissues
from damage. In addition, vitamin A is important for healthy eyesight and
supports normal growth and development. Vitamin D helps build and maintain
strong bones and teeth, and enhances immunity.
High in
Calcium
Almond milk is rich in calcium, providing the same amount per cup as cow's
milk and soy milk. One cup offers approximately 300 mg, meeting 30 percent of
the DV for this major mineral. Calcium plays many roles in the human body.
Along with vitamin D, phosphorus and magnesium, calcium is needed to build and
maintain strong bones and teeth. It also helps regulate blood pressure and is
necessary for muscle contraction. Those who cannot tolerate dairy products, or
do not use them, often come up short on this important nutrient; consuming
almond milk regularly ensures adequate calcium intake.
4. Study No. 4:
Diet-Friendly Benefits
Almond milk is a beneficial addition to a
diet geared toward weight loss or weight management. Almond milk is also high
in fiber. A glass of almond milk contains nearly one gram of fiber per 8oz.
serving, and fiber is important for healthy digestion.
Plain, original almond milk provides only
60 to 70 calories per cup, and it’s:
- Low in protein, providing only 1 to 2 g per cup,
- Low in fat 2.5 g
- Has 0 g saturated fat
- Only 8 g carbohydrates
Vitamin-Rich
Like conventional dairy products, almond
milk is nutrient-fortified, and a good source of several important fat-soluble
vitamins. One cup of plain almond milk has a Recommended Daily Value equivalent
to:
- 10% for vitamin A
- 25% for vitamin D
- 50% for vitamin E
These totals make it exceptionally high in
nutrients compared to the amount of calories it provides per serving. Vitamins
A and E act as antioxidants, enhancing immunity and protecting the body’s cells
and tissues from damage. In addition, vitamin A and is important for healthy
eyesight, improves the skin and supports normal growth and development. Vitamin
D helps build and maintain strong bones and teeth, and enhances immunity.
Almond milk is lower in both potassium and
phosphorus than regular milk or soy milk. Individuals with chronic or acute
kidney disease, must restrict their intake of these minerals according to the
Medical College of Wisconsin, making almond milk a better choice. It is also a good source of omega fatty
acids, which are most commonly associated with fish.
High in Calcium
Almond milk is rich in calcium, with one
cup offering approximately 300 mg, meeting 30 percent of the DV for this major
mineral. Calcium plays a big role in building and maintaining strong bones and
teeth. Almond milk contains 25% of your daily recommended Vitamin D intake and
30% of calcium both of which aid in building and maintaining strong healthy
bones. Having strong bones is paramount in fighting off the risk of
osteoporosis in later life.Calcium is also needed to help regulate blood
pressure and is necessary for muscle contraction. Those who cannot tolerate
dairy products, or do not use them, often come up short on this important
nutrient.
Health Benefits
Diabetic Benefits
Almond milk is wonderful for those who are
diabetic or who are looking for a milk that is blood sugar friendly, as a
typical serving only contains 8 grams of carbohydrates, 7 grams of which are
sugar. These sugars make up the carbohydrate content that has minimal impact on
our bodies, in comparison to that of normal dairy milk, which contains simple
sugars our bodies store as fat causing our bodies to miss out on these vital
nutrients. Also, almond milk has such as low amount of simple sugars, giving it
a low glycemic nature, which means it is digested fully by the body and used
for energy.
Heart Healthy
Opting for the almond milk can also
promote a healthy heart, as there are only 5 mgs of sodium and no
cholesterol in a typical serving. The low amount of sodium,
lack of cholesterol and presence of around 150mg of Potassium within the milk
helps keep blood pressure levels normal and aids in maintaining a healthy
heart.
Alzheimer’s Disease Prevention
Almond milk is packed
with Vitamin D which is known to improve cell function and immunity, and this
has also been proven that it can help decrease the risk of Alzheimer’s.
Body Building
Almond milk helps increase muscle power,
which is perfect for body builders looking for a natural way to increase muscle
strength and give them the explosive power that ‘unnatural’ products give. It
helps improve muscles due to the presence of riboflavin which is a form of
Vitamin B and iron. In a typical serving of almond milk benefits is 4% of your
recommended daily intake of iron, which helps regulate oxygen absorption. And a
high dose of riboflavin appears to be useful in the prevention of migraine
headaches.
Other Benefits
No Refrigerated Needed
Dairy milk has to be refrigerated or it
will spoil, but you will see in the stores that almond milk is set on the shelf
with dry foods. It doesn’t have to be set on ice to keep it’s integrity. This
fact is excellent for road and camping trips. Use almond milk instead of
regular milk and lessen the load in your ice chest.
Lighter Alternative Than Soy Milk
Soy milk isn’t that good for a diet
because it is full of sugar. Therefore, the lift people feel after drinking it
largely has to do with it’s sugar content. Soy milk also provides about 100
calories per every one cup, where as almond milk has about 40 calories less.
Soy milk has 4 grams of fats compared to the 2.5 grams in the almond
alternative.
Almond milk is a no-nonsense nutritional
powerhouse. Use it in recipes as part of your daily diet or with your morning
cereal or coffee and you may notice a positive change in your health and mood.
RECIPE to make your own ALMOND MILK ~
Ingredients:
1 to 1 ½ cups of raw almonds
4 cups of filtered or spring water
3-8 dates (optional)
4 cups of filtered or spring water
3-8 dates (optional)
Directions:
1. Soak almonds in water for at least six
hours.
2. Drain soaked almonds, and blend with 4 cups
of fresh water until you get a milk-like consistency. Blend with dates (that
have been soaked for at least an hour) if you like a hint of sweetness to your
milk.
3. Strain once to remove almond granules.
The result is a
delicious, creamy milk that's free of added oils, concentrated sugars, and
synthetic nutrients. This all-natural almond milk keeps for four to five days
in an air-tight jar in the refrigerator.
INGREDIENTS:
1.5 cups soaked raw almonds (see note about soaking after recipe)
4 cups cold water
1/8 teaspoon salt
4 cups cold water
1/8 teaspoon salt
INSTRUCTIONS:
Combine almonds, water, and salt in blender. Process for at least one
minute.
Place a cheesecloth, fine sieve, or nutmilk bag over a large container.
Pour “milk” into cheesecloth, sieve, or nutmilk bag. For smoothest results,
repeat this step one more time.
That’s it!
VERY IMPORTANT NOTES:
- You can
make this with any nut or seed. I have made pecan milk (delicious!),
cashew milk, hazelnut milk, and hempseed milk.
- The ratio
of nuts/seeds to water determines the texture and consistency of the final
product. For a creamier milk, decrease the ratio. For a thinner liquid,
increase it. Experiment!
- Try
different flavorings! One of my favorites for this recipe is to add 2
teaspoons of vanilla extract and half a teaspoon of cinnamon before
blending. For chocolate nutmilk, add 1 tablespoon of unsweetened cocoa
powder. Strawberry milk? Throw in a small handful of strawberries into the
blender after you’ve made the milk. Other sweet suggestions that I
have used in the past: half a banana; one or two figs/pitted dates.
- The fat
and fiber content in this milk is not equal to the amount in the number of
almonds used to make it. After you strain the milk, you will have a
significant amount of solid almond lump left behind (which, by the way,
you can combine with cocoa powder, a tablespoon of the sweetener of your
choice, and some shredded coconut in a food processor and then spread over
a baking sheet and bake for a delicious granola-like snack).
- For
easier blending in conventional blenders (and for better flavor), I highly
recommend soaking the almonds in the refrigerator for 8 to 12 hours first
(any container will do, just make sure to completely cover the almonds in
water). If you are using soaked almonds, drain the soaked liquid from the
container, rinse two or three times, and then go ahead and make your milk.
- Almond
milk lasts 3 days in the refrigerator. It is super versatile; I have used
it in coffee, over cereal, and in smoothies.
Yummy Almond Milk ~
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