What are the pros and cons of almond milk. How does almond milk compare to other milk alternatives. Is almond milk safe for everyone to consume. What nutrients does almond milk provide. Can almond milk help with cholesterol levels.

The Rise of Almond Milk: A Historical Perspective

Almond milk, a popular dairy alternative, has a rich history dating back to the Middle Ages. Its long shelf life made it a preferred choice over fresh cow’s milk during that era. Today, almond milk has resurged in popularity, particularly among those seeking plant-based alternatives or dealing with lactose intolerance.

But what exactly is almond milk? It’s a beverage made primarily from almonds and water, sometimes with added flavors like vanilla or sweeteners. The simplicity of its ingredients makes it appealing to many, especially those following vegan or vegetarian diets.

Nutritional Profile: What Makes Almond Milk Stand Out?

Almond milk boasts an impressive nutritional profile, making it a compelling choice for health-conscious individuals. Here’s a breakdown of its key nutritional components:

• Antioxidants: Rich in vitamin E, a powerful antioxidant
• Heart-healthy: Contains no cholesterol or saturated fats
• Vitamins and minerals: Natural source of copper, zinc, iron, magnesium, manganese, calcium, phosphorous, potassium, and selenium
• Low in calories and fat: Typically contains about 40 calories and 3 grams of fat per serving
• Fortified options: Many commercial brands are fortified with additional vitamins and minerals

How does almond milk compare to other milk alternatives in terms of nutrition? While it may not match the protein content of cow’s milk or soy milk, almond milk often surpasses rice milk in protein and offers a unique blend of nutrients not found in other plant-based milks.

Almond Milk and Cholesterol: A Heart-Healthy Choice

One of the standout benefits of almond milk is its potential positive impact on heart health. Unlike cow’s milk, almond milk contains no cholesterol and no saturated fats. This makes it an excellent choice for those looking to maintain healthy cholesterol levels or reduce their risk of cardiovascular disease.

Additionally, almond milk is high in omega-3 fatty acids, which have been shown to help lower levels of “bad” LDL cholesterol. These healthy fats not only protect your heart but also offer other health benefits, such as improved cognitive function.

How Almond Milk Compares to Other Milks for Cholesterol Management

When it comes to managing cholesterol levels, how does almond milk stack up against other milk options? Let’s compare:

1. Cow’s Milk: Contains cholesterol and saturated fat, which can raise LDL cholesterol levels
2. Soy Milk: Cholesterol-free and may help lower LDL cholesterol
3. Oat Milk: Contains beta-glucans, which can help lower cholesterol
4. Coconut Milk: High in saturated fat, which may raise LDL cholesterol
5. Almond Milk: Cholesterol-free and contains heart-healthy fats

As we can see, almond milk stands out as a cholesterol-friendly option, making it an excellent choice for those concerned about their heart health.

The Antioxidant Power of Almond Milk

Almond milk is not just about being low in cholesterol; it’s also a powerhouse of antioxidants. But what makes antioxidants so important? Antioxidants help protect our bodies from free radicals, unstable molecules that can damage cells and contribute to various diseases and aging.

The primary antioxidant in almond milk is vitamin E, which has been linked to numerous health benefits. These include:

• Reduced risk of certain cancers
• Slowed signs of aging
• Protection against cognitive decline
• Support for eye health
• Enhanced immune function

In addition to vitamin E, almond milk contains flavonoids, another group of antioxidants. These compounds have been associated with a reduced risk of chronic diseases such as type 2 diabetes and osteoporosis.

How Much Antioxidant Power Does Almond Milk Provide?

The antioxidant content of almond milk can vary depending on the brand and whether it’s fortified. On average, a cup of almond milk provides about 50% of the recommended daily intake of vitamin E. This makes it one of the best plant-based sources of this crucial antioxidant.

Weight Management: Can Almond Milk Help?

For those watching their weight, almond milk can be an excellent addition to a balanced diet. With its low calorie and fat content, it offers a satisfying alternative to higher-calorie milk options. But how exactly can almond milk contribute to weight management?

• Low in calories: A cup of unsweetened almond milk typically contains only 30-40 calories
• Satiating: The presence of healthy fats can help you feel full and satisfied
• Versatile: Can be used in various recipes as a lower-calorie substitute for dairy milk
• Nutrient-dense: Provides essential nutrients without excessive calories

It’s important to note that while almond milk can be a useful tool in weight management, it should be part of a balanced diet and healthy lifestyle. The key is to choose unsweetened varieties to avoid added sugars and unnecessary calories.

Almond Milk vs. Other Milks for Weight Management

How does almond milk compare to other milk options when it comes to weight management? Let’s look at the calorie content of different milk types per cup:

1. Whole Cow’s Milk: 146 calories
2. 2% Cow’s Milk: 122 calories
3. Skim Cow’s Milk: 86 calories
4. Soy Milk (unsweetened): 80 calories
5. Oat Milk (unsweetened): 120 calories
6. Almond Milk (unsweetened): 30-40 calories

As we can see, unsweetened almond milk is significantly lower in calories compared to most other milk options, making it an excellent choice for those looking to reduce their calorie intake.

Almond Milk for Special Diets: Vegan, Lactose-Free, and More

Almond milk’s versatility makes it an ideal choice for various special diets and dietary restrictions. Let’s explore how almond milk can fit into different dietary needs:

Vegan and Vegetarian Diets

Almond milk is entirely plant-based, containing no animal products or by-products. This makes it suitable for both vegans and vegetarians who avoid dairy products. It can be used as a direct substitute for cow’s milk in most recipes, from baking to smoothies.

Lactose Intolerance

For those who are lactose intolerant, almond milk provides a lactose-free alternative to dairy milk. It can be used in coffee, cereal, or any other application where you might typically use cow’s milk, without causing the digestive discomfort associated with lactose intolerance.

Gluten-Free Diets

Almond milk is naturally gluten-free, making it a safe choice for those with celiac disease or gluten sensitivity. However, it’s always important to check labels, as some brands may process their almond milk in facilities that also handle gluten-containing products.

Low-Carb and Keto Diets

Unsweetened almond milk is very low in carbohydrates, typically containing less than 1 gram per cup. This makes it an excellent choice for those following low-carb or ketogenic diets, where carbohydrate intake is strictly limited.

Potential Drawbacks and Precautions of Almond Milk

While almond milk offers numerous benefits, it’s important to be aware of potential drawbacks and situations where caution is advised. What are some concerns to keep in mind when considering almond milk?

Allergies and Sensitivities

Almond milk is not suitable for individuals with tree nut allergies. Consuming almond milk could lead to severe allergic reactions in these cases. If you have a known or suspected nut allergy, it’s crucial to avoid almond milk and consult with a healthcare professional.

Nutritional Considerations for Infants

Almond milk is not a suitable substitute for breast milk or infant formula. It lacks the necessary nutrients for proper infant development and growth. Additionally, introducing almond milk too early could potentially lead to the development of nut allergies. Always consult with a pediatrician before making any changes to an infant’s diet.

Protein Content

While almond milk offers many nutritional benefits, it’s relatively low in protein compared to cow’s milk or soy milk. A cup of almond milk typically contains only about 1-2 grams of protein, compared to 8 grams in cow’s milk. This is an important consideration for those relying on milk as a significant source of protein in their diet.

Added Sugars and Additives

Many commercial almond milk brands add sugars, flavors, and stabilizers to improve taste and texture. While these can enhance palatability, they may also add unnecessary calories and potentially undesirable ingredients. Always check labels and opt for unsweetened varieties when possible.

Environmental Considerations

The production of almond milk has raised some environmental concerns, particularly regarding water usage in almond farming. While almond milk generally has a lower environmental impact than dairy milk, it’s worth considering these factors when making dietary choices.

Making Your Own Almond Milk: A DIY Approach

One of the advantages of almond milk is that it can be easily made at home. This allows you to control the ingredients and avoid any additives or preservatives commonly found in commercial versions. But how do you make almond milk at home, and what are the benefits of doing so?

The Process of Making Almond Milk

Making almond milk at home is surprisingly simple. Here’s a basic recipe:

1. Soak 1 cup of raw almonds in water overnight
2. Drain and rinse the almonds
3. Blend the almonds with 4 cups of fresh water
4. Strain the mixture through a cheesecloth or nut milk bag
5. Optional: Add flavoring like vanilla extract or a sweetener if desired

This process yields about 4 cups of fresh almond milk that can be stored in the refrigerator for 3-5 days.

Benefits of Homemade Almond Milk

• Control over ingredients: You know exactly what’s in your milk
• No additives or preservatives: Purely natural ingredients
• Customizable: Adjust the almond-to-water ratio for desired creaminess
• Cost-effective: Can be cheaper than store-bought versions, especially if you use almonds frequently
• Environmentally friendly: Reduces packaging waste

Nutritional Profile of Homemade vs. Store-Bought Almond Milk

Homemade almond milk often contains more almonds per cup than many commercial brands, potentially resulting in higher nutrient content. However, store-bought versions are often fortified with additional vitamins and minerals, which may not be present in homemade versions. Consider your nutritional needs when deciding between homemade and store-bought options.

Incorporating Almond Milk into Your Diet: Tips and Ideas

Now that we’ve explored the benefits and considerations of almond milk, how can you incorporate it into your daily diet? Almond milk’s versatility makes it an excellent substitute for dairy milk in many recipes and applications. Here are some creative ways to use almond milk:

Beverages

• Use it in your morning coffee or tea
• Make smoothies with almond milk as the base
• Create homemade hot chocolate using almond milk
• Use it in protein shakes for a lower-calorie option

Cooking and Baking

Almond milk can be used as a substitute for dairy milk in many recipes. Here are some ideas:

• Use it in pancake or waffle batter
• Make creamy soups using almond milk instead of cream
• Use it in baked goods like muffins, cakes, and cookies
• Create dairy-free ice cream using almond milk as a base

Breakfast Options

• Pour it over your favorite cereal
• Use it to make overnight oats
• Create chia seed pudding with almond milk
• Make dairy-free french toast using almond milk in the batter

Savory Dishes

Don’t limit almond milk to sweet applications. It can also be used in savory dishes:

• Make a dairy-free bechamel sauce for lasagna or gratins
• Use it in mashed potatoes for a lighter version
• Create creamy pasta sauces without the heaviness of dairy
• Use it in curry recipes for a nutty flavor

Remember, when using almond milk in cooking, opt for unsweetened varieties to avoid adding unwanted sweetness to savory dishes. Also, be aware that almond milk may not provide the same thickness or richness as dairy milk in some recipes, so you may need to adjust other ingredients accordingly.

The Future of Almond Milk: Trends and Innovations

As the popularity of almond milk continues to grow, what can we expect in the future? The plant-based milk industry is constantly evolving, with new trends and innovations emerging. Here are some developments to watch:

Sustainability Initiatives

With increasing awareness of the environmental impact of food production, many almond milk producers are focusing on sustainability. This includes:

• Water-efficient farming practices for almond cultivation
• Eco-friendly packaging solutions
• Upcycling almond pulp into other food products to reduce waste

Enhanced Nutritional Profiles

As consumers become more health-conscious, almond milk manufacturers are likely to focus on enhancing the nutritional value of their products. This could include:

• Higher protein versions of almond milk
• Addition of novel nutrients or functional ingredients
• Fortification with a wider range of vitamins and minerals

Innovative Flavors and Blends

To cater to diverse consumer preferences, we may see an expansion in almond milk varieties:

Pros and Cons of Almond Milk / Nutrition / Healthy Eating

Almond milk is a beverage commonly used as a milk substitute. Almond milk has been used as a milk substitute since the Middle Ages, when people preferred it over fresh cow’s milk because of its long shelf life. However, it may not be right for everyone. Here are some of the pros and cons of almond milk.

1) Almond Milk is High in Antioxidants

Almond milk is a good source of the antioxidant vitamin E, so it can help prevent cancer and slow the signs of aging. The flavonoids in almond milk also help to reduce the number of free radicals in the body, protecting you from a number of degenerative diseases that occur with again, such as osteoporosis and type 2 diabetes.

2) Almond Milk is Heart Healthy

Unlike cow’s milk, almond milk contains no cholesterol and no saturated fats, so it won’t damage your cardiovascular system. Almond milk is also high in omega-3 fatty acids to help lower your levels of “bad” LDL cholesterol and protect your heart. You’ll also enjoy the other benefits of adding omega-3 fatty acids to your diet, such as improved cognitive function.

3) Almond Milk is High in Vitamins and Minerals

Compared to soy and rice milk, almond milk has the highest concentrations of vitamins and minerals. Almond milk contains the following vitamins and minerals:

• Copper
• Zinc
• Iron
• Magnesium
• Manganese
• Calcium
• Phosphorous
• Potassium
• Selenium

While cow’s milk, rice milk and soy milk are often fortified with various minerals and vitamins, all of these nutrients occur naturally in almond milk. This means that you can make almond milk yourself at home, and it’s just as good for you as any almond milk you might buy in the store.

4) Almond Milk is Low in Fat and Calories

Almond milk is a great milk substitute choice for those who are trying to lower their fat and calorie intake. Almond milk is very low in calories; it has only 40 calories per serving. It contains about three grams of fat per serving, but they’re all healthy fats that help protect your heart and preserve cognitive function.

5) Almond Milk Contains No Animal By Products

Almond milk is made only from almonds and water, though manufacturers may add sugar or vanilla for flavor. Because almond milk contains no animal products or by products, it’s suitable for vegans and vegetarians.

6) Almond Milk is Not Safe for Those With Tree Nut Allergies

Almond milk is lactose free, and contains no gluten or casein, so it’s an appropriate and safe alternative for those who suffer from lactose intolerance, or who are allergic to gluten and casein. However, almonds are a tree nut, so almond milk isn’t safe for consumption by those who suffer a tree nut allergy. If you have a tree nut allergy and you drink almond milk, you could suffer a dangerous allergic reaction.

7) Almond Milk May Not Be Safe for Infants

Almond milk doesn’t contain the nutrition of breast milk and baby formula, so it isn’t an acceptable substitute for feeding infants. Feeding almond milk to infants may cause tree nut allergies to develop. Speak to your doctor before giving almond milk to your infant.

How Healthy Is Almond Milk? | Healthy Eating

By Maia Appleby Updated November 21, 2018

Almond milk has just as much calcium and vitamin D as cow’s milk and about 1/4 as much protein. Depending on the brand, it is made of a combination of almonds, sea salt, carob or vanilla bean extract, cane or brown rice sweetener, emulsifiers and preservatives. It is generally fortified with vitamins A, D and E, although almonds naturally contain some vitamin E. Almond milk can be a good replacement for dairy milk, as long as the protein deficit is met through other sources.

Fats

In 2009, the “Washington Post” examined the fat content of a popular brand of almond milk compared to soy and cow’s milk. Although 30 of the 40 calories in an 8-ounce cup of unsweetened almond milk are from fat, none of the fat is saturated or trans fat, nor does it contain any cholesterol. The same serving size of sweetened almond milk has 60 calories, 25 of which are from healthy fat. Whole milk contains saturated fat, and even skim milk has some cholesterol. So although almond milk seems rather high in fat calories, its fat content is not unhealthy.

Protein

If you are vegetarian or vegan and want to replace dairy milk with a protein source, almond milk can be beneficial. Each 8-ounce serving of almond milk contains 2 grams of protein, according to Seattle and King County Public Health. Compared to cow’s milk, which provides about 8 grams per serving, this is modest, but twice as protein-rich as most brands of rice milk. To enhance the protein content, you can add a scoop of protein powder or have an additional protein source with your almond milk.

Calcium and Vitamin D

The National Institutes of Health recommends most adults get 1,000 milligrams of calcium per day. In order to absorb calcium properly, the NIH recommends you get 15 micrograms of vitamin D daily, which is not naturally present in many foods. A glass of almond milk provides the same amount of both of these minerals as a glass of cow’s milk, with 30 percent of the calcium you need each day and 25 percent of your daily value of vitamin D.

Vitamins and Minerals

A cup of sweetened or unsweetened commercial almond milk contains sea salt, giving you 6 or 8 percent of your recommended daily intake of sodium per cup, respectively. Each provides about half your daily value of vitamin E, an antioxidant that may play a role in heart health and cancer prevention, according to the Harvard University School of Public Health. It also gives you 10 percent of the vitamin A and phosphorus you need each day.

Homemade Almond Milk

To reduce the sodium content, you can make your own almond milk by mixing 2 cups of soaked raw almonds with 4 cups of fresh water and a teaspoon of vanilla extract, and straining the mixture through a cheesecloth. However, commercial almond milk is fortified with nutrients that will not be in your homemade beverage. Because it does not contain any preservatives, use it within a few days to ensure freshness.

Cholesterol in Almond Milk

Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. All trademarks, copyright and other forms of intellectual property are property of their respective owners.

10 Best Health Benefits of Almond Milk

The health benefits of almond milk may include weight loss, stronger bones, improvement of vision, and a healthy heart. It also helps in building strong muscles, maintaining ideal blood pressure, and ensuring a properly functioning kidney. It is a good alternative for nursing mothers’ milk.

What is Almond Milk?

Almond milk is obtained from almond nuts. This plant-based milk has a creamy texture and nutty flavor. It has zero lactose and cholesterol present in it. There are also unsweetened almond milk varieties available in the market, which is a healthy option for those who prefer it sugar-free.

Most people have easy access to dairy milk. Speedily becoming popular, almond milk has been used for years as a substitute for cow milk that is readily available and relatively easy to get. Dairy milk is known for its high content of various vitamins and minerals but almonds have been proven to contain extra nutrients. This is why almond milk is recommended as a good option for those who do not consume any form of dairy products, those who have cow milk allergy/intolerance (CMA/CMI), or people who are vegans. ^[1]

Nutrition Facts

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Beverages, almond milk, unsweetened, shelf stable

Serving Size : 100 g1 cup (262 g)
Nutrient	Value
Water [g]	96.54
Energy	15
Energy [kJ]	65
Protein [g]	0.4
Total lipid (fat) [g]	96″>0.96
Ash [g]	0.79
Carbohydrate, by difference [g]	1.31
Fiber, total dietary [g]	0.2
Sugars, total including NLEA [g]	0.81
Sucrose [g]	0.81
Starch [g]	0.07
Calcium, Ca [mg]	184
Iron, Fe [mg]	0.28
Magnesium, Mg [mg]	6
Phosphorus, P [mg]	9
Potassium, K [mg]	67
Sodium, Na [mg]	72
Zinc, Zn [mg]	0.06
Copper, Cu [mg]	0.02
Manganese, Mn [mg]	0. 04
Selenium, Se [µg]	0.1
Riboflavin [mg]	0.01
Niacin [mg]	0.07
Pantothenic acid [mg]	0.01
Folate, total [µg]	1
Folate, food [µg]	1
Folate, DFE [µg]	1
Choline, total [mg]	3.1
Vitamin E (alpha-tocopherol) [mg]	6.33
Vitamin E, added [mg]	6.33
Tocopherol, beta [mg]	0.12
Tocopherol, gamma [mg]	0.32
Tocopherol, delta [mg]	0.13
Vitamin D (D2 + D3), International Units [IU]	41
Vitamin D (D2 + D3) [µg]	1
Vitamin D3 (cholecalciferol) [µg]	1
Vitamin K (Dihydrophylloquinone) [µg]	1″>0.1
Fatty acids, total saturated [g]	0.08
14:0 [g]	0
15:0 [g]	0
16:0 [g]	0.07
18:0 [g]	0.02
20:0 [g]	0
Fatty acids, total monounsaturated [g]	0.59
16:1 [g]	0.01
16:1 c [g]	0.01
17:1 [g]	0
18:1 [g]	0.56
18:1 c [g]	0.56
Fatty acids, total polyunsaturated [g]	0.24
18:2 [g]	0.25
18:2 n-6 c,c [g]	0.25
Sources include : USDA [2]

Almond Milk Nutrition Facts

Almond milk prepared from almonds is low in fat but high in energy, proteins, lipids, and fiber. As per the USDA, almonds contain minerals like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. The other nutrients available in this milk include vitamins such as vitamin C, vitamin B6, thiamine, riboflavin, niacin, folate, and vitamin E. All these nutrients have various benefits which are essential for a healthy body. ^[3]

Buying and Preparing Almond Milk

Almond milk contains no cholesterol or lactose and can be extracted using simple equipment found in most homes. This milk is prepared by grinding almond seeds together with water. The use of a blender is one of the modern ways that can be used to get almond milk extracted with all of its nutrients intact. This is the easiest and simplest way to obtain this nutritious and delicious milk.

It is also used commercially, where additional nutrients are used to enrich the content of the final product. Almond milk can be purchased from stores and it is found in different flavors including chocolate, vanilla, and plain. Almond milk with a specific flavor is preferred over the plain alternative.

Due to its nutritional content, it is the best alternative for those who have an intolerance to dairy or soy products. The nutritional value of almond milk is equivalent to that found in rice milk, which is also recommended by nutritionists.

Almond milk has a creamy texture and nutty flavor. Photo Credit: Shutterstock

Health Benefits of Almond Milk

With so many nutritional values that almond milk has for us, the possible health benefits of this milk are great. Let’s have a look at them.

May Help Reduce Blood Pressure

A report published in the Scientific Research Publishing states that the consumption of almond milk helps in reducing and maintaining blood pressure. Almond milk is the best alternative for people who have an intolerance to soy and dairy products. This is because all the minerals and vitamins of soy and other dairy products are found in almond milk. The movement of blood in the body takes place through veins. ^[4]

In order for them to function properly, they need to be able to contract and expand freely to allow for the free flow of blood to and from the different parts of our body. This depends on vitamin D and minerals such as phosphorus to keep them in the right condition. Blockage and poor movement of blood within the veins may result in high blood pressure, which can be a life-threatening medical condition. These nutrients may be insufficient in those people who do not consume soy or dairy products, so almond milk can be a way to supplement those lacking nutrients and keep the heart in a healthy state.

Can Help Maintain A Healthy Heart

The complete lack of cholesterol in almond milk makes it a powerful enabler of a strong and healthy heart. Dr. Jenkins, Clinical Nutrition and Risk Factor Modification Center, St Michael’s Hospital, Toronto, Ontario, Canada, suggested in a report published in the Circulation Journal that consumption of almonds may help in reducing the risk of coronary heart disease. It is far better than other foods that add to LDL or bad cholesterol levels, which is the culprit for many cardiovascular ailments. Consuming almond milk guarantees the presence of potassium in the body which is a key element that acts as a vasodilator and reduces tension and strain on the heart. ^{[5] [6]}

May Help Strengthen Muscles

Building muscles is a process that can be accelerated by consuming the right type of food, specifically which contains vitamins and minerals that have a direct impact on muscle mass. Almond milk, for example, contains riboflavin, which is a form of vitamin B and calcium that has been proven to work in conjunction with other nutrients like iron to regulate muscle strength and growth. According to Self Nutrition Data, a cup of almond 240 ml of milk provides 20–45% of the recommended daily consumption for calcium. It is also a good source of protein, which is majorly present in the muscles and skin, and which helps the body to maintain and repair itself. ^[7]

May Help Improve Kidney Health

There are minerals such as calcium and potassium that can be harmful to the kidneys if present in an excess amount in the body. Almond milk contains a limited amount of phosphorus and potassium, which is not the case with dairy and soy products. It is advisable that people suffering from chronic or acute kidney conditions should strive to reduce the intake of foods that contain these minerals in such high amounts. Almond milk can serve the same general purposes of milk while also being beneficial for people who are trying to reduce the presence of potassium in their bodies. ^[8]

May Aid in Skin Care

Skin relies on different types of vitamins and minerals to keep it in its optimal state. Consumption of almond milk, which contains plenty of vitamin E, helps in maintaining skin health. Apart from the vitamins, it also has antioxidants that may assist in repairing damaged skin, as well as possibly regulating vitamin A. These vitamins are available in both the almond milk that is processed at home as well as the one which is processed and sold commercially. It can also be used as a skin cleansing lotion. For best results, add rosewater to almond milk to cleanse the skin. ^[9]

May Help Improve Vision

Almond milk is rich in various vitamins, including vitamin A, which is essential for the proper functioning of the eyes. The use of computers, smartphones, and tablets is common in most offices and homes in our modern age. Constant use of these devices can affect the vision of the user to a certain extent. This condition can be treated naturally by increasing the intake of vitamin A that you can access in almond milk. ^[10]

May Strengthen Bones

Almond milk contains calcium, which is required for forming and maintaining teeth and bones. Calcium is required for blood clotting, relaxing muscles, and maintaining a normal heartbeat. An inclusion of almond milk in the diet supplies calcium to the body and benefits the healthy bone growth of adults as well as infants. It also helps in reducing the risk of osteoporosis. One serving of almond milk contains 30% of the daily requirement of calcium, which functions together with other vitamins such as vitamin D to make sure our bones last well into our old age. ^{[11] [12] [13]}

Potentially Anti-cancer Properties

Researchers at the Healthcare Genetics Program, Department of Nursing, Clemson University, South Carolina, USA revealed in a 2011 report published in Nutrition and Cancer Journal that the intake of almond milk suppresses the growth of LNCaP prostate cancer cells which are stimulated by consuming cow milk. However, be sure to consult your health specialist before relying on alternative treatments for your specific cancer. ^[14]

May Help Boost Immunity

Almond milk has various nutrients and minerals which help in maintaining a healthy immune system. The immune system protects our body from germs and microorganisms that may cause health issues and are harmful to the body. Intake of almond milk may help in keeping the body’s primary line of defense healthy and strong.

May Act as a Substitute for Breast Milk

Almond milk contains vitamins and minerals that are similar to those found in a nursing mother’s breast milk. This is because it contains a considerable amount of vitamins C and D, as well as iron, which is very important for the growth and well-being of infants. It is also possibly rich in protein, making it a perfect substitute for food, just like other healthy foods like rice and soy milk. ^[15]

How to Make Almond Milk

Almond milk can be easily prepared at home with very few ingredients. Let us look at the recipe below :

• 1 cup almonds
• 2 cups water
• 1 tsp honey/sugar to taste

• To make almond milk, first and foremost, soak the almonds overnight in water and then rinse them.

• The next day, blend the almonds in fresh water.

• Once done, filter the almond pulp using a fine strainer.

• You may then add a sweetener of your choice – honey or sugar, as per your preference, to enhance the taste. Fresh almond milk is now ready to be consumed. This is the best substitute of milk for vegans.

The leftover mixture can be dried and used in your diet. You can also prepare almond milk by mixing almond butter with water.

Almond Milk FAQs

Is almond milk good for you?

Almond milk rich in various nutrients is very good for health. It contains energy, protein, and minerals such as calcium, potassium, and sodium. Further, it is a good source of vitamin D and vitamin E that help in improving cognitive health along with skincare and hair care.

What is almond milk?

Almond milk is non-dairy milk that is made from almonds. It does not contain any lactose and hence is suitable for drinking by those who have lactose intolerance. It can be easily prepared at home and is also available in grocery stores in various flavors such as sweetened, plain, vanilla, etc.

Is almond milk healthy?

Almond milk is healthy plant milk that can help enhance heart and bone health. It is rich in vitamin A and helps improve vision. It further aids in improving the health of kidneys and skin. Apart from this, those of you who are lactose intolerant can substitute normal milk with this one and enjoy all the benefits.

Is almond milk dairy?

No, almond milk is non-dairy milk. It is plant-based milk that is prepared from almonds. Unlike dairy milk, it does not contain any lactose. And can be used by vegans and people with lactose intolerance

Is almond milk bad for you?

Almond milk has many benefits but in case you are allergic to tree nuts then you must avoid intake of almond milk. Symptoms of allergy may include difficulty in breathing, unconsciousness, and red spots on the skin, which can also be itchy.

How many calories are present in almond milk?

One cup of unsweetened almond milk contains 39 calories. You can also check it on the product display if you buy it from any grocery store. The calorie count may vary depending on the type of almond milk. For example, sweetened almond milk will have a higher calorie count than the unsweetened variety.

Where does almond milk come from?

Almond milk comes from grinding almonds in a blender with water and straining the pulp. It is plant-based milk and has many benefits. You can also make almond milk by mixing water with almond butter.

How many carbohydrates are present in almond milk?

1 cup of unsweetened almond milk provides 1.5 grams of carbohydrates. Carbohydrates are nutrients that can help in providing energy to all parts of the body. Moreover, they may also aid in the smooth functioning of various processes such as digestion.

How much calcium is present in almond milk?

One cup of unsweetened almond milk contains 516 mg of calcium. Calcium helps in promoting the good health of bones and teeth. Drinking almond milk may aid in strengthening the bones. One more reason to add it to your diet!

How much protein does almond milk contain?

Almond milk contains protein along with other nutrients and minerals. 1 cup of unsweetened almond milk has 1.55 grams of protein. Our body needs protein to build bones, muscles, and tissues. And it also helps in the production of various hormones and enzymes.

Is almond milk fattening?

Almond milk is very low in fat so its intake surely doesn’t add any excess fat to your body. 1 cup of unsweetened milk contains just 2.88 grams of fat and 39 calories, which are both very low. So add almond milk to your diet without the fear of adding an extra pound to your body.

11 Benefits of Almond Milk You Didn’t Know About

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Think again, because the euro just hits a 20-month low, making it a perfect time for your Europe dream.

As an avid and frequent traveler, I’ve always loved Europe.

European know how to enjoy life and there’re a lot of amazing places to explore in Europe. From the beautiful harbors in Southern France, to the incredible architecture in Spain, the amazing castles in Germany and the stunning alps in Switzerland and more; there’s just so much you can see there. And not to mention the food there, just try to think about how persistent Italian are when it comes to the quality of food including the pasta, pizza and even just a cup of coffee.

Having studied in Madrid for half a year, I’d like to suggest you some of the most affordable cities to visit in Europe. You really don’t need to spend a lot to have a memorable trip in Europe, here we go:

1. Seville, Spain

▲ Plaza de España

Seville is the birthplace of Flamenco and a day in this passionate city with a double-sized bed will cost you $30 on Airbnb.

Instead of paying to watch Flamenco dancing in the US or your hometown, watch it for free at bars like the famous El Palacio Andaluz or La Carbonería at the birthplace of this hot and passionate dance. If you make it in time in April, you could also go to the festival ‘Feria de Abril’ in Seville to see the passion and hospitality of Spaniards.

Visit the Plaza de España, Metropol Parasol and Palace of San Telmo to enjoy the not-to-be-missed architecture in this cultural hub of southern Spain. Save your Sunday morning before 2:30pm to visit the Seville Cathedral because it is free!

Do not forget to try out all different kinds of tapas there! (And usually if you order a beer at the bar, you’ll get tapas for free!)

2. Porto, Portugal

▲ The port in Porto

Accommodations in Porto are affordable as most of them are priced locally. A decent double bedroom costs you less than $20.

Traveling in this second largest city in Portugal and a world heritage listed by the UNESCO in 1996, you will be able to explore the historical sides of the Europe by visiting the Porto Cathedrals, the beautifully painted São Bento Railway Station which inaugurated in 191 and the Ponte de Dom Luis I bridge that allow you to get the best views over Porto.

The awesome part is, they are all free. If you are up for some wine in this world’s top wine destination, pay $3USD to try their the local port wine.

3. Berlin, Germany

▲ Berlin Cathedral

While you might not believe, but it’s actually not expensive to travel in the capital of Germany.

A comfy two-person bedroom costs less than $25 on Airbnb and a dinner out in beer halls or average restaurants would be around $8-16.

Being one of the most multicultural cities, not only will you be able to experience the energetic vibes of the Berliners’, but also get to try out different kinds of food, be it kebab or currywurst can go as cheap as less than $3. If you are on a budget but still wanna drink, go to those beer halls or bars only in happy hours.

Berlin has many world-class museums which offer student discount for entry, so make sure you bring your student cards when visiting the museums like the Checkpoint Charlie Museum. The Berlin Wall is also a must-go spot — an important symbol of the German unification.

4. Tallinn, Estonia

Tallinn is able to offer everything in a much lower price than you find in Western Europe. A double-sized bed costs $20 per day on Airbnb, double if near the old-town center and a budget dinner would cost around $7-14.

The Sõõrikukohvik Donut Cafe is the place to be for a budgeted meal with salads, pancakes, Estonian-styled donuts etc.

Instead of going to towers or hotels to enjoy the views of Tallinn, you can simply go up to the Toompea Hill and enjoy the beauty of Tallinn for free.

Remember to visit the world heritage – the Old Town of Tallinn, join a free tour there to get the most out of it.

5. Prague, Czech Republic

One should not be unfamiliar with the word – Prague when doing budgeted travel. Although the Czech currency has been rising over the years, you could still find cheap, decent and cozy double-bed bedroom for less than $20 per night on airbnb. And it would cost around $6-10 to dine out in Prague.

Make sure you go to see the huge Prague Castle which offer some free parts to enter, a short visit would cost you for only $10.

Also visit The Prague National Gallery which holds the country’s most treasured art pieces after 4pm because it would be cheaper. You might also want to try drinking inside a nuclear fallout center in Bunkr Parukarka.

6. Krakow, Poland

Krakow has a lower costs of living than those in Western Europe. Just like Prague, Krakow is listed as the one of the best-valued destination in Europe in 2017.

Visit the known historical monument and world heritage – the Old Town where you can see the historical european monuments and churches showing you the classic Europe.

There are also free walking tours available daily leaving from the main square and one should visit the Auschwitz Concentration Camps for one to understand the painful memories of war for the Pole and the entrance fee is free.

7. Brussels, Belgium

You could get cozy accommodation for two in Brussels for $20 on Airbnb, and a dinner at an average restaurant would cost you from $9 to $17.

Do visit the oldest Musées Royaux Art et Histoire to see the most important art pieces in the world. The Grand Place and Palais de Justice are what you should see too if you’re fond on the European architecture. There are also free walking tours available on sites like New Europe Tours.

Do try the locally-made Belgium chocolate at Leonidas too!

8. Granada, Spain

▲ Alhambra Palace

It would cost you $9-16 to dine out in Granada and you could easily find room for two to stay overnight for less than $20.

You must not miss the historical Alhambra Palace, a palace and fortress complex with Arabic architectural style. The tickets get sold out easily, so it’s better for you to book your tickets in advance, or you’ll have to queue for the tickets at the door very early in the morning.

Remember to visit the Cathedral of Granada as it is the second largest cathedral in Spain and the Royal Chapel to see the historical sides of Spain. They are all under $5.

Go dine at some local restaurants and bars that give you free tapas upon a beer order to save some money!

9. Split, Croatia

Splits in Croatia is known for its blue coastlines and beaches. The accommodations here are in good value, a room with sea views for two costs you less than $30 per day.

Visit the Campanile Bell Tower to walk up to the tower and enjoy the views of Split. Also visit the gallaries there like the Meštrović Gallery and Gallery of Fine Arts for less than $5.

Dinner is ranged from $7-14, at a rather cheap price comparing with dining in the other parts of Europe. Make sure you get seafood from the local restaurants.

10. Naples, Italy

In one of the oldest continuos inhabited cities in the world, Naples has plenty of historical museums and architectures that are worth visiting.

Although you cannot get hotels or hostels as cheap as those in Eastern Europe, it is relatively cheap compared with the northern sides of Italy with less tan $20 for a day in a hostel and less than $40 for a three-started hotel with convenient transportations nearby.

Visit the National Museum of Capodimonte which opened in 1957 for some of the finest Italian paintings .

Food and drinks here are just like the accommodation, reasonable and cheaper than in the cities in the south of Italy.

Now you are ready to go, time to pack your bag, buy your tickets and explore Europe!

Featured photo credit: Everaldo Coelho via unsplash.com

Which Is Healthier? Dietitians Weigh In

Gone are the days when your only non-dairy milk option was grabbing a carton of some good ol’ almond milk.

Now there are countless nut milks and other plant-based alternatives (hiii, oat milk) taking over. Though almond milk held court as the king of dairy-free milk for years, its reign might be over. It looks like oat milk holds the title now, and that isn’t a bad thing at all.

First of all, almond milk isn’t exactly sustainable. It takes a whopping 6,098 liters of water to produce a single liter of almond milk, according to the Sustainable Restaurant Association via The Guardian, which is extra troubling considering the U. S. gets most of its almonds from draught-plagued California.

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Second of all, almond milk isn’t really all that nutritious. In addition to providing almost no protein, it is often sweetened with sugar and only contains calcium if fortified, says Tony Castillo, RDN, dietitian and nutrition consultant for RSP Nutrition.

Oat milk’s popularity as alterna-milk is on the rise because it’s creamy and sweet. But you’ve gotta wonder, though: Is oat milk really better than almond milk? How different can two plant-based milks really be?

To find out, Women’s Health asked nutrition experts to weigh in on the whole oat milk vs. almond milk debate.

How almond milk and oat milk nutrition stack up

Nutritionally, oat milk and almond milk are quite different.

Here’s what one cup of unsweetened oat milk looks like:

• Calories: 80
• Fat: 1.5 g
• Saturated fat: 0 g
• Sodium: 120 mg
• Carbs: 14 g
• Sugar: 1 g
• Fiber: 2 g
• Protein: 3 g

And what one cup of unsweetened almond milk looks like:

• Calories: 35
• Fat: 3 g
• Saturated fat: 0 g
• Sodium: 160 mg
• Carbs: 1 g
• Sugar: 0 g
• Fiber: 1 g
• Protein: 1 g

As you can see, oat milk is higher in—well, almost everything.

Why? Both milks are made by soaking either almonds or oats in water, and then blending and straining the mixture. While the process pulls just a bit of flavor and some white color out of the almonds, it pulls much more—especially carbohydrates—out of the oats, says nutritionist Brittany Modell, RD.

Both milks are typically fortified with calcium and vitamin D, which are important for healthy bones and keeping a proper nutrient balance in your bloodstream and cells, adds Castillo.

Almond milk does have the perk, though, of being naturally high in vitamin E, which benefits your skin and immune system by reducing UV damage to the skin and helping your body fight off bacteria and viruses. It might also reduce your risk of chronic disease by going after disease-causing free radicals, Castillo says.

Oat milk definitely has pros and cons

Because of its higher carb and calorie content, “oat milk provides a creamy consistency that almond milk does not provide,” Modell says. (In fact, it’s probably the most comparable to cow’s milk out of all your plant-based milk options.)

That’s why baristas have taken so quickly to the stuff; oat milk froths in a way that almond milk typically can’t.

Another perk of oat milk’s naturally heavier texture: It also rarely contains thickeners (like carrageenan), which some scientists believe is harmful to the digestive tract. In animal models, carrageenan has been linked to cancers and intestinal ulcers, per a review in the journal Environmental Health Perspectives.

Oat milk is also relatively shelf-stable (meaning it can last a really long time).

Of course, if you’re watching your calories or strictly monitoring your carb intake (like people on the keto diet), consider how oat milk fits into your daily eats and keep an eye on your serving sizes.

Gluten-free folks should also be careful about which oat milk they buy. “Oats are naturally gluten-free,” Castillo says. “However, they can often be grown or processed [alongside gluten-containing grains], which can cause cross-contamination.” If you have celiac or a gluten allergy, check your labels to make sure it’s truly gluten-free.

Almond milk also has upsides and downsides


Though sustainability has become one of the biggest arguments against almond milk, concern about the thickeners used in the beverage has also brought it under fire.

“The [questionable] additive in almond milk is carrageenan,” Castillo says. “Carrageenan is used to thicken almond milk and prevent separation, but there are concerns that it may cause inflammation and damage in the intestines. ”

Castillo and other nutrition experts feel that more research will help clarify the impact carrageenan has on the body. Though there are several studies that use animals as subjects, a review in the Food & Function Journal of existing studies also determined there isn’t enough evidence to determine the effects of carrageenan on the body.

Plus, since almond milk doesn’t offer the natural sweetness that oat milk does, it’s often sweetened. Whether you’re specifically monitoring your carbs or not, both Castillo and Modell always recommend opting for the unsweetened stuff.

That said, almond milk is still significantly lower in calories than oat milk, which is a plus if you want to limit how much of your daily calorie intake comes from beverages.

So…is oat milk better for you than almond milk?

Ultimately, both almond milk and oat milk are fine choices.

If you’re looking for a low-calorie option and don’t care as much about consistency or flavor, almond milk will certainly do the trick, says Castillo. (Modell recommends Califia Farms Unsweetened Almond Milk or Malk Unsweetened Almond Milk, neither of which contain carrageenan.)

Califia Farms – Almond Milk Unsweetened

Califia Farms
amazon.com

$19.95

On the other hand, oat milk contains slightly more beneficial nutrients like protein and fiber that help keep you full for longer, so it’s a good bet in bowls or smoothies, he says. Oat milk’s flavor and froth also make it a much better cow’s milk substitute in coffee. (Modell recommends Oatly Oat Drink Skinny or Elmhurst Unsweetened Milked Oats.)

Elmhurst 1925 Unsweetened Oat Milk

Elmhurst
amazon.com

$42.99

Regardless of whether you opt for oat or almond milk, look for an unsweetened bottle that contains as few ingredients as possible.

The bottom line: Both oat milk and almond milk have pros and cons, so drink whichever you like best.

Christine Byrne
Christine is a food writer and recipe developer in Durham, North Carolina.

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Almond Milk Nutrition: Benefits, Calories, Warnings and Recipes

Fortified almond milk contains a comparable amount of vitamin D and calcium to regular cow’s milk.

Image Credit: LIVESTRONG.com Creative

Non-dairy alternatives have taken the supermarket shelves by storm.

In fact, dairy-free milk sales have grown over 60 percent in recent years, with almond milk leading the pack followed by soy and coconut milk, according to January 2018 Mintel data.

So while the numbers tell us the plant-based milk is popular, they don’t tell us much about whether almond milk is good for you.

We’ll examine almond milk’s nutrition, including how it stacks up to cow’s milk and other dairy-free alternatives, along with its health benefits, potential risks and useful tips for enjoying it.

Almond milk is a liquid made of ground almonds and filtered water. Commercial almond milk products often contain additives like thickeners to boost its shelf life and better match its consistency to cow’s milk.

Unsweetened almond milk, when fortified, can be a nutritious addition to your diet. Because it’s significantly lower in calories than cow’s milk and other types of plant-based milks, it can be good for weight management. However, it contains little to no protein.

Almond milk is free of hormones and thus does not contain estrogen — sometimes a concern for milk drinkers.

Almond Milk Nutrition Facts

A single serving of almond milk is one cup. A one-cup serving of unsweetened almond milk contains:

• ​Calories:​ 39
• ​Total fat:​ 2.5
  g
• ​Cholesterol:​ 0
  mg
• ​Sodium:​ 188 mg
• ​Total carbs:​ 3.4 g
• ​Dietary fiber:​ 0.5 g
• ​Sugar:​ 2.1 g
• ​Added sugar:​ 0 g
• ​Protein:​ 1 g

Almond Milk Macronutrients

​Total fat:​ A one-cup serving of unsweetened almond milk has 2.5 grams of fat, including 0.2 grams of saturated fat, 0.6 grams polyunsaturated fat and 1.5 grams of monounsaturated fat. Unsweetened almond milk is cholesterol- and trans-fat free.

​Carbohydrates:​ A one-cup serving of unsweetened almond milk has 3.4 grams of carbohydrates, 0 grams of fiber and 2.1 grams of naturally occurring sugar.

​Protein:​ A one-cup serving of unsweetened almond milk has 1 gram of protein.

Flavored Almond Milks Have Different Macro Profiles

There are a variety of flavors of almond milk available (beyond unsweetened), such as vanilla and chocolate. The flavors will vary the calorie, carbohydrate and added sugar content of each cup significantly.

A cup of sweetened vanilla almond milk has 91 calories, 16 grams of carbs and 15 grams of sugar, while a cup of sweetened chocolate almond milk provides 120 calories, 22.5 grams of carbs and 21 grams of sugar. The various types of almond milk don’t affect the fat and protein content too much.

Vitamins, Minerals and Other Micronutrients

Most almond milks have been fortified with calcium and vitamin D but you’ll want to check the nutrition facts panel to be sure.

• ​Vitamin D:​ 13% of your Daily Value (DV)
• ​Vitamin E:​ 111% DV
• ​Calcium:​ 37% DV
• One cup of almond milk is not a good source of ​vitamin A​ (0% DV), ​vitamin C​ (0% DV), ​potassium​ (4% DV), ​iron​ (4% DV), ​magnesium​ (4% DV) and ​zinc​ (1% DV).

Health Benefits of Almond Milk

One reason almond milk is a beloved dairy alternative is because it boasts many health benefits.

1. It’s Good for People With Lactose Intolerance

The majority of adults (about 65 percent) are lactose intolerant, which happens when you’re unable to break down lactose, a type of sugar found in cow’s milk, according to the National Institutes of Health (NIH). Eating or drinking dairy with this condition can result in bloating, abdominal pain, nausea, flatulence and diarrhea.

For the longest time, there were limited options for anyone with lactose intolerance; but now, with the proliferation of plant-based milks, yogurts and cheeses, there are plenty of choices. Because almond milk is made from almonds and is completely dairy-free, it is considered safe for those who are lactose intolerant.

2. It’s Weight-Management Friendly

This benefit comes with a caveat — you need to read the labels carefully.

There are typically regular and unsweetened almond milks and within those two categories, different flavors exist like unflavored (regular or original), vanilla, and in some cases, chocolate. If limiting your added sugar and calorie intake is important to you, you’ll want to look for unsweetened almond milk.

Unsweetened almond milk can be very low in calories, averaging around 30 calories per cup. This is substantially less than cow’s milk, which can range from about 80 calories per cup of skim milk to 150 calories for a cup of whole milk.

Almond milk is also a source of monounsaturated fats, aka MUFAs, which can help with weight management, along with decreasing LDL cholesterol levels, according to a January 2018 paper in the ​Journal of Food Science and Technology.​

3. It’s a Rich Source of Vitamin E

A cup of almond milk meets 111 percent of your vitamin E needs for the day.

Here’s why that’s so important: Vitamin E is a fat-soluble antioxidant that protects our bodies from damage from free radicals (think: cigarette smoke, air pollution and ultraviolet radiation from the sun).

There is also some debate as to whether vitamin E helps reduce the risk of heart disease, according to the NIH. Observational studies have shown an association but clinical trial results have been inconclusive.

4. It May Be Helpful In Preventing Acne

Although almond milk itself doesn’t cure acne, some research suggests that swapping cow milk for dairy replacements like almond milk may help relieve breakouts in acne-prone individuals.

An early February 2005 study in the ​Journal of the American Academy of Dermatology​ found that the consumption of milk during high school, especially skim milk, is linked to significantly higher rates of acne in teenagers. The researchers speculated that the bioactive compounds and hormones present in dairy products may contribute to acne.

If you or a family member is interested in swapping out cow’s milk for a non-dairy alternative, it’d be wise to choose something without added sugars. Diets rich in fast-digesting carbohydrates like sugar may increase skin lesions and worsen acne, per a July 2007 study in the ​American Journal of Clinical Nutrition​.

Unlike dairy milk, it’s not likely that almond milk causes acne. In fact, almond milk may be good for skin.

Almond milk contains a number of skin-nourishing compounds that can potentially benefit your skin and improve your complexion. The flavonoids catechin, kaempferol and epicatechin found in almonds help prevent skin cells from oxidizing and dying, and the monounsaturated fats in almonds can help nourish your skin.

In addition, almonds and almond milk are rich in vitamin E, which may play a specific role in acne. According to a May 2006 study in ​Clinical and Experimental Dermatology​, low levels of vitamin E are associated with severe acne. Consuming more of this nutrient through almond milk may have positive effects for your skin’s condition.

While some people say that putting almond milk on your face has nourishing benefits, there’s not enough evidence to say for sure.

Potential Health Risks of Almond Milk

There are currently no known drug interactions relating to almond milk. Be sure to discuss any medication and food interactions with your health professional. However, keep in mind the following before purchasing almond milk.

1. It Contains a Common Food Allergen

There are nine common food allergens — milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish and sesame — and unfortunately, almonds fall under the tree nut category.

Therefore, if you have you have a tree nut allergy, almond milk is bad for you and not the right option. Fortunately there are other dairy-free options, including oat and rice milk.

Tree nut allergies are one of the most common food allergies, according to the Food Allergy Research & Education, and reactions can be severe and potentially life-threatening. If you have this type of allergy, you’ll also want to avoid cashew, coconut, macadamia and other types of tree nut milks.

2. It’s Lower in Protein and Can Be Higher in Sugar

In most cases, almond milk is lower in protein compared to cow’s milk. A cup of almond milk has about 1 gram of protein while regular milk has about 8 grams of protein per cup.

Another concern is added sugar. Sugar is not typically added to regular cow’s milk but it is common practice to add it to plant-based milks, so this is something to keep in mind when purchasing. Look for “unsweetened” on the label.

Almond Milk Brands We Love

• Califia Farms Unsweetened Almond Milk ($3.30 per carton on Amazon.com)
• Pacific Foods Organic Unsweetened Almond Milk ($3.50 per carton on Amazon.com)
• Elmhurst Milked Almonds ($7.50 per carton on Amazon.com)

Thiry to 50 million Americans are lactose intolerant, making almond milk a safe and delicious alternative to dairy.

Image Credit: Lumina Images/Tetra images/GettyImages

You can purchase almond milk in the store (which is probably the easiest route), but you can also make it at home — just follow our Homemade Almond Milk recipe.

Homemade Almond Milk vs. Store Bought

The calories in homemade almond milk will vary, depending on how you make yours. Especially if you decide to keep some of the almond pulp in your homemade version, it will contain more calories than unsweetened store bought versions.

• Almond milk is located
  in the refrigerated section and there are other options that are sold on shelves
  in Tetra Paks.
• Almond milk
  should be refrigerated unless it’s unopened in shelf-stable packaging. Once opened,
  all almond milk should be stored in the fridge.
• Do not freeze almond milk.
• Try it in coffee or make a homemade latte with it.
• Splash it into smoothies.
• Add it to a bowl of cereal or oatmeal.
• Substitute it for dairy milk in homemade baked goods.
• Make chia pudding by soaking two tablespoons f seeds with a quarter cup of almond milk.

Alternatives to Almond Milk

If you’re allergic to tree nuts such as almonds or simply don’t like the taste of almond milk, there are plenty of other dairy-free milk alternatives to try, such as:

• Oat milk
• Soy milk
• Pea milk
• Flax milk
• Coconut milk
• Cashew milk
• Rice milk
• Hemp milk

90,000 Cardiologists have named cholesterol-lowering breakfast without drugs: October 18, 2021, 08:45

High blood cholesterol levels can lead to serious problems with the heart and blood vessels. To avoid a stroke or heart attack, cardiologists are advised to make changes in their daily diet, Tengrinews.kz reports, citing Dr. Peter.

According to doctors, you need to start with the very first and most important meal of the day – breakfast. A proper breakfast will help to properly start up the digestive system and not eat more than the norm during the day.

Natural oatmeal is suitable for this, the dietary fiber of which also helps to remove “bad” cholesterol from the body.

In this case, it is recommended to replace cow’s milk with almond milk. You can cook the same porridge on it or just add it to coffee. Almonds, from which this milk is made, are rich in monounsaturated fatty acids, which help to get rid of “bad” cholesterol.

Doctors advise to periodically include almonds in their diet. The nut will perfectly complement almost any breakfast.

Instead of sandwiches with butter, experts advised smearing avocado pulp on bread. In a 2015 study by the American Heart Association, one avocado a day can lower bad cholesterol in overweight or obese people. Scientists have also found that avocados increase the level of the “good” form of cholesterol.

Many people cannot imagine their morning without scrambled eggs. It turns out that such a breakfast can also be made healthy for blood vessels.To do this, you just need to remove the yolk from it. From the remaining proteins, you can make scrambled eggs or scrambled eggs, adding herbs and vegetables there.

Another healthy breakfast product is orange juice. According to the British Dietetic Association, plant stanols and sterols, found in some brands of juices, reduce the absorption of cholesterol in the intestines and remove it from the body.

90,000 Lactose-free milk – benefits for adults

We all know that cow’s milk is not the best option for adults: the lactose it contains is hardly absorbed by the body and is harmful to it.However, this does not mean that you need to give up milk altogether. An excellent healthy replacement for it is lactose-free milk made from nuts or seeds. It has a pleasant taste, does not disturb the hormonal balance, provides the cells of the body with magnesium and calcium, and also gives a good mood and promotes the synthesis of serotonin. Oksana Zubkova, an expert on detox, weight loss and rejuvenation, told us all the secrets about lactose-free milk.

Milk, lactose-free or cow’s milk

Lactose intolerance occurs in over 70% of people and is one of the causes of many diseases, from asthma to infertility.And, nevertheless, we all so want to enjoy the taste of warm milk familiar from childhood … What to do? There is a way out – vegetable milk from nuts or seeds. It is a great source of protein and omega-3 fatty acids for you, which we need to maintain elasticity of the skin, lush hair and strong bones. You can easily and quickly prepare such milk at any moment, and then add to your herbal tea, cocktail or “female” porridge.

What nuts to make lactose-free milk

Almonds are my favorite.This is the only nut (and milk made from it) that I recommend for any health condition and weight, unless, of course, you are allergic. Almonds are easy to digest and contain many useful minerals: just one handful a day – and you get a huge amount of magnesium (for hormonal balance and weight loss), potassium (for water balance and heart health), calcium and manganese (for bone strength), vitamin E (to preserve youth).

RECIPE for millet porridge almond milk

Lowering the level of “bad” cholesterol and normalizing blood pressure are other undeniable benefits of almonds and milk from them.Add to that the complete lack of animal hormones, chemicals and antibiotics that are plentifully fed to cows today. Although not as high in protein as cow’s milk, almond milk is much healthier because it is rich in vegetable fats and anti-cancer phytonutrients. And, of course, almonds are gluten free.

My other favorites are walnuts (the highest content of omega-3 fatty acids and unique anti-inflammatory properties) and Brazil nuts (the highest content of selenium, which promotes the elimination of heavy metals from the body, which, by the way, is especially important for residents of large cities ).

Seed and brown rice milk . Pumpkin seeds, sunflower seeds, hemp seeds, and brown rice can also form the basis for making natural milk. Try it, experiment with flavors and enjoy.

90,000 8 health benefits

Almond milk is one of the best dietary products .In addition, it is lactose free and, at the same time, rich in essential antioxidants and minerals: potassium and calcium.

Low cholesterol content, great almond flavor and many vitamins make it an ideal alternative to cow’s milk . In addition, almond milk contains even fewer calories than soy milk.

Useful composition of almond milk

One of the main benefits of almond milk is that it is gluten, lactose and cholesterol free. At the same time, in consistency, it is similar to cow’s milk, and therefore can be used for the same purposes as the latter.

In addition, almond milk contains a large amount of vitamin E. It is a natural antioxidant that helps prevent cancer and slows down the aging process.

Almond milk also provides the body with vitamins D and A, proteins, omega-6 amino acids, zinc, calcium, iron, magnesium and potassium.

The properties of almond milk and soy milk are similar in many ways, but almond milk is less high in calories.For comparison: 1 glass of cow’s milk contains 140 calories; 1 glass of rice milk – 120 calories; 1 glass of soy milk – 80 calories; 1 cup of almond milk contains only 40 calories.

If almond milk is prepared without added sugar, then its calorie content is 30 calories per 1 glass of drink.

Finally, almond milk contains a large amount of soluble and insoluble dietary fiber. It protects and improves bowel function, helps regulate the absorption of sugar and control cholesterol levels in the body.

On the other hand, it is recommended to always pay attention to the composition label. The ingredients in milk vary from company to company.

However, in any case, almond milk is the most nutritious and healthy alternative to cow’s milk today.

8 Health Benefits of Almond Milk

Very many people will find an alternative in the form of healthy almond milk suitable.For example, 90,021 for those who want to get rid of extra pounds or regulate their cholesterol levels. People with gastritis will also benefit from including almond milk in their daily diet.

Listed below are eight ways to improve your health through drinking almond milk:

• The low calorie content of almond milk makes it ideal for those looking to lose weight. You just need to try to replace cow’s milk with almond, and the result will not keep you waiting for .In addition, switching to almond milk is not at all difficult – after all, it does not look or even taste much different from cow’s milk.
• Using almond milk will help those with high cholesterol and triglyceride levels. Such milk will help increase your good cholesterol (HDL) and lower your bad cholesterol (LDL). Thus, almond milk is twice as effective in reducing cholesterol levels as olive oil. Plus, it keeps your heart healthy.

See Also: Cholesterol: 7 Ways To Raise HDL And Lower LDL

• Almond milk helps the absorption of healthy sugars and fats.
• Almond milk is easily absorbed by the body and is recommended for all those who are lactose intolerant. With its help, the digestive process will improve.
• It is recommended for diarrhea and vomiting. In the presence of these ailments, the body loses potassium. Almond milk contains a large amount of potassium, and therefore it helps to replenish the reserves of this mineral.
• Dietary fiber in almond milk protects the intestinal wall.
• Quite often, those who suffer from gastritis or other problems affecting the digestive system introduce almond milk into their diet. It has a positive effect on the digestive process.
• Almond milk also contains vitamin B2 , which helps to strengthen nails and hair, and also maintains optimal skin hydration.

Almond Milk: Only Pros?

There are no perfect products, and almond milk is no exception. It has some conflicting qualities and even side effects which must be borne in mind before using it regularly.

Negative effect on the thyroid gland

Almonds contain certain chemicals that can interfere with the normal absorption and use of iodine by the body. Thyroid may be adversely affected by this .

Foods such as soy, cabbage, cauliflower, flax, broccoli and almonds can cause an enlarged thyroid gland.If these foods are consumed in large quantities, they can cause tumors. One of the elements in these plant foods has been shown to block the effects of iodine.

These types of foods can be harmful to health if consumed in excessive quantities, but at the same time they have a beneficial effect on the body’s immune system. However, it is very important for those with thyroid dysfunction to limit their intake of these foods.

Those with hypothyroidism should avoid consuming almond milk.

At the same time, the daily consumption of a small amount of almond milk will not have a negative impact on those who do not experience problems with the thyroid gland.

Don’t Miss: 4 Eating Habits That Are Good For Your Thyroid

Not suitable for baby food

With regard to baby food, replacing cow’s milk with almond milk is just as dangerous as replacing it with soy milk. Almond milk is not suitable for baby food . If you use almond milk instead of breast milk or its equivalent, your baby will not receive enough nutrients and may experience health problems throughout her life.

Even irregular use of almond milk to feed a baby (that is, in combination with breast milk or its equivalent) is dangerous.

According to research by the American College of Nutrition, children who eat almond milk are more likely to develop autoimmune thyroid disease, according to a study by the American College of Nutrition.

The concentration of chemicals that can cause goiter is much higher in relation to the child’s body. Foods such as almond milk, even in small quantities, should not be included in the diet of children.

Too sweet

One of the most obvious disadvantages of almond milk is its high sugar content. Although almond milk does not contain natural sugars, most manufacturers add sugar to it to improve the taste.

For the most part, every serving of almond milk on the market today contains about 20 grams of sugar. There are also companies that make almond milk without added sugar. Each serving of such milk contains about 1 g of carbohydrates.

For this reason, we recommend paying attention to the ingredient list when purchasing.

How do I make my own almond milk?

We recommend preparing almond milk yourself.

It’s not difficult to prepare it. You will need 1 cup of raw almonds, 3 cups of water, salt and sugar. To prepare milk, you can use the following recipe:

• Soak raw almonds overnight or at least 8 hours.
• Then drain and rinse the nuts with cold water.
• Place the nuts and 3 cups of water in a blender.
• Grind all ingredients in a blender (this will take about 10 minutes).In the process of chopping food, change the speeds; for example, 3 minutes at medium speed, then increase to maximum, and so on.
• Finally, when the mixture turns into a white liquid, you can sweeten it with sugar or honey , and then add a pinch of salt.
• Strain the contents of the blender bowl with cheesecloth so that no sediment remains in the milk.
• That’s it: the almond milk is ready!

What are the main signs of good almond milk? White in color and texture similar to that of cow’s milk.

Almond milk can be added to cereals and coffee, drunk neat, and used in some great recipes.

Some recipes …

Here are some healthy vegetarian recipes you can use almond milk in.

Onion sauce (for 4 persons)

Ingredients:

• 250 g onion
• 2 spoons of cream
• 1 cup almond milk
• Salt
• olive oil

For the sauce, thinly chop the onion and steam it with a little olive oil.After 5 minutes, add almond milk, salt and cream. At the end, mix all the ingredients.

Vegetarian pate (for 4 persons)

Ingredients:

• 100-150 g dry bread
• ¼ liter almond milk
• 30 g pitted olives
• 2 onions, thinly sliced ​​
• 2 grated carrots
• herbal spices
• 2 cloves of garlic
• tomato sauce
• sunflower oil
• Salt

To make the pate, the first step is to soak the bread in almond milk for several hours.Then you need to steam the onion and garlic. Then these ingredients are ground in a blender and placed in a mold greased with olive oil. Place the mold in the oven for 30 minutes. After the pate has cooled, you can serve it. You can also add tomato sauce to it.

What happens to the body if you eat almonds every day?

Almonds are among the 5 most effective foods for lowering so-called “bad” cholesterol.Read more ”

90,000 How to make almond milk – Articles on Povar.ru

Almond milk has become an important ingredient not only in the field of beauty, but also in cooking: it is used to prepare smoothies, cocktails, desserts and add to baked goods. But you don’t have to buy industrial almond milk with a lot of additives – you can make it at home!

The benefits of almond milk

Almond milk is produced from nuts, it is rich in vitamins, micro- and macroelements.Here is just a small list of the health benefits of almond milk:

• Potassium and magnesium help to improve the functioning of the gastrointestinal tract, strengthen blood vessels.
• The protein found in nuts is an alternative to animal proteins. Consequently, almond milk saturates the body with proteins and energy.
• Since almond milk does not contain lactose, allergy sufferers can safely drink it.
• Warm almond milk with honey strengthens the immune system, helps to overcome insomnia and restore strength after physical and psychological trauma.
• Promotes appetite and is a mild diuretic.
• Helps control weight: Almond milk contains half the calories of cow’s milk.
• Contains fewer carbohydrates than cow’s milk – hence less sugar.
• It has a positive effect on the work of the cardiovascular system due to the absence of cholesterol in the composition.

Cooking almond milk at home

Even a child can handle the preparation of nut milk – after all, it only requires two ingredients.

1. Fill a glass of unroasted almonds with cold water for 5-9 hours. Almonds can be pre-scalded and husked.

2. Drain the water from the soaked almonds, then add three glasses of clean boiled water.

3. Beat the nuts with a blender until smooth. Add more water or nuts as needed to thicken or runny milk.

4. Strain the prepared milk through cheesecloth or a sieve, pour into a glass jar and leave in the refrigerator.

5. Add vanilla extract, honey, or maple syrup to the finished milk if desired for added aroma and flavor.

6. Add a little clove or cinnamon to the almond milk for flavor. If you make almond milk from unpeeled nuts, the drink will turn a beige color.

The pressed almonds that remain after preparing milk can be used in baked goods, desserts or salads.

Prepared milk can be stored in the refrigerator for about two weeks.Industrial almond milk does not need to be stored in the refrigerator – you can safely take it to work or outdoors for a day.

Recipe for homemade ice cream with almond milk . You will need a couple of glasses of almond milk, a few spoonfuls of honey or syrup, a spoonful of chia seeds, and half a spoonful of matcha tea. We mix everything and send it to the ice cream maker or to the molds and to the freezer. Freeze and enjoy.

Harm of almond milk

Nut milk cannot replace cow’s milk, and even more so human milk – so it is contraindicated for children.Also, industrial almond milk often contains a stabilizer – carrageenan – which can cause many diseases and disruption of the digestive tract. To avoid the use of harmful additives, we advise you to prepare almond milk at home.

Does cow’s milk contain cholesterol? – Health

Question: “Is there cholesterol in milk?” used to have a simple answer: “Yes, except for skim or skim milk. The next question. “But times have changed, and our

Content

Question: “Is there cholesterol in milk?” used to have a simple answer: “Yes, except for skim or skim milk.Next question. “

But times have changed, and our ‘milk’ now comes not only from cows (and to a lesser extent from goats), but also from plant sources such as soybeans, almonds, rice and coconuts. And As you probably know, even dairy (cow) milk is now available without lactose (milk sugar) and in various forms depending on the fat content.

Which type of milk is right for me?

Perhaps the most important basic fact you should know is that whole milk, dairy milk from which the fat has not been removed, contains more calories and cholesterol than any other form of milk.Other important factors to consider include:

• Periods of growth and development have special nutritional needs. Pregnant women, children over 2 years old and adolescents need protein, calcium and vitamin D, which are abundant in milk milk.
• On the other hand, people who need to limit their cholesterol intake (such as those trying to lose weight or following a heart-healthy diet) should probably consider other non-dairy forms of milk.

So how do you decide which form of milk to use? If taste is important to you, you can try them all. However, you should also consider their different nutritional profiles, suitability based on your dietary needs and / or allergy concerns, and health benefits. The information here will help you make your choice.

Dairy (cow) milk – traditional and tasty

No doubt you are familiar with the varieties of milk milk available: whole milk (3% or more saturated fat, the type with the highest cholesterol content), 2% (fat) milk, 1% ( fat) milk, skim (fat-free, skim) milk, and even lactose-free milk.

Whole milk. Cow’s milk without fat removal, whole milk contains the highest amount of dietary cholesterol compared to milk with reduced fat content (see below). It also contains 150 calories and 8 grams of fat per cup, 8.5% non-fat milk solids, and 88% water. Besides its high fat content (3%), whole milk is rich in natural proteins, vitamin D and calcium.

Milk without fat. Milk containing 1% and 2% fat is called “skim” milk, and skimmed or skimmed milk is commonly called. sour milk .

Lactose-free milk. This is dairy milk processed to break down lactase, a natural sugar found in dairy products. Lactose-free milk comes in the same varieties as “regular” dairy milk and has the same nutritional profile.

When it comes to lowering cholesterol levels, the less saturated fat in milk, the better.

Almond Milk – A Nut Alternative

Almond Milk, made from ground almonds, is free from lactose, saturated fat and low in calories compared to other milk.But while almonds are high in protein, almond milk is not, and is not a good source of calcium, although many brands contain calcium and vitamin D.

Note: If you are allergic to any nuts, you should avoid consuming almond milk.

Soy milk is popular with vegans

As you know, soy milk is made from soybeans. Naturally, lactose- and cholesterol-free soy milk is a good source of protein, potassium, vitamins A, D and B12 and (if added) calcium.It is also low in saturated fat, and in calories, it is comparable to skim milk.

Note: Several clinical studies indicate that higher consumption of soy products can cause fertility problems.

Rice milk is least likely to cause allergies

Rice milk made with ground rice and water is the least allergenic of all types of milk, so it can be a good choice for people with lactose intolerance or nut allergies.It is not the best source of calcium or vitamin D if it does not contain these nutrients.

Rice milk is very low in protein and high in carbohydrates, so it is probably not the best choice for people with diabetes, the elderly, or athletes.

Coconut milk is rich in nutrients and contains healthy fats

You may be surprised to learn that coconuts are fruits, not nuts, so most people with nut allergies can drink coconut milk without an allergic reaction.(However, if you are allergic to nuts, it is best to check with your doctor before eating or drinking foods containing coconut.)

Coconuts are high in fiber and contain many important nutrients, including vitamins C, E, B1, B3, B5. and B6, as well as minerals such as iron, selenium, sodium, calcium, magnesium, and phosphorus.

Coconuts are also high in saturated fat, which is usually a big ban for people who need to limit their dietary fat intake.But here’s another surprise: the fat in coconuts turns into a very useful substance in your body called monolaurin , which has both antibacterial and antiviral effects. Thus, drinking coconut milk can help your body fight infections. In addition, the fat in coconuts is digested and excreted faster, which means it is less likely to be stored as fat.

Note: Since coconut is saturated, it can contribute to the development of heart disease.If you have heart disease or risk factors, talk to your doctor about consuming foods containing coconut.

90,000 how to make it at home Almond milk for children 7 years old

This milk is well suited, which are lactose intolerant in cow’s milk.
Almond milk is very tasty and healthy. It is recommended to drink it not only for children with allergies, but for all healthy children.

Almonds are considered a very useful nut, with a high content of calcium, essential fatty acids, vitamins B and E, phosphorus, zinc and iron.By making milk from this nut, you get a delicious, satisfying, cholesterol-free vitamin drink. But all this is true if you use exactly RAW almonds, since after heat treatment, some of the usefulness is lost.

Another plus of almond milk is that all the nutrients it contains are very well absorbed: protein by 85%, carbohydrates by 90%, fat by 95%.
Of the minuses, I can only note that without a sweetener, the milk tastes bland and is unlikely to be liked by a child.But by adding a spoonful of honey to it, it will immediately transform and become delicious.

Almond Milk Recipe for Babies:

1. Rinse a glass of raw almonds and fill with 3 glasses of water. Use bottled or filtered water. Leave it overnight.

2. In the morning you will see that the almonds are full and have increased in size. He also became softer. Drain this water, it will no longer be useful.

3. Place the almond kernels in a blender jar and add new water.If the size of the bowl allows you, you can immediately pour in 3 glasses of purified water. If not, add one for now.

4. At high speed, twist the nuts into a powder, the water will turn into a thick white color. The almond milk is almost done.

5. To avoid small grains in the milk, strain it through cheesecloth folded in two and squeeze all the juices out of it thoroughly. In the same step, if you added less than 3 glasses of water, you can add the missing part and mix.

6. Season the prepared almond milk with honey or maple syrup. If the honey does not mix well, mix the milk and honey again with a blender.

Almond milk is safe for most babies, but should not be used as a substitute for breast milk or baby food.

For vegans and people with lactose intolerance, almond milk can serve as a good alternative to cow’s milk, but how useful is such a product for newborns and babies, because they have different nutritional needs than adults?

Most pediatricians advise children under 1 year of age to be breastfed or, if there is no breast milk, to give baby food, and other types of milk, such as almond or cow’s milk, should be included in the diet only after the baby’s first birthday.According to experts, almond milk is safe for most babies, but it should not be used as a substitute for breast milk or baby food, as it contains elements necessary for the development of the baby.

In some cases, almond milk may provide a healthier alternative to cow’s milk, but it is worth remembering that the nutritional value of these products is significantly different. For example, one cup of cow’s milk contains 8 g of fat, which is necessary for the development of the baby’s brain, and 8 g of protein, while the same volume of almond milk contains only 2.5 g of fat and 1 g of protein.However, almond milk can be substituted for cow’s milk in a child’s diet if he gets the required amount of nutrients from other sources.

For comparison, a cup of cow’s milk contains 276 mg of calcium, 322 mg of potassium, 205 mg of phosphorus, 105 mg of sodium, 395 IU (international units) of vitamin A, 124 IU of vitamin D. A similar volume of unsweetened almond milk contains 482 mg of calcium. 176 mg potassium, 24 mg phosphorus, 189 mg sodium, 499 IU vitamin A, 101 IU vitamin D.

In addition, cow’s milk has a higher concentration of natural sugars.When buying almond milk, you should pay attention to its label, many manufacturers may add large amounts of sugar, thickeners and flavor enhancers to their products, which poses a risk to the baby. Before including almond milk in a baby’s diet, it is worth consulting a pediatrician.

If almond milk is not suitable for some reason, there are other types of plant milk, such as coconut, rice, hemp, oat, soy and nut milk (from hazelnuts).Some babies may develop an allergic reaction to nut milk, so you should consult your doctor before adding it to your diet. If the family has had cases of nut allergy, it is better to refuse such milk.

A plant-based drink is milk obtained from almonds. As with coconut, this is not milk, but a mixture of chopped almonds and water. It differs from the traditional cow or goat drink with a delicate nutty aroma and a high content of vitamins.

Almond milk – composition


Vegetarians and fasting people value
almond milk composition
for the absence of animal products, lactose and cholesterol in it. The drink is suitable for those who are losing weight or for those who suffer from cow’s milk intolerance. There are 3.6 g of protein, 11.1 g of fat and 5.6 g of carbohydrates per 100 ml of the product. Almond milk is rich in calcium, magnesium, phosphorus and zinc. Contains vitamins D and E, from micro-minerals – copper, manganese, a little iron.

Almond milk – calories


Depending on the cooking method and the products used,
calorie content of almond milk
may differ. The simplest recipe, involving grinding almond kernels with water, gives a product with 100 kcal per 100 ml, but a more complex one, with vanilla and honey, increases the calorie content to 135 kcal. Energy value is higher than that of cow or goat, the product is more nutritious.

Almond milk – benefits and harms


Vegetarians need to know what is
the benefits and harms of almond milk
to be informed about all the properties of the product.The benefits are as follows:

• no cholesterol and lactose, suitable for allergy sufferers to milk protein;
• serves as a source of calcium, strengthens bones, teeth, improves the condition of nails, hair, skin;
• at the expense of phosphorus and magnesium, supports the work of the heart and blood quality;
• omega 3 and 6 fatty acids normalize blood pressure, reduce the risks of cardiovascular disease;
• vitamin D reduces the risk of osteoporosis, rickets;
• B vitamins affect the muscular and nervous system, while A improves vision.

For medicinal purposes, you can use a gentle milk obtained from almond kernels. Here are its advantages:

• helps with pneumonia, inflammatory currents, treats colds;
• eliminates cramps, migraines;
• normalizes the work of the food, renal-urinary systems;
• reduces the risk of developing atherosclerosis, anemia;
• relieves colic, severe cough, asthma attacks;
• eliminates insomnia, headaches, numbness of the limbs;
• has anti-hangover effect;
• Boosts immunity.

Almond milk is also used in cosmetology. It is rich in beneficial substances, which gives the following effects:

• softens and moisturizes the skin;
• cleans, whitens;
• removes makeup;
• promotes weight loss.

However, there are certain contraindications for use:

• milk should not be consumed in case of nut allergy or individual intolerance;
• Purchased milk contains carrageenan, which, if taken continuously, can cause inflammation of the stomach, intestines, ulcers, and ischemic disease;
• Due to carrageenan supplements, there is a risk of provoking cancer.

Almond milk for children


Giving
almond

milk for children

it is possible only at preschool age, that is, after 3-4 years, provided that there is no individual intolerance. Infants should not be given it, since they will not receive the necessary nutrients that the mother’s, or even cow’s, contains. In addition, you cannot predict a premature nut allergy, which manifests itself in the form of hives, edema or diathesis.

Almond milk – recipe


The simplest
almond milk recipe
it will be liked by home cooks, because you can use it to make a delicious treat without any problems.The remnants of the cake can be flavored with cinnamon, cocoa, and decorated like candy. Each almond milk recipe can be supplemented with other ingredients: coconut, maple syrup, nutmeg. It is very tasty to replace classic milk with almond when drinking coffee or cocoa, to make a dressing for salads.

Almond milk


• Cooking time: 12 hours.
• Servings: 1 person.
• Calorie content of the dish: 135 kcal.
• Purpose: for a snack.
• Cuisine: author’s.

Make delicious
almond milk
just according to the recipe below. All you need is a handful of nuts and plain boiled or filtered water. A step-by-step guide will show you how to make almond milk, which is perfect for drinking alone or adding to hot drinks. A cup of milk can replace a snack.

Ingredients:

• peeled almond kernels – 200 g;
• water – liter;
• vanilla extract – 10 ml;
• honey – 20 ml.

Cooking method:

1. Soak almonds with water overnight, leave at room temperature.
2. In the morning, grind with a blender until smooth, sweeten with honey and vanilla.
3. Add stevia extract if desired.
4. Instead of whole kernels, you can use ready-made almond flour. It is allowed to store such milk for a day.

Almond Milk Jelly


• Cooking time: 7 hours.
• Servings: 4 persons.
• Calorie content: 193 kcal.
• Purpose: for dessert.
• Cuisine: author’s.
• Cooking difficulty: medium.

Very aromatic and unusual turns out
almond milk jelly
which can be served as a sweet snack or dessert in the evenings. You can even treat them to friends who have come: it will appeal to those who love the traditional Italian pannacota dessert, but avoid consuming a lot of heavy cream.After making the jelly, do not throw away the cake – it will make fragrant cookies or an addition to cereals.

Ingredients:

• raw almonds – a handful;
• water – 0.4 l;
• coconut flakes – 20 g;
• sugar – 60 g;
• cream of 10% fat content – 100 ml;
• gelatin – 20 g.

Cooking method:

1. Soak the nuts in a glass of cold water for five hours, drain the liquid, add the shavings and powdered sugar obtained by grinding the sugar.
2. Whisk with a blender with the remaining water, filter.
3. Combine the cream with gelatin, let it brew for 40 minutes, heat without boiling.
4. Combine the masses, pour into molds, let harden in the refrigerator.

Porridge with almond milk


• Cooking time: half an hour.
• Servings: 2 persons.
• Calorie content of the dish: 72 kcal.
• Purpose: for a snack.
• Cuisine: author’s.
• Complexity of preparation: simple.

Older child will like
porridge with almond milk
, which is great for breakfast, provided that there are no allergies. Adults can also eat a pleasant dish – vegetarians for a snack, fasting for dinner or losing weight for an afternoon snack. Season the porridge well with fruits and berries, pour over with syrup or honey. Instead of oatmeal, you can use any other cereal.

Ingredients:

• oat flakes Hercules – 60 g;
• almond milk – glass;
• bananas – 1 pc.;
• Maple syrup – 40 ml;
• almond paste – 20 g;
• blueberries – 100 g;
• salt – 2 g.

Cooking method:

1. Pour milk over the cereal, add salt, add 2/3 cups of banana.
2. Simmer for 10 minutes, reduce heat, simmer for five minutes.
3. Add syrup, pasta and berries, stir.
4. Serve with leftover banana garnishes.




The benefits and harms of almond milk make it possible to use it to replace cow milk when switching to vegetarianism, lactose intolerance, during fasting and for cosmetic purposes.Possessing a rich vitamin and mineral composition, the product has a positive effect on health and also rejuvenates.

Composition of almond milk


This milk is made from crushed almond kernels and water. It turns out a drink with a delicate taste and rich chemical composition, which contains:

90 095 90 096 proteins;

90,096 carbohydrates;

90,096 fats;

1. vitamins A, C, E, group B;
2. macro- and microelements – potassium and calcium, magnesium, phosphorus, chlorine, sulfur;

90,096 flavonoids;

90,096 antioxidants.

Unlike cow’s milk, almond does not contain cholesterol and lactose, to which many develop intolerance. It has fewer calories and less saturated fat. However, the protein content in milk is also lower.

Almond Milk Benefits


Research results have proven that almond milk improves health. The product has positive effects on gastrointestinal diseases – peptic ulcer, gastritis, colitis.Also, milk from almonds helps to restore damaged mucous membranes, improves intestinal motility and restores its microflora. The result is constipation and bloating.

Bioactive substances in plant milk strengthen the body’s defenses. With regular use of almond drink, resistance to viruses increases, a person is less likely to get sick with influenza and acute respiratory infections, and he recovers faster with a mild cold. The product strengthens bones, prevents crumbling of teeth and brittle nails.It is recommended for older people who have calcium deficiency.

Due to the absence of cholesterol, almond milk has a positive effect on the circulatory system. The drink helps to remove plaques and prevents atherosclerosis, varicose veins, thrombophlebitis. The omega acids in almond milk prevent vascular fragility, and retinol helps the eyes adapt to stress during long-term computer work.

For women


Nuts are high in calories, but milk made from them is a dietary product that helps women lose weight or maintain their current weight.One cup of almond milk contains about 60 Kcal versus 146 Kcal in the same amount of cow milk.

The product helps to maintain youth, has a positive effect on the appearance:

1. Due to the content of vitamins A and E, almond milk improves skin condition, reduces the severity of wrinkles, slows down aging. Also, the product minimizes the harmful effects of ultraviolet radiation when relaxing on the beach and visiting.
2. The large amount of natural antioxidants tocopherol and retinol in almond drink enhances the production of collagen, which is responsible for the elasticity and youthfulness of the skin.
3. The abundance of B vitamins in milk stimulates hair growth, makes them stronger and thicker.

For men


Almond milk also brings benefits to men. The drink helps to build muscle, therefore it is in demand among athletes and those who just work out in the gym.

This effect provides a sufficiently high content of iron in milk, which improves the supply of oxygen to muscle fibers. This is important for long training sessions.Almond milk also contains vitamin B2 and riboflavin, which is involved in protein synthesis.

For children


Many children are lactose intolerant and therefore unable to drink cow’s milk. It can be replaced with an almond drink, provided that the child is not allergic to nuts.

Milk can be introduced into the children’s diet from the age of 6-8 months, like any complementary food. First, you need to give the product a little – a teaspoon, gradually increasing the amount.After a couple of weeks, the child will have better sleep and normal stool.

Attention!
Almond milk does not provide adequate nutrition, so the child must receive nutrients from other foods. The consumption rate of the product is not more than 200 ml, or a cup per day.

During pregnancy


For pregnant women, almond milk is an additional source of calcium and vitamin A, which prevents the threat of miscarriage. The folic acid contained in the product is essential for the growth and development of the fetus.Its sufficient amount in the mother’s body is especially important in the first trimester, when the tissues and organs of the unborn child are being laid. Deficiency of the substance is fraught with premature placental abruption, gestosis and other complications of pregnancy.

Breastfeeding


Almond milk is well absorbed. Therefore, the inclusion of the product in the diet of a nursing mother has a positive effect on the child:

• participates in the formation of muscles, teeth and bones;
• ensures the correct development of vision;
• strengthens the immune system;
• normalizes digestion.

You need to start drinking milk with small doses, monitoring the baby’s reaction. If he shows signs of allergies, the product should be discarded immediately.

Cooking Applications


You can simply drink almond milk or use it in the preparation of various dishes – not only sweet, but also salty:

90 095 90 096 baked goods;

90,096 ice cream;

90,096 milk porridge;

90,096 almond cheese;

90,096 smoothies and yoghurts;

90,096 salads;

90,096 creamy soups;

90,096 snacks.

Almond milk is an easy substitute for cow milk in any recipe. Remnants of nuts are added to the same dishes, and also delicious bread, cakes, and muffins are obtained from them.

You can whip up a banana smoothie with almond milk and flax seeds.

Ingredients for two portions:

• 2 bananas;
• 5 Art. l of soaked flaxseeds;
• 2 st. l almond milk;
• 3 st. l honey.

Seeds should be poured with a glass of water and left in the refrigerator overnight.In the morning, drain the water from them and grind in a blender. Then add the rest of the ingredients and beat again.

Advice!
The almond milk banana smoothie is a great snack to quench your thirst and satisfy your sweet tooth. The drink is tasty and low-calorie, so you don’t have to be afraid for your figure.

Another tasty and healthy recipe based on almond milk – blancmange with berry coolie sauce.

Ingredients:

• a glass of almond milk;
• 200 g raspberries;
• 2 st.l sugar;

90,096 vanilla pod;

• 1 tsp agar agar;
• icing sugar.

Pour the almond milk into a saucepan, add the vanilla pod, bring to a boil and turn off the stove. Add agar-agar, mix, arrange into molds and refrigerate. For coolie sauce, rub raspberries, add powdered sugar and chill. Then add to the blancmange – you get a low-fat and moderately sweet dessert.

Almond milk in cosmetology


Almond milk has been used for a long time for face and body care, it is introduced into the composition of many cosmetics for the skin.The homemade product can be used as a cleanser or lotion. Almond milk normalizes metabolism and regenerates the skin, softening it, purifying it, increasing firmness and elasticity. The product helps to heal sunburn – for this it is enough to lubricate the affected areas.

Warning!
Almond milk has a mild whitening effect. Do not use it if you need to keep your tan.

You can use the product as a conditioner for hair before washing and add it to masks.The product will help get rid of dandruff and itching, strengthen hair and give a beautiful shine.

Homemade Almond Milk Recipe


Almond milk can not be found in every store, and manufacturers often add preservatives. Therefore, it is better to prepare the drink with your own hands. This is not difficult, and you will need few ingredients: almond kernels, water, if desired – honey, vanillin or another sweetener.

Instructions on how to make almond milk at home:

1. Pour 1: 3 water over the nuts and leave overnight to soak and swell.
2. Scald the almonds with boiling water, wait 15 minutes and remove the peel – it will come off easily after the above manipulations. To get a pleasant creamy shade of almond milk, you need to lightly fry the nuts and use with the peel.
3. Pour the kernels with a glass of water and grind in a blender, preferably in several approaches for 10-15 minutes. To add spicy notes to the drink, you can mix raw materials with dates, bananas or dried apricots.
4. When the color becomes saturated, wrap the nuts in several layers of gauze and squeeze.You can sweeten it with honey or vanilla, add cinnamon.

Advice!
Do not throw away leftover almonds after preparing milk. Nut crumbs can be used as an ingredient in sweets, cookies, salads.

Potential harm and contraindications


Almonds are a strong allergen, so milk from it should not be consumed if nuts are intolerant. With excessive use, a number of side effects are possible:

90 095 90 096 dizziness;

3. overexcitation;
4. heart rhythm disturbance;
5. for diseases of the thyroid gland – the development of goiter.

For newborns, almond milk cannot replace breast milk. It can only be introduced into the diet together with complementary foods. Store-bought milk contains sugar, so you need to be careful with diabetes and excess weight.

Selection and storage of almond milk


When choosing almond milk in a store, it is necessary to check the expiration date and the integrity of the packaging, as well as carefully study the composition. Manufacturers add preservatives and sweeteners to the product – the less, the healthier.

If carrageenan is present in almond milk, it is better not to take such a drink. This supplement can cause inflammation of the gastrointestinal tract, aggravate the course of stomach ulcers and some heart conditions.

Home-made almond milk can be stored in the refrigerator for no more than 1.5 days. It sours more slowly than cow, so you can give it to your child with you to school, take it with you to training.

Conclusion


The benefits and harms of almond milk boil down to the fact that it is a worthy alternative to cow milk, but there is a risk of an allergic reaction.The drink normalizes the functions of the stomach and intestines, improves the condition of the skin and hair. The product is low in calories, lactose and cholesterol free. You can replace cow’s milk with almond milk in any recipes, add it to coffee, tea and drink it in its pure form. Many people like the soft nutty flavor and light consistency. Also, the product is widely used for cosmetic purposes – for washing, as a skin lotion or hair balm.

Do not consume almond milk if you are allergic to nuts and drink more than 200 g per day.Although the drink is beneficial for children with lactose intolerance, care should be taken when introducing it into a child’s diet.

Many connoisseurs of natural products have discovered such a healthy and tasty drink as almond. With its help, you can not only make up for the lack of vitamins and minerals, but also cure some diseases, reduce weight. What is contained in almond milk and are there any contraindications to its use?
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What is almond milk: taste, composition, calorie content

It is not for nothing that almond milk is considered a dietary product, the energy value of 100 g of the drink (without additives) does not exceed 70 kcal.Most of the drink is unsaturated fats – 5.9 g, carbohydrates are contained in an amount of 3.1 g, and proteins are 2.15 g.

Almond milk contains:

• Vitamins of group B, A, C, D, PP and E
• Potassium
• Magnesium
• Iron
• Manganese

Almond milk is a vegetable product. It is a great alternative to dairy products for those with lactose intolerance. If we compare it with milk from soy, wheat and poppy, then the almond drink wins significantly in terms of its taste.

Almond milk has a neutral nutty taste, which makes it possible to add it to tea, coffee, use for making cereals, smoothies and various desserts.

Almond milk is a dietary product and contains many vitamins and microelements.

The benefits of almond milk

Almond drink can completely replace cow’s milk, because it is no less useful. It is an essential product for vegetarians and people who are lactose intolerant.It can also be consumed during fasting.

Just one glass of the drink is able to satisfy hunger and allows you to compensate for the lack of vitamin E by 50%, vitamin D by 25% and calcium by 30%.

The glycemic index of the product is quite low; it has no effect on blood sugar levels. That is why it is so popular among athletes and people who monitor their weight.

The benefits of almond milk are enormous, its regular use:

• Promotes the strengthening and development of muscle tissue
• Keeps the mind active, strengthens memory
• Cleans the body of harmful
• Helps to normalize the production of gastric juice
• Relieves headaches
• Has a positive effect on vision
• Helps strengthen hair and nails
• Improves skin condition by protecting it from harmful radiation
• Has a positive effect on male potency
• Has a mild laxative effect, relieves
• Helps to improve sleep
• Normalizes pressure
• Strengthens bone tissue

In addition, the drink is used to prevent diabetes, heart disease, asthma, arthritis and osteoporosis.

Almond milk is a natural healthy product that has a positive effect on human health.

Can almond milk be given to children?

Due to the peculiarities of the organism, many children, as well as adults, cannot consume dairy products. Can they be replaced with almond milk? Of course yes! It does not contain lactose, and if the child is not allergic to nuts, then it can be safely introduced into the diet.

Almond drink can be used for making baby cereals or used as an independent form of feeding.In addition, it can be used to prepare yoghurt by adding a special starter culture. And, although the taste of the dish turns out to be quite specific, this allows you to get useful prebiotics.

Already after 2 weeks of consuming almond milk, the child improves, the stool normalizes, and skin rashes decrease. This product should be introduced, like any complementary food, at the age of 6-8 months. It is not necessary to give a large volume immediately, a single dose should be increased gradually, starting with one teaspoon.

To maximize the benefits of a drink made from almond kernels, you should limit its use to 200 ml per day. It is important to understand that almond milk is not capable of replacing good nutrition, the child must receive nutrients from other sources.

Almond milk does not contain lactose and in the absence of an allergic reaction to almonds can be introduced into the child’s diet from 6 months.

Harm of milk from almonds

Milk from unripe, bitter almonds can harm the body.This is fraught with poisoning, so you need to choose the main ingredient responsibly. In addition, almonds are a very strong allergen. Before you eat a nut drink, it is important to make sure there is no allergic reaction.

And of course, excessive consumption of almond milk will not be beneficial and may negatively affect your well-being. Possible reactions are:

• Light drug intoxication
• Overexcited
• Heart rhythm disturbance

When consuming milk from almonds, it is necessary to observe the measure, otherwise you may experience unpleasant sensations.

Homemade almond milk

In developed countries, almond milk is quite common; you can buy it in any supermarket. However, a tetrapak product often contains many preservatives and not very healthy additives. Therefore, real gourmets prefer to prepare this delicious drink on their own.

To prepare a glass of milk you will need:

• Handful of almond kernels
• A glass of warm boiled water
• Sweetener to taste (honey, vanilla, etc.)etc.)

To begin with, the almonds should be soaked by filling it with water in a ratio of 1 to 3 for 12 hours. During this time, the nuts will become soaked and swollen.

Then you need to remove the skin from the nuts. To do this, pour boiling water over them and let stand for 15 minutes.

After mixing peeled almond kernels with a glass of warm boiled water, you can start grinding them using a blender. It is best to do this in several sets of 10-15 minutes.

When the drink becomes rich white, the nuts should be squeezed out.Gauze folded in 5-6 layers or plain linen is suitable for this.
The drink is ready. If desired, you can sweeten it with honey, vanilla, add cinnamon or other additives to taste.

Store almond milk in a cool place for no more than 4 days.

In addition, true connoisseurs of this delicacy know some of the secrets of its preparation:

• If the blender is an old model and does not have a lot of power, you need to spin the nuts through a meat grinder and only then start chopping.
• In the absence of technology, the drink can be made from almond flour by buying it in the supermarket or by making it yourself using a coffee grinder.
• To give the milk a creamy color and a richer nutty flavor, use lightly roasted almonds along with the skins for cooking.
• You can add a special piquancy to the drink by chopping nuts together with dates, dried apricots or bananas.

There is no need to rush and throw away the leftovers after preparing milk.Crumbled nuts are useful for making candy, cookies, or salad.
Making almond milk is quite simple, you just need to have nuts and water on hand, as well as know some secrets of its preparation.

3 Best Recipes Using Almond Milk

In the case when the drink is prepared in large quantities and its shelf life is coming to an end, or you just want to try something new, you can make several delicious desserts.

Smoothie. Place 1 small banana in a glass of milk and grind with a blender. When the mixture becomes homogeneous add 3-4 tablespoons of ice cream and beat thoroughly.

Panna cotta. Mix 1 to 1 glass of cream and almond milk, add vanilla sugar. Bring the resulting mixture to a boil over low heat (but do not boil), and add the gelatin according to the instructions on the package. Pour the resulting mixture into molds and refrigerate for 3-4 hours.Garnish as desired with coconut flakes, jam or fruit smoothies.

Soup. Boil 50 g of rice separately. Put almond milk on low heat, add rice, a little salt and sugar, and boil for 5-7 minutes. After the soup has cooled slightly, add a cube of butter and a handful of raisins.

Almond milk can add special sophistication to dishes.

While watching the video, you will learn about the recipe for almond milk.

It is always interesting to try something new, especially if it is healthy and tasty.Almond is a natural vitamin cocktail that you can make yourself. Just a glass of the drink can significantly improve your health, but you shouldn’t abuse it.

90,000 Is plant-based milk really healthier than regular milk?

How can milk be plant-based? Is this something newfangled?

Vegetable milk is an ancient and venerable product.One of the first mentions of soy milk is considered to be “Ode to Tofu”, which the Chinese poet Su Ping wrote in 1500, and almond milk was mentioned in the 13th century. There is soy milk, almond milk, rice milk, oat milk, coconut milk, buckwheat milk, poppy milk and even cashew milk! And this is not a complete list.

These drinks are already called milk in ancient texts – simply because in appearance and consistency they are similar to ordinary cow’s milk.But according to the current Russian trade regulations, it is impossible to call products of plant origin milk, only drinks. And yes, they are in vogue now.

And what, really they drink it more and more?

Yes. In 2018, the world market for plant-based milk has doubled. During this time, about 7 million liters of this product were drunk in Russia – four times more than in 2017.However, according to Nielsen, this is only about one percent of the volume of pasteurized cow’s milk (but its consumption is not growing).

According to Euromonitor, sales of alternative drinks to milk have increased since 2014 by 24% and 31% in Europe and the United States, respectively, in Latin America and the Asia-Pacific region – by 17% and 14%. And Tetra Pak says that the consumption of these products in Western Europe is about 2.5 liters per person per year.It is easy to calculate that in Russia this volume still does not reach the mug.

And what is the reason for such popularity?

There are several of them. These drinks are actively used by vegetarians and those who refuse food of animal origin during religious fasting. Most often – as a replacement for regular milk. For example, you can make cappuccino and latte with almond milk, make porridge, make pancakes, and make lean pastries.A healthy breakfast will be complemented with muesli with cedar milk. Curry and tom yum can be made with coconut milk. Pumpkin milk is perfect for making cream soups or salad dressings. And rice is for cooking porridge. There are many recipes, here are five that we have tested.

Vegetable milk contains no lactose and casein, which means that it can be drunk by those who are intolerant to these substances. It also does not contain cholesterol, which is important for those following an appropriate diet.

There are those who do not give up the use of dairy products, but also include vegetable milk in their diet – as a source of substances useful for the body. Or simply because you like the taste.

Let’s learn more about the utility

Coconut milk contains 24 amino acids, omega-3, -6, -9 polyunsaturated acids, vitamins of group B, A, C, PP, K, E, mono- and disaccharides, copper, sodium, selenium, calcium, phosphorus, iron , magnesium, zinc, manganese, essential oils, fatty acids.

Rice milk is gluten free, and it also helps with insomnia, stress and chronic fatigue (thanks to fiber, vitamins B ₃ and B ₆ , iron, copper and magnesium).

Soy drinks are recommended for lowering blood cholesterol levels. Scientists suggest that soy milk is beneficial for cardiovascular health and overall health due to its high content of polyunsaturated fat, fiber, vitamins, minerals and low content of saturated fat.

Oat milk is rich in B vitamins, normalizes metabolism. It is worth paying attention to those who are losing weight.

Almond milk supports the cardiovascular system due to omega-3 fatty acids.

How are these drinks made?

To prepare vegetable milk from nuts, grains or seeds, the raw materials are soaked before cooking and then ground with water.The finished mixture is filtered to get rid of the cake. During the cooking process, add spices, sugar or substitutes.

What to take to try?

We recommend buying herbal drinks AdeZ from Sosa-Cola, which have been sold in Russia since 2018. The line includes soy, almond, rice and coconut options. In addition, the AdeZ brand offers three mixes: almond mix with mango and passionfruit, oat mix with strawberries and banana, and coconut with berries.

There are no added sugars in these drinks, and fruits, grains and stevia, a vegetable sweetener with no calories, give them sweetness. Do the same with it as with regular milk. True, you won’t surprise anyone with ordinary milk, but with vegetable milk – most likely, yes.

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