Nutritional Benefit of Almond Milk:

According to article by Atli Arnarson (PH.D) updated on 5th January 2023, medically reviewed by Debra Sullivan. (PH.D.MSN.R.N.CNE.COI), published on Medical News Today, Almond milk,

1. It is nutritious. Almond milk frequently contain added vitamin D, calcium, and protein, making them more similar to regular milk in nutritional content. However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.

2. It is low in calories. Although almonds are 50% fat and high in calories, commercial almond milk is a low calorie beverage. This means that you can drink a lot of it without 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.

3. Unsweetened almond milk does not raise blood sugar. Sugar-free almond milk, is a low carb beverage, made up of less than 2% carbs, or 3.43 g of carbs in 1 cup. Almond milk is also high in fat and protein relative to its carb content. For this reason, it doesn’t cause a spike in blood sugar levels, making it suitable for 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.

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.

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. 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.

6. 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. Almond milk is 1% oil by weight, around 90% of which is unsaturated. Research has linked oleic acid, which is the main fatty acid in almond oil, to beneficial changes in blood lipids. 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%. These beneficial changes in the blood lipid profile are associated with a reduced risk of heart disease. 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.

7. Enriched almond milk is high in vitamin D that may reduce risk of brittle bones, fatigue and weak muscles. Many people are low or deficient in vitamin D. This raises the risk of brittle bones, fatigue, and weak muscles. There are few good sources of vitamin D in the human diet. That’s why a common public health strategy is to enrich certain foods with vitamin D. This especially applies to milk products. Just like regular milk, almond milk often contains added vitamin D. 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. This makes enriched almond milk a useful source of vitamin D that can prevent deficiency if you consume it regularly.