- The almond milk is fashionable as an alternative to cow's milk. But is it really as healthy as some people think? The answer is a resounding yes. From its low sugar levels to its high amount of vitamin E , the benefits of almond milk are ideal for those seeking a healthy and satisfying lifestyle.
What is almond milk?
Almond milk is a drink made from ground almonds and filtered water . Sometimes it also contains additives such as thickeners to extend the best before date and help make its consistency similar to cow's milk.
Is Almond Milk Healthy?
The vegetable milk unsweetened almond , when fortified, can be a healthy food to include in the diet. Because it is significantly lower in calories than cow's milk and other types of plant-based milks, one of the benefits of almond milk is that it allows us to control our calorie intake . However, it contains little or no protein.
Nutritional information for almond milk
About 200 ml of unsweetened almond milk contains:
- Calories: 39.
- Total fat: 2.5 g.
- Cholesterol: 0 mg.
- Sodium: 188 mg.
- Total carbohydrates: 3.4 g.
- Dietary fiber: 0.5 g.
- Sugar: 2.1 g.
- Added sugar: 0 g.
- Protein: 1 g.
Almond milk macronutrients
- Total Fat: About 200 ml of unsweetened almond milk contains 2.5 grams of fat , including 0.2 grams of saturated fat, 0.6 grams of polyunsaturated fat, and 1.5 grams of monounsaturated fat. Unsweetened almond milk does not contain cholesterol or trans fat.
- Carbohydrates: 200 ml of unsweetened almond milk contains 3.4 grams of carbohydrates , 0 grams of fiber and 2.1 grams of natural sugar.
- Protein: 200 ml of unsweetened almond milk contain has 1 gram of protein .
Vitamins, minerals and other micronutrients
Most almond milk have been fortified with calcium and vitamin D . Still, it's important to check the Nutrition Facts label to be sure. These are the micronutrients that 200 ml of almond milk contains.
- Vitamin D: 13% of your Daily Value (DV).
- Vitamin E: 111% DV.
- Calcium: 37% DV.
- Potassium (4% DV).
- Iron (4% DV).
- Magnesium (4% DV).
- Zinc (1% DV).
Almond milk benefits
Lower in calories than cow's milk
Among the benefits of almond milk is that it is an excellent option for people who want to consume fewer calories and lose weight . This may come as a surprise, as it is a well-known fact that almonds are high in calories and fat in their raw state. However, the process involved in the production of the almond milk reduces these values significantly.
Good source of calcium
Almonds themselves are not a great source of calcium. However, calcium is usually added to almond milk , as manufacturers know that people use their product as an alternative to daily milk.
In any case, keep in mind that the amount of calcium you can get from almond milk is still less than that found in cow's milk , so it is important to supplement your intake. Fish, seeds, legumes, and green leafy vegetables are some of the options you can consider.
Suitable for vegans
As a dairy-free plant-based product, almond milk is also a great option for vegans and vegetarians . In fact, it is very useful, since almond milk can be used with cereals, for cooking or making cookies, or even in ice cream. In addition, almond milk does not need to be kept in the fridge , so it is also an incredible alternative for people who like to enjoy days in nature.
High level of vitamin E
Although almonds are a good natural source of vitamin E , some brands enrich your milk even more. As a consequence, just one cup of almond milk can provide between 20 and 50% of the daily amount of vitamin E. This nutrient has antioxidant properties that in turn prevent inflammation and provide many other benefits to the health of your skin .
It is good for people with lactose intolerance
Most adults (about 65%) are lactose intolerant, which means they cannot break down lactose, a type of sugar found in cow's milk. Eating or drinking dairy products with this condition can lead to bloating, abdominal pain, nausea, flatulence, and diarrhea.
For a long time, there were limited options for anyone with lactose intolerance, but with the emergence of plant-based milks, yogurts, and cheeses on the market, there are now many more options. Because almond milk is made from almonds and contains no dairy, it is considered safe for those who are lactose intolerant .
It is low in sugar
Among the benefits of almond milk, it stands out that it is an ideal food to include in a healthy diet . Usually, there are unsweetened almond milks and within those two categories, there are different flavors such as unflavored (regular), vanilla, and in some cases, chocolate. If limiting your intake of sugar and extra calories is important to you, the ideal is to look for unsweetened almond milk .
Note that this benefit refers to unsweetened varieties of almond milk. For comparison, a cup of cow's milk contains 13 grams of carbohydrates , while the same amount of almond milk contains only one or two grams. This means that almond milk has a very low impact on blood sugar levels, which is why this product is recommended for people with diabetes.
Unsweetened almond milk can be very low in calories, averaging 30 calories per 200 ml . This is substantially less than the amount in cow's milk, which can range from about 80 calories in skim milk to 150 calories in whole milk .
Almond milk is also a source of monounsaturated fats , also known as MUFAs, which can help with weight management, along with lowering LDL cholesterol levels.
