10 Benefits of Almond Milk For Your Overall Health

Many people have switched to almond milk because of lactose intolerance, dietary choices, or the pursuit of a healthier lifestyle. Derived from almonds, almond milk has a mildly sweet flavor and is rich in omega-3 fatty acids.

You can prepare almond milk at home easily by soaking and blending almonds. Its nutty and creamy texture makes it versatile for enhancing your culinary experience.

Besides tasting good, almond milk is full of important nutrients like vitamins, minerals, and healthy fats.

In this article, we will look at some of the best health benefits of almond milk that can improve your overall health and also explain why you should consider adding it to your daily diet.

Tips for Consuming Almond Milk

Almond milk could be used in cooking and baking, such as in recipes for muffins, pancakes, soups, sauces, dressings, homemade ice cream, and almond yogurt. Other ways to consume almond milk:

• Coffee and Smoothies: Add almond milk to your coffee for a creamy texture, or blend it into smoothies for a nutritious twist.
• Savory Dishes: Combine unsweetened almond milk into delicious dishes like creamy soups, sauces, mashed cauliflower, potatoes, and casseroles to add a subtle nutty flavor. Top off these dishes with raw chopped almonds for an extra boost of monounsaturated fats.
• Oatmeal and Overnight Oats: Pour a splash of almond milk over oatmeal or use it in overnight oats for added creaminess. Sprinkle raw slivered almonds on top before serving to increase the heart-healthy fat content.
• Golden Turmeric Milk and Chia Pudding: You can use almond milk as the base of your golden turmeric milk or hot chocolate for a delicious and comforting beverage. You can also make chia pudding and plant-based ice cream with almond milk for a delightful treat.

Nutrition Value Of Almond

According to USDA, a 100g of unsweetened almond milk contains around:

10 Health Benefits of Almond Milk

1. It May Help Manage Weight

   Almond milk contains a high amount of monounsaturated fatty acids (MUFAs). These MUFAs could help in weight management by promoting satiety, helping in fat metabolism, and reducing overall calorie intake.

   Almond milk contains healthy fats, like monounsaturated fats, which could help you feel full and satisfied, reducing the possibility of snacking between meals.

   Unsweetened almond milk contains significantly fewer calories than cow's milk. For instance, a single cup of unsweetened almond milk might contain around 30-50 calories, compared to about 146 calories present in a cup of whole milk.

2. Good Source Of Antioxidants

   Almond milk is rich in vitamin E, which could help neutralize free radicals in the body, reducing oxidative stress and inflammation. The antioxidants in almond milk, particularly vitamin E, might support a healthy immune system by fighting off harmful pathogens and infections.

3. Lower Cholesterol

   Almond milk is high in unsaturated fats, particularly monounsaturated fats, which are known to help lower LDL cholesterol levels while maintaining or even boosting HDL cholesterol levels. Thus, almond milk may help reduce the chance of cardiovascular disease.

4. Low In Carbs

   Almond milk contains only 0.3 grams of carbs per 3.5-ounce serving, with most of it being dietary fiber. This minimal carb content may make almond milk suitable for people following low-carb diets. Opting for unsweetened almond milk could help people avoid the pitfalls of added sugars commonly found in sweetened commercial varieties of almond milk and other plant-based milk.

5. Enhance Healthy Skin

   Almond milk has vitamin E, a powerful antioxidant that might help clear cell-damaging free radicals in the body, potentially benefiting the skin. It may help improve skin hydration, leading to smoother and softer skin.

   The antioxidants in almond milk could help reduce inflammation in the skin, potentially calming conditions like acne or redness. Regular consumption of almond milk may support improved skin elasticity and reduced visibility of wrinkles and fine lines.

6. Promote Healthy Heart

   Almond milk contains a vital amount of vitamin E, an antioxidant that may protect cells from oxidative damage. Oxidative stress might lead to the oxidation of LDL cholesterol, which may lead to hardening of the arteries. The presence of vitamin E in almond milk may prevent this process, thereby supporting heart health.

   Almond milk is a rich source of unsaturated fats, particularly monounsaturated fats. These fats could help lower LDL cholesterol and maintain or increase HDL cholesterol, promoting a healthier balance of blood lipids and supporting overall cardiovascular health.

7. May Support Eye Health

   Almond milk contains vitamin E, which could help protect the cells of the eyes from oxidative stress, potentially reducing chances of developing cataracts and age-related macular degeneration (AMD). Omega-3 content in almond milk could help decrease inflammation and support the health of the retina, potentially lowering the risk of dry eyes and other ocular conditions.

8. Could Remove Toxins From The Body

   Almond milk is easier to digest, which may promote digestion and overall gut health. It may help eliminate waste and toxins from the body. Almond milk may contribute to your daily fluid intake, and its fiber content could help detoxify the body and flush out toxins through urine or sweat.

9. Might Improve Brain Health

   Almonds have L-carnitine and riboflavin, which could help in the growth of brain cells. The presence of phenylalanine in almonds may affect the brain's cognitive function. Almonds are believed to support cognitive dysfunction through their nutritional profile, which contains folate, polyunsaturated fatty acids, and polyphenols.

10. May Help Reduce Anemia Symptoms

    Almonds are a good source of iron, which may help reduce the symptoms associated with iron deficiency. It also contains vitamin E, an antioxidant that may support overall health and may have a role in improving blood circulation.

    Anemia is a condition of not having sufficient hemoglobin and red blood cells to deliver optimal oxygen to the body's tissues due to iron deficiency.

    While not directly related to reducing anemia, maintaining good blood circulation may ensure that oxygen-rich blood reaches all parts of the body, including tissues affected by anemia.

Process To Make Almond Milk At Home

Preparing homemade almond milk includes a simple method using minimal ingredients and basic kitchen tools.

To make 2 cups (473 mL) of almond milk at home, you only need almonds, water, a nut milk bag, and a blender.

• Start by soaking 1/2 cup (65 grams) of raw almonds overnight to soften them.
• Blend the soaked almonds with 2 cups (473 mL) of water until the mixture turns milky and creamy.
• Pour the blended mixture into a clean nut milk bag and place it over a large jug or bowl. Squeeze out the excess moisture, ensuring most of the milk is separated from the pulp.
• Adjust the thickness of the almond milk by adding more or less water to suit your preference.

Moreover, to enhance the flavor of almond milk, you could add a pinch of salt or a drizzle of honey. Homemade almond milk can be refrigerated and stored for 4- 5 days.

However, preparing almond milk at home offers you control over the ingredients and helps you avoid additives present in store-bought varieties.

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Side Effects of Eating Too Many Almonds

While almonds could be a nutritious and healthy snacking option, consuming them in excess could lead to several potential side effects. Here are some of the possible health concerns that may arise from eating too many almonds:

• Weight Gain: Almonds are calorie-dense due to their high fat content. However, eating them in large quantities could contribute to an excessive calorie intake, leading to weight gain over time.
• Digestive Issues: Almonds contain fiber, which is beneficial in moderation but might cause digestive discomfort if consumed in large amounts. Overeating almonds could lead to bloating, constipation, and gas.
• Nutrient Imbalance: Consuming too many almonds might result in an imbalance of certain nutrients. For example, excessive almond consumption might lead to an overconsumption of vitamin E, potentially causing symptoms like headaches, blurred vision, and diarrhea.
• Allergic Reactions: For people with nut allergies, even a small amount of almonds could trigger severe allergic reactions, including anaphylaxis. While this is not a side effect of overconsumption, it's crucial to stay aware of allergy risks.
• Interference with Medications: Almonds contain high levels of manganese, which, when consumed in excess, might interfere with certain medicines, such as antibiotics and blood pressure medications.

Frequently Asked Questions

• Can Almond Milk Be Used As A Dairy Milk Substitute in Savory Dishes?
  Almond milk can be a suitable substitute in savory dishes. Its mild, nutty flavor complements various recipes. Consider using unsweetened almond milk to avoid altering the dish's taste profile. Adjust seasoning to balance flavors effectively.
• Is Almond Milk Suitable for People With Allergies?
  No. Almond milk is unsafe for people with nut allergies. Due to its almond content, consumption could trigger allergic reactions. People with nut allergies must avoid almond milk and opt for alternative milk options.
• Are There Any Side Effects Associated With Consuming Almond Milk?
  Consuming almond milk could lead to gastrointestinal discomfort like gas, bloating, and stomach aches for some people due to its fiber content. Allergies to almonds should be considered for potential adverse reactions.
• Can Almond Milk Be Used as a Skincare Ingredient?
  Almond milk could be utilized as a skincare ingredient due to its rich vitamin E content. Vitamin E acts as a potent antioxidant, potentially enhancing skin hydration and elasticity.

Conclusion

Almond milk can be a suitable dairy alternative that may provide various health benefits through its rich antioxidant vitamin E profile. It may provide you with essential minerals and nutrients to satisfy your body's nutritional needs.

Almond milk could be a healthy choice because it has essential nutrients, fewer calories, and no cholesterol or lactose. It could help keep your heart healthy, manage your weight, and might help make your bones stronger.

You can use almond milk in cereal or coffee, mix it into smoothies, or use it in recipes for ice cream, soups, or sauces to provide your body with an energy boost.

However, almond milk is not a suitable choice for infants, people with low thyroid function, and people with allergies.

Talk to a nutritionist if you are planning to opt for almond milk to understand if it will suit your nutritional needs or not.

Rachel Nall