Making almond milk is as simple as blending peanut butter with water and filtering out the solids. In addition to adding moisture to almond butter, you can also make it this way. A satisfying nutty taste and a creamy texture make it comparable to regular milk. Therefore, an increasing number of people who follow vegan diets or are intolerant to milk turn to this product.
Almost all supermarkets provide almond milk in their health food sections. Additionally, it is effortless to make at home. There is a wide variety of commercial almond milk available on the market. Choosing almond milk that does not contain added sugar is the healthiest choice.
There are numerous benefits of almond milk, but we describe here 6 benefits of almond milk as almond milk is rich in calcium and vitamins. Numerous controlled studies indicate that whole almond may have various health benefits, but almond milk may not provide these same benefits. In most cases, the almonds are blanched (without the skin), so the milk is strained. In this process, most of the fiber and antioxidants in the almonds are removed.
Water has also been added to almond milk. Compared to whole almonds, the oil is less concentrated in nutrients. According to Nutritionists, almond milk’s nutritional value depends on the number of almonds used to make it, how much water it contains, and whether or not it has any added vitamins and minerals. For example, in many recipes on the Internet, you are instructed to make two cups of almond milk from one cup (143 grams [g]) of almonds. In contrast, commercial almond milk is typically much more diluted. Here is a list of some crucial benefits of almond milk.
6 Benefits Of Almond Milk
1. It Is Nutrient-Rich
Despite almond milk’s lack of nutrition, enriched products are significantly more nutrient-dense than cow’s milk. Nutritionally, they are more similar to regular milk since they usually contain calcium, vitamin D, and protein. The benefit of almond milk is its low calories. Also, it includes a variety of vitamins, minerals, and even antioxidants. The body and those in milk do not absorb some minerals in almond milk. This is partly due to phytic acid in almonds, an antinutrient reducing iron, zinc, and magnesium absorption. Due to its lack of nutritional value, almond milk is unsuitable as a milk substitute.
2. Lack Of Calories
Cow’s milk contains much more calories than almond milk. Some people find this confusing, considering almonds are high in calories and fat. Despite this, almonds are only found in a tiny portion of almond milk due to their processing. Here are the beautiful benefits of almond milk as it is suitable for those who want to lose weight. One cup (240 ml) of whole dairy milk contains 146 calories, while unsweetened almond milk contains 30–50 calories. Therefore, almond milk has 65–80% fewer calories than other milk types.
Losing weight can be achieved by reducing calorie intake, especially when combined with exercise. It is possible to manage conditions like diabetes by losing only 5–10% of your body weight. Simply substituting almond milk for two or three daily servings of dairy would result in a daily calorie reduction of 348 calories if you are trying to lose weight. Almond milk causes fewer calories to be burned during your body’s metabolism, so it can be a simple way to boost fat burning. Sugars added to sweetened commercial varieties can significantly increase their calorie content. Moreover, unfiltered homemade versions may contain more almonds, which may also have more calories.
Dairy-free is another essential benefit of almond milk for those who follow a vegan diet or have lactose intolerance and milk allergies. In addition to cow’s milk, almond milk is a good substitute for other animal products.
Among the many lactose-intolerant people, few can fully digest milk sugar (lactose). These individuals experience excessive gas, bloating, diarrhea, and other discomforts due to undigested lactose reaching the colon, fermented by the resident bacteria. The absence of lactose in almond milk makes it a suitable milk replacement for lactose intolerants.
4. Reduce The Risk of Heart Disease
Reducing the rate of heart disease is a significant benefit of almond milk. According to observational studies, regular consumption of nuts may reduce the risk of cardiovascular disease. Part of the reason is that they contain healthy fats.
The amount of oil in almond milk is 1% by weight. Approximately 90% of the oil is unsaturated. Almond oil contains oleic acid, an essential fatty acid that helps regulate blood lipid levels.
Researchers found that eating 66 grams of almonds or almond oil every day for six weeks lowered cholesterol levels by 6% and triglycerides by 14% in healthy adults. In addition, it caused a 6% increase in high-density lipoprotein cholesterol. This reduction in the risk of heart disease is associated with these beneficial changes in the lipid profile.
Even though almond milk contains about half of its calories as fat, it is typically a low-fat product and probably won’t significantly affect your blood lipid profile. Several of the health benefits of almonds may be attributed to a combination of vitamin E and bioactive plant compounds, including polyphenols. Compounds with these properties reduce inflammation and promote cardiovascular health.
5. Almond Milk May Strengthen Your Bones
In our diet, calcium is primarily found in dairy products. Unlike almonds, however, they are relatively deficient in this nutrient. It is usually fortified with calcium so that almond milk can be more like natural milk. One cup may contain 37% of your daily calcium requirement if you drink commercial almond milk. In this way, another benefit of almond milk is that it contains calcium, which helps to strengthen our bones.
Calcium in cow’s milk, on the other hand, provides 23% of your daily calcium needs, depending on the type and brand. Almond milk, therefore, is an excellent calcium source for people who do not consume dairy products, such as vegans and people who cannot tolerate dairy products. Bones require calcium to maintain and build. In this way, an adequate calcium intake decreases the risk of osteoporosis, which results in broken bones.
6. Low In Phosphorus, With A Moderate Amount Of Potassium
Milk’s high phosphorus and potassium levels cause chronic kidney disease patients to avoid it. They risk building up in the blood because their kidneys cannot flush these nutrients properly. And it’s a benefit of almond milk that kidney patients and heart patients can use it.
Hyperparathyroidism, heart disease, and bone illness can all be aggravated by excessive phosphorus levels in the blood. A high potassium intake is associated with cardiac irregularities, heart attacks, and death. Almond milk contains 20 mg of phosphorus and 160 mg of potassium per cup (240 ml), whereas dairy milk contains 233 mg of phosphorus and 366 mg of potassium. As a result, you may need to contact the manufacturer to verify how much each brand has.
The amount of potassium and phosphorus you need and the limits you should observe may depend on your current stage of kidney disease and blood level of potassium and phosphorus. If, however, you are concerned about potassium and phosphorus levels, almond milk may be a suitable substitute. In this way, it’s one of the attractive benefits of almond milk.
Milk alternatives like almond milk are tasty and nutritious. There are several benefits of almond milk as it contains Calcium, vitamin E, and vitamin D are abundant in this low-calorie, low-sugar snack.
Additionally, this product is suitable for people who have lactose intolerance, a dairy allergy, kidney disease, veganism, and other reasons why they avoid dairy, and this product is hypoallergenic. Almond milk is just like regular dairy milk in that it can be used however you want. It can be added to cereal or coffee, mixed into smoothies, or used in ice cream, soup, or sauce recipes.
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