With the advent of plant-based dairy substitutes, one type of vegan milk has gained a lot of attention, and that is almond milk. Popularised by celebs and influencers alike, almond milk is now widely available in a variety of flavours at every convenience store. It is one of the top-selling plant-based milks because of its rich flavour and texture. While not entirely similar to bovine milk, almond milk comes quite close to it.
What is Almond milk?
Almond milk is a type of plant milk made by grinding soaked almonds into a fine pulp and mixing it with water. The mixture is then strained to yield a nutritious nutty "milk." Apart from vegans and plant-based eaters, almond milk is also consumed by people who have lactose intolerance.
Almond milk can be easily made at home by soaking, grinding, and straining raw almonds in water. The store-bought are usually fortified with added nutrients and vitamins since only a small percentage of almonds actually end up in the milk. So the nutrients are added to boost its nutritional value.
The milk has a nutty and starchy taste but does not have the same mouth feel as cow milk, which has a unique molecular structure. However, almond milk is still quite versatile and can easily be used as a substitute for dairy milk if one is ready to overlook the taste differences. It can be used in baking.
Almond milk’s nutritional facts
1 cup (249g) of Almond milk contains the following nutrients:
| Nutrient | Measure |
| Calories | 56 |
| Total Fat | 2.5g |
| Protein | 1.1g |
| Sodium | 9.6mg |
| Potassium | 37mg |
| Total Carbohydrates | 8.1g |
| Calcium | 1.6% |
| Iron | 1.1% |
Health benefits of Almond milk
Almond milk is a low-calorie, low-fat dairy substitute with a single serving averaging on 35 calories. Fortified, store-bought almond milk may have good levels of calcium to mimic cow milk. It also has antioxidants like vitamin E. Unfortified may have less vitamin D and calcium than cow milk.
Almonds are nutritious tree nuts rich in tannins, lignans, proanthocyanids, isoflavonols, flavonols and phenolic acids.
Consumption of almonds can help in regulating cholesterol, glucose levels and body weight. These nuts can ward off several diseases like diabetes, obesity and cardiovascular problems.
However, a very small percentage of almonds actually end up in almond milk. So the benefits may be negligible unless vast quantities of the milk are consumed.
Here are some of the health benefits of fortified almond milk.
• Slows down the progression of cognitive diseases
• Dairy-free and vegan
• High in antioxidants
• Boost heart health
• Improves bone health
• Helps prevent autoimmune disease
• Betters skin health
• Supports weight management
• Good source of vitamin E and D
• Naturally lactose-free
• Low in calories
• Low in carbs
• Good source of magnesium
May slow progression of cognitive disease: Almond milk is rich in Vitamin E, which is an antioxidant and it helps the brain. Studies have shown a link between getting enough vitamin E and a lower risk of cognitive diseases like Alzheimer’s Disease.
Supports a healthy heart: Adding plant-based food items to one’s diet, helps in keeping the heart in good health. Plant-based diets have a potential role in reducing the risk of cardiometabolic diseases, such as heart disease, obesity, and type 2 diabetes. Almonds can promote heart health by lowering bad cholesterol (LDL) and improving glycemic control.
Helps weight loss: Compared to cow milk, almond milk is low in carbohydrates and fats. This low-calorie milk substitute is a perfect swap for dairy if you are trying to cut down on calories.
Good for bone health: Fortified almond milk may contain good levels of calcium and vitamin D to mimic the nutritional profile of regular milk. These nutrients play a big role in building and maintaining strong bones.
References:
1. Vanga, S. K., & Raghavan, V. (2018). How well do plant based alternatives fare nutritionally compared to cow's milk?. Journal of food science and technology, 55(1), 10–20. https://doi.org/10.1007/s13197-017-2915-y
2. Barreca, D., Nabavi, S. M., Sureda, A., Rasekhian, M., Raciti, R., Silva, A. S., Annunziata, G., Arnone, A., Tenore, G. C., Süntar, İ., & Mandalari, G. (2020). Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds. Nutrients, 12(3), 672. https://doi.org/10.3390/nu12030672
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