Is Almond Milk Good for You? Benefits, Calories, and More

Almond milk is a nut-based beverage that is becoming more and more popular day by day.

It can be used as an alternative to milk and dairy products. You can also make milk-infused porridge, coffee with milk, baked goods, smoothies, curries, and many other recipes with almond milk.

Almond milk is preferred more often than other plant-based milk. This is because its aroma and taste are lighter than other kinds of milk. It is also claimed to be tastier than other plant milk, according to many.

If you want to make your own almond milk, it will be quite simple. Industrial almond milk can be enriched by adding nutrients such as riboflavin, vitamin E, calcium, and vitamin D.

Almond milk is a great plant milk for those who do not consume dairy products. Apart from this, many people often prefer almond milk for its health benefits, taste, and nutritional benefits.

In this article, we will discuss almond milk in its entirety. You can access the nutritional values, side effects, how it can be made, sustainability, and answers to many more questions about almond milk in this article.

Almond Milk Nutritional Info and Calories

The reason behind the popularity of almond milk is that in addition to its light taste, it can also contain a nutritional composition that may be beneficial for you.

Almond milk is plant-based milk and lactose-free. It is also rich in antioxidants, vitamins, and minerals.

Enriched commercial forms may also contain nutrients that almond milk does not normally contain.

According to USDA (U.S. Department of Agriculture) food data, 1 cup of almond milk is equivalent to 262 grams and contains the following nutritional values:

Energy: 39.3 kcal
Protein: 1.05 g
Total lipid: 2.52 g
Carbohydrate: 3.43 g
Fiber: 0.524 g
Calcium: 482 mg
Iron: 0.734 mg
Magnesium: 15.7 mg
Phosphorus: 23.6 mg
Potassium: 176 mg
Sodium: 189 mg
Vitamin E: 16.6 mg
Vitamin D: 107 IU

Almond milk has a high magnesium content. Another nutrient often added to commercial almond milk is calcium. This duo may play a role in the bone health.

Vitamin E is abundant in almonds and almond milk.

It is a powerful antioxidant and plays an important role in neutralizing free radicals that are harmful to our bodies.

Despite its rich nutritional value, almond milk is low in carbohydrates and calories. Dairy milk contains 50 to 80% fewer calories than milk.

In this way, it is often preferred in both calorie-restricted and carbohydrate-restricted diets.

Potential Almond Milk Health Benefits

The popularity of almond milk is mainly due to its composition, plant-based, dairy-free, and more appealing flavor. By containing these compositions, almond milk may provide some health benefits.

It’s Dairy-Free and Vegan

Some individuals opt not to consume dairy milk for a variety of reasons, including those related to religion, the environment, health, and even lifestyle choices like veganism.

Because almonds come from plants, almond milk does not include any dairy products and is thus suitable for vegans.

It is appropriate for most individuals who wish to reduce dairy or who are required to do so.

People who are allergic to tree nuts, on the other hand, should not choose this choice since it is not safe.

It’s Lactose-Free

Lactose is the naturally occurring sugar found in milk and other dairy products manufactured from milk such as ice cream and yogurt.

Lactase is a naturally occurring enzyme that helps the body digest lactose by cleaving it into two smaller sugar molecules termed galactose and glucose.

People whose bodies do not produce enough lactase may experience symptoms of lactose intolerance. These individuals may not be able to digest or absorb lactose effectively.

Due to the fact that almond milk isn’t a dairy product, it doesn’t contain any lactose. As a consequence of this, it is an excellent alternative for those who are unable to digest lactose.

Almond milk, which does not include dairy products, does not contain the proteins that are a contributing factor to a milk allergy.

Individuals affected by this food allergy range from 0.5 to 3.5% of the population.

An allergic reaction takes place when the immune system of the body overreacts in order to defend itself against chemicals in the environment, many of which normally do not present a threat to the body.

The intensity of an allergy may determine whether or not it poses a danger to a person’s life.

In addition, milk allergies affect approximately 2 to 3% of newborns and young toddlers.

However, given that almond milk has far less protein than dairy milk, it is possible that they will not find it to be an acceptable replacement.

It is possible that you will need to consult with a medical practitioner in order to locate a specialist formula for infants who are allergic to milk.

It Contains a High Amount of Vitamin E

One serving of almond milk (3.5 ounces or 100 grams) naturally provides 22% of the daily value of vitamin E, making it a great source of this nutrient.

Vitamin E is an effective anti-inflammatory and stress-fighting antioxidant that may assist in reducing inflammation and oxidative stress in the body.

Antioxidants rid your body of harmful excess molecules known as free radicals, which may cause your cells to get damaged.

These free radicals have been linked to a variety of negative effects, including inflammation, stress, and the progression of illnesses.

There is some evidence to indicate that the anti-inflammatory and antioxidant effects of vitamin E may also help reduce the chance of developing cancer.

In addition to helping prevent cancer and heart disease, vitamin E could also boost bone and eye health. Vitamin E may also help prevent cardiovascular disease.

Also, there is speculation that vitamin E contributes to an improved capacity of the body to cut down on overall body fat.

In one experiment, mice that had a limited capacity to rid their blood of fat molecules were given a vitamin E supplement and monitored for a period of eight weeks.

The findings demonstrated a reduction in the accumulation of fat deposits, which in turn reduced the mice’s likelihood of developing cardiovascular disease.

Nevertheless, further study on humans is required to back up these assertions.

It’s Low In Calories

In general, plant-based drinks have a lower calorie content than their dairy-based counterparts.

Those who are trying to cut down on their calorie consumption may find that changing to almond milk helps them achieve their goal.

Reducing the amount of energy taken in through meals is generally necessary for conducive to successful weight reduction.

Depending on your objectives, making a few substitutions from meals high in calories to foods low in calories might be an efficient approach to reduce the total number of calories consumed or keep it the same.

Nonetheless, many commercial versions of almond milk are either flavored or sweetened with additional sugars, so their calorie counts are larger than those of unsweetened almond milk.

If you are worried about the quantity of sugar in a product, it is vital to check both the list of ingredients and the nutritional label since various brands can add different quantities.

In addition, almond milk that has not been filtered and was created at home may contain a greater number of remaining almonds, which may cause it to have a higher calorie count.

It’s Low In Carbohydrates

Almond milk in its natural, unsweetened form has fewer carbs than other variants.

A serving size of almond milk that is 3.5 ounces (100 grams) includes roughly 0.3 grams of carbohydrates, the majority of which is nutritional fiber.

Comparatively, the same quantity of dairy milk has around 4.6 grams of carbohydrates, all of which are made up of lactose, a kind of naturally occurring sugar.

It is important to keep in mind that commercial variants may have additional sugars, which might lead them to have a much higher carb content.

Sugars that are added to foods can be absorbed quickly and produce a spike in blood glucose levels fairly quickly.

Some individuals who have health issues, such as those who live with diabetes, may need to watch the quantity and quality of the carbohydrates that they consume in their diets.

Almond milk with no added sugar or made at home can be classified as low-carb and can be easily included in the diets of people with diabetes or those on a ketogenic diet.

How Is Almond Milk Made?

Making almond milk is quite simple. It basically consists of two ingredients: water and almonds.

Almonds are first soaked in water and then filtered. After adding water to the filtered almonds, they are withdrawn from the blender. The liquid remaining after the sediment is separated is consumed as almond milk.

Some people may prefer to sweeten their almond milk with vanilla or molasses. In addition, the clarity and density of almond milk can be adjusted by changing the amount of water.

Does Almond Milk Go Bad?

Yes, just as other goods have slower or quicker processes of degradation, almond milk also goes through a process of deterioration.

How Long Does Almond Milk Last?

Almond milk has a variable shelf life that is dependent on the kind of almond milk as well as how well it is kept.

Even if it is properly refrigerated and kept, almond milk that has been either manufactured at home or obtained locally from a natural source will only last for approximately five days since it does not include any ingredients that function as preservatives.

In general, almond milk sold in stores is ultra-pasteurized. Ultra-pasteurization is a procedure that involves heating and chilling the milk, which kills microorganisms and increases its shelf life.

When properly kept in the refrigerator after being opened, it should continue to be good for up to seven days.

It is important to keep in mind that the information shown here is simply meant as a reference, since the amount of time almond milk may stay fresh after it has been purchased relies on how carefully it is kept.

Keeping these time periods in mind is a good idea, but the true test is the way the almond milk smells, looks, and tastes.

Although possible, freezing almond milk is not advisable.

How Long Is Almond Milk Good For After Opening

The longest shelf life can be achieved with the storage of almond milk.

Unopened ultra-pasteurized almond milk has a shelf life of one to two months when kept correctly, but once it’s been opened, it may stay fresh in the refrigerator for up to one week.

Almond Milk Side Effects

Individuals are aware of the positive effects that almond milk has on one’s health. On the other hand, it may have certain unfavorable consequences, the majority of which are brought on by overuse or allergies.

Stomach Issues

Carrageenan is one of the additives that may be found in bottled almond milk. Carrageenan is formed as a result of almond milk’s aberrant composition.

Because of this, it has the potential to bring on inflammatory bowel illness. According to some studies, it may be responsible for symptoms such as:

• Nausea
• Stomach ache
• Diarrhea
• Loss of weight
• Anemia
• Stools with blood and mucous

Those who suffer from inflammatory bowel illnesses have to use extreme caution as a result. If you have any of these symptoms, it is important that you get medical attention.

Thyroid Disorders

According to the findings of studies, almond milk is a goitrogenic food.

As a consequence of this, it can have an impact on the thyroid function of people. It decreases the amount of iodine that is absorbed by the body and this can have an effect on the functioning of the thyroid gland.

This effect could happen if you drink an excessive amount of almond milk. However, it is recommended that before including it in your diet, you should discuss it with your primary care provider.

Allergy

Almond allergy is a possibility for those who are sensitive to other types of nuts. In these kinds of circumstances, consuming almond milk is not recommended.

The symptoms of an allergy to almonds might range from:

• Flushing of the face, particularly the lips, eyes, and mouth
• Skin rashes
• Nausea
• Runny nose
• Vomiting
• Abdominal discomfort

The severity of an allergy may cause symptoms to change in a variety of ways. If you experience such a situation, it is important to see a doctor.

Almond Milk Sustainability

The alternatives made from plants have a lot fewer negative effects on the environment than dairy does.

Changing to a diet that consists mostly of plant-based foods is an excellent choice if you want to lessen the impact that your diet has on the planet.

However, in comparison to other plant-based milk, almond milk produces fewer greenhouse gases and needs less land, but it has a greater water footprint and contributes more to the process of eutrophication.

Nevertheless, the environmental effect of dairy products is far greater than that of plant-based alternatives.

Conclusion

Almond milk is frequently preferred today due to its composition and potential health effects.

It is suitable for those who prefer plant-based diets for a variety of reasons. Its great advantages are that it is low in calories, high in antioxidants, low in carbohydrates, and does not contain lactose.

Making your own almond milk at home is super easy. It is lighter and more acceptable in taste than other plant-based milk.

However, it may cause some side effects. These include allergies, thyroid problems, and abdominal ailments. It is recommended that you see your doctor if you have any health problems.