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Almond milk Best seller Milk substitute due to the increasing popularity of plant-based diets.
Let’s look at the nutrition of almond milk and the potential benefits (plus the drawbacks) of adding almond milk to your diet.
What is almond milk?
To manufacture Almond milkGround almonds are soaked in water, then filtered to remove the fibrous parts.
The result is a smooth, sweet and naturally coated liquid.
Since almond milk is diluted with water, some manufacturers will add thickeners to give it a milky texture.
If you do not like additives, try making almond milk at home with our following Homemade almond milk recipe Only two ingredients – almond and water!
How healthy is almond milk?
According to Brittany Crump, MPH, RD at Savor the nutrition: “Almond milk can be a good healthy alternative to cow’s milk if you are allergic to dairy products or lactose intolerance. I recommend it if you like the taste and are looking to add a good source of dairy-free calcium.”
Is almond milk healthier than real milk (also known as cow’s milk)? not exactly.
Homemade almond milk is not as nutritious as cow’s milk. It is not fortified and lacks some vitamins, minerals, and protein.
Almond milk is usually bought at the store fortified With Calcium and Vitamins A, D, and E.
Cow’s milk is also fortified with Vitamins A and D.
As shown in the table below, both types of milk are nutritionally similar, with the exception of cow’s milk containing more calories, protein, riboflavin, and some minerals (such as selenium, magnesium, and phosphorous).
So, which is the healthiest milk? It all depends on your needs and preferences.
Cow’s milk is a nutrient dense food and is usually a Top source Of calcium and vitamin D.
This fact is true for any form of milk.
But almond milk is the clear winner if you are lactose intolerant, have an allergy to dairy products, or follow a vegan diet.
| Unsweetened almond milk (1 cup) | Low-fat cow’s milk (1 cup) | |
| Calories | 37 | 105 |
| Fat (g) | 2 | 2 |
| Protein (g) | 1 | 8 |
| Carbohydrates (g) | 3 | 13 |
| Calcium (mg) | 449 | 307 |
| Magnesium (mg) | 15th | 29 |
| Selenium (μg) | 0.2 | 5 |
| Phosphorous (mg) | 22 | 251 |
| Riboflavin (mg) | 0 | 0.3 |
| Vitamin E (mg) | 7 | 0 |
| Vitamin A (μg) | 220 | 142 |
| Vitamin D (μg) | 2.4 | 2.7 |
4 benefits of almond milk
1. Almond milk is low in calories
The nutritional facts of almond milk show that a cup is only 37 calories compared to 105 calories for low-fat milk.
No wonder caffeine enthusiasts replace cow’s milk with almond milk in their daily coffee drink!
While this may sound like a calorie-saving food swap, it doesn’t mean you can’t overeat elsewhere.
2. Almond milk is rich in Vitamin E.
Almonds are naturally rich Vitamin E., An antioxidant that protects you from harmful free radicals from the environment and normal human metabolism.
Just a cup of almond milk supplies about 50% of your Vitamin E needs!
3. Almond milk is useful for some types of allergies and allergies
After childhood About 65% Of us will have a hard time digesting lactose Main sugar In milk. Almond milk will be easier on your stomach if you belong to this camp.
Additionally, people with allergies to milk or soy – both are severe Predominant sensitivityWe can appreciate the presence of almond milk.
4. Almond milk makes for vegetarian diets
Followers of a vegetarian or vegan diet can use almond milk as a one-on-one substitute for cow’s milk in recipes from baked goods to soups, smoothies and even that. Oatmeal with basic almond milk.
3 possible disadvantages of almond milk
1. Almond milk contains less protein
“Almond milk contains only 1 gram of protein per serving, while cow’s milk contains 8 grams of protein per serving,” says Crump.
Additionally, the protein in cow’s milk is “high quality,” meaning that it is complete (contains all 20 amino acids) and contains High biological value (Your body can use them efficiently.)
Protein is vital to form approx All your bodily structures, Including skin, hair, bones, muscles, blood, etc.
2. Almond milk may contain added sugar and other additives
Store-bought almond milk may contain Excess sugar – The things we should be underestimating – to improve their taste.
It may also contain some types of almond milk Carrageenan, Seaweed extract to make milk thick and creamy.
While it contains carrageenan Safely They have been used for many years in food production, with people Irritable Bowel Syndrome You may find it can cause gas and bloating.
Don’t like sneaky additives? Look for unsweetened almond milk, and remember to check the ingredient list before purchasing.
3. Almond milk is not completely sustainable
While the carbon footprint of almond milk is lower compared to cow’s milk, growing almonds for commercial needs could occur Negatively affect the environment.
It takes 15 gallons of water to grow 16 almonds – just imagine the scale of the problem in drought-prone California, where 80% of the world’s almonds are grown.
