The health benefits of almond milk
What is almond milk?
Almond milk is essentially a liquid made from mixed almonds. Almonds are soaked overnight in water to soften it, before being mixed and strained to make an alternative to milk. Then you can also add salt and/or sweeteners such as honey.
You can make almond milk yourself at home or buy it from most supermarkets and health food stores. However, store-bought almond milk is usually made with more water and rice milk, so it can be more diluted than what you could make at home.
Nutritional profile
From a nutritional point of view, store-bought almond milk is a low-calorie product containing only 56 calories per 100 ml.it is usually low in fat, only 1.5 g per 100 g-All this is mostly unsaturated fat. In addition, it also has a low fiber and protein content as a result of the straining method, with less than 0.5 g of each per 100 ml. the mixing and straining Process also increases the amount of carbohydrates, with an average of 10 g per 100 ml, of which 5 g is sugar.
Sweetened varieties of almond milk contain even more sugar, and those with added salt naturally have a higher salt content.
Almonds are a good source of vitamin E, which is an important antioxidant that helps maintain healthy skin and eyes, as well as supporting the immune system. Almond milk is also a good vegan source of calcium, with about 120 mg per 100 ml-the recommended daily allowance is 700 mg-which is needed to help build strong bones and ensure normal blood clotting.
Some commercial brands are also fortified with additional vitamins, including vitamin D, which is needed to help regulate calcium in the body and support our immune system. Sometimes vitamin B12 is also added, which is involved in maintaining the health of the nervous system.
Although there is no data on the nutritional value of homemade almond milk, it can be assumed that all nutritional values should be higher, since the final product usually contains a higher percentage of nuts than commercial products, as well as less added sugar and salt.
Almond milk in a bottle on the table
Is almond milk healthier than cow's milk?
From a purely caloric point of view, almond milk contains fewer calories than whole cow's milk, has the same calories as semi-skimmed cow's milk, and contains more calories than skimmed cow's milk.
Both options provide about the same amount of calcium per 100 ml (about 120 mg), but cow's milk will not have the addition of vitamin E or vitamin D, both of which are found in almonds or added to the final product. Both cow's milk and almond milk contain approximately the same level of vitamin B12, so in terms of nutrition, almond milk may be slightly healthier than cow's milk.
However, if you look at macronutrients, cow's milk contains more protein and fat than almond milk, and fewer carbohydrates – so it probably has a slight advantage over almond milk. If you tend to buy sweetened almond milk, then cow's milk is nutritionally preferable.
For those who struggle with dairy digestion, suffer from lactose intolerance, are allergic to cow's milk, or follow a vegan diet, almond milk is a good alternative to dairy-free products.
What is the healthy serving size of almond milk?
A healthy serving will be about 250ml, enough for cereal or tea and coffee throughout the day.
Like cow's milk, you can use almond milk in any recipe that requires milk as an ingredient, and it works well as a dairy-free alternative.
Is almond milk suitable for everyone?
Almond milk is not suitable for those who are allergic to nuts, and it should be avoided if you have one.
For children, cow's milk is a good source of important nutrients, and it is recommended that you talk to your doctor before switching to almond milk, especially if you will need to rule out any potential nut Allergy in young children.
How to buy the best almond milk
Making your own almond milk is always better if you have time, but if you are buying a commercial variety, look for unsweetened almond milk. Check also the list of ingredients, as many brands use rice milk as a base, which means a lower content of almonds and therefore trace elements.
Almond milk is essentially a liquid made from mixed almonds. Almonds are soaked overnight in water to soften it, before being mixed and strained to make an alternative to milk. Then you can also add salt and/or sweeteners such as honey.
You can make almond milk yourself at home or buy it from most supermarkets and health food stores. However, store-bought almond milk is usually made with more water and rice milk, so it can be more diluted than what you could make at home.
Nutritional profile
From a nutritional point of view, store-bought almond milk is a low-calorie product containing only 56 calories per 100 ml.it is usually low in fat, only 1.5 g per 100 g-All this is mostly unsaturated fat. In addition, it also has a low fiber and protein content as a result of the straining method, with less than 0.5 g of each per 100 ml. the mixing and straining Process also increases the amount of carbohydrates, with an average of 10 g per 100 ml, of which 5 g is sugar.
Sweetened varieties of almond milk contain even more sugar, and those with added salt naturally have a higher salt content.
Almonds are a good source of vitamin E, which is an important antioxidant that helps maintain healthy skin and eyes, as well as supporting the immune system. Almond milk is also a good vegan source of calcium, with about 120 mg per 100 ml-the recommended daily allowance is 700 mg-which is needed to help build strong bones and ensure normal blood clotting.
Some commercial brands are also fortified with additional vitamins, including vitamin D, which is needed to help regulate calcium in the body and support our immune system. Sometimes vitamin B12 is also added, which is involved in maintaining the health of the nervous system.
Although there is no data on the nutritional value of homemade almond milk, it can be assumed that all nutritional values should be higher, since the final product usually contains a higher percentage of nuts than commercial products, as well as less added sugar and salt.
Almond milk in a bottle on the table
Is almond milk healthier than cow's milk?
From a purely caloric point of view, almond milk contains fewer calories than whole cow's milk, has the same calories as semi-skimmed cow's milk, and contains more calories than skimmed cow's milk.
Both options provide about the same amount of calcium per 100 ml (about 120 mg), but cow's milk will not have the addition of vitamin E or vitamin D, both of which are found in almonds or added to the final product. Both cow's milk and almond milk contain approximately the same level of vitamin B12, so in terms of nutrition, almond milk may be slightly healthier than cow's milk.
However, if you look at macronutrients, cow's milk contains more protein and fat than almond milk, and fewer carbohydrates – so it probably has a slight advantage over almond milk. If you tend to buy sweetened almond milk, then cow's milk is nutritionally preferable.
For those who struggle with dairy digestion, suffer from lactose intolerance, are allergic to cow's milk, or follow a vegan diet, almond milk is a good alternative to dairy-free products.
What is the healthy serving size of almond milk?
A healthy serving will be about 250ml, enough for cereal or tea and coffee throughout the day.
Like cow's milk, you can use almond milk in any recipe that requires milk as an ingredient, and it works well as a dairy-free alternative.
Is almond milk suitable for everyone?
Almond milk is not suitable for those who are allergic to nuts, and it should be avoided if you have one.
For children, cow's milk is a good source of important nutrients, and it is recommended that you talk to your doctor before switching to almond milk, especially if you will need to rule out any potential nut Allergy in young children.
How to buy the best almond milk
Making your own almond milk is always better if you have time, but if you are buying a commercial variety, look for unsweetened almond milk. Check also the list of ingredients, as many brands use rice milk as a base, which means a lower content of almonds and therefore trace elements.