Do you consider the differences between almond milk and milk when making a smoothie or overnight oats? There are significant variances in nutrition labels depending on whatever beverage you purchase.
When comparing almond milk to milk, bear in mind that real milk, even fat-free, flavored, and organic varieties, contains 8 times more naturally occurring, high-quality protein per 8-ounce glass and is one of the first farm-to-table foods, a nutritious and simple, little processed beverage.
Another factor to consider is sugar. According to the Dietary Guidelines, you should restrict your intake of added sugar. Regular white dairy milk contains no added sugar, which is great news for milk drinkers. Lactose, a naturally occurring sugar, is the sugar in white milk. Many non-dairy milks, such as almond milk, have added sugar. Sugar has been added to the almond milk if ingredients like cane sugar or cane juice appear on the ingredient list.
People may pick almond milk because they feel it contains a substantial number of almonds in each cup. But how many almonds are there in an almond milk glass? According to USDA Nutrient Database statistics, many types of almond milk may contain as low as two percent almonds (equal to three to four whole almonds in per 8-ounce glass). The amount of protein in almonds determines this, which explains the proportion of almonds to other ingredients in almond milk.
Furthermore, many kinds of original and flavored almond milk have extra sugar, as well as ingredients such as lecithin and calcium carbonate, as well as additional water.
You can freeze milk in small containers (or an ice cube tray) before it expires if you want to keep it for later. You’ll observe that the milk (and the almond milk) separates, which is quite natural. Allow it to thaw in the refrigerator until you’re ready to use it. Give it a good shake and it’ll be ready to drink or use in your favorite recipes in no time. If you’re short on time in the morning, those frozen milk cubes can be used in a variety of ways, including cold-brew iced coffee and smoothie recipes.
Are you curious in what’s in your glass or bowl? The following table compares 8 ounces of fat-free milk to vanilla almond milk:
How much sugar is in almond milk?
Several studies have linked eating tree nuts, such as almonds, to better blood sugar control in type 2 diabetics.
In a 2011 research of 20 patients with type 2 diabetes, those who ate 60 grams (g) of almonds daily had lower fasting insulin and fasting blood sugar levels than those who followed a control diet.
Almonds may also help with prediabetes, which is a condition in which a person’s blood sugar levels are excessively high but not high enough to be diagnosed with diabetes. People with prediabetes have an increased chance of acquiring type 2 diabetes and cardiovascular disease, according to the American Diabetes Association.
An almond-enriched diet, in which almonds account for 20% of total calories, may enhance insulin sensitivity and cholesterol levels in persons with prediabetes, according to the findings of a 2010 study.
People with diabetes may benefit from drinking almond milk in addition to eating whole nuts. Both carbs and sugars are lower in unsweetened almond milk than in dairy milk:
- A cup of unsweetened almond milk has 3.2 grams of carbs and 1.98 grams of sugars.
However, many kinds of almond milk contain additional sugars, so it’s important to read the nutrition label.
High in vitamin E
Almonds are a good source of vitamin E, a fat-soluble vitamin that helps protect your cells from free radical damage (9).
Vitamin E is good for your eyes and skin, and it may help you avoid diseases like heart disease (10, 11, 12).
Commercial almond milk contains 110 percent of the Daily Value (DV) for vitamin E in one cup (240 ml), making it an easy and economical method to meet your daily requirements (5).
Unsweetened varieties are low in sugar
The majority of individuals consume too much sugar in the form of desserts, beverages, and sweeteners. As a result, choosing naturally low-sugar foods and beverages can help you control your weight and reduce your risk of certain chronic diseases (13, 14).
Many flavored and sweetened plant-based milks are available. In fact, 1 cup (240 ml) of chocolate-flavored almond milk might contain more than 5 teaspoons of added sugar (15).
Unsweetened almond milk is a terrific choice if you’re looking to cut back on sugar. It has a low sugar content, with only 2 grams per cup (240 ml) (5).
Unsweetened almond milk is naturally low in sugar and high in vitamin E, a powerful antioxidant that helps fight disease. Sweetened almond milk, on the other hand, can be high in sugar.
Is almond milk really good for you?
Almond milk is one of the most popular and readily available plant-based milks currently available (vegan). It’s nutritious, healthful, and packed with vitamins, antioxidants, and minerals. It is also cholesterol-free and contains extremely little calories and sugars.
Almond milk is regarded to be healthier than cow’s milk in general. While both contain a variety of nutrients and vitamins, the main difference is that almond milk has fewer calories than regular dairy milk.
Q. Is it healthy to drink almond milk every day?
A. Almond milk is healthy for your body. Drinking a glass of this delicious beverage every day will assist you in maintaining a healthy lifestyle. One of the most important advantages of drinking almond milk on a daily basis is that it strengthens your immune system and makes it easier to fight infections and disorders.
Q. Is almond milk healthier than milk?
A. Almond milk has a lower carbohydrate amount than ordinary milk, although having a higher fat content. As a result, because of its low calorie content, almond milk is usually the best choice for dieters. With only 40kCal calories per cup, dairy milk contains nearly double the number of calories as unsweetened almond milk.
Q. Is almond milk good for weight loss?
A. Of course. Your weight-loss journey will be aided with almond milk. It’s because of the low calorie count. Almond milk is a popular weight-loss food that can assist you in a variety of ways. It also has a good amount of protein and is low in fat. As a result, it’s good for weight loss.
Q. Are there any side effects of almond milk?
A. Of course. Almond milk may have some negative consequences. These adverse effects, on the other hand, are exclusively caused by overconsumption and nut allergies. Nut allergies, thyroid problems, excessive blood sugar, skin responses, and stomach problems are all possible side effects.
Q. Is almond milk good for the skin?
A. Of course. Almond milk is beneficial to the skin since it is high in moisture. As a result, the skin is rejuvenated and refreshed, remaining smooth, plump, and hydrated. It also has a lot of antioxidants, which assist to keep wrinkles and fine lines at bay.
Q. Which is healthier, almond or oat milk?
In terms of nutrition, almond milk is somewhat superior to oat milk. Almond milk, for example, is high in vitamin E, which is healthy for your skin and immune system.
Q. Can I drink almond milk at night?
A. Almond milk is a sleep-inducing alternative to the conventional bedtime treatment, and it may be a good choice. Additionally, it raises serotonin levels, which can aid in better sleep.
Q. When should I drink almond milk?
A. Almond milk can be consumed in the morning or at night. It is entirely up to you when you want it. To gain the health benefits, though, it is recommended to have it first thing in the morning.
Q. Can you warm up almond milk?
A. At room temperature, almond milk provides all of its benefits. Low to moderate temperatures can be used to heat or warm it. It’s not a good idea to heat almond milk to a high temperature because it reduces its nutritious value.
Q. What kind of milk is good for PCOS?
A. Women with PCOS are more likely to develop insulin resistance, and dairy consumption can raise insulin levels. As a result, look for unsweetened almond milk, coconut milk, soy milk (unsweetened), hemp milk (unsweetened), flax milk (unsweetened), cashew milk (unsweetened), pea milk (unsweetened), and other healthy alternatives.
What is the healthiest milk?
Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.
Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.
Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.
On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.
The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.
Is sweetened almond milk harmful to your health?
Sweetened almond milk provides certain health benefits, but there are a few things to remember:
Protein content is low. The protein content of sweetened almond milk is lower than that of soy milk or cow’s milk. Each 8-ounce serving contains 1 gram of protein. If you switch to almond milk, be sure you’re receiving adequate protein from other sources.
Calorie content is higher. Sweetened almond milk is higher in sugar and calories than unsweetened almond milk. Drinking too much sweetened almond milk (or other sweetened beverage) can make you gain weight.
Not suited for children under the age of three. Protein levels in sweetened almond milk are minimal. It is not suggested for babies under the age of one year.
Almond milk that has not been sweetened is healthier than almond milk that has been sweetened. Enjoy sweetened almond milk in moderation if you desire it.
It is nutritious
Although almond milk does not compare to cow’s milk in terms of nutrition, enhanced products get close.
They usually contain extra vitamin D, calcium, and protein, making them nutritionally comparable to ordinary milk.
Almond milk, on the other hand, is naturally high in various vitamins and minerals, particularly vitamin E.
The table below compares the amounts of a few nutrients, vitamins, and minerals found in a cup of enriched commercial almond milk versus a cup of low-fat cow’s milk, as well as some daily values (DV) (2, 3).
Is it OK to eat almonds if you have diabetes?
While almonds are healthful for everyone, they are especially good for persons with diabetes.
According to O’Shea-Kochenbach, “research has indicated that almonds may lower the rise in glucose (blood sugar) and insulin levels after meals.”
In a 2011 study, researchers discovered that eating 2 ounces of almonds was linked to decreased fasting insulin and fasting glucose levels. This amount is approximately 45 almonds.
The key to this study is that the individuals reduced their caloric intake enough to allow for the addition of the almonds while consuming no additional calories.
According to a 2010 study, consuming almonds can help persons with prediabetes improve their insulin sensitivity.
Almonds and magnesium
Magnesium is abundant in almonds. Experiments have shown that increasing magnesium consumption in the diet can lower the incidence of type 2 diabetes.
Researchers discovered in a 2012 study that long-term elevated blood sugar levels can lead to magnesium loss through urine. As a result, patients with diabetes may be more susceptible to magnesium shortage. More information on mineral deficiency can be found here.
Almonds and your heart
Almonds may help you live a healthier life by lowering your risk of heart disease. This is especially crucial for diabetics. Diabetes puts patients at an increased risk of heart disease, according to the World Heart Federation.
“Almonds are high in monounsaturated fat, which is the same sort of lipid we commonly hear connected with olive oil for its heart-health benefits,” said O’Shea-Kochenbach.
An ounce of almonds provides roughly 9 grams of monounsaturated fat, according to the United States Department of Agriculture (USDA).
Nuts are a high-calorie snack, but when consumed in moderation, they do not shown to contribute to weight gain. They’re not only high in healthy fats, but they also make you feel full.
Who says almond milk isn’t good for you?
Allergies to milk are number five. If consumed in excess, almond milk might cause negative effects in people who are lactose intolerant. Such people may experience adverse reactions after ingesting almond milk, thus they should avoid it entirely.