11 Healthy Almond Milk Benefits: Uses and Nutrition Facts

There is nothing new about almond milk. It has been in use since the 13th Century. This is plant-based milk. Middle Easterners first developed almond milk. The rest of the world soon followed suit. A large amount of almond milk consumption in the world proves its great health benefits.

There has been a phenomenal increase in sales of almond milk worldwide. From the time it was invented, it has grown continuously and doesn’t seem to be slowing down. Altogether, the top two almond milk brands sell more than a billion dollars a year (1, 2).

The best thing about almond milk is how nutritious and low-calorie it is. Almond milk is the best alternative to dairy milk. These are some of the reasons why this dairy-free almond milk is so popular.

Almond Milk Health Benefits

1. Alternative Milk to Dairy Milk – Lactose and Casein-Free Milk

There are two types of people who drink alternative milk. The first group of people is those who are intolerant, of lactose and casein. Lactose and casein are sugars and proteins respectively present in dairy milk. Another group of people is vegans or those who prefer plant-based products.

Almond milk is lactose-free by nature. This milk is recommended for people who have difficulty digesting lactose.

Those who show intolerance to lactose suffer from:

• Gas
• Bloating
• Diarrhea
• Abdominal cramps
• Nausea or vomiting and
• Stomach pain

Intolerance occurs when there is a lack of lactase enzymes in the small intestine. It is only lactase enzymes that are capable of breaking sugar down. They convert sugar into simple sugars for further digestion (3).

Additionally, almond milk does not contain casein protein. Individuals with casein protein intolerance may experience symptoms such as:

• Diarrhea
• Constipation
• Bloating
• Skin rashes
• Fatigue and
• Joint pain

These symptoms occur because casein protein takes longer to digest. Therefore, it puts more strain on the digestive system, resulting in these symptoms (4).

Furthermore, almond milk is also gluten-free. Therefore, those who have a gluten problem can include this milk in their diet without fear of the presence of gluten in it.

The health benefits of almond milk are among the best of any alternative milk. Some people have an allergy to almond milk. These people, of course, have the option of choosing between soy milk and rice milk as alternative milk.

2. Almond Milk is Good for Weight Loss – Low in Calories

There are almost 50% fewer calories in processed almond milk than in cow’s milk. When compared with cow’s milk, unsweetened almond milk has a further 70% lower calorie content (5).

Almond milk is an excellent choice for those trying to lose weight and reduce their calorie intake. Restricting calories is one of the best ways to lose weight. Be sure to pair this with regular exercise.

To plan your diet, you may use our BMR calculator and the BMI calculator to determine your calorie intake. Try to use weight loss recipes with almond milk to achieve your weight loss goals.

3. Rich in Vitamin E

Micronutrients such as vitamin E are naturally found in almond milk. According to the National Institute of Health, the average adult intake of vitamin E is 15mg (6). The amount of vitamin E contained in 240ml of almond milk is 35 percent of what you need each day (7).

Cow’s milk does not contain Vitamin E. This is one of the advantages of almond milk over cow’s milk. 

Let us understand what Vitamin E means to our health:

• healthy skin
• clear scalp
• healthy heart
• protecting from cancer
• healthy eyes
• strong bones and joints (8)
• brain functions and
• fights Alzheimer’s disease

In addition, vitamin E also functions as an antioxidant. It helps to reduce stress and inflammation in the body (9, 10).

Vitamin E alone in almond milk gives us another reason to incorporate it into our diet daily.

4. Almond Milk is Low in Sugar and Carbohydrate

Unsweetened almond milk is the best choice for diabetics. Because almond milk has far fewer sugars and carbohydrates than cow’s milk.

As a comparison, a cup (240ml) of unsweetened almond milk has 1 or 2 grams of carbohydrates. In contrast, cow’s milk contains 13 grams of carbohydrates.

Nevertheless, be careful when purchasing unsweetened almond milk. You should always check the label to make sure the product is not sweetened. Because most brands of almond milk have sugar added to them.

5. Vitamin D – Most Almond Milk Brands are Fortified with Vitamin D

Vitamin D is one of the most important nutrients our bodies need. We obtain it when we are exposed to sunlight. Sunlight stimulates the production of Vitamin D in our bodies.

In that case, how about the winter season? People may suffer from vitamin D deficiency during the winter. Others who may face a similar condition include:

• working long hours in the office or home
• certain skin color
• living indoors most of the time and
• wherever there is limited exposure to direct sunlight

This is where almond milk comes into play as it helps to ensure an adequate supply of vitamin D. A quick list of the benefits of vitamin D:

• Improves immune function
• Heart function
• Bone health
• Cancer prevention
• Prevents hypertension or high blood pressure
• Helps with infertility and more

D Vitamin is not naturally present in almond milk. However, almond milk that is sold as a brand is enriched with vitamin D. You will not find vitamin D in homemade almond milk.

If you are allergic to almonds, you need to find another source of vitamin D.

6. Almond Milk is Rich in Calcium

There is no doubt that cow’s milk is best for calcium. Manufacturers, however, have added more calcium to almond milk in recognition of the vitality of the nutrient.

A cup of cow’s milk can meet 28 percent of your calcium needs. But, almond milk only supplies 7 percent of the calcium you need. Nevertheless, it is good for those who prefer alternative milk with added calcium (11).

7. Almond Milk is the Choice for Vegans

Vegans and certain groups of people do not eat dairy products for various reasons. Among them are cultures and religions that forbid dairy consumption.

In this way, plant-based almond milk plays an important role in replacing dairy-based products. Almond milk is consumed by this group of people. They also use it to make various recipes, milkshakes, etc.

8. Low in Potassium and Phosphorous

If you have chronic kidney disease, almond milk may be suitable for you. This is because almond milk contains small amounts of potassium and phosphorus.

Chronic kidney disease prevents the kidney from removing these nutrients effectively. This may lead to excess potassium and phosphorus building up in the bloodstream. This can cause irregular heartbeats, heart disease, and bone disease (12, 13).

Cow’s milk is far too high in potassium and phosphorus in comparison with almond milk. Take a look at the table below for a comparison.

9. Is Almond Milk Good for babies (Almond milk for toddlers)

Presented here is a summary of a 2005 study published in PubMed. In total, 52 infants aged between 5 and 9 months were fed almond milk. The results showed that almond milk is an effective substitute for cow’s milk. The study was on an infant allergy or intolerance to cow’s milk (CMA/CMI) (14).

However, babies younger than 12 months should opt for breast milk or at least infant formula milk. If you give almond milk to infants, they will not get many of the nutrients they would get from breast milk. Babies older than 12 months can switch to cow’s milk. This helps to boost their calcium, protein, and other nutrient intakes.

In the case of CMA or CMI babies, it is better to use fortified almond milk if they are not allergic to almonds. Infants may have a risk of nutritional risks choosing almond milk. Almond milk cannot be a replacement for breastfeeding (15).

By now, you should have a basic understanding of alternative milk for babies. Nevertheless, you should consult your pediatrician to ensure your baby gets enough nutrients.

10. Almond milk benefits for brain

There are many nutrients in almond milk that the brain needs in order to function properly. In fact, almonds are considered one of the best brain foods.

Additionally, almonds are known for promoting the production of acetylcholine in the brain. Cognitive decline is associated with a lack of acetylcholine in the brain (16).

A list of the nutrients in almond milk and their benefits for the brain follows:

Vitamin B6 – Children need this vitamin for proper brain development. Furthermore, it helps to improve moods, fatigue, depression, and tension. Supports cognitive function in healthy older adults (17, 18)

Zinc – In children, this micronutrient plays a crucial role in their learning. Zinc deficiency is directly linked to lethargy, apathy, and mental illness. Zinc is also used to treat Wilson’s disease and acrodermatitis enteropathica (19).

Protein -This is important for repairing brain cells. It helps in improving our memory. In this way, almond milk contributes to the proper function of our brain.

Vitamin E – Vitamin E is considered an important antioxidant. It protects cells from the damage caused by free radicals. With age, oxidative stress may increase. Our brain is highly vulnerable to oxidative stress (20). Almond milk has a high amount of vitamin E. The brain benefits greatly from it.

11. Almond Milk Blends Naturally with Diet

Yes, that’s true. You can use almond milk in recipes just like dairy milk. Easy to make and nicely blends with your daily diet.

Almond Milk Types and Nutrition facts

Almond Milk Brands Types

The brand almond milk has various additives in contrast to homemade almond milk. Let’s look at almond milk brands on a broader scale:

Fortified Almond Milk: Manufacturers enrich almond milk with many nutrients. It becomes a great dairy substitute by being enriched with so many nutrients. The additives in the brand almond milk vary from brand to brand. Here are some of the most common ones:

• Sea salt
• Cane Sugar
• Sunflower Lecithin
• Calcium Carbonate,
• Vitamin E,
• Vitamin A
• Vitamin B12
• Vitamin D2
• Riboflavin and more

Unsweetened Flavored Almond Milk: The same as fortified milk, except, it is unsweetened. There is no added sugar. If you want to avoid sugar, choose unsweetened almond milk. There is no need to worry about how it will taste. It really tastes good.

Limited Ingredients Almond Milk: Sometimes too many ingredients in almond milk are unnecessary. For those who think this way, look for enriched almond milk with fewer ingredients. Look at the almond milk label to see what ingredients are added.

Carrageenan-free almond milk: Carrageenan may be added to food products by manufacturers. Almond milk is no exception. Carrageenan is a substance that helps to improve the store’s shelf life. Additionally, it acts as a thickener and emulsifier.   

According to preliminary studies, carrageenan can cause:

• Inflammation
• Ulcers
• Colitis
• and other gastrointestinal complications

According to some studies, the use of carrageenan in food needs to be reconsidered (21). If you are intolerant to carrageenan, make sure the drink is carrageenan-free.

Almond Milk Nutritional Facts

Here is a comparison table of almond milk nutritional facts and cow’s milk (FDC – Almond milk, FDC – Cows Milk Whole). C – Cows Milk Whole).

Uses of Almond Milk

In addition to as alternative milk, almond milk is also used for a variety of good purposes. Continue reading to learn more.

1. Almond Milk Benefits for Skin

Almond milk does not stop at being a substitute for dairy milk. Almond milk also benefits your skin. All skin types can benefit from almond milk. It does not matter if you have dry, oily, or sensitive skin. It provides natural care to your skin.

Here is the list of how almond milk contributes to skincare:

• A great skin moisturizer. Almond milk keeps our skin well hydrated.
• Almond milk vitamins and minerals are important micronutrients for the skin. For example, the vitamins E, B, and C, magnesium, calcium, and so on.
• Rich in antioxidants. Antioxidants prevent the formation of wrinkles and fine lines on the skin. Protects your skin from free radicals. Yes, it slows down aging.
• Almond milk renews, refreshes, and strengthens the skin. It makes skin soft and glowing.
• The skin whitening properties of almond milk help have clear look on the skin. It also helps to clear aging spots, acne marks, and skin blemishes.
• Soothes skin irritation and redness on sensitive skin.
• A natural skin cleanser by nature. Make your skin smooth and healthy.
• A great natural remedy to heal sunburns on the skin.
• A natural facemask. Almond milk uplifts your face skin by cleansing, moisturizing, and nourishing.

All these qualities of almond milk make a perfect formula. A perfect formula to make your skin youthful, healthy, and glowing. Almond is also considered one of the best foods for healing acne scars.

2. Almond Milk Benefits for Hair

Almond milk contains several nutrients that promote healthy and strong hair. Almond milk also prevents hair loss. The following is a quick list of almond milk benefits for hair with each macronutrient:

• Protein: Almond milk protein makes your hair stronger. Protects from hair breakage.
• Iron: This nutrient increases the strength of the hair. Prevents hair loss.
• Fatty Acids: These fatty acids in almond milk give deep conditioning to the hair.
• Vitamins A, B, D, and E: Vitamins help in strengthening hair.

How to Make Almond Milk at Home

Almond milk is the easiest and most straightforward to make. It is made from simple ingredients and requires the least amount of effort. It becomes creamy, delicious almond milk.

Ingredients:

• 1 cup of raw almonds (1 cup is 240 ml size cup)
• 5 cups of filtered water
• A pinch of salt

Instructions:

Overnight, soak the raw almonds in normal water. If you prefer, you can soak them in hot water for two hours.

Blend all the ingredients in a high-speed blender. Blend until the mixture is smooth and creamy. Make sure the almonds are fully creamy by running the blender for 2 more minutes.

Start straining the puree now. Put a thin cloth or thin dish towel inside a small bowl. Pour the puree from the blender onto the cloth. Hold the cloth ends together and fold them in to form a pulp. Strain the puree into another bowl after twisting and squeezing the pulp.

And that’s it, you’ve made your own almond milk. What you have made is almond milk creamer sugar-free. This also works best as a coffee creamer for your morning coffee.

Almond milk can be kept in the refrigerator for up to five days. However, it is best to drink almond milk fresh.
Make your almond milk extra special by fortifying it yourself. Mix these ingredients with the main ingredients and repeat the recipe:

• ½ a cup of berries
• 2 tablespoons of cocoa powder
• 1 teaspoon of vanilla extract
• 2 whole dates (or add any sweetener)

The almond milk will taste so good once you add these ingredients. If you want to enrich unsweetened almond milk, you can skip the dates or sweetener.

Almond Milk Beauty Recipes and Applications

Almond milk has been used in beauty recipes and applications for centuries. It is not surprising. It is because it contains nutrients, minerals, and other health-related properties.

Here are some of the main uses of beauty and healing recipes:

1. Anti-aging and Soothing skin
2. Hair Conditioner
3. Almond Milk Facial Mask
4. Treat sunburn with almond milk
5. Almond milk for sensitive skin
6. Hair Growth Smoothie with Almond Milk Base
7. Rush Hour Nourishing Face Wash (Dry Skin Toner)
8. Almond Milk Skin Toning Treatment

Here are the complete details on the almond milk beauty recipes and applications.

Almond milk side effects

We’ve seen almond milk’s benefits and uses. It has been proven that almond milk is beneficial for health and beauty. However, it may not be for everyone. Almonds may cause allergies in some people. Fortunately, almond allergies are rare (22, 23).

Even so, it is better to know the side effects and impacts of almond milk before consuming it. Here are some potential side effects or impacts that may occur:

1. Nut allergies

Some people are naturally allergic to nuts. This is called a food allergy. Almonds are one of the foods that some people are allergic to. Drinking almond milk may cause allergic reactions in some people. These reactions may include inflammation, diarrhea, nausea, etc.

2. Life-threatening allergic (anaphylaxis)

There are people who are allergic to almonds if they come in contact with them directly. Breathing problems are one of the main symptoms (24).

3. Affects Thyroid Glands

Almonds are goitrogenic. Almonds contain substances that may affect thyroid function. Drinking almond milk or eating almonds in excess has detrimental effects on the thyroid gland. It may enlarge the thyroid gland.

4. Risks of Insufficient Nutrients in Infants

It can be risky to replace breast milk or cow’s milk with almond milk. The infant runs the risk of not getting enough nutrients. This can affect the growth of the infant (25).

5. Overconsumption risks

It can cause abdominal issues. These include abdominal cramps and bloating. These are due to almond milk’s slow digestion.

Almond Milk Brands and Additives: There are various types of processed almond milk. In other words, it is enriched with various additives, such as:

• Salt
• Sugar
• Flavors
• Gums
• Emulsifiers keep liquids to keep together and
• Carrageenan
• Sweeteners

Many of these additives are not suitable for some people’s health conditions or lifestyles. Make sure you read the label before buying almond milk. If you don’t, you might experience health problems because of additives.

6. Migraine

Tyrosine is an amino acid found in almond milk. It may cause migraines in some people (26, 27).

For migraine natural remedies check here.

Increasing Sugar Levels: Almond milk is usually sweetened with sugar. Therefore, it is not recommended for people with diabetes or for those wanting to lose weight. Instead, use unsweetened milk or homemade almond milk.

Does almond milk cause constipation?

Are you concerned if almond milk causes constipation? Almond milk does not cause constipation at all. Almond milk is actually really good for your digestive system. Because almond milk has no lactose and is high in fiber, it can be used as a digestive aid. However almond milk for constipated babies is not recommended.

Pros and Cons of Almond Milk

We have seen all the pros of almond milk above. It is also good to know the cons of almond milk. Here is the list of cons that include:

• Almond milk is not safe for those with tree nut allergies
• Almond milk may not be safe for infants
• May affect thyroid hormone levels
• Poorly absorbed by the body compared to dairy milk.

Takeaway

Breastfeeding, infant milk formula, and cow’s milk are hard to replace. Cow’s milk is not consumed by some people due to intolerance, cultural reasons, or lifestyle choices.

In such a scenario, almond milk is the ideal alternative milk. Furthermore, almond milk has a number of health benefits. It is not limited to uses in the areas of beauty, skincare, haircare, and so on.

The consumption of almonds is now widely accepted around the world. Its sales have skyrocketed since its invention.

The benefits of almond milk have gained popularity among all age groups.

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