February 18

Almond Milk: Health Benefits, Precautions and Ways to Use

By Fitness Blog

February 18, 2022


Almond Milk: Health Benefits, Precautions and Ways to Use HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Almond milk is a wholesome and nutritious different to dairy milk. It is likely one of the hottest merchandise derived from almonds. Almond milk can be one of the consumed non-dairy milk used globally. It is lactose-free and generally is a wholesome different for lactose intolerance. It incorporates wealthy and a number of vitamins. Hence, it's extremely nutritious and presents immense well being advantages. For instance, it has helpful results on the center, mind, pores and skin and many others. It additionally has anticancer and antioxidant properties. Therefore, Vegans and others who're lactose illiberal choose almond milk to dairy. 

What is Almond Milk?

Almond milk is a vegan substitute for dairy milk. You could make it by grinding uncooked almonds with water until easy. You ought to then pressure the combination to take away the residue. The ensuing milk is nutritious and has a nutty flavour. After that, you possibly can serve it as it's. It is a wholesome non-dairy different that's extremely versatile. Again, it has a nutty flavour. The nutritional vitamins, minerals, and antioxidants in almond milk impart important well being advantages.

Nutritional Value of Almond Milk

As per USDA, 100 ml of almond milk incorporates

  • Calories: 15kCals
  • Carbs: 0.3g
  • Fibre: 0.3g
  • Fat: 1.2g
  • Protein: 0.6g

Vitamin and Minerals

Almond milk additionally incorporates honest quantities of nutritional vitamins and minerals. It is wealthy in:

  • Vitamin A, E and D
  • Potassium
  • Calcium
  • Phosphorus
  • Sodium
  • Iron

Health Benefits of Almond Milk

Almond milk is of course excessive in a number of vitamins. It contains calcium, potassium and several other different minerals. Additionally, it is filled with antioxidants. These dietary properties shield you from a number of well being points. For instance, almond milk helps stop delicate infections and most cancers. In addition, vitamin E, Ok, C are different compounds that assist your physique's major features. The potential well being advantages of almond milk are numerous. Let us discover a number of of them.

1. Improves Heart Health

Almond milk has outstanding advantages on your coronary heart. Some of those advantages embody:

Good Source of Magnesium

Magnesium is likely one of the 4 most important minerals within the physique. It is significant for cardiac features, blood glucose, bone well being management, and many others. Also, magnesium regulates heartbeat and helps transport calcium, potassium and different minerals throughout the cells. Therefore, it prevents the buildup of calcium within the arteries. In addition, it limits the dangers of plaque formation. As a consequence, it reduces the chance for a number of cardiac ailments reminiscent of hypertension and stroke.

Helps Control Blood Cholesterol

Almond milk helps scale back the deposition of fats within the coronary heart's arteries. Fat deposits within the arteries could trigger most cardiac ailments. It is due to the plaque formation that will disturb the blood stream, making it tough for the center to pump blood. Thereby, it could result in hypertension and stroke. 

Studies recommend that almond milk helps scale back blood levels of cholesterol. Therefore, it reduces the chance of coronary heart ailments. It additionally incorporates wholesome fat reminiscent of omega-3, which is heart-healthy.

Reduce Blood Pressure

Almond milk incorporates calcium, potassium and magnesium, important for sustaining blood strain. They facilitate contraction and rest of blood vessels, thereby making certain easy blood stream throughout the physique. Calcium helps within the contraction of your coronary heart muscle tissue. Therefore, it could actually assist to pump blood. Studies recommend that magnesium helps regulate coronary heart rhythm. It may additionally be very important in transporting calcium and potassium to different cells. Therefore, stop circumstances like arrhythmias of the center.

2. Alternative for Lactose Intolerant People

Almond milk lacks lactose which is the pure sugar current in animal milk. Some individuals can't digest lactose as a result of they're lactose illiberal. It results in uneasiness and physique discomforts. Studies recommend that lactose-intolerant individuals also can expertise:

  • Diarrhoea
  • Bloating
  • Stomach ache
  • Nausea
  • Gas formation

Almond milk is a superb alternative for lactose-intolerant individuals. In addition, it's possible you'll use almond milk for any recipe that makes use of animal milk. Apart from intolerance, some individuals choose non-dairy milk. Therefore, vegans and vegetarians also can eat it.

3. Improves Bone Health

Almond milk is a wealthy supply of calcium, which our physique must develop and develop bones. Furthermore, calcium deficiency can result in osteoporosis and the chance of fractures. It is a situation wherein your bones turn into weak and brittle. In addition, delicate stresses like coughing will increase the chance of fractures in osteoporosis.

However, the calcium content material in some packaged almond milk could be lesser than dairy milk. Therefore, examine the vitamin label whereas shopping for almond milk. Opt for fortified almond milk with vitamin A and D.

4. Improves Brain Health

Almond milk is a wealthy supply of vitamin E that acts as an antioxidant. Antioxidants stop free radical harm to cells. Free radical damage may cause a number of issues like most cancers. In addition, almond milk is helpful in Alzheimer's Disease and Parkinson's ailments. It additionally inhibits the development of ailments. Studies recommend that vitamin E could scale back reminiscence decline and delay signs reminiscent of reminiscence loss and confusion. 

5. Anti-Cancer Properties

Almond milk incorporates an inexpensive quantity of antioxidants. Therefore, it has anti-cancer properties. The antioxidants assist scale back oxidative stress brought on as a consequence of free radicals. Studies present that antioxidants can assist scale back the chance of most cancers.

6. Almond Milk Strengthens Muscles

Almond milk incorporates nutritional vitamins and minerals, calcium, potassium and riboflavin important for the expansion of muscle tissue. In addition, almond milk additionally has quantity of protein. Therefore, it contributes to the event and restore of muscle tissues. 

7. Improves Skin Texture

Almond milk has vitamin E and wholesome fat very important for pores and skin well being. These antioxidants shield the pores and skin from free radical cell damage, which causes inflammatory ailments and pores and skin infections, inflicting pimples and different points. They additionally shield the pores and skin from solar harm. Furthermore, additionally they delay pores and skin ageing.

8. Improves Vision

Almond milk is filled with vitamin A, which helps enhance eye well being in numerous methods. It helps in bettering imaginative and prescient and sustaining a wholesome cornea. Any issues within the cornea could lead to blurred or opaque imaginative and prescient. Furthermore, vitamin A is crucial for forming rhodopsin, which helps improve your imaginative and prescient throughout a dim gentle.

9. Strengthens Immunity 

Almond milk has a number of antioxidants, minerals and nutritional vitamins. Therefore, it helps strengthen your physique's immune system and shield you from ailments. In addition, vitamin E in almond milk is a robust antioxidant defending the physique from numerous infections. 

10. Helps with Weight Management

Almond milk incorporates fewer energy than dairy milk. It has virtually 50% fewer energy than cow's milk. In addition, it incorporates honest quantities of protein and low fats. That makes it excellent for weight administration.

How to Prepare Almond Milk?

Almond milk is straightforward to organize at house. 

Method

  • Take 10-12 almonds.
  • Soak the almonds in a single day.
  • Blend with a glass of water to type a easy liquid.
  • Filter the liquid and retailer.

The filtered liquid is your recent, wholesome and home made almond milk.

Ways to Include Almond Milk in your Diet 

Almond milk is a superb alternative for dairy milk. You can put together a chocolate drink, porridge, smoothies, and moreover. Incorporate it in desserts, oats meals and many others. Let us discover a number of simple and easy recipes utilizing almond milk.

Healthy Recipes utilizing Almond Milk

Almond Smoothie

Almond Milk: Health Benefits, Precautions and Ways to Use- HealthifyMe
  • Preparation Time: 5 minutes
  • Serves: 2
  • Calories: 170 kcals

Ingredients

  • Almond milk: 1 cup 
  • Banana chopped: 1/2 cup
  • Chopped apple: 1 cup 
  • Cinnamon powder: 1 pinch
  • Jaggery (powdered): 1 tsp
  • Nutmeg powder: 1/4 tsp
  • Yoghurt: 1/4 cup

Method

  • Add all of the substances to a blender. 
  • Grind for a minute or two or till easy.
  • Serve chilly and revel in.

Overnight Oats with Almond Milk

Almond Milk: Health Benefits, Precautions and Ways to Use- HealthifyMe

It is a straightforward and nutritious recipe. It is right for weight reduction because it has low energy. 

  • Calories:170 kcals
  • Serves: 1
  • Preparation time: 5 minutes

Ingredients

  • Oats: 1/2 cup 
  • Chia seeds: 1tbsp 
  • Banana (chopped): 1/4 cup 
  • Sliced apple: 1/4 cup
  • Cinnamon powder: 1/4tsp 
  • Almond milk: 3/4 cup
  • Honey: 1tsp

Method

  • Powder chia seeds, oats and cinnamon powder. Transfer to a jar.
  • Pour almond milk, shut the lid and shake nicely.
  • Refrigerate it for round half an hour or in a single day.
  • Add chopped banana and apple.
  • Mix nicely and serve. 

Possible Side Effects and Risks of Almond Milk

We have seen the well being advantages of almond milk. However, it could have some antagonistic results, primarily due to extreme use or allergy symptoms. For instance, some people who find themselves allergic to nuts would possibly expertise uncomfortable side effects. Some of the signs of those uncomfortable side effects are:

  • Abdominal ache
  • Skin rashes
  • Vomiting

Some potential danger components of consuming almond milk embody:

Stomach Disorders

Packaged almond milk incorporates an additive known as carrageenan. The irregular content material of almond milk causes the buildup of carrageenan. As a consequence, it could set off inflammatory bowel illness. Studies recommend that it could actually trigger signs reminiscent of:

  • Nausea
  • Diarrhoea
  • Stomach ache
  • Weight loss
  • Anaemia
  • Blood and mucus in stools

Therefore, anybody with inflammatory bowel ailments must be cautious. Consult your doctor for those who develop any such signs.

Thyroid Disorders

Studies recommend that almond milk is a goitrogenic meals. As a consequence, it impacts thyroid perform in some. In addition, it inhibits the absorption of iodine. Thus, affecting the perform of your thyroid gland. However, it could happen solely whenever you eat almond milk in extra. Therefore, speak to your doctor earlier than together with it in your food plan.

Infant Food

Almond milk is a protected complement as a result of it has all of the vitamins. Though plant milk might not be as nutritious as breast milk or dairy milk, they'll trigger allergy symptoms in infants. If your little one is lactose illiberal, speak to your physician for different choices.

Allergy

People who're allergic to nuts, is probably allergic to almonds too. In such instances, consuming almond milk shouldn't be advisable. A study means that almond allergy signs can fluctuate from:

  • Swelling of the lips, eyes and mouth
  • Skin rashes
  • Runny nostril
  • Abdominal ache
  • Nausea
  • Vomiting 

Symptoms could fluctuate in keeping with the depth of the allergy.

Summary

Almond milk is a wholesome and nutritious plant-based milk, which may substitute animal milk. Its nutrient worth makes it a powerhouse of well being advantages. It promotes coronary heart well being, mind perform and bone well being. Additionally, it additionally improves your immunity, pores and skin well being and many others. and could also be an alternate for individuals with lactose intolerance. 

The vegan food plan avoids dairy merchandise. Therefore, vegans and a few vegetarians additionally choose it over dairy milk. Almond milk is the very best different for animal milk in all features. It could be because of the presence of all of the very important vitamins. However, it's advisable to eat it in applicable quantities. However, it might not be the most suitable choice in case you are allergic to nuts. If you will have thyroid or inflammatory issues, speak to your physician earlier than including almond milk to your dietary routine.

Frequently Asked Questions (FAQs)

Q. Is it wholesome to drink almond milk each day?

A. Almond milk is helpful to your well being. Drinking a glass of this tasty beverage each day will provide help to get a wholesome life-style. One of the first advantages of consuming almond milk each day is that it boosts your immune system and allows you to battle infections and ailments.

Q. Is almond milk more healthy than milk?

A. Although almond milk has the next fats degree than common milk, it has a decrease carbohydrate content material. As a consequence, almond milk is often the higher alternative for dieters as a consequence of its low-calorie content material. Dairy milk has practically double the variety of energy as unsweetened almond milk, with solely 40kCal energy per cup.

Q. Is almond milk good for weight reduction?

A. Yes. Almond milk positively impacts your weight-loss journey. It is because of the low-calorie content material. Almond milk is a well-liked weight-loss meal that may provide help to drop pounds in numerous methods. In addition, it incorporates honest quantities of protein and low fats. That makes it excellent for weight administration.

Q. Are there any uncomfortable side effects of almond milk?

A. Yes. Almond milk can have some attainable uncomfortable side effects. However, these uncomfortable side effects happen solely as a consequence of overconsumption and nut allergy symptoms. Some attainable uncomfortable side effects are nut allergy symptoms, antagonistic results on the thyroid gland, excessive sugar ranges, pores and skin reactions, stomach points and many others.

Q. Is almond milk good for the pores and skin?

A. Yes. Almond milk is nice for the pores and skin as a result of it incorporates a variety of moisture. As a consequence, it rejuvenates and refreshes the pores and skin, preserving it easy, plump and well-hydrated. It's additionally excessive in antioxidants, which assist to forestall wrinkles and tremendous traces.

Q. Which is more healthy, almond or oat milk?

A. Almond milk is considerably higher than oat milk by way of vitamin. For instance, almond milk is wealthy in vitamin E, good on your pores and skin and immune system.

Q. Can I drink almond milk at night time?

A. Almond milk is a sleep-inducing different to the normal bedtime treatment, which is likely to be a wonderful sleep-inducing choice. In addition, it boosts the serotonin degree, which can assist you sleep higher.

Q. When ought to I drink almond milk?

A. You can drink almond milk within the morning or at night time. It will depend on you whenever you want to have it. However, it's best to eat it within the morning to reap its well being advantages.

Q. Can you heat up almond milk?

A. Almond milk imparts all its advantages at regular temperature. However, you possibly can warmth or heat it at low to reasonable temperatures. It's not good to warmth almond milk to a excessive temperature since it could actually negatively impression the dietary worth.

Q. What type of milk is nice for PCOS?

A. Women with PCOS have the propensity to develop insulin resistance, and the ingestion of dairy can result in greater insulin ranges. Therefore, you possibly can search for wholesome alternate options like almond milk (unsweetened), coconut milk, soy milk (unsweetened), hemp milk (unsweetened), flax milk (unsweetened), cashew milk (unsweetened), pea milk (unsweetened) and many others.

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