Those who are lactose intolerant or who are just looking for a different flavor or change of pace will be happy to know that almond milk can be a viable alternative. There are a number of proven benefits of almond milk. These might convince you to replace regular dairy produced milk with its nutty goodness.
We’ll discuss those proven benefits. Also, after we do, let’s explore how almond milk is produced and the nutritional value it contains.
10 Benefits of Almond Milk for a Natural Health Boost
1. Aids in Weight Management
Starting off our list of benefits of almond milk is its role in aiding weight management.
Research at the University of Vermont concludes that replacing saturated fat with monounsaturated fat, like is found in almond milk, helps to boost the desire and effectiveness of exercise.
2. Improves Heart Health
The University of California – Davis, touts improving heart health as one of the benefits of almond milk.
According to their study, after consuming almonds:
- LDL cholesterol and triglyceride levels lowered by a factor of 6%;
- HDL increased by the same factor.
3. Reduces Risk of Osteoporosis
A lower risk of developing osteoporosis is one of the strong benefits of almond milk.
Medium chain fatty acids, which are found in almond milk, help to encourage new bone production. They also help strengthen bones, according to a study by Rutgers University.
4. Maintains Skin Health
Also among the most impressive benefits of almond milk is its role in helping produce healthy skin.
According to scientists at the University of California – Berkley, the high vitamin E content of almond milk can help protect against free radical damage from UV radiation as well as other environmental toxins.
5. Balances Blood Sugar
Balance blood sugar can also be on the list of benefits of almond milk.
Canadian research indicates that almond milk can have a significant effect on insulin resistance. It also balances blood sugar levels.
6. Brings Muscle Strength
Muscle strength and endurance can also enhance as one of the benefits of almond milk.
Reducing oxidization in the muscles due to vitamin E from almond milk helps muscles function more effectively according to research by Israeli scientists.
7. Improves Vision
Also among the most eye-opening benefits of almond milk is the fact that it improves vision.
Results from research published on Springer Link point to the positive effects of vitamin A. The vitamin from almond milk maintains retinal health.
8. It’s Lactose Free
Another of the benefits of almond milk comes from the fact that it is lactose free.
Celiac UK lists almond milk as a viable alternative for those who suffer from celiac disease. But this is also good for those with lactose intolerance. At a certain point, these two tend to connect.
9. May Slow Advance of Alzheimer’s
Research at the Minneapolis VA Health Care Research Center suggests that slowing the advance of Alzheimer’s is another of the promising benefits of almond milk.
Almond milk’s role in this promising study comes from its rich vitamin E content.
10. Fights Free Radical Damage
Fighting free radical damage can also add to the benefits of almond milk. Almond milk is rich in vitamin E.
This, according to Japanese research performs four major functions in:
- Eliminating free radicals;
- Repairing the damage they cause.
How to Make Almond Milk
Almond milk is the juice produced from grinding up almonds with a little bit of water and filtering out the pulp. Additionally, almond milk can be created by adding water to almond butter. Almond milk is produced on a commercial scale and can be bought off the shelf of almost any grocery store. But you need to be careful when purchasing manufactured almond milk (we will discuss those cautions below).
Extracting almond milk from almonds can be possible in your kitchen. You need to use a high powered blender and a cheese cloth. Here is one simple recipe that can get you started producing your own healthy milk at home.
Almond milk has plenty of health benefits due to its nutrient richness. An 8 oz. glass of almond milk contains the following nutrient values:
- 40 calories;
- 2 g carbs;
- 1 g protein;
- 3 g fat;
- 1 g fiber;
- 10 mg vitamin E (50% DV);
- 100 IU vitamin D (25% DV);
- 200 mg calcium (20% DV);
- 500 IU vitamin A (10% DV);
- 16 mg magnesium (4% DV);
- 40 mg phosphorus (4% DV).
Besides these vitamins and minerals, almond milk contains medium chain fatty acids such as omega-3 and omega-6. Many nutritionists prefer these medium chain fatty acids above milk fat.
With almond milk’s nutritional profile being so rich in nutrients, it is no wonder that science has been able to provide so many benefits of almond milk.
A Note of Caution
As powerful as almond milk is, it still has its drawbacks and side effects which you need to be aware of. Most of almond milk’s negative side effects come from its classification as a nut. As a nut, all of the symptoms associated with nut allergies can also be ascribed to almond milk. If you are allergic to nuts, you need to avoid almond milk.
Here are some further considerations for utilizing almond milk in therapeutic amounts rather than in moderation:
- Thyroid damage: This stems from almond milk’s high goitrogen content. Goitrogen causes the damage and can lead to a condition known as goiter.
- Calcium deficiency: Almond milk does not provide the same amount of calcium as dairy milk.
- Migraines: Almonds and almond milk products are rich sources of tyrosine. These tend to contribute to the development of migraines.
Hidden Ingredients from Almond Milk
The greater dangers of consuming almond milk tend to connect with commercially manufactured almond milk. Checking labels and educating yourself on ways in which manufacturers are able to hide ingredients and additives under different names can help you avoid many of the issues in the following list:
- Carrageenan comes from seaweed, and is normally harmless. But when carrageenan is isolated and added into products, it becomes a major health concern, especially to the digestive tract.
- Added vitamins like vitamins A, D and E often fortify commercial almond milk. But they are not typically naturally occurring vitamins. Their synthetic forms can be toxic.
Besides reading labels and knowing what you are getting, the best protection against these conditions is to make your own almond milk like we showed you above. For advice on how almond milk might affect you in case of food allergies or the proper quantities related to your consumption of prescription medications, you need to consult with a health care professional.
Taking a Sip
There are some of the limited negative side effects that come with commercial or home extracted almond milk. However, there are plenty of benefits of almond milk to ignore. You can accomplish replacing dairy milk for various reasons with the use of almond milk as an alternative.
Stay informed! Watch for signs of food allergies. Then, add almond milk as a regular part of your diet and wellness routine. Let us know about your favorite recipes as well as your success stories in the section below.
The images are from pixabay.com.