Almond milk is a nutritious and low-calorie drink that has outstanding health benefits. It looks like milk and has a delicious nutty flavour. The nutrients like calcium, vitamin E, vitamin D and riboflavin that boosts nutritional content. People who are lactose intolerant can use almond milk as a substitute. Lets take a deep look into how to make almond milk and its health benefits.
Almond Milk – How To and Its Health Benefits
How To Make Almond Milk
- Soak a cup of almonds(200grams) in water overnight
- Add the soaked almonds to a blender and 4 cups of water, then blitz for a few minutes until it becomes smooth
- Strain the liquid until it becomes a fine milk texture, filter the milk to an airtight bottle and store it in the fridge.
- This milk lasts for 2 to 3 days
12 Outstanding Health Benefits Of Almond Milk
1. Low in Sugar
Pure unsweetened almond milk is very low in sugar. One cup or 240 ml of almond milk contains as low as 1 to 2 grams of carbohydrates, while a cup of dairy milk contains 13 grams of carbohydrates which mostly is sugar.
If you are in a low carb diet or a diabetes patient, almond milk is a great way to replace dairy milk. Always make sure to check the nutrient label of the commercial almond milk you are buying if its unsweetened.
2. Low in Calories
Almond milk is much lower in calories than cow’s milk. Even though some tend to assume almonds are high in calories in fat, a very small portion of the almonds comes per serving. Almond milk is, in fact one of the best alternatives for people trying to lose weight.
A cup(240 ml) of whole dairy milk contains 146 calories, while almond contains as little as 30 to 50 calories. This means that almond milk contains 80% lesser calories than dairy milk. Almond milk is a great way to lose weight and you can also include in your everyday recipes like overnight oats and pancakes, while still consuming lesser calories.
I would recommend you to stick the homemade version and use it within 3 days for best nutritious values. Refer above for the recipe.
3. Lactose-Free, Dairy-Free and Vegan
There are a lot of reasons why people go lactose-free, dairy-free and vegan due to religious, health, lifestyle and environmental choices. Being a plant-based drink and easily digestible than dairy milk, almond milk is growing to be a great alternative for people.
Up to 75% of people worldwide are lactose intolerant, in which Asians, Africans and South Americans account to 50-100% and Europeans from 5-17%. Signs that you are lactose intolerant includes stomach pain, bloating and gas. Almond milk is lactose free and easily a better option for lactose intolerant people.
Almond milk is free of milk allergy upto 0.5% of adults. Even though soy milk is also a traditional alternative, since it is high on oestrogen and upto 14% are allergic to it almond milk is a better alternative.
Almonds have easily digestive proteins but may not be a replacement for young kids or infants. Always consult your paediatrician for specialised formulas.
4. High in Vitamin E
Almonds are well known for being rich in vitamin E. In fact, you get 36% of your daily requirement of vitamin E in just 28 grams or 1 ounce of almonds. So, almond milk is also a great source of vitamin E. A cup of almond milk meets 20-50% of your daily requirement.
Vitamin E is essential in combating inflammation and stress in body. It plays vital role in protecting against bone degradation, eye problems, cancer and heart diseases. It is also found that almond milk helps benefit brain health and may prevent diseases like Alzheimer’s.
5. Reduces Blood Pressure
A report found in Scientific Research Publishing states almond milk helps in reducing and maintaining blood pressure (R). Since all vitamins and minerals found in soy and dairy products are found in almonds itself, almonds are a great alternative to them.
Since almonds are easily digestible, the minerals and vitamins gets easily absorbed into blood cells and has improved functioning. Blood pressure occurs when there is blockage of free flow of blood to and from different parts of body. For it to function properly body needs vitamin D and minerals like phosphorus. Almonds supply these essential nutrients while also helps in keeping heart healthy by maintaining blood pressure.
6. Kidney Health
People with kidney problems are recommended to avoid milk due to its high potassium and phosphorus levels. Too much phosphorus can not be absorbed well by kidneys, hence has a risk of heart and bone disease. Too much potassium can lead to heart diseases and death.
A cup of whole dairy milk contains 233 mg of phosphorus and 366 mg of potassium. While a cup of almond milk contains only 20 mg of phosphorus and 160 mg of potassium (R).
Considering the level of risk involving your kidneys and individual requirements, the level of potassium and phosphorus requirement changes (R).
7. Good source of Calcium
Dairy products are without a question a great source of calcium. In fact, just a cup of milk covers upto 28% of your daily recommended intake of calcium (R). Almonds, on the other hand, provides 7% of your daily requirement in an ounce(28 grams). So, a cup of almond milk (240 ml) provides 20–45% of the recommended daily intake.
Calcium helps in proper functioning of nerves, heart and muscles. It is very essential to include them in your diet in you are a woman since you get into osteoporosis after your 30s. Other sources of calcium are cheese, yogurt, fish, seeds, legumes and leafy greens.
8. Rich in Vitamin D
Vitamin D is a very important nutrient, not just for your bones but for heart and immune system. Body produces vitamin D when exposed to sunlight, but due to long work hours we do not get enough vitamin D.
Vitamin D deficiency can lead to cancer, heart diseases, high blood pressure, muscle weakness, fertility issues, muscle weakness, osteoporosis and immunity problems. There are only few foods that contains vitamin D including milk products.
Since most people are lactose intolerant and health conscious, almond milk are a great alternative. A cup of almond milk contains 25% of your daily recommended vitamin D intake.
9. Reduces Risk Of Heart Diseases
Almond milk is completely void of cholesterol, hence that makes it an enabler for healthy strong heart. Regular consumption of almonds helps in reducing heart diseases according to a report (R). Besides almonds also helps in keeping blood pressure from rising and maintains it, which prevents further heart complications.
10. Boosts Immunity
Almond milk also helps in building strong immunity system. It is rich in various vitamins and minerals that aids a healthy immune system. A healthy immune system wards off germs and health issues form body. Regular consumption of almond milk keeps your body healthy and strong.
11. Improves Muscle Health
Muscles are a great way to maintain health. They help in storing energy better and makes you feel stronger. Building muscles starts from right kind of nutrients. Almonds being a great source of riboflavin, vitamin B and calcium, it helps in muscle strength and growth. Consumption of a cup of almond milk provides 20-45% of daily need of calcium for our body (R). Almonds are also a great source of protein, hence helps to repairs and maintains body.
12. Skin Health
Vitamin E in almonds is great for skin health. The minerals and antioxidants in it also assists in repairing damaged skin and also prevents premature ageing. Consuming almond milk regularly helps you keep skin soft and plump.