6 Best health Benefits of Almond Milk

Almond Milk 

Almond milk is a dairy-free alternative to animal milk. Almond milk is a readily available milk choice that is rich in minerals and is delectable to drink. Almond milk is gaining popularity as a healthy substitute due to the growing popularity of veganism and the rise in dairy sensitivity.

Almond milk is a fantastic substitute for dairy products for several reasons, including its high nutritional content, low caloric value and distinctive flavour. Although there are various dairy-free alternatives, almond milk is by far the easiest to find and can even be prepared at home. 

Almond milk is readily available in many stores and also comes flavoured with numerous flavours, expanding the options for people. Almond milk may do it all, from enhancing the taste of the cereals to just making the morning breakfast healthier.

Nutritional Value of Almond Milk 

According to the USDA, 100 ml of almond milk gives

• 15 Calories, 
• 0.3g of Carbohydrate
• 0.3g of Fibre
• 1.2g Fat
• 0.55g Protein.

Health Benefits of Almond Milk 

Keeps the heart healthy 

Almonds contain nutritional components that are naturally occurring that may help lower the risk of various lifestyle diseases, including heart disease, obesity and type 2 Diabetes Mellitus.

A study published in the journal Nutrition & Diabetes shows that plant-based diets are linked to lower levels of total cholesterol and glycated haemoglobin (HbA1c).

Also, it has a low sodium content and is rich in heart-healthy fats like omega fatty acids, which are found in fish, and thus it lowers blood pressure and lowers the risk of heart disease.

Vegan 

Many people choose to forego dairy for several reasons, including vegetarianism, health, the environment and practise. Almond milk is vegan-friendly, made from plants and naturally free of dairy.

Compared to traditional dairy-based milk, it is less harmful to the environment. Animals are not harmed in the process of preparing almond milk.

Helps lactose intolerant individuals

Lactose, the naturally occurring sugar found in animal milk, is absent in almond milk. Some persons who are lactose intolerant are unable to digest lactose. It causes discomfort in the body and uneasiness.

According to studies, those who are lactose intolerant can also experience,

• Nausea
• Diarrhoea
• Bloating
• Stomach discomfort
• Gas production.

For those who cannot tolerate dairy products, almond milk is a great substitute. One may use almond milk for any recipe that calls for animal milk. Some people favour non-dairy milk. Consequently, it can be consumed by vegetarians and vegans as well.

Weight management 

100 ml of almond milk has only 15 calories. It serves as a super replacement that will aid in weight loss or weight maintenance.

Compared to dairy milk, almond milk has fewer calories. Compared to cow’s milk, it contains roughly 50% fewer calories. It also has a good amount of protein and little fat. This makes it perfect for weight management.

Controls Blood sugar level 

Due to its low carbohydrate content and lack of additives, almond milk lowers the risk of developing Diabetes by not raising blood sugar levels. The low glycemic index (GI) of the food will help the body use carbohydrates for energy rather than storing them as fat.

Blood sugar and insulin levels do not increase after eating almonds. In persons with Type 2 Diabetes, the low GI of almond milk may aid in reversing insulin resistance.

The inability of cells to use glucose to produce energy is a sign of insulin resistance. Kidney damage may result from that. Usually, low-carbohydrate diets improve insulin sensitivity.

Maintains skin health 

Vitamin E in almond milk has antioxidant characteristics which is important for the health of the skin. This helps shield the skin from sun damage. Almond milk provides 50% of the daily vitamin E requirement.

How to prepare Almond Milk? 

Almond milk is simple and easy to prepare at home.

Ingredients

• Almond – 10 to 12 Nos
• Water – As required

Method

• Let the almonds soak all night.
• In the morning, peel the skin and blend it with a glass of water. 
• The smooth liquid prepared is almond milk. 
• Fresh almond milk can be stored in a separate container.

How to include almond milk? 

After eating something sweet or spicy, a cool glass of milk may be very reviving. It’s especially delicious on its own. Almond milk is an alternative for a person who prefers not to drink animal milk. 

Almond milk smoothie

Smoothies are a great meal substitute and a nutrient-dense snack. Smoothies can be made with any mix of fruit, vegetables or both, as well as other ingredients like protein powder, chia seeds, yoghurt and, of course, almond milk. 

It is a quick and a wholesome recipe. Due to its low-calorie content, it is perfect for weight loss.

Add almond milk for added richness and nutritional advantages to any combination that sounds delectable.

Almond milk can often be used in place of cream, greatly reducing the number of calories in fat in the meal. 

Ingredients

• Oats – 1/2 cup
• Chia seeds – 1 tablespoon
• Banana (chopped) – 1/4 cup
• Apple (Sliced) – 1/4 cup
• Cinnamon powder – 1/4 teaspoon
• Almond milk – 3/4 cup
• Honey – 1 teaspoon

Method of preparation

• Ground oats and chia seeds, and add cinnamon powder. 
• Add this to a jar, pour almond milk and pulse the jar to mix well. 
• Add the chopped or sliced apple and banana and grind.
• The smoothie is ready and can be topped with nuts of choice for crunchiness. 

Almond milk latte

Making a latte with almond milk is an all-time favourite for many. It provides just enough texture due to the creamy, nutty flavour and renders a delicious latte. It’s a fantastic milk substitute and steams the same as actual milk. It’s simple to make at home and tastes great in iced coffee drinks as well.

Ingredients

• Almond milk – 200 ml
• Instant coffee – 2 teaspoon
• Sweetener – Optional

Method of preparation

• Use instant coffee by mixing it with boiling water, or use espresso. Add sweetener of choice. 
• Steam the almond milk on medium flame. 
• Combine the coffee and the milk in a ratio of 1:3. 
• A perfect latte coffee is made as a result.

Almond milk ice cream

On a sweltering summer day, who doesn’t enjoy ice cream? Without the calories and fat from heavy cream and a tonne of sugar, one can still enjoy the same delicious flavour. 

This tasty cold dessert is created by blending frozen bananas with almond milk and honey. One may even drizzle melted caramel or dark chocolate on top.

Ingredients 

• Almond milk
• Nut butter – Personal choice
• Sweetener 
• Salt 
• Vanilla extract

Method of preparation

• Whisk together all the ingredients in a high-speed blender. Pour the whisked product into an ice cube tray and freeze. 
• Blend the frozen ice cubes. Freeze them again for an hour.
• The ice cream is ready to be eaten.

Rice pudding

Almond milk is great in place of cow’s milk in Almond Milk Rice Pudding. The pudding can be garnished with sweet-tart cherry preserves since almonds and cherries go well together. 

Ingredients

• Almond milk
• White rice
• Water
• Honey
• Cinnamon powder
• Salt.

Method of preparation

• Mix all the ingredients in a pan. 
• Heat the mixture and bring them to a boil, stirring continuously.
• Simmer the heat until the mixture becomes creamy and thick.
• After the rice has cooked, remove them from the heat.

Side Effects of Almond Milk 

Almond consumption in excess can result in stomach problems. It can sometimes interact with drugs and give patients digestive problems. 

Here are a few of almond milk’s negative consequences.

• Almond milk is a goitrogenic diet that significantly affects thyroid function.

• Due to allergies or excessive use, it could have certain negative consequences. For instance, individuals with nut allergies may encounter negative effects.

• Sweetened almond milk contains more sugar than cow’s milk, which is a clear drawback.

• Almond milk does not provide enough nourishment for young children. As a result, it cannot be used in place of breast milk or infant formula.

Some of the symptoms of side effects include:

• Stomach ache
• Rash skin
• Vomiting.

Conclusion 

Almond milk is a great dairy-free alternative to animal milk. Made from blended almonds, almond milk is a type of beverage. This milk substitute is made by blending and straining softened almonds that have been soaked in water overnight. 

Commercial almond milk may employ emulsifiers and other additions, have a lower nut content overall and may be enriched with vitamins and minerals. They also tend to contain more water and less almond pulp. 

Almond milk is a fantastic substitute for a number of reasons, including its high nutritional content, low caloric value and distinctive flavour. They can be incorporated into many recipes for rich flavour.

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