What Is Almond Milk?
Almond Milk is a plant-based beverage made from filtered almonds and water. It is naturally dairy- and lactose-free, making it a good option for .
What Is Almond Milk Made From?
Almond Milk is made from ground almonds and filtered water. It may also contain starches and thickeners to improve its consistency and shelf life. People who are allergic to almonds or nuts should avoid almond milk. Almond milk is typically lower in calories than other milks, as long as it’s unsweetened.
Nutritional Value of Almond Milk;
As per USDA, 100 ml of almond milk contains
- Calories: 15kCals
- Carbs: 0.3g
- Fibre: 0.3g
- Fat: 1.2g
- Protein: 0.6g
Vitamin and Minerals
Almond milk also contains fair amounts of vitamins and minerals. It is rich in:
- Vitamin A, E and D
- Potassium
- Calcium
- Phosphorus
- Sodium
- Iron
Health Benefits of Almond Milk
Almond milk is naturally high in several nutrients. It includes calcium, potassium and several other minerals. Additionally, it is full of antioxidants. These nutritional properties protect you from multiple health issues. For example, almond milk helps prevent mild infections and cancer.
In addition, vitamin E, K, C are other compounds that help your body’s primary functions. The potential health benefits of almond milk are countless.
Almond Milk has remarkable benefits for your heart. Some of these benefits include:
- Good Source of Magnesium
Magnesium is one of the four most essential minerals in the body. It is vital for cardiac functions, blood glucose, bone health control, etc. Also, magnesium regulates heartbeat and helps transport calcium, potassium and other minerals across the cells. Therefore, it prevents the accumulation of calcium in the arteries.
In addition, it limits the risks of plaque formation. As a result, it reduces the risk for several cardiac diseases such as high blood pressure and stroke.
- Helps Control Blood Cholesterol
Almond milk helps reduce the deposition of fat in the heart’s arteries. Fat deposits in the arteries may cause most cardiac diseases. It is because of the plaque formation that may disturb the blood flow, making it difficult for the heart to pump blood. Thereby, it may lead to hypertension and stroke.
Studies suggest that almond milk helps reduce blood cholesterol levels. Therefore, it reduces the risk of heart diseases. It also contains healthy fats such as omega-3, which is heart-healthy.
- Reduce Blood Pressure
Almond milk contains calcium, potassium and magnesium, essential for maintaining blood pressure. They facilitate contraction and relaxation of blood vessels, thereby ensuring smooth blood flow across the body. Calcium helps in the contraction of your heart muscles. Therefore, it can help to pump blood.
Studies suggest that magnesium helps regulate heart rhythm. It may also be vital in transporting calcium and potassium to other cells. Therefore, prevent conditions like arrhythmias of the heart.
- Alternative for Lactose Intolerant People
Almond milk lacks lactose which is the natural sugar present in animal milk. Some people cannot digest lactose because they are lactose intolerant. It leads to uneasiness and body discomforts. Studies suggest that lactose-intolerant people can also experience:
- Diarrhoea
- Bloating
- Stomach pain
- Nausea
- Gas formation
Almond milk is an excellent replacement for lactose-intolerant people. In addition, you may use almond milk for any recipe that uses animal milk. Apart from intolerance, some people prefer non-dairy milk. Therefore, vegans and vegetarians can also consume it.
- Improves Bone Health
Almond milk is a rich source of calcium, which our body needs to grow and develop bones. Furthermore, calcium deficiency can lead to osteoporosis and the risk of fractures. It is a condition in which your bones become weak and brittle. In addition, mild stresses like coughing increases the risk of fractures in osteoporosis.
However, the calcium content in some packaged almond milk can be lesser than dairy milk. Therefore, check the nutrition label while buying almond milk. Opt for fortified almond milk with vitamin A and D.
- Improves Brain Health
Almond milk is a rich source of vitamin E that acts as an antioxidant. Antioxidants prevent free radical damage to cells. Free radical injury can cause multiple disorders like cancer.
In addition, almond milk is beneficial in Alzheimer’s Disease and Parkinson’s diseases. It also inhibits the progression of diseases. Studies suggest that vitamin E may reduce memory decline and delay symptoms such as memory loss and confusion.
- Anti-Cancer Properties
Almond milk contains a reasonable amount of antioxidants. Therefore, it has anti-cancer properties. The antioxidants help reduce oxidative stress caused due to free radicals. Studies show that antioxidants can help reduce the risk of cancer.
- Almond Milk Strengthens Muscles
Almond milk contains vitamins and minerals, calcium, potassium and riboflavin essential for the growth of muscles. In addition, almond milk also has a good amount of protein. Therefore, it contributes to the development and repair of muscle tissues.
- Improves Skin Texture
Almond milk has vitamin E and healthy fats vital for skin health. These antioxidants protect the skin from free radical cell injury, which causes inflammatory diseases and skin infections, causing acne and other issues. They also protect the skin from sun damage. Furthermore, they also delay skin ageing.
- Improves Vision
Almond milk is full of vitamin A, which helps improve eye health in various ways. It helps in improving vision and maintaining a healthy cornea.
Any disorders in the cornea may result in blurred or opaque vision. Furthermore, vitamin A is essential for forming rhodopsin, which helps enhance your vision during a dim light.
- Strengthens Immunity
Almond milk has multiple antioxidants, minerals and vitamins. Therefore, it helps strengthen your body’s immune system and protect you from diseases. In addition, vitamin E in almond milk is a powerful antioxidant protecting the body from various infections.
- Helps with Weight Management
Almond milk contains fewer calories than dairy milk. It has almost 50% fewer calories than cow’s milk. In addition, it contains fair amounts of protein and low fat. That makes it ideal for weight management.
How to Prepare Almond Milk?
Almond Milk is easy to prepare at home.
Method
- Take 10-12 almonds.
- Soak the almonds overnight.
- Blend with a glass of water to form a smooth liquid.
- Filter the liquid and store.
The filtered liquid is your fresh, healthy and homemade almond milk.
Difference Between Sweetened and Unsweetened Almond Milk
Many people prefer the taste of sweetened almond milk over unsweetened almond milk. But there’s another important difference.
Almond Milk;
One cup of sweetened almond milk contains 15 grams of sugar and 91 calories, while one cup of unsweetened almond milk contains 0 grams of sugar. The sweetened version also has more than double the calories.
Unsweetened Milk;
Unsweetened almond milk is a healthier choice since it has fewer calories and less sugar content than the sweetened version.
Below Are Some Prices Of Almond Milk In Ghana;
