Reviewed by SIAHMSR 

Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

all rights reserved with siahmsr digital healthcare[siahmsr wellness]

Almond milk – Health benefits

  Almond, (Prunus dulcis), tree  belongs to the family Rosaceae and its seeds are edible with immense nutritive value. Almonds are native to southwestern Asia, and grown primarily in Mediterranean climates between 28° and 48° N and between 20° and 40° S. California  is the major producer of almonds ,and account for  around  80 percent of the global production .

  There are two varieties of almonds: sweet almond (P. dulcis, variety dulcis) and bitter almond (P. dulcis, variety amara). Sweet almonds are the edible type consumed as nuts and used in cooking or as a source of almond oil or almond meal.

   Almonds grown as nuts may be eaten raw, blanched, or roasted. They are rich sources of carbohydrates (mainly dietary fiber), fatty acids, proteins and amino acids, as well as vitamins and minerals. Almond milk is produced by blending almonds with purified water. The extracted juice contains all good nutrients of almonds.

Almond milk has gained much popularity as an alternative to cow’s milk in pure vegans and to people with cow’s milk intolerance.

Almond milk can be an effective solution in children suffering with allergy or intolerance against animal milk. But due to its low protein quantity it is not suitable for infants as the only source of nutrients.

Nutritional value

Calories: 39

Fat: 2.5g

Sodium: 189mg

Carbohydrates: 3.4g

Fiber: 0.5g

Sugars: 2g

Protein: 1g

Calcium: 482mg

Vitamin E: 16.6mg

Nutritional facts

Almonds are source of protein, fat and small amounts of iron, calcium, phosphorus, and vitamins A, B complex, and E.

Vitamin E is a great antioxidant which protects against free radical injury to the body.

  Almonds have a high content of monounsaturated fatty acids (MUFA) that are considered  very much helpful in weight loss or obesity management. MUFA helps in reduction of low-density lipoprotein cholesterol in the body and protects heart and blood vessels. Almonds also act as a vital source of various nutrients including proteins, fibre, vitamin E and manganese.

The carbohydrates and proteins available in almond milk range from mere 0.25 to 3g and 1 to 5 g. Calcium ranges between 22 and 495 mg with 330 mg.

Vitamin A in almond milk ranges from 60 to 180 mg. Vitamin E ranges from 1.2 to 6 mg. Vitamin E is a great antioxidant and has important role in immune system and circulatory system functions in the body.

Almond milk is rich in magnesium which is a mineral very much essential for bones and heart health.

A few studies show that regular almond consumption helps in controlling blood lipid levels. A study shows that  in healthy people long-term supplementation (20 weeks) with 56 g almonds daily resulted in improvements to the lipid profile (reductions in Total Cholesterol, LDL-cholesterol and TG serum levels) and decreased fat mass and waist-to-hip ratio [7].It helped in  body fat reduction also.

TG [triglycerides] lowering and HDL [good cholesterol] increasing effects of almond supplementation might be due to high levels of mono and polyunsaturated fatty acids [MUFA and PUFA].

  Almonds and almond milk consumption can reduce blood sugar levels also. Blood sugar lowering effect of almonds might be due to the slowing of gastric emptying (owing to the fat and protein contained in the nuts), but also to the presence of polyphenols, mainly flavonoids [8],[9].

Almonds may also protect against oxidative stress and related consequences among smokers [10 ].Oxidative stress from free radicals cause serious diseases to heart ,lung ,brain and other vital organs.

Does almond milk cause any allergy?

Almonds do not cause problems in most of the people. However, nut allergies are possible in people who are allergic to tree nuts.

Almond milk has less protein than either cow’s milk or soy milk – just 1 gram of protein per 8-ounce serving. So it is not recommended for infants [as the only food]who need adequate amount of proteins in the growing years. 

Almond milk is available in the market in sweetened form also. Too much intake of sweetened almond milk is not good for health due to the added sugars. Maple syrup, sugar, dates, or honey can be added as sweeteners if you make almond milk at home. They are natural sweeteners.

How to make almond milk at home?

Preparation:

Take a ¼ cup of almonds and peel of the outer skin after soaking in water. Now blend the almonds in a mixer or blender with some water. Strain out the solid contents. The white liquid can be garnished with some cashews or dates chopped to make it more nutritious. Add some natural sweeteners like honey or maple syrup. Yummy almond milk is ready for drinking.

How to include almond milk in your diet?

Almond milk is very healthy for your skin, hair and vital organs due to its antioxidants.

·       Add almond milk into your fruit shakes, chocolate shakes for better flavor and nourishment.

·       You can add almond milk to chia pudding with some blueberries, strawberries.

·       Almond milk can be added to berries with overnight oats.

·       Add almond milk to smoothies.

Reference

1.    https://www.britannica.com/plant/almond

2.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756203/

3.     https://www.nutritionix.com/food/almond-milk

4.    https://www.hsph.harvard.edu/nutritionsource/food-features/almonds/#:~:text=One%20ounce%20provides%20about%20165,carbohydrate%2C%20and%203%20grams%20fiber.

5.    https://www.almonds.com/sites/default/files/2021-12/State%20of%20the%20Science%202021.pdf

6.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146189/

7.    https://pubmed.ncbi.nlm.nih.gov/29315019/

8.    https://pubmed.ncbi.nlm.nih.gov/21489570/

9.    https://pubmed.ncbi.nlm.nih.gov/21489570/

10.           https://pubmed.ncbi.nlm.nih.gov/16898862/