7 benefits of almond milk

 What is it?

 Almond milk is the most popular plant milk in

the United States.
 It is rich in several healthful nutrients, but compared with whole
almonds, it is watered down and missing most of the fiber.

 While researchers have not directly studied its health effects in

controlled studies, some of its components have undergone extensive
study.

 This is a review of almond milk and its health benefits.

 What is almond milk?

 Almond milk is made by blending almonds with water and then straining
the mixture to remove the solids. You can also make it by adding water
to almond butter.

 It has a pleasant, nutty flavor and a creamy texture similar to that of

regular milk. For this reason, it is a popular choice for people following a
vegan diet and those who are allergic or intolerant to dairy.
  You can find almond milk in most supermarkets, usually in the health
food section. It is also very easy to make at home.

 Commercial almond milk comes in a variety of brands and flavors. For

health reasons, it is best to choose almond milk that does not contain
added sugar.

 Most brands are also enriched with vitamins, minerals, or protein. If you

do not eat dairy, you might benefit from choosing products that are
enriched with calcium.

 Controlled studies have linked whole almonds to a variety of health

benefits, but many of these may not apply to almond milk.

 This is because manufacturers usually make the milk out of blanched

(skinless) almonds, and they strain the liquid. This removes most of the
fiber and a large portion of the almonds’ antioxidants.

 Also, almond milk is watered down. It is a much less concentrated

source of nutrients than whole almonds.

 The concentration of nutrients in almond milk depends on how many

almonds went into making it, the amount of added water it contains, and
whether or not it contains any added vitamins and minerals.

 For instance, many online recipes recommend making 2 cups of almond

milk from 1 cup (143 grams [g]) of almonds, whereas commercial
almond milk may be much more diluted (1Trusted Source).

Benefits
Here are the seven main health benefits of drinking almond milk.
1. It is nutritious

Although almond milk is not nearly as nutritious as cow’s milk, enriched

products come close.

They frequently contain added vitamin D, calcium, and protein, making them

more similar to regular milk in nutritional content.

However, almond milk is naturally rich in several vitamins and minerals,

especially vitamin E.

For comparison, the table below shows the amounts of a few nutrients,
vitamins, and minerals in a cup of enriched commercial almond milk and low
fat cow’s milk, along with some daily values (DV) (2Trusted Source, 3Trusted
Source).

Almond milk Cow’s milk

Calories 39.3 102

Protein 1.05 g 8.22 g

Fat 2.52 g 2.37 g

Carbohydrate
3.43 g 12.2 g
s

over 100%
Vitamin E 0% DV
DV

Calcium 37% DV 23% DV

Potassium 4% DV 8% DV

Magnesium 4% DV 6% DV
Riboflavin 2% DV 35% DV

Phosphorus 2% DV 19% DV

The body does not absorb some minerals in almond milk as well as it does
those in milk. This is partly because almonds contain phytic acid, an
antinutrient that reduces the absorption of iron, zinc,
and magnesium (4, 5Trusted Source, 6Trusted Source).

Since almond milk is lacking in many nutrients, it is not suitable as a milk

replacement for infants.

Bottom line: Almond milk is naturally rich in several vitamins and minerals,

especially vitamin E.

2. It is low in calories

Although almonds are 50% fat and high in calories, commercial almond milk is
a low calorie beverage (1Trusted Source, 2Trusted Source).

This means that you can drink a lot of it without it causing weight gain. It is
also rich in some nutrients relative to its calorie content.

Producers of almond milk dilute it with water to make its fat content similar to
that of low fat milk, which is around 1% fat.

One cup of almond milk contains only 39 calories, which is half the amount of
calories in a cup of skim milk.
However, not all almond milk is the same. Homemade almond milk and
certain brands might contain a much higher number of calories, depending on
how many almonds they contain per cup.

Additionally, some products contain added sugar, which people should avoid
for the maximum health benefits.

Bottom line: Factory-made almond milk may contain even fewer calories

than a glass of skim milk. However, this might not apply to all brands, so be
sure to check the nutrient labels.

3. Unsweetened almond milk doesn’t raise blood

sugar

Many almond milks on the market are loaded with added sugar.

Sugar-free almond milk, on the other hand, is a low carb beverage, made up
of less than 2% carbs, or 3.43 g of carbs in 1 cup (2Trusted Source).

In comparison, low fat cow’s milk contains 5% carbs, totaling 12 g in 1 cup

(3Trusted Source).

Almond milk is also high in fat and protein relative to its carb content. For this
reason, it doesn’t cause a spike in blood sugar levels, making it suitable for
people with diabetes, as well as those who are following a low carb diet.

However, be sure to read the ingredient lists and select products that are as
pure as possible.

Bottom line: Almond milk is a low carb beverage, making it a perfect choice

for people on a low carb diet and those who need to keep a check on their
blood sugar levels.
4. It is dairy-free

Almond milk contains no cow’s milk or other animal products, making it a

great option for people following a vegan diet and those who are lactose
intolerant or allergic to milk.

Many people are intolerant to milk sugar (lactose) and unable to completely
digest it. In these people, undigested lactose passes down to the colon, where
it is fermented by the resident bacteria, leading to excessive gas,
bloating, diarrhea, and associated discomfort.

Being dairy-free, almond milk contains no lactose at all, making it a suitable

milk replacement for people with lactose intolerance.

Bottom line: Almond milk is an imitation milk and doesn’t contain any dairy at
all, which makes it a popular milk alternative for vegans and people with
lactose intolerance or milk allergies.

5. Enriched almond milk may strengthen your bones

Dairy products are the richest dietary source of calcium. In contrast, almonds
are a poor source of this nutrient.

To make almond milk more similar to real milk, producers often enrich it with
calcium. For instance, a cup of commercial almond milk may contain 37% or
more of your daily need, depending on the type and brand.

In comparison, the calcium content in a cup of cow’s milk may contain around
23% of your daily need, depending on the type and brand.

As a result, enriched almond milk is an excellent calcium source for people

who don’t consume dairy products, such as vegans and those who are
intolerant to lactose or allergic to milk.
Calcium is essential for building and maintaining bones. For this reason, an
adequate calcium intake reduces the risk of osteoporosis, a condition
associated with weak bones and fractures (7Trusted Source).

Bottom line: Producers often enrich almond milk with calcium, making it an

excellent source of the nutrient. Regular consumption of enriched almond milk
may reduce the risk of osteoporosis among those who don’t consume dairy
products.

6. It may reduce the risk of heart disease

Observational studies show that regular consumption of nuts is linked to a

reduced risk of heart disease. This is partly because they are high in healthful
fats (8Trusted Source).

Almond milk is 1% oil by weight, around 90% of which is unsaturated

(2Trusted Source).

Research has linked oleic acid, which is the main fatty acid in almond oil, to
beneficial changes in blood lipids (9Trusted Source).

One study in healthy adults showed that eating 66 g of almonds or almond oil
every day for 6 weeks reduced their levels of low-density lipoprotein, or
“bad,” cholesterol by 6% and triglycerides by 14%. It also increased their high-
density lipoprotein, or “good,” cholesterol by 6% (10Trusted Source).

These beneficial changes in the blood lipid profile are associated with a
reduced risk of heart disease (11Trusted Source).

Although about 50% of the calories in almond milk come from fat, it is
generally a low fat product and probably doesn’t have a significant impact on
your blood lipid profile.
Nutritionists believe that vitamin E, along with bioactive plant compounds
including polyphenols, are responsible for many of the health benefits of
almonds. These compounds have anti-inflammatory and antioxidant
properties that are good for heart health (12Trusted Source).

Bottom line: Almond milk is high in vitamin E and contains healthful fats.

Drinking it regularly may benefit your heart.

7. Enriched almond milk is high in vitamin D

Many people are low or deficient in vitamin D. This raises the risk of brittle
bones, fatigue, and weak muscles (13).

There are few good sources of vitamin D in the human diet. That’s why a
common public health strategy is to enrich certain foods with vitamin D. This
especially applies to milk products.

Just like regular milk, almond milk often contains added vitamin D. The
amount of vitamin D varies between products. For example, 1 cup of almond
milk may contain 2.62 micrograms, which is 13% of your DV. A cup of vitamin-
enriched cow’s milk contains similar amounts (2Trusted Source).

This makes enriched almond milk a useful source of vitamin D that can
prevent deficiency if you consume it regularly.

Bottom line: Almond milk is often enriched with vitamin D, and consuming it

often may help prevent vitamin D deficiency.

How to make
Almond milk is widely available in supermarkets.
However, it is also very easy to make at home. All you need is a blender,
some water, and a cup of almonds. Blenders and almonds are available to
purchase online.

First, remove the skin. You can do this by soaking the almonds in water for 8–
12 hours or overnight. The soak softens the skin, allowing you to peel it off
easily when you rinse the almonds.

Next, put the almonds in a blender with 4 cups of water and mix until smooth.
Finally, remove the solids by straining the mixture through a cheesecloth or
nut milk bag.

Here are some healthful recipes:

 basic almond milk

 vanilla almond milk
 strawberry almond milk

Bottom line: Almond milk is one of the most popular plant milks, and it is
available in most supermarkets. It is also easy to make at home.

People who are prone to kidney stones should not consume almond milk in
excessive amounts. This is because of its calcium oxalate content, which is
generally high in homemade almond milk (14Trusted Source).

Some people are also concerned about carrageenan, a thickener that some

producers add to commercial almond milk products. However, most scientists
agree that the type and amount of carrageenan used in food products are safe
(15).

Bottom line: Almond milk is a great replacement for regular milk. However,

people prone to kidney stones should avoid drinking it in high amounts.
Summary
Almond milk is a highly versatile product and a great milk substitute for
vegans and people who are allergic or intolerant to dairy.

Various brands are available to purchase online.

Being naturally rich in several important nutrients, almond milk is an excellent

addition to a healthful diet.

Reference: https://www.medicalnewstoday.com/articles/318612#summary