Nowadays plant-based or non-dairy milk products are growing fast as an alternative to cow’s milk. Almond milk is becoming more popular because of its high demand among vegans. Almond milk is good for those having lactose intolerance, or concerns regarding cholesterol and fat. Therefore a detailed research-based discussion is given here whether is almond milk good for you or not. The benefits of almond milk are mainly because of its composition.
Almonds are of vitamins, and minerals, low in cholesterol, and high in antioxidants. These compounds make almonds great for those who want to stay away from heart diseases, skin problems, diabetes, obesity, and other problems.
Almond is a fruit from the almond tree (Prunus amygdalus) which is a deciduous tree reaching up to 4 to 5 meters. Fruit harvesting begins after the third year. It is mainly valued for the balanced composition of various proteins and fat along with fibers, vitamins, and minerals. Almond milk is an oil-in-water emulsion (1).
Geographical distribution
The almond tree grows mainly in the Mediterranean region, the Middle East, Afghanistan, Southern Europe, and California. Almond fruits have many health benefits like healthy for the heart, antidiabetic, healthy for skin and hair, full of vitamin E, calcium and potassium, and antioxidants.
Is almond milk is healthier than regular milk?
Because of the following components, we can say that yes this milk is healthier than regular milk.
1. Low in saturated fat
Almond milk has a low content of saturated fat and a lack of cholesterol with high protein, fiber, and unsaturated fatty acids (2). Therefore drinking this possibly takes a good check on the cholesterol level and keeps the heart healthy.
2. Rich source of alpha-tocopherol
It has abundant alpha-tocopherol which is the main key compound to fight against free radicals, therefore potentially preventing oxidative stress (3).
3. Almond milk is rich in protein
It is also rich in protein, 100 grams of almonds contains almost 21.1 grams of protein. As we all know protein is an essential part of our body.
4. Vitamin E source
Almond milk is also rich in vitamin E. As we all know vitamin E is a fat-soluble nutrient and is very important for the body as it acts as an antioxidant, and immune booster.
5. Mineral-rich
It also has calcium, a moderate source of phosphorus and potassium, magnesium, manganese, and zinc.
Almond milk benefits
1. Potentially healthy heart
It has low cholesterol and has high protein fiber and unsaturated fat, therefore, is possibly good for the heart.
2. May help in weight loss
Almond milk also helps in losing weight as this also contains no cholesterol, low in calories, and is low in fat, therefore, it can be good for those who are considering dieting to shed some kilos.
3. Lactose-free
Almond milk is plant-based, therefore, it does not contain any lactose. Hence is good for people who have lactose intolerance.
4. Healthy Kidney
This proves best for patients who are considering a renal diet (4) because it contains low phosphorus and potassium, unlike dairy milk.
5. May control blood pressure
A study (5) shows that almond milk potentially helps in maintaining systolic and diastolic blood pressure. Almond milk is a good source of alpha-tocopherol, which has an important role in improving the health of blood vessels and preventing blood circulation diseases.
6. Vegan diet
It is good for those who are vegan or purely vegetarian. This milk is a nice alternative to dietary milk products although they are low in protein, they fulfill certain requirements like that of traditional milk.
7. May acts as a probiotic
When fermented with probiotic bacteria, this acts as a health-promoting food. The combination, therefore, shows the probiotic nature and is, therefore, good for digestion. Therefore due to its probiotic nature may help in lowering the serum cholesterol level.
8. Healthy skin and hair
It is rich in vitamin A and we all know that vitamin A is necessary for glowing skin and healthy hair.
Side effects of almond milk
1. Allergic
Not suitable for persons who have allergies to nuts.
2. Not for infants
Not suitable for infants or toddlers who have CMA or cow’s milk allergy. Almond milk does not contain allergens like that of cow’s milk, but it is also not fortified with sufficient minerals and protein therefore not given to infants.
3. Bloating
Excess drinking may cause bloating and abdominal cramps.
Is almond milk is good for you?
Well, it is the best solution for those who follow a vegan diet or who are lactose intolerant. This milk is rich in proteins and minerals. Not only this it has full of vitamin E and other vitamins. Studies (6) suggested that this is the preferred milk than any other plant-based milk in terms of color, flavor, and taste. This milk is more nutritionally dense and also low in calories. It is mainly beneficial for those who are suffering from cardiovascular problems or iron and zinc deficiency.
How almond milk is made?
It is easy to prepare at home all we need is soaked almonds, water, and a grinder.
- Soak the almonds overnight for one glass of milk soak nearly 1 cup of almonds.
- Remove the covers and wash the almonds. Grind it with water (3-4 cups) into a mixer grinder.
- Grind till the milk becomes creamy.
- Strain the mixture through a cheesecloth or a nut milk bag.
- Store in the fridge for use.
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[…] Almond milk is great for those who want to stay away from heart diseases, skin problems, diabetes, obesity, and other problems. As almond milk is rich in protein, vitamin E, manganese, calcium. Almond milk also possesses a prebiotic property that helps in lowering the serum cholesterol level (2). […]