Which Almond Milk Is Good For You?

Almond milk is created by mixing almonds with water and filtering off the solids. You may also prepare it by mixing almond butter with water.

It has a nutty flavor and a creamy texture that is similar to ordinary milk. As a result, it’s a favorite choice among vegans and those who are lactose intolerant or allergic to dairy.

Almond milk is commonly found in the health food department of most stores. It’s also quite simple to prepare at home.

Commercial almond milk is available in a variety of flavors and brands. It’s advisable to buy almond milk that doesn’t have any added sugar for health reasons.

Most brands are also vitamin, mineral, or protein-fortified. If you don’t eat dairy, calcium-enriched goods may be beneficial.

Whole almonds have been linked to a range of health advantages in controlled trials, however many of these may not apply to almond milk.

This is because almond milk is normally made from blanched (skinless) almonds, and the liquid is strained. This removes the majority of the fiber as well as a substantial amount of the antioxidants in the almonds.

Almond milk is also thinned out. It contains a fraction of the nutrients found in whole almonds.

The amount of nutrients in almond milk is determined by the number of almonds used, the amount of additional water, and whether or not it contains added vitamins and minerals.

Many online recipes, for example, suggest creating 2 cups of almond milk from 1 cup (143 grams) of almonds, although commercial almond milk is likely to be much more diluted (1).

Which almond milk is the healthiest?

Almond milk is very low in calories when compared to cow’s milk and other plant-based beverages, with only 39 calories per cup (240 ml). It also has a variety of nutrients.

Vitamin E is a fat-soluble antioxidant that helps protect your body from free radical damage, and almond milk is a great natural supply of it (6).

Calcium and vitamin D, which are crucial elements for bone health, are supplemented in some kinds. These nutrients are not abundant in homemade versions (7, 8).

Finally, almond milk is poor in protein, with only 1 gram per cup (240 ml) (5).

Vitamin E, a disease-fighting antioxidant, is abundant in almond milk. It’s typically supplemented with calcium and vitamin D during processing. It is, however, a poor source of protein.

Why is almond milk harmful to your health?

1. You are having stomach problems. If you ingest an excessive amount of important nutrients and minerals from almonds, you may experience digestive disorders such as nausea, stomach discomfort, dysentery, and bowel troubles. In fact, it can cause serious gastrointestinal issues in certain people and interfere with their prescriptions.

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.

Which nut milk is the most nutritious?

There are several ways to assess the nutritional value of foods, and each of the nut milks listed above meets distinct nutrient requirements.

Almond milk and cashew milk, on the other hand, have the best overall nutritional profile.

One cup of each delivers approximately 25 to 50 percent of your daily calcium and 25 percent of your daily vitamin D in an extraordinarily low-calorie package. Both are high in vitamin E, with cashew milk providing 50% of the recommended intake and almond milk providing 20%.

Despite the fact that both cashew and almond milk are low in protein, many health experts believe that Americans consume enough of this macro in their diet. So, for the most part, cutting back on protein in nut milk shouldn’t be an issue.

Another nut milk, on the other hand, might be preferable for you if you have special dietary needs, such as more protein or higher-than-average calories.

And, sadly, if you’re allergic to peanuts or tree nuts, you’ll have to avoid all nut milks. Instead, use soy, coconut, or hemp milk.

Is Blue Diamond almond milk good for your health?

Not only does the leading US almond milk brand come with a guarantee of flavor, but it is also packed with excellent vitamins and minerals. Blue Diamond Almond Breeze is a high-calcium beverage that has 50% more calcium than dairy milk.

Blue Diamond Almond Breeze is free of carrageenan, which makes it a victory in my book. Carrageenan is a food ingredient that helps beverages last longer.

Carrageenan, on the other hand, is inflammatory and has safety concerns, though further research is needed to learn more about this chemical. In any case, I stay away from drinks that include this chemical.

Another advantage of Blue Diamond Almond Breeze is that it is extensively available, available in most supermarkets, and reasonably priced! What could possibly be wrong with that?

Is it preferable to drink oat or almond milk?

If you have a nut allergy or wish to enhance your vitamin B12 and riboflavin intake, oat milk is the preferable choice. If you’re trying to lose weight, almond milk is the way to go because it’s low in calories and fat. For additional information, go to Insider’s Health Reference library.

Is almond milk safe to drink on a daily basis?

Some minerals in almond milk are not absorbed as well as they are in milk. This is mainly due to the presence of phytic acid, an antinutrient that inhibits iron, zinc, and magnesium absorption (4, 5, 6).

Almond milk is not acceptable as a milk substitute for infants since it is deficient in several nutrients.

Almond milk is naturally high in a variety of vitamins and minerals, particularly vitamin E.

It is low in calories

Despite the fact that almonds are high in fat and calories, commercial almond milk is a low-calorie beverage (1, 2).

This implies you may consume a large amount of it without gaining weight. It also has a high nutritional value in relation to its calorie content.

Almond milk is made by diluting it with water to get a fat content equivalent to that of low-fat milk, which is roughly 1% fat.

A cup of almond milk has 39 calories, which is half as many as a cup of skim milk.

However, not all almond milks are created equal. Depending on how many almonds are in each cup, homemade almond milk and select brands may have a substantially higher calorie count.

Furthermore, some products have added sugar, which people should avoid if they want to get the most out of their health.

Bottom line: Almond milk prepared in a factory may have less calories than skim milk. However, this may not apply to all brands, so read the nutrition labels carefully.

Unsweetened almond milk doesn’t raise blood sugar

Sugar-free almond milk, on the other hand, is a low-carb beverage with fewer than 2% carbs in 1 cup, or 3.43 g of carbs (2).

Low-fat cow’s milk, on the other hand, has a carb content of 5%, or 12 g per cup (3).

In comparison to its glucose level, almond milk is also heavy in fat and protein. As a result, it does not induce a surge in blood sugar levels, making it acceptable for diabetics and those on a low-carb diet.

However, study the ingredient lists carefully and choose items that are as natural as possible.

Bottom line: Almond milk is a low-carb beverage that is ideal for those on a low-carb diet or who need to keep their blood sugar levels in check.

It is dairy-free

Almond milk is a fantastic alternative for vegans and those who are lactose intolerant or allergic to milk because it includes no cow’s milk or other animal ingredients.

Many people are lactose intolerant, meaning they can’t entirely digest it. Undigested lactose goes down to the colon, where it is fermented by the indigenous bacteria, causing excessive gas, bloating, diarrhea, and other unpleasant symptoms.

Because almond milk is dairy-free, it contains no lactose, making it a good milk substitute for lactose-intolerant persons.

Bottom line: Almond milk is a dairy-free substitute for vegans and anyone with lactose intolerance or milk allergy because it is an imitation milk that contains no dairy.

Enriched almond milk may strengthen your bones

Calcium is found in the highest concentration in dairy products. Almonds, on the other hand, are a poor provider of this vitamin.

Calcium is commonly added to almond milk to make it more akin to genuine milk. Depending on the type and brand of commercial almond milk, a cup may provide 37 percent or more of your daily need.

A cup of cow’s milk, on the other hand, may contain up to 23 percent of your daily calcium need, depending on the type and brand.

As a result, fortified almond milk is a good source of calcium for people who don’t eat dairy, such as vegans and those who are lactose intolerant or allergic to milk.

Calcium is necessary for the formation and maintenance of bones. As a result, consuming enough calcium lowers the risk of osteoporosis, a disorder marked by weak bones and fractures (7).

Bottom line: Almond milk is frequently fortified with calcium, making it a good source of the mineral. Those who do not consume dairy products may minimize their risk of osteoporosis by drinking enhanced almond milk on a regular basis.

It may reduce the risk of heart disease

Regular eating of nuts has been related to a lower risk of heart disease in observational studies. This is mainly due to their high content of beneficial fats (8).

Almond oil’s major fatty acid, oleic acid, has been associated to positive changes in blood lipids in studies (9).

In one study, healthy adults who consumed 66 grams of almonds or almond oil daily for six weeks saw their levels of low-density lipoprotein, or LDL, drop “Cholesterol was lowered by 6%, and triglycerides were reduced by 14%. It also improved their HDL (high-density lipoprotein), or “good” cholesterol “It’s a wonderful thing,” cholesterol by 6% (10).

These positive alterations in blood lipid profiles have been linked to a lower risk of heart disease (11).

Although fat accounts for around half of the calories in almond milk, it is a low-fat product that is unlikely to have a substantial impact on your blood lipid profile.

Many of the health advantages of almonds are attributed to vitamin E, as well as bioactive plant chemicals such as polyphenols, according to nutritionists. These substances are anti-inflammatory and antioxidant, which are beneficial to heart health (12).

Almond milk is strong in vitamin E and includes healthy fats, so it’s a good choice. It may be beneficial to your heart if you drink it on a regular basis.

Enriched almond milk is high in vitamin D

Vitamin D deficiency affects a large number of people. Brittle bones, tiredness, and weak muscles are more likely as a result of this (13).

In the human diet, there are few good sources of vitamin D. As a result, adding vitamin D to particular foods is a typical public-health practice. This is especially true with dairy products.

Almond milk, like ordinary milk, is frequently fortified with vitamin D. The amount of vitamin D in each product varies. One cup of almond milk, for example, may contain 2.62 micrograms, or 13% of your daily value. A cup of vitamin-fortified cow’s milk has a same amount of vitamins (2).

As a result, fortified almond milk is a good source of vitamin D that, if consumed frequently, can help prevent insufficiency.

Bottom line: Almond milk is frequently fortified with vitamin D, and drinking it on a regular basis may help avoid vitamin D insufficiency.

Is it preferable to drink almond milk or oat milk?

  • Gluten may be present in some oat milks, rendering them unsuitable for gluten-free diets.
  • More sugar and preservatives may be present. This is done to extend the shelf life of the milk and improve its flavor.

How to make oat milk

You may have had McQueens oat milk before, but have you ever attempted to make it yourself? It’s easy to make your own oat milk, and it only requires one ingredient.

To produce your own oat milk, all you need is 100 grams of porridge oats. It’s easier than you think to make your own oat milk. You can control exactly what goes into it if you make it yourself.

  • Fill a bowl halfway with water from the tap and add the porridge oats. Allow the bowl to sit for 4 hours or overnight after covering it with a tea towel. Do not store it in the refrigerator.
  • After allowing the oats to soak overnight or for 4 hours, strain the mixture through a strainer, allowing the water to drain. Rinse the oats for a few seconds under the tap.
  • Combine the oats, 750ml cold water, and 1/2 teaspoon sea salt in a blender or food processor. Blend until the mixture is perfectly smooth, with no visible oats. The creamier your homemade oat milk is, the more you combine it.
  • Place the sieve over a basin or jug and let the liquid to drain. Allow for 1 hour of straining time.
  • Take the sides of the cloth together and squeeze tightly to remove the oat milk once the majority of the mixture has been drained.
  • You can now bottle it and keep it in the fridge until you’re ready to drink it. If the oat milk is too thick for you, add 50ml of cool water until it reaches the desired consistency.

Oat Milk vs Cow’s milk?

If you’re lactose intolerant and looking for a dairy-free, gluten-free milk substitute, oat milk is the way to go. The contents in both are dramatically different, with oat milk containing significantly less calcium than cow’s milk. Although certain oat milks contain calcium, it is recommended to get calcium from cow’s milk. Vitamin D and B12 levels are higher in oat milk. This isn’t to suggest that cow’s milk doesn’t include these essential vitamins; but, if vitamins are vital to you, we recommend choosing cow’s milk.

Oat Milk Calories

You might be shocked to learn that oat milk has a low calorie count. Although the number of calories in oat milk varies depending on the brand, the average number of calories in oat milk is around 130. With 39 calories, this is the least calorie-dense of our Oatly barista-style oat milk. Oatly full milk has 160 calories per 100ml, semi-skimmed milk has 46 calories per 100ml, and skimmed milk has 37 calories per 100ml.

Some people can’t or won’t drink cow’s milk because they don’t enjoy the flavor. Of course, oat milk is preferable. However, if you want to get all of the beneficial nutrients from cow’s milk, this is the way to go.

Which is the best milk alternative?

There is no clear winner because almond and oat milk both have their own set of advantages. Oat milk is also thought to have more calories than almond milk. Lactose-intolerant people will benefit from oat milk. It has 120 calories per serving against 60 calories in almond milk, so it may be the better choice if you’re looking to save calories.

Almond Milk vs Oat Milk The verdict

Both of these plant-based milks have numerous advantages. There are a range of options available depending on what you’re searching for in a plant-based milk. Whichever alternative milk products you choose, we’re confident you’ll enjoy them. Oat milk is one of the best tasting oat milks and is ideal for lactose intolerant individuals. Because of its creamy and nutty flavor, almond milk is ideal for cereal. The dispute between almond milk and oat milk has no clear winner; each have their advantages, and it comes down to personal preference.

Is there a distinction between almond milk and almond drink?

Almond Milk and Almond Beverages are the same thing. There are many non-dairy “milk” substitutes on the market today, but almond beverages are the obvious victor in terms of popularity. More than 70% of the plant-based beverage category is made up of these.

Calories

Almond milk provides 17 calories per 100 grams, which is significantly less than coconut milk. Coconut milk has a higher calorie content, ranging from 154 to 230 calories per 100 grams, depending on how thick the milk is. Milk with more fat and calories is thicker.

Fat

The overall fat content of almond milk is 1.04 grams, with no saturated fat, 0.625 grams of monounsaturated fat, and 0.208 grams of polyunsaturated fat.

With a total of 21.33 grams of fat, coconut milk comprises 18.91 grams of saturated fat, 0.901 grams of monounsaturated fat, and 0.233 grams of polyunsaturated fat, making it much higher in fat content. However, these figures are for thick coconut milk from the initial pressing; subsequent pressings are thinner and lower in calories, but the calorific value remains higher than almond milk.

Carbs

When it comes to carbs, almond milk and coconut milk are nearly equal. 6.67 grams of carbs are included in almond milk. 5.54 grams of carbs are included in coconut milk.

Other Nutrients

When compared to coconut milk, almondmilk has substantially more calcium (188 mg) and potassium (220 mg), but it also has a lot more sodium (63 g).

When compared to almond milk, coconut milk has a lot less sodium (13 mg), but it also has a lot less calcium (16 mg) and potassium (50 mg).