Hi everyone,
This is me Pooja again come with my new post. today I am going to talk about almond milk, sounds like yummmm.... I know its so yummy but did you guys know the benefits of almond milk.
Almond milk is the most popular plant milk in the india. It is rich in several healthy nutrients, but compared to whole almonds it is watered down and missing most of the fiber.
While its health effects have not been directly examined in controlled studies, some of its components have been studied extensively.
This is a review of almond milk and its health benefits.
What Is Almond Milk?
Almond milk is made by blending almonds with water and then straining the mixture to remove the solids. It can also be made by adding water to almond butterIt has a pleasant, nutty flavor and creamy texture that’s similar to regular milk. For this reason, it is a popular choice for vegans and those who are allergic or intolerant to dairy.
You can find almond milk in most supermarkets, usually in the health food section. It is also very easy to make at home.
Commercial almond milk comes in a variety of brands and flavors. For health reasons, it is best to choose almond milk that does not contain added sugar.
Most brands are also enriched with vitamins, minerals or protein. If you do not eat dairy, you might benefit from choosing products that are enriched with calcium.
1. It Is Nutritious
Although almond milk is not nearly as nutritious as cow’s milk, enriched products come close.They frequently contain added vitamin D, calcium and protein, making them more similar to regular milk in nutritional content.
However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.
2. It Is Low in Calories
Although almonds are 50% fat and high in calories, commercial almond milk is a low-calorie beverage.This means that you can drink a lot of it without having to worry about weight gain It is also nutrient dense, providing lots of nutrients relative to its calorie content.
Producers of almond milk dilute it with water to make its fat content similar to that of low-fat milk, which is around 1% fat.
One cup of almond milk contains only 39 calories, which is half the amount of calories found in one cup of skim milk
3. Unsweetened Almond Milk Doesn’t Raise Blood Sugar
A large part of the almond milk on the market is loaded with added sugarSugar-free almond milk, on the other hand, is a low-carb beverage, containing only 0.6% carbs (1.5 grams) per cup .
In comparison, low-fat cow’s milk contains 5% carbs, totaling 12 grams in one cup.
Almond milk is also high in fat and protein relative to its carb content. For this reason, it doesn’t cause a spike in blood sugar levels, making it suitable for diabetics, as well as those who are on a low-carb diet.
4. It Is Dairy-Free
Almond milk contains no cow’s milk or other animal products, making it a great option for vegans and those who are intolerant or allergic to milk.Many people are intolerant to milk sugar (lactose) and unable to completely digest it. Undigested lactose passes down to the colon where it is fermented by the resident bacteria, leading to excessive gas, bloating, diarrhea and associated discomfort.
However, make sure to read the ingredient lists and select products that are as pure as possible.
5. Enriched Almond Milk May Strengthen Your Bones
Dairy products are the richest dietary source of calcium. In contrast, almonds are a poor source.To make almond milk more similar to real milk, producers often enrich it with calcium. For instance, one cup of commercial almond milk may contain up to 45–50% of the RDI .
In comparison, the calcium content in one cup of cow’s milk may range from 28–31% of the RDI .
As a result, enriched almond milk is an excellent calcium source for people who don’t consume dairy products, such as vegans or those who are intolerant to lactose or allergic to milk.
Calcium is essential for building and maintaining bones. For this reason, an adequate calcium intake reduces the risk of osteoporosis, a condition associated with weak bones and fractures .
6. 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 vitamin E and contain healthy fats .Almond milk is 1% oil by weight, around 90% of which is unsaturated
Oleic acid, the main fatty acid in almond oil, has been linked to beneficial changes in blood lipids .
One study in healthy adults showed that eating 66 grams of almonds or almond oil every day for six weeks reduced their levels of “bad” LDL cholesterol by 6% and triglycerides by 14%, as well as increased their “good” HDL cholesterol by 6% .
disease .
7. 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. That’s 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. For example, one cup may contain 101 IU (2.4 µg) of vitamin D, which is 25% of the RDI. One cup of vitamin-enriched cow’s milk contains similar amounts .
This makes enriched almond milk a useful source of vitamin D that can prevent deficiency when consumed regularly.
