Do you like milk but you are lactose-intolerant? Or do you simply just want to cut your dairy intake? If you do, you can try drinking almond milk.
It has a faint, nutty flavor which works great with a variety of flavors like vanilla, chocolate or berry. It has been popular with vegetarian and vegan diet since it does not contain any lactose.
What is Almond Milk?
Almond milk is made from ground almonds and water. It’s soy-free and lactose-free which makes it a great milk substitute. It contains riboflavin and vitamin E as well as protein and magnesium. When compared to cow’s milk, almond milk has lower amounts of protein, however, it is free from cholesterol and saturated fat content.
It is rich in potassium, phosphorus, and zinc which are needed by the body. It also has protein, iron, magnesium, and sodium which aids in muscle and nerve health. Vitamin C, Vitamin B6, riboflavin, Vitamin E, and folate are also found in almond milk.
Benefits of Almond Milk
You’ve probably seen almond milk in the dairy aisle, perhaps you would want to try it. But what’s in it for you? Here are a few benefits of almond milk.
1. Helps manage weight
What makes almond milk popular with those who want to lose weight? Almond milk has only 60 calories per 1 cup of serving while full-fat milk as 122 calories. It has a very faint taste that can be added to smoothies and can even be used in cooking white sauces.
2. It’s great for cardiovascular health
Almonds are known for being packed with omega fatty acids, so it is no wonder almond milk can help promote a healthier cardiovascular health.It has no cholesterol and saturated fat, which can be found in cow’s milk.
3. For healthy bones
Vegans love almond milk because it has calcium and vitamin D without the lactose and soy component. It has vitamin D which helps in keeping the bones strong while preventing arthritis and osteoporosis.
4. Better skin
Apart from it omega fatty acid content, almond milk packs high amounts of vitamin E. It effectively helps nourish the skin as well reduce the effects of sun damage.
5. Prevents High Blood Sugar
Almond milk has low-calorie content which is the best milk substitute for those who have high blood sugar or diabetic.
6. Promotes muscle strength
Almonds have high amounts of B vitamins like iron which is crucial for muscle repair and growth.
7. Improves digestion
Almond milk contains fiber which promotes healthy digestion. Because it does not contain lactose, it does not cause diarrhea, inflammation or indigestion.
8. Protects your kidneys
Almond milk contains just the right amount of potassium and calcium which does not disrupt the kidney’s function. These certain minerals can be harmful to your kidneys when taken in excess. Those who have kidney-related conditions are advised to substitute dairy milk with almond milk.
9. For better vision
Rich in Vitamin A, almond milk helps improve vision. A lot of people are deficient in vitamin A because of poor diet but adding almond milk to your diet can help reduce the risk of various vision-related conditions.
10. Promotes healthy immune system
Most people who are sensitive to lactose and soy can benefit from almond milk. It helps promote strong immune system because it is rich in vitamins and minerals. Without lactose and saturated fat, it is less likely to have any negative side effect.
How to make Home-made Almond milk
Almond milk is widely available in groceries. However, if you like to make one for yourself, it is quite easy to whip one at home.
What you need:
1 cup of almonds
2 cups of water
Preferred sweetener (sugar, honey or maple syrup)
In a bowl, fill it with about an inch of water and soak the almonds. Cover it with a cloth and let it sit for overnight. If you want a creamier almond milk, refrigerate the bowl and let it soak for a few more days.
Once the almonds have been soaked very well, drain the water and rinse thoroughly.
Place the drained almonds in a blender and add 2 cups of water. Blend until almonds are completely ground and well blended with the water. At this stage, the mixture should turn white.
Using a cheesecloth, strain the mixture. Squeeze the cheesecloth to extract the almond milk.
Voila! You’ve got an all-natural almond milk. Add sweetener and keep it in a sealed container and refrigerate. It can only last up to two days since it is free of preservatives.
If you see signs of allergic reaction after you’ve consumed almond milk, it is best to seek medical help. While almond milk is good for those who are lactose-intolerant, it may cause problems to those who have a nut allergy. It also contains oxalate which can contribute to formation of kidney stones in children when given in excessive amounts. Remember to consume almond milk in moderation to avoid negative effects.