Almond milk (without additives) is full of benefits; thanks to its “good” fats which protect heart health, its vitamin E, an excellent antioxidant, and its low carbohydrate, which helps control sugar levels in the body. In this evidence-based article we will cover proven health benefits of almond milk and how this versatile drink is easy to incorporate into your daily diet …
Almond milk: some details
Above all, it is important to know that although almond milk has many nutritional benefits and remains very beneficial to health compared to other milks, the process of transformation does not preserve all the nutrients of whole almonds. Almond milk is made from chopped almonds and water, and can have additives if bought from market.
Indeed, almond milk (without additives) is full of benefits thanks to its “good” fats (monounsaturated fatty acids), which protect the heart health and its small amounts of carbohydrates which allows to control the rate of blood sugar. Furthermore, it contains a lot of vitamin E, which protects the body against oxidation and keeps the skin healthy. This is a very resourceful milk that can be integrated into your daily life very easily: in your coffee, your cereals, smoothies, recipes pastries, etc.
In a cup of about 250ml of almond milk without added sugars or additives, there are:
- 40 calories
- 2 grams of carbohydrates
- 1 gram of protein
- 3 grams of fat
- 1 gram of fiber
- 50% of vitamin E RDA
- 25% of vitamin D RDA
- 20% of calcium RDA
- 10% of vitamin A RDA
Proven health benefits of almond milk:
1- Useful in the prevention and management of certain cancers
In a laboratory study comparing the effects of cow’s milk and almond milk on cancer cells of the prostate, it was found that, unlike cow’s milk, which favored the multiplication of cancer cells, almond reduced this multiplication by 30% ( 1 ). Since it contains monounsaturated fatty acids, almond milk may have a role in the prevention of endometrial cancer ( 2 ). Similarly, studies suggest that high consumption of monounsaturated fatty acids may decrease the risk of liver and breast cancer ( 3 , 4 ). This explains why almonds, like their milk, are one of the best anti-cancer foods.
2- Help with weight loss
Almond milk does not contain a lot of calories per serving compared to other milks available, so it is a great option for people looking to lose weight. It is a drink that provides healthy fats, while having very little carbohydrate. In addition, almond milk helps to energize and activate the metabolism, which means that they are not only good for energizing sports, but they also help the body to remove fat more quickly ( 5 ).
3- Protects heart health
The good fats found in almond milk are very beneficial for the heart: replacing saturated fatty acids with mono- (or poly-) unsaturated fatty acids contributes to the prevention of coronary heart disease ( 6 ). This can be explained by the effect of these fats on the body: products derived from almonds naturally have little cholesterol, and help the body to increase its levels of “good” HDL cholesterol. Similarly, these fats reduce the risk of metabolic syndrome, a grouping of risk factors such as high blood pressure, hyperglycemia, abdominal obesity and high cholesterol. This syndrome is usually a precursor to serious health problems, such as diabetes, heart failure or stroke ( 7 ).
4- Helps to strengthen bones and teeth
Although almond milk contains less protein and vitamin D than milk of animal origin, it remains a good nutritional source of this vitamin. Therefore, it helps to maintain a good dental and bone density. In addition, monounsaturated fatty acids in almond milk help prevent osteoporosis and bone weakness ( 8 ).
5- Protects against free radicals and diseases
Almond milk contains a lot of vitamin E, an excellent antioxidant. Antioxidants help protect the body against free radicals: having free radicals in our body is perfectly normal, but many people have too much, so it’s important to have a diet rich in antioxidants to avoid oxidation of the cells. So, incorporating almond milk into your diet can be used exactly for that: Vitamin E fights diseases caused by oxidation, helps maintain beautiful skin and slow down aging.
6- Can slow down the process of Alzheimer’s disease
At present, Alzheimer’s can not yet be treated, but there are natural leads for its prevention and slowing down: vitamin E plays a key role in the fight against degeneration associated with this disease ( 9 ).
How to prepare almond milk for weight loss
We can take advantage of the intake of healthy fats, amino acids and almond milk fiber to lose weight and take care of our general health since it also has cardiovascular and bone benefits.
Many people have started to take almond milk to lose weight, its fiber, amino acids and healthy fats make it a perfect option for the diet.
On the other hand, it is a milk that does not contain lactose or gluten, and its cholesterol concentration is almost zero. In addition, it provides an interesting calcium intake, which makes it an adequate solution for bone care .
The preparation of almond milk is not only easy enough, but it requires very little time. In addition, it is healthier than the milk that is sold ready in supermarkets as it contains no preservatives or chemical additives.
- 1 cup natural almonds (not grilled) (150 gr)
- 6 cups of water (1.5 liters)
- At first, put the almonds to soak in two cups of water (500ml).
- Let them sit for at least 8 hours, or overnight.
- Once the time has elapsed, remove the water and put the almonds in a blender.
- Add the remaining cups of water and beat for a few minutes.
- Mix until you get a white and frothy drink and filter.
- Use a fabric strainer for best results. Squeeze the milk well and store it in a glass bottle with cap.
Note: Optionally, you can add some dates / honey to enhance it’s taste.
Way of consuming
- Drink a cup of almond milk for breakfast or afternoon tea.
- If you prefer, use this drink as a base for fruit or vegetable smoothies.
- Try to moderate its consumption, since the milk of almonds remains caloric.
How to use the rest of the almonds?
After passing the almond milk, you will have a fine flour that can be reused. In fact, it’s a very interesting option to develop other healthy recipes for the diet . However, to be able to store it you will have to go through another process.
- Preheat oven to 350ºF (about 180ºC).
- Meanwhile, spread the almond flour on a plate.
- Bake and let heat for about 15 minutes, until the flour is dry.
- Use this flour to replace refined flours when making cakes, bread or other dessert.
Check out this video for better idea on how do you make it yourself.