If you’re someone who’s conscious about what you eat, you may have heard of lectins.
These sugar-binding proteins are found in many healthy foods, including grains and legumes.
But what about almond milk? Is it safe for those who are trying to avoid lectins?
The answer is not as straightforward as you might think.
In this article, we’ll explore the topic of almond milk and lectins, and help you understand what you need to know to make an informed decision about whether or not to include almond milk in your diet.
So, let’s dive in!
Does Almond Milk Contain Lectins?
The short answer is yes, almond milk contains lectins if it’s made with whole almonds. However, the topic of almond milk and lectins is still a bit confusing.
Commercially, almond milk is made with whole almonds that are then strained. This process removes the skins resulting from blending, resulting in silky and white almond milk. As a result, you might assume that almond milk doesn’t contain skins and is therefore lectin-free.
However, during the blending process, lectins leach into the water. As a result, almond milk made with whole almonds is not completely lectin-free, even if skins are discarded and some of the lectins are removed.
That being said, almonds are generally considered a safe option in a lectin-free diet. Therefore, almond milk is also considered safe for most people.
If you’re concerned about lectins in your diet, it’s worth noting that there is one brand that makes almond milk with blanched almonds: MALK. This brand uses blanched almonds to make their almond milk, which means that it’s completely free of skins and therefore contains fewer lectins.
What Are Lectins And Why Do Some People Avoid Them?
Lectins are sugar-binding proteins that are found in many plant-based foods, including grains and legumes. Some people choose to avoid lectins in their diet due to concerns about lectin sensitivity and digestive issues. While there is little research on the effects of different lectins on human health, animal studies suggest that lectins may act as antinutrients, interfering with nutrient absorption and causing inflammation in some individuals.
However, it’s important to note that not all lectins are bad for you, and many plant-based foods that contain lectins are also rich in beneficial nutrients like fiber, vitamins, and minerals. Soaking, cooking, sprouting, and fermenting these foods can help reduce their lectin content and make them easier to digest.
If you’re considering a lectin-free diet for medical reasons, it’s important to consult with a registered dietitian to ensure that your eating plan meets your nutrient needs and goals. For most people, consuming a variety of plant-based foods that contain lectins is a healthy and important part of a balanced diet.
The Relationship Between Almonds And Lectins
Lectins are sugar-binding proteins that are found throughout the diet. They are mostly found in grains and legumes, but are also present in other healthy foods, including almonds. If almond milk is made with whole almonds, it will contain lectins. However, the amount of lectins present in almond milk varies depending on the processing method used.
When whole almonds are blended to make almond milk, the skins resulting from blending are removed, resulting in a silky and white liquid. During this process, some of the lectins leach into the water. Therefore, even if skins are discarded and some of the lectins are removed, almond milk made with whole almonds is not completely free of lectins.
However, blanched almonds can be used to make almond milk. Blanched almonds have had their skins removed before being blended into almond milk. As a result, almond milk made with blanched almonds is completely free of skins and contains fewer lectins.
How To Minimize Lectin Content In Almond Milk
If you want to minimize lectin content in your almond milk, you can make it at home using blanched almonds. This process involves removing the skins from the almonds before blending them. Here’s how to do it:
1. Start with fresh, raw, organic blanched almonds. You can purchase these online or at health food stores.
2. Soak the blanched almonds in filtered water for 7-12 hours at room temperature. This helps to reduce the lectin content.
3. Drain and rinse the almonds thoroughly.
4. Blend the almonds with fresh filtered water in a high-speed blender until smooth.
5. Strain the almond milk through a nut milk bag or cheesecloth to remove any remaining solids.
6. Store the almond milk in a glass jar in the refrigerator for up to 5 days.
By using blanched almonds and soaking them before blending, you can minimize the lectin content in your almond milk. This homemade almond milk is also free of any additives or preservatives that may be present in store-bought almond milk.
The Benefits Of Almond Milk And How It Compares To Other Dairy Alternatives
Almond milk is a popular dairy alternative that offers several benefits. Compared to cow’s milk, almond milk is lower in calories and fat, making it a great option for those who are watching their weight or have dietary restrictions. Additionally, almond milk is lactose-free, making it a good choice for people who are lactose intolerant.
When compared to other dairy alternatives, such as oat milk and soy milk, almond milk has some unique nutritional benefits. For example, almond milk is higher in vitamin E and protein than oat milk. It also tends to be lower in sugar than oat milk, making it a better option for those who are watching their sugar intake.
Soy milk, on the other hand, is often fortified with vitamins and minerals, making it a good choice for people who are looking for a dairy alternative that is nutritionally similar to cow’s milk. However, not everyone enjoys the taste of soy milk.
When it comes to homemade plant-based milk varieties, it’s important to use pesticide-free ingredients to ensure that the milk is as healthy as possible. While plant-based milks may be missing some of the macronutrients, minerals, and vitamins found in cow’s milk, these nutrients can be made up for in other areas of the diet.
Conclusion: Should You Include Almond Milk In Your Diet?
In conclusion, almond milk is a nutritious and versatile beverage that can be a great option for those following a plant-based diet or who have food allergies or sensitivities to dairy or soy products. Almond milk is rich in calcium, potassium, vitamin E, and magnesium, all of which promote good overall health and wellbeing. It is also naturally low in calories and cholesterol-free, making it an ideal choice for those looking to manage their weight or improve their cardiovascular health.
However, it’s important to note that almond milk is low in protein and sweetened types can be loaded with sugar. Therefore, if you enjoy almond milk, be sure to select unsweetened and unflavored versions and add other protein-rich foods to your diet, such as eggs, beans, nuts, seeds, fish, and chicken.
Additionally, if you’re concerned about lectins in your diet, it’s worth considering MALK brand almond milk made with blanched almonds, which contains fewer lectins. Overall, almond milk can be a healthy addition to your diet as long as you choose the right type and consume it in moderation.
