Bottom line: Producers often enrich almond milk with calcium, making it an excellent source of the nutrient. Observational studies show that regular consumption of nuts is linked to a reduced risk of heart disease.
This is partly because they are high in healthful fats 8. Research has linked oleic acid, which is the main fatty acid in almond oil, to beneficial changes in blood lipids 9. These beneficial changes in the blood lipid profile are associated with a reduced risk of heart disease Nutritionists believe that vitamin E, along with bioactive plant compounds including polyphenols, are responsible for many of the health benefits of almonds.
These compounds have anti-inflammatory and antioxidant properties that are good for heart health Bottom line: Almond milk is high in vitamin E and contains healthful fats. Drinking it regularly may benefit your heart. Many people are low or deficient in vitamin D.
This raises the risk of brittle bones, fatigue , and weak muscles There are few good sources of vitamin D in the human diet. This especially applies to milk products. Just like regular milk, almond milk often contains added vitamin D. The amount of vitamin D varies between products. For example, 1 cup of almond milk may contain 2. This makes enriched almond milk a useful source of vitamin D that can prevent deficiency if you consume it regularly.
Bottom line: Almond milk is often enriched with vitamin D, and consuming it often may help prevent vitamin D deficiency. However, it is also very easy to make at home. All you need is a blender, some water, and a cup of almonds. Blenders and almonds are available to purchase online. First, remove the skin. You can do this by soaking the almonds in water for 8—12 hours or overnight. The soak softens the skin, allowing you to peel it off easily when you rinse the almonds.
Next, put the almonds in a blender with 4 cups of water and mix until smooth. Finally, remove the solids by straining the mixture through a cheesecloth or nut milk bag. Bottom line: Almond milk is one of the most popular plant milks, and it is available in most supermarkets. It is also easy to make at home. Just like regular milk, almond milk is incredibly versatile. Below are a few ideas of how you can use it as a milk replacement:.
People who are prone to kidney stones should not consume almond milk in excessive amounts. This is because of its calcium oxalate content, which is generally high in homemade almond milk Some people are also concerned about carrageenan , a thickener that some producers add to commercial almond milk products.
However, most scientists agree that the type and amount of carrageenan used in food products are safe Bottom line: Almond milk is a great replacement for regular milk. However, people prone to kidney stones should avoid drinking it in high amounts. Almond milk is a highly versatile product and a great milk substitute for vegans and people who are allergic or intolerant to dairy. Since almond milk is fully plant-based, it is suitable for all these groups and can be used in place of dairy milk on its own or in any recipe.
Additionally, almond milk is free of the proteins that cause milk allergy in up to 0. Therefore, almond milk provides a good alternative However, given that almond milk is very low in digestible protein compared to dairy milk, it is not suitable as a replacement for infants or young children with milk allergies. Instead, they may require specialized formulas Almond milk is completely plant-based, making it suitable for vegans and other people who avoid dairy products.
It is also suitable for people who have a dairy allergy. People with chronic kidney disease often avoid milk due to its high levels of phosphorus and potassium 35 , Because their kidneys are not able to properly clear these nutrients, there is a risk they will build up in the blood. Too much phosphorus in the blood increases the risk of heart disease, hyperparathyroidism and bone disease. Meanwhile, too much potassium increases the risk of irregular heart rhythm, heart attack and death 35 , Dairy milk contains mg of phosphorus and mg of potassium per cup ml , while the same amount of almond milk contains only 20 mg of phosphorus and mg of potassium However, the amounts may vary from brand to brand, so you may need to check with the manufacturer.
If you have kidney disease, your individual requirements and limits may vary depending on your stage of disease and current blood levels of potassium and phosphorus However, almond milk can be a suitable alternative for people trying to reduce their intake of potassium and phosphorus due to kidney disease. People with chronic kidney disease often avoid dairy due to its high levels of potassium and phosphorus. Almond milk has much lower levels of these nutrients and may be a suitable alternative.
To make 1 cup ml of almond milk at home, blend a half cup of soaked, skinless almonds with 1 cup ml of water. Then use a nut bag to strain the solids from the mixture. You can make it thicker or thinner by adjusting the quantity of water. The milk can be kept for up to two days in the refrigerator.
You can drink almond milk on its own, added to cereals and coffee or used in a variety of recipes for cooking and baking. You can make it at home by blending soaked almonds with water, then straining the mixture. Additionally, it is suitable for people with lactose intolerance, a dairy allergy or kidney disease, as well as those who are vegan or avoiding dairy for any other reason.
Try adding it to cereal or coffee, mixing it into smoothies and using it in recipes for ice cream, soups or sauces. Each type of milk has its advantages and disadvantages, depending on a person's diet, health, nutritional needs, or personal taste preferences. This article examines the health effects of dairy products, which seem to vary greatly between individuals. Many people are intolerant to dairy. Coconut milk tastes great and is very good for your health. Learn about its uses and how it benefits weight, metabolism and heart health.
Some people can't tolerate dairy or choose not to eat it for other reasons. This article lists substitutes for 7 common dairy foods. People with lactose intolerance are unable to digest lactose, the main carbohydrate in milk.
This can cause various digestive symptoms. Did you know that people with diabetes are more susceptible to bone fractures? Add one of the best milks for diabetics to your diet for stronger bones. There is some evidence that A2 milk is healthier than A1 milk. This article takes a detailed look at the science behind the A1 vs A2 milk debate. Smoothies are a healthy choice, but fruit-filled drinks can be heavy on the carbs. Here are 10 low-carb recipe blends.
Chia seeds are versatile and packed with nutrients. This makes it a useful option for those counting calories. For those following a plant-based or vegan diet , fortified almond milk makes a useful contribution towards calcium intake. The recommended adult daily allowance for this mineral is mg.
Homemade almond milk is not a good source of this mineral. Almonds are a good source of vitamin E, which is an important antioxidant helping to maintain healthy skin and eyes, as well as supporting the immune system.
Some commercial brands are fortified with additional vitamins , including vitamin D, which is needed to help regulate calcium in the body. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Find out more at urbanwellness.
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