Almond milk is made by mixing almonds with water and then straining the mixture to remove the solids. It can also be made by adding water to almond butter. It has a pleasant, nutty flavor and creamy texture that is similar to regular milk. For this reason, it is a popular choice for vegans and those who are allergic or intolerant to dairy products. Here are the top seven health benefits of drinking almond milk.
1. It is nutritious While almond milk isn't nearly as nutritious as cow's milk, fortified products come close. They often contain added vitamin D, calcium, and protein, making them more nutritionally similar to regular milk. Almond milk is naturally rich in several vitamins and minerals, especially vitamin E.
2. It contains few calories Although almonds are 50% fat and high in calories, store-bought almond milk is a low-calorie beverage. This means you can drink a lot of it without worrying about weight gain. It is also nutritious, providing many nutrients in proportion to its calorie content. Almond milk producers dilute it with water to make the fat content comparable to that of skim milk, which is about 1% fat. One cup of almond milk contains only 39 calories, which is equivalent to half the amount of calories found in a cup of skim milk. However, not all almond milk is the same. Homemade almond milk or certain brands may have a much higher number of calories depending on how many almonds they contain per cup. In addition, some products contain added sugar, so pay attention!
3. Unsweetened almond milk does not raise blood sugar levels
Unsweetened almond milk may be suitable for people with diabetes. Almond milk is also high in fat and protein relative to its carbohydrate content. For this reason, it does not cause a spike in blood sugar levels, making it suitable for diabetics as well as those on a low carbohydrate diet. Just make sure you read the ingredient lists and select products that are as pure as possible.
4. It is dairy free Almond milk contains no cow's milk or other animal products, making it a great option for vegans and those who are intolerant or allergic to milk. Many people are not tolerant of milk sugar (lactose) and are unable to digest it completely. Undigested, lactose passes into the colon where it is fermented by the bacteria present, leading to excessive gas, bloating, diarrhea and associated discomfort. Because it is milk-free, almond milk contains no lactose at all, making it a suitable milk substitute for people with lactose intolerance.
5. Fortified almond milk can strengthen your bones Dairy products are the richest dietary source of calcium. Almonds, on the other hand, are a bad source. To make almond milk more like real milk, producers often fortify it with calcium. Therefore, fortified almond milk is an excellent source of calcium for people who do not consume dairy products, such as vegans or those who are lactose intolerant or allergic to milk. Calcium is essential for building and maintaining bones. For this reason, adequate calcium intake reduces the risk of osteoporosis, a condition associated with weak bones and fractures.
6. It may reduce the risk of heart disease
Observational studies show that regular nut consumption is linked to a reduced risk of heart disease. This is partly because they are rich in vitamin E and contain healthy fats. Oleic acid, the main fatty acid in almond oil, has been linked to beneficial changes in blood lipids. These beneficial changes in the blood lipid profile are associated with a reduced risk of heart disease. While about 50% of the calories in almond milk come from fat, it's generally a low-fat product and likely won't have a significant effect on your blood lipid profile. However, it is a rich source of vitamin E.
7. Fortified almond milk contains a lot of vitamin D
Many people are low or deficient in vitamin D. This increases the risk of brittle bones, fatigue and weak muscles. There are few good sources of vitamin D in food. That is why certain foods are fortified with this. This is especially true for dairy products. Like regular milk, almond milk often contains added vitamin D. This makes fortified almond milk a useful source of vitamin D that can prevent deficiency if consumed regularly.
