The demand for almond milk has been growing these days with most people giving up dairy for health and anti-cruelty reasons. The plant-based milk is made by blending almonds and water together and straining to remove the solid bits.
Although it's a milk substitute, almond milk doesn't taste or behave like milk. But store-bought ones come fortified with additional nutrients in an attempt to make it closer to milk in health benefits. It's also low in sugar and calories. Here are some of the reasons why you should drink almond milk.
Health Benefits of Almond Milk
Almond milk may not rival cow's milk in health benefits. Fortified almond milk contains vitamin D, calcium, riboflavin and protein. However, it does naturally contain good amounts of vitamin E.
Perfect for weight loss: Although almonds are a calorific food, almond milk itself contains very small amounts of nut per millilitre. A cup or 250 ml of almond milk contains 30-40 calories compared to the same amount of cow's milk that contains 103 calories. Regular milk can be substituted for almond milk for its weight loss benefits.
Good for bone health: Fortified almond milk comes packed with calcium, an essential nutrient for bone development. When it comes to calcium, store-bought almond milk with added nutrients maybe even better than cow milk.
Good for heart health: Swapping cow's milk for almond milk may be a good decision for heart health. While almonds are fat-rich nuts, the oil contained in the nuts is 90% unsaturated. Oleic acid in almonds is also good for improving the lipid profile of blood. Studies also show that almonds may reduce bad cholesterol and up the good ones.
Other benefits of almond milk:
- Rich source of vitamin E
- Dairy-free
- Gluten-free
- Is good for diabetics
- High in vitamin D
- Good for skin health
- Doesn't have lactose
- Boosts immune system
- Easy on the stomach
Nutritional composition of almond milk
A cup or 240ml of almond milk has the following nutrients.
| Nutritional fact | Measure %(DV) |
| Calories | 187 |
| Fat | 22% |
| Cholesterol | 0% |
| Iron | 8% |
| Protein | 11.2% |
| Vitamin C | 0% |
| Calcium | 7% |
| Phosphorus | 18% |
| Sodium | 0% |
| Magnesium | 25% |
| Carbohydrates | 1% |
| Vitamin A | 0% |
| Vitamin E | 31% |
| Riboflavin | 25% |
| Fiber | 0% |
How to make almond milk
There are many brands of almond milk you can choose from, but they may all contain added sugars or flavours for palatability. However, it's not too tough to make almond milk at home. All you need are almonds, water, a grinder and a sieve.
- Soak almonds overnight or even longer for better results.
- Remove the skins and set them aside.
- Place them in a blender, add water and blend.
- Keep adjusting the water levels till you achieve the right consistency.
- Take a sieve and pass the "milk" through it. Press the residue down with a spoon to get every bit of the liquid out.
- You can also use a muslin cloth and wring out the liquid.
- Add natural sweeteners like agave liquid, honey or date syrup to sweeten it.
- Serve.
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