Non-dairy and plant-based milks can be a great alternative to your favorite dairy products. In 2020, the most popular dairy substitute was almond milk.
Almond milk is made from almonds that have been soaked in water. Almonds are usually mixed and then the liquid is filtered to remove solids.
Almond milk can help you lower LDL cholesterol and manage weight while providing antioxidant protection through vitamin E. However, not all almond milks are created equal; some provide more nutrients. Whether store-bought or homemade, almond milk can be easily incorporated into a variety of recipes.
Benefits of Almond Milk
In addition to water, the main ingredient in almond milk is almonds. Almonds are a good source of antioxidant vitamins, and almond milk retains some of them.
Weight management
Almonds, as well as almond milk, can help with weight management. This is because almonds contain high amounts of monounsaturated fatty acids (MUFAs). There is some evidence that these fats may help with weight management and weight loss.
The amount of monounsaturated fatty acids in almond milk is much lower than in raw almonds. To get the most out of these healthy fats, round out your diet with other sources of monounsaturated fatty acids (MUFAs), such as raw almonds, other nuts, and avocados.
LDL Cholesterol
LDL cholesterol is also known as “bad” cholesterol, and it makes up most of the cholesterol in the body. It is considered “bad” because it may increase the risk of heart disease and stroke.
The good news is that a diet high in monounsaturated fatty acids may help lower LDL cholesterol levels. Almonds are just one of the foods that help lower LDL cholesterol. Again, although almond milk contains some monounsaturated fatty acids, it does not contain as many monounsaturated fatty acids as pure almonds. Therefore, you also need to get these heart-healthy fats from other dietary sources.
Changing your diet is one way to lower LDL cholesterol, but it’s not the only way. Practice other healthy lifestyle habits by staying physically active and not smoking to reduce the health risks associated with HDL cholesterol levels.
Antioxidant Effect
Almond milk is a good source of vitamin E, an antioxidant. Antioxidants are powerful substances that can help prevent or slow down certain types of cell damage.
Vitamin E protects your body from free radical damage. It also supports your immune system and helps prevent blood clots.
Nutrition of Almond Milk
There is no one way to prepare almond milk. This complicates the nutrient breakdown of almond milk, resulting in a different nutrient profile for each product.
The simplest almond milk is mostly made up of water, so it is not very nutritious. The main macronutrients you get are healthy fats. Here’s the nutrition facts list for 100 grams (less than half a cup) of regular, unsweetened almond milk (which you can buy from the shelves):
- Protein: 0.55 grams
- Fat: 1.11 grams
- Carbs: 0.34 grams
- Fiber: <0.45 grams
- Calcium: 173 mg
- Magnesium: 6.8 mg
- Phosphorus: 30 mg
- Sodium: 60 mg
- Vitamin E: 3.32 mg
Please note: The nutritional content of almond milk varies from product to product, depending on the amount of almonds in a particular milk. Different brands of water have different ratios of almonds. This affects the health benefits of the drink, such as the amount of MUFA and vitamin E.
Almond milk can also be fortified. At this point, nutrients such as vitamins and minerals that are not present in the product are added to the product. This can also change the nutritional content of almond milk.
Some almond milk brands are fortified with calcium, which can increase the daily intake of minerals to meet or exceed the amount found in cow’s milk. If you add vitamin D and B12 to your product formula, you may find higher levels of other nutrients in almond milk.
In addition, some companies add protein to almond milk, mainly pea protein from yellow peas. Whether these products still qualify as almond milk is up for debate.
Almond Milk vs. Dairy Milk
The main reason people choose plant-based milk is to avoid dairy, whether it’s because of dairy allergies, lactose intolerance, or wanting to eat a plant-based diet.
Milk often contains more vitamins D and B12 than plant-based alternatives, even those fortified with these vitamins.
Fortunately, if your diet is dairy-free, you can get vitamins D and B12 from other sources.
You’ll find that cow’s milk contains more calories and carbohydrates than plant-based milks like almond milk. Milk also contains cholesterol, whereas plant-based milk does not contain cholesterol.
The fat in almond milk and cow’s milk is also different. Cow’s milk is predominantly saturated fat, while almond milk contains heart-healthy unsaturated fats.
Almond milk has received some criticism because almonds require a relatively large amount of water compared to other non-dairy milks. Still, it is lower than the amount required for dairy products. It takes the most water to produce milk and requires nine times as much land.
From a sustainability perspective, almond milk is a better choice than dairy. In addition, dairy production contributes to greenhouse gas emissions, climate change, pollution, and antibiotic resistance.
Almond Milk vs. Other Non-Dairy Milks
So now you might be wondering how almond milk compares to other non-dairy products. This is something that scientists have been able to figure out.
Almond milk has the highest calcium content compared to other non-dairy products. However, it still doesn’t contain as much calcium as cow’s milk.
In terms of sugar, almond drinks tend to have less sugar than grain drinks like rice and oats. They also contain the highest levels of vitamin B12. Additionally, most almond drinks are low in sodium, less than 5% of the daily intake.
Risks of Almond Milk
This may seem obvious, but almond milk poses the greatest risk to people with almond allergies. However, almond milk may contain less desirable ingredients, even for people who don’t have nut allergies.
Almond Allergy
Nut allergies usually don’t go away and can be serious and life-threatening. If you’re allergic to almonds, avoid almond milk and consider other plant-based alternatives, such as oats or soy milk.
Also, check the label. If the almond milk is produced in a facility that also processes other nuts, you may need to choose a different brand.
Added Sugar
Several almond milks on the shelves are sweetened, especially those with flavors like chocolate and vanilla. The amount of added sugar varies from brand to brand. While adding some sugar isn’t necessarily a problem, adding too much can be problematic.
On average, Americans consume about twice the recommended amount of sugar per day. Half of the added sugar comes from sugary drinks. In addition to tooth decay, inflammation, overeating, increased waist circumference, aging skin, and wrinkles, adding too much sugar to your diet may increase your chances of developing the following diseases:
- Cardiovascular disease
- Problems with thinking and memory, such as dementia and Alzheimer’s disease
- Colon cancer
- Diabetes
- Hypertension
- High cholesterol
- High triglycerides
- Kidney disease
- Hepatopathy
- Corpulent
- Pancreatic cancer
- Damage to muscles, nerves, or the retina of the eye
The American Heart Association recommends nine teaspoons (36 grams) of sugar per day for most men and six teaspoons (25 grams) per day for most women and children over 2 years of age.
Other Unwanted Ingredients
Simple, recognizable ingredients are one of the driving forces behind “clean” almond milk products. You can find them by looking at the list of ingredients on the label.
In some almond milk products, you may find these unwanted additives:
- preservative
- Chewing gum, e.g. gellan gum
Tips for Consuming Almond Milk
You can incorporate your choice of almond milk into almost anything:
- Almond milk is used as a creamer in coffee.
- Mix it into a smoothie.
- Add almond milk to rolled oats and overnight oats. Sprinkle raw almond slices before serving to increase the heart-healthy fat content.
- Use it to make chia seed pudding and plant-based ice cream.
- Add unsweetened almond milk to savory dishes, such as creamy soups, sauces, mashed cauliflower or potatoes, and casseroles. Add chopped raw almonds to mashed cauliflower or potatoes and casseroles for a boost of monounsaturated fatty acids (MUFAs).
- Drink almond milk on its own – heated or refrigerated.
- Use it as a base for golden turmeric milk or hot cocoa.
The Healthiest Almond Milk
You can identify the healthiest almond milk by looking at the label. Choose unsweetened varieties that are not sweetened. You can always add honey to your home for sweetness – honey is a natural sweetener with health benefits.
Also, check out the ingredient list. You may be surprised to learn that additives are added to expensive almond milk. Again, there is no standard formula, so reading the ingredient list is key.
Make Your Own Almond Milk
Making almond milk at home may be easier than you think. You can make it by following a homemade recipe, which usually requires one part almond and three parts water.
There are also simpler options. So you don’t have to start entirely from scratch; some companies sell almond butter and frozen almond slices. You can mix these substrates with water to make almond milk. Experiment with the ratio of almond base to water to find the best blend for your taste and nutritional needs.
Conclusion
Almond milk is a lot like jeans – quality, cost, and details can vary greatly, so you’ll have to shop to find the one that’s right for you. Look for brands with simple, easy-to-recognize ingredients. You may even want your own almond milk base mixed with water.
The higher the ratio of almonds to water, the higher the nutritional value obtained from the drink. Pay attention to added sugars and other unwanted ingredients on product labels.
A great alternative to dairy, unsweetened fortified almond milk has heart health and antioxidant benefits. Incorporate more almond milk into your diet by drinking it on its own, adding it to other beverages, or replacing milk in your favorite recipe.
