Is Almond Milk Healthy
Almond milk is made from a nut that is rich in nutrients. For this reason, it can score high in the following vitamins and minerals :
- Vitamin E
Especially the latter vitamin is present in a remarkable concentration in almond milk.
Provided that it is natural almond milk, obtained only from almonds, the following health benefits can also be associated with it:
- Reduction of cardiovascular disease as well as general mortality
- Prevention of neurodegenerative diseases such as Alzheimers disease
- Reduction of body fat percentage
Which Milk Is Best For Weight Loss
When it comes to weight loss, milk is a good choice. If you want to have your morning coffee guilt-free from your favorite barista, or your instant coffee at home, or to add to your healthy breakfast cereal, the simple answer is to look at the calorie breakdown.
Its obvious that almond milk is the winner when it comes to calorie count and weight loss.
This is due to the fact that it is created from pulverized almonds and water, with research indicating that it comprises just about 14% almonds and the rest is water.
Because almond milk is poor in protein and calcium, other sources of protein and calcium should be included in the diet.
How Many Calories Are In Almond Milk
A serving of almond milk contains 39 calories.
A side-by-side comparison of almond milk vs. cow milk on this point reveals almond milk as the clear winner. Cow’s milk contains 103 calories per serving. Cow’s milk has the highest caloric content of any milk. Meanwhile, almond milk has the lowest.
Importantly, this comparison only holds for unsweetened almond milk. Sweeteners and other flavorings can add significant calories.
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Does Almond Milk Cause More Phlegm
A persistent myth about milk that drinking it can lead to the production of more gooey mucus in your bodys airways is completely false, a new review finds. But the milk-mucus connection is simply a myth, said review author Dr. Ian Balfour-Lynn, a pediatric pulmonologist at Royal Brompton Hospital in London.
Cows Milk Vs Almond Milk: Which Is Healthier
Cow milk is an essential part of everyones diet for centuries. The production of cows milk is increasing day by day. In 2019 the UKs milk industry generated 4.473bn pounds, which shows peoples interest in cows milk. But, as science is making progress and people take care of their health, most nutritionists recommend that cow milk is not suitable for their health.
So, people are gradually moving towards other plant-based milk. In plant-based milk, some nutritionist recommends that almond milk ishealthier than the cows milk. Now the question arises here is that if this statement true or not? Lets find out by comparing the benefits and disadvantages of almond milk and cow milk.
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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.
Facts About Almond Milk
1. How Its MadeAlmond milk can easily be made at home. The method used to make fresh almond milk is to soak almonds in water and then blend then in a blender or food processor with a sweetener and some water. The mixture is then strained using cheesecloth. In factory produced almond milk there are additional nutrients and protein added.
2. NutritionThe protein that you get from a single glass of almond milk is 2 grams. You can increase the amount of protein by adding in a scoop of protein powder to your almond milk. You also get calcium, 30 percent of your daily need. Almond milk also provides vitamin benefits, providing you with half of your daily value of vitamin E, 10 percent of vitamin A, and 25 percent of vitamin D.
3. No Cholesterol Almond milk is completely cholesterol free, making a great heart healthy milk alternative. Almonds have also been proven to reduce your risk of developing coronary heart disease. The presence of potassium in almond milk is also a wonderful aid for your heart because it is a vasodilator which reduces the strain put on the muscle.
4. Breast Milk SubstituteThe minerals and vitamins that are found in almond milk are extremely similar to the same ones found in a mothers breast milk. Vitamin D and C and iron are all key components in the growth of babies, and are all found plentifully in almond milk. It is also rich in protein, making it a perfect substitute.
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Lactose Intolerance Vs Cows Milk Protein Allergy
A lactose intolerance or sensitivity results when the body cannot break down lactose, the sugar in milk. In contrast, a cows milk protein allergy is a reaction by the immune system to a protein found in milk.
If your child has a sensitivity to lactose, low-lactose milk such as goats milk may be a good alternative and provide a very similar nutrient composition as dairy products. However, if your child has a true milk protein allergy, goats milk will likely be of no benefit to your child.
How Many Ww Points In Almond Milk
Have you ever wondered which foods are the most often tracked on the WW app? We did some research to find out which foods Weight Watchers members monitor the most, and we were pleasantly surprised to find that the majority of the meals are nutritious many of them are even on the WW zero point food list!
Most fruits and non-starchy vegetables cost 0 points, as you can see from our list of the most monitored meals on the Weight Watchers app. Thats WWs way of asking you to eat a lot of them, and theyre a wonderful sugar substitute when youre craving something sweet.
This WW points list only includes the most common meals monitored by Weight Watchers if youre a member, you can access thousands more on the app:
Meal kits: Have you considered signing up for a healthy meal delivery service? Purple Carrot and Home Chef have $30+ coupons!
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Enriched Almond Milk Is High In Vitamin D
Many people are low or deficient in vitamin D. This raises the risk of brittle bones, fatigue, and weak muscles .
There are few good sources of vitamin D in the human diet. Thats why a common public health strategy is to enrich certain foods with vitamin D. This especially applies to milk products.
Just like regular milk, almond milk often contains added vitamin D. The amount of vitamin D varies between products. For example, 1 cup of almond milk may contain 2.62 micrograms, which is 13% of your DV. A cup of vitamin-enriched cows milk contains similar amounts .
This makes enriched almond milk a useful source of vitamin D that can prevent deficiency if you consume it regularly.
Bottom line: Almond milk is often enriched with vitamin D, and consuming it often may help prevent vitamin D deficiency.
How To Choose The Best Almond Milk
Most local grocery stores offer a variety of almond milks.
When choosing a product, be sure to look for an unsweetened variety. You can also select a type without added gums or emulsifiers if these ingredients are a concern to you.
Finally, if you follow a restricted diet, such as veganism or vegetarianism, and are concerned about your nutrient intake, choose almond milk that is fortified with calcium and vitamin D.
Homemade and some local options may not contain these nutrients.
To reap the most benefits, choose almond milk that is unsweetened, unflavored, and fortified with calcium and vitamin D.
To make your own almond milk, follow this simple recipe.
- 2 cups of soaked almonds
- 4 cups of water
- 1 teaspoon of vanilla extract
Soak the almonds in water overnight and drain before use. Add the almonds, water, and vanilla to a blender and pulse for 12 minutes until the water is cloudy and the almonds are finely ground.
Pour the mixture into a mesh strainer that is placed over a bowl and lined with a nut milk bag or cheesecloth. Be sure to press down to extract as much liquid as possible. You should get approximately 4 cups of almond milk.
Place the liquid into a serving container and store it in your refrigerator for 45 days.
To make your own almond milk, add soaked almonds, water, and vanilla extract to a blender. Pour the mixture through a cheesecloth and mesh strainer. Store the remaining liquid in your refrigerator for 45 days.
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Choosing An Alternative Milk
Plant or alt-based milksincluding those made from nuts, seeds, legumes, or cereal grainsare increasingly popular. Buoyed by the healthful properties of almonds, almond milk stands out from this pack.
Almond milk is creamy and comes in many flavors and varieties, including vanilla, chocolate, honey, sweetened, and unsweetened, adding to its appeal.
But while whole almonds are rich in fiber, protein, the antioxidant powerhouse vitamin E, and more, does almond milk stack up?
Vegan And Free From Lactose Soy And Nuts
Oat milk is a sensible option for those with certain dietary restrictions.
Since its based on oats and water, its vegan and free of nuts, soy, and lactose.
Though oats are naturally gluten-free, they can be processed in the same factories as gluten-containing grains that may contaminate them .
If you prefer guaranteed gluten-free oat milk, check the label to make sure your chosen product is made with certified gluten-free oats. Alternatively, you can make homemade oat milk using certified gluten-free oats.
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Oat Milk Vs Almond Milk
Image by Canva Photos
Its no secret that plant-based milks are more expensive than traditional cows milk. Their manufacturing process is longer and requires more resources. However, when you break down the different kinds and brands of non-dairy milks, they do tend to vary in price. Almond milk typically costs about $4.30 a gallon, whereas oat milk will usually be priced at just over $5 per gallon. Both kinds of milk can usually be found in a cardboard box in the pantry section of grocery stores and chilled in the dairy refrigerator section. While oat milk is more expensive, it does tend to have a longer shelf life than almond milk.
Almond milk is the less expensive option
One of the main reasons people consume milk is to make sure their bodies are getting enough calcium and protein. Both almonds and oats have some degree of natural protein, but most brands will fortify their products to add calcium. Almonds are higher in protein than oats. They also have more healthy fats and vitamin E. Oat milk does have slightly more fiber, which lends to a reasonable amount of protein. As long as whatever brand youre drinking fortifies their beverage, both oat milk, and almond milk have about the same amount of calcium. To ensure youre getting the maximum amount of nutrients possible, make sure the brand of almond milk or oat milk youre drinking is fortified.
Almond milk is higher in protein
Oat milk offers a better taste
Is Califia Almond Milk Healthy
Best Overall: Califia Farms Unsweetened Pure Almond Milk
The shortlist of ingredients and creamy flavor makes Califia Farms Unsweetened Pure Almond Milk the top choice among consumers and nutritionists alike. It only contains 35 calories per serving, but its a good source of calcium and is naturally dairy-free.
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Dairy Does Not Necessarily Reduce The Health Benefits Of Antioxidant
Even though the majority of studies found that milk decreases antioxidant capacity, many found that it only does so to a certain extent.
For example, several studies found that milk decreased the antioxidant capacity of foods or drinks by 30%, at the most .
That means that at least 70% of their antioxidant capacities remained unaffected.
Its also important to understand that a decrease in the antioxidant capacity of a food does not directly translate to a decrease in its health benefits.
Currently, no studies have directly examined whether consuming dairy with high-antioxidant foods affects the health benefits, such as reducing the risk of dementia or heart disease.
However, one review of the effects of tea on heart disease found interesting results.
It found that drinking tea protected against heart disease in most countries, but that the risk of heart disease in the UK and risk of stroke in Australia increased with every three cups of tea consumed per day .
The authors suggested that this difference could be because tea is usually consumed with milk in the UK and Australia. However, this is only a hypothesis, and there are many other potential explanations as well.
At the moment, the evidence is too conflicting to know for sure whether milk blocks a few antioxidants or whether it inhibits the health benefits of antioxidant foods.
Why Does Almond Milk Lack Protein
If youre like me and drinking almond milk because you think youre getting all the nutrition benefits of cows milk without the carbohydrates, think again!
While almonds are high in protein, a serving of almond milk contains only 1 gram of protein compared with dairy milks 8 grams because its mostly water. Almond milk doesnt contain calcium either.
I learned this surprising nutrition nugget at Divabetics Virtual Scavenger Hunt & Smoothie Party this past week when our special guest,Jill Weisenberger MS, RDN, CDE, CHWC, FAND, asked me to look at the nutritional label on my carton of almond milk.
The good news is that unsweetened almond milk is typically lower in calories than other milks, and free of saturated fat and is naturally lactose-free.
But Almond milk isnt the only alternative milk that contains little to no protein either.
Coconut milk also contains very little protein and no calcium but the same amount of saturated fat as whole milk.
Cows milk sold in the United States is usually fortified with vitamins A and D too. And a 8-ounce serving of milk contains 12 grams of carbohydrates.
Soy milk is the only plant-based milk that contains complete protein and has the most protein of all the plant-based milks, says Jennifer McDaniel, a spokesperson for the Academy of Nutrition and Dieteticson the AARP website. Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose.
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Making Your Almond Milk Consumption A More Natural Choice
If you find the taste of plain almond milk difficult to stomach, consider other ways to make it more appealing. Including it as an ingredient in recipes with other naturally sweet ingredients is one option. For example, this pumpkin spice smoothie combines almond milk with the natural sweetness of pumpkin puree.As you look for almond milk products, also examine the label for other additives. Besides sugar, some almond milk products are high in salt.
They may also contain gums and emulsifiers to improve texture. While these are generally safe in small amounts, studies suggest particular caution with carrageenan. This emulsifier has been linked to disturbances in gut health. Because of these concerns, many almond milk products use other safer thickeners.
Almond Milk Is Low In Protein
In fact, the biggest drawback of almond milk centers around your reason for reading this articleprotein. Your body needs protein to function. Protein builds muscle. It also promotes skin and bone health. Furthermore, proteins are necessary for your body to produce essential hormones and enzymes.
Experts recommend that people consume approximately 0.36 grams of protein per pound of body weight. For the average sedentary man, this equates to 56 grams of protein a day. The average sedentary woman needs 46 grams of protein a day.
As a person’s activity levels increase, protein requirements increase accordingly. Unfortunately, almond milk contains little protein.
If you are unsure of your protein intake requirements based on your goals, body type, and activity level, please spend 45 seconds and use the AGN Roots Protein Calculator
Using Almond Milk and Other Nutrition Choices to Increase Your Overall Protein Consumption
Almond milk’s relatively low protein content does not mean that health-conscious consumers should avoid almond milk. Instead, it simply means that they must look for additional sources of protein in their diets as well.
These sources can include, other nuts, beans, and seeds. Animal products, such as eggs, chicken, beef, and fish, are also high in protein. If you choose not to consume animal products, other plant-based protein sources include tofu and tempeh.
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How To Shop For Non
You may find that different needs and eating occasions call for different varieties of milk. Just as I stock quinoa, brown rice and other wholesome grains, I stock dairy milk, almond milk and pea protein milk at home. Whether Im lightening my coffee, making overnight oats or adding creamy texture to soups and sauces, each serves a different purpose. Overall, there are a few things to keep in mind when buying a milk alternative.