Is almond milk good for you? Benefits and Side effects


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, persons 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. Its health benefits are mainly because of its composition of almonds. Almonds are of vitamins, minerals, low in cholesterol, and high in antioxidants. These compounds make almond 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 basically 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, reduce colon cancer, full of vitamin E, calcium and potassium, and antioxidants.

Amazing components present in Almond milk

1. No cholesterol

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 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 preventing oxidative stress (3).

3. Almond milk is rich in protein

It is also rich in protein, 100 grams of almond contains almost 21.1 grams of protein. As we all know that protein is an essential part of our body.

4. Vitamin E source

Almond milk is also rich in vitamin E. As we all know that vitamin E is a fat-soluble nutrient and is very important for the body as it acts as an antioxidant, immune booster.

5. Mineral-rich

It also has calcium, a moderate source of phosphorus and potassium, magnesium, manganese, and zinc.

Almond milk benefits

1. Healthy heart

It has no cholesterol and has high protein fiber and unsaturated fat, therefore, is good for the heart.

2. Weight loss

Almond milk also helps in losing weight as this also contains no cholesterol, low calorie, and 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 the patients who are considering renal diet (4) because it contains low phosphorus and potassium, unlike dairy milk.

5. Controls blood pressure

A study (5) shows that almond milk 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 the dietary milk products although they are low in protein still, they fulfill certain requirements like that of traditional milk.

7. Probiotic

Almond milk, when fermented with probiotic bacteria, 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 also helps in lowering the serum cholesterol level.

8. Healthy skin and hair

As 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 allergy from 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 cows 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 almond milk is the most 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?

Almond milk is easy to prepare in the home all we need is soaked almonds, water, and a grinder.

  1. Soak the almonds overnight for one glass milk soak nearly 1 cup of almonds.
  2. Remove the covers and wash the almonds. Grind it with water (3-4 cups) into a mixer grinder.
  3. Grind till the milk become creamy.
  4. Strain the mixture through a cheesecloth or a nut milk bag.
  5. Store in the fridge for use.


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