In most commercial almond milks, thickeners, preservatives, and flavorings are usually added to improve flavor, texture, and shelf life. Almond milk is a plant-based beverage made from filtered almonds and water. It is naturally dairy- and lactose-free, making it a good option for those avoiding dairy.
It also contains various nutrients. One cup ml of commercial almond milk provides 5 :. Almond milk is an excellent and natural source of vitamin E , which is a fat-soluble antioxidant that helps protect your body from free radical damage 6. Some varieties are fortified with calcium and vitamin D, which are important nutrients for bone health. Homemade versions are not a good source of these nutrients 7 , 8. Finally, almond milk is low in protein, with 1 cup ml providing only 1 gram 5.
Almond milk is naturally high in vitamin E, a disease-fighting antioxidant. Almond milk may provide certain health benefits. Almonds are an excellent source of vitamin E, which is a fat-soluble vitamin important for protecting your cells from free radical damage 9. Vitamin E promotes eye and skin health and may play a role in protecting against conditions like heart disease 10 , 11 , Most people eat too much added sugar in the form of desserts, drinks, and sweeteners. Thus, choosing food and beverages naturally low in sugar can help you manage weight and limit your risk of certain chronic diseases 13 , Many plant-based milks are flavored and sweetened.
In fact, 1 cup ml of chocolate-flavored almond milk can pack upwards of 21 grams of added sugar — more than 5 teaspoons Unsweetened almond milk is naturally low in sugar and high in vitamin E, a strong disease-fighting antioxidant.
However, sweetened almond milk can be loaded with sugar. Protein is essential for many bodily functions, including muscle growth, skin and bone structure, and enzyme and hormone production 18 , 19 , Many clients were surprised to spot add-ins they didn't expect to find in pricey almond milk. But again, there's no standard formulation, which is why reading ingredient lists is key. Almond milks are a lot like jeans—the quality, cost, and details can vary considerably, so you have to do some shopping to find the right one for you.
My best advice is to look for brands with simple, recognizable ingredients, including liquid- and water-free versions. Whether a serving of almond milk equates to an actual serving of almonds depends on the product. But even less-concentrated options can provide some benefits, such as helping you cut back on animal-based foods. You can incorporate your almond milk of choice into nearly anything.
Add it to coffee, smoothies, oatmeal, and overnight oats, and use it to make chia pudding and plant-based ice cream. Unsweetened almond milk can also be used in savory dishes like creamy soups, sauces, mashed cauliflower or potatoes, and casseroles. You can even drink it solo, warmed or chilled, or as the base for golden turmeric milk or hot cocoa.
Bottoms up! Cynthia Sass, MPH, RD, is Health 's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.
To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter. Is Almond Milk Healthy? Cynthia Sass. We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices.
We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat. Nut milk and other plant-based milks have become hyper-popular in recent years. From almond milk, soy milk, oat milk, and even chia milk , there are a wider variety of plant-based milks at many grocery stores with all different kinds of taste. Almond milk , which sits alongside soy milk as one of the original plant-based milk alternatives , is many people's first foray into the non-dairy game.
But is almond milk worth the hype—and the money? And what really happens in your body once you drink almond milk? As with any food or drink, there are benefits and drawbacks of regular consumption. 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.
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