Almond milk benefits and side effects will be discuss clearly in here. The almond milk has been cropping up in coffee shops across the country, and for good reason.
This popular plant-based milk alternative is a great source of several key nutrients and has been associated with a wealth of potential health benefits.
Actually almond milk bad you or can it be a healthy addition to a balanced diet.
If you’re interested in finding out about some of the almond milk benefits and side effects, this article is just for you.
In here let’s decode some of the key differences between a few of the most popular milk products on the market to help you pick which you should add to your next shopping cart.
What Is Almond Milk and their nutrition facts?
May be already you know that almond milk is derived from almonds, the drupe nut (botanically, it’s actually a fruit) termed Prunus dulcis.
Now let’s discuss about how almond milk made out. The process of creating almond milk involves blending almonds and water and then using a strainer or cheesecloth to remove any solids.
This gives the final product a smooth texture and a light, somewhat nutty taste.
Not only that, almond milk doesn’t necessarily retain all of nutritional benefits of whole almonds,
this milk also able to definitely be incorporated into a healthy, well-planned diet and enjoyed in moderation.
In addition to providing a number of important nutrients, it may also be linked to some serious health benefits, ranging from improved brain function to enhanced bone health and beyond.
Actually almond milk will be versatile and a great alternative to cow’s milk for those following a dairy-free diet or those unable to tolerate milk products.
And not only can it be swapped into most recipes and used in place of milk, but it also makes an awesome addition to baked goods, smoothies, shakes and desserts.
Nutrition Facts of Almond Milk
Before talking about the Almond milk benefits and side effects we must talk about their nutrition facts.
Almond milk nutrition is nothing to shake your head at. It does contain half a day’s recommended intake of vitamin E, a significant amount of vitamin D (if store-bought) and a hearty dose of calcium.
The almond milk is low in calories compared to other milk products and can be a valuable tool if you’re trying to lose weight fast.
In fact, the majority of calories from fat in each serving are from heart-healthy mono- and polyene saturated fatty acids, both of which have been tied to a long list of health benefits.
One cup of unsweetened almond milk contains approximately:
- 40 calories
- 2 grams carbohydrates
- 1 gram protein
- 3 grams total fat
- 1 gram dietary fiber
- 10 milligrams vitamin E (50 percent DV)
- 100 International Units vitamin D (25 percent DV)
- 200 milligrams calcium (20 percent DV)
- 500 International Units vitamin A (10 percent DV)
- 16 milligrams magnesium (4 percent DV)
- 40 milligrams phosphorus (4 percent DV)
Almond Milk Health Benefits And Side Effects
Do you know that if almond milk good for you? In addition to supplying a hearty dose of several essential nutrients, almond milk has also been linked to some pretty impressive health benefits.
01. Beneficial for Preventing or Managing Certain Cancers
Some studies shows that almond milk and its components could potentially aid in the prevent cancer cells.
Because of the presence of monounsaturated fats, in particular, almond milk nutrition may play a role in the potential prevention of endometrial cancer.
The consumption of high levels of monounsaturated fat is linked with a decreased risk of liver cancer and certain breast cancer markers, according to research published in the International Journal of Cancer and Cancer Epidemiology, Biomarkers & Prevention.
This is why almonds are among the best cancer-fighting foods, right alongside almond milk.
02. Aids in Weight Loss
Almond milk nutrition components are highly low in calories per serving, making it a great addition to a weight loss diet.
Compared to goat’s milk, which clocks in at 168 calories per serving, almond milk boasts a modest 40 calories per cup.
Diets that encourage consuming healthy fats, such as the ketogenic diet or other low-carb diets,
Often encourage the consumption of almond milk because unsweetened varieties are low in calories, carbs and sugar.
Apart from being low in calories, almond milk also has minimal impact on blood sugar levels,
Which can help protect against spikes and crashes and prevent increased hunger and cravings to help keep you on track towards your weight loss goals.
03. Keeps Your Heart Strong
Almond milk is rich in healthy fats, including both mono- and polyunsaturated fats. By swapping the saturated fats in your diet with these nutritious fats instead, you could potentially help protect against coronary heart disease.
These nutrition facts also able to reduce the risk of metabolic syndrome, a disorder characterized by a cluster of conditions, including high blood pressure, elevated blood sugar, excess belly fat and high cholesterol levels.
Also known as syndrome X, this group of conditions has been shown to increase your risk of serious conditions, including heart disease, stroke and diabetes.
04. Helps Build Strong Teeth and Bones
What do you think about that eliminating animal-based milk from your diet will take a toll on your bones?
Not to worry — although it may not contain as much vitamin D or protein per serving as cow’s milk,
Almond milk nutrition is still a great source of calcium, vitamin D and magnesium, all of which play a key role in maintaining bone health.
The heart-healthy fats in almond milk may also contribute to bone health.
According to an animal model published in the journal Nutrition Research, consuming a good amount of monounsaturated fats was shown to be effective at increasing calcium absorption and bone mineral density in female mice.
05. Fights Free Radical Damage and Disease Formation
Almond milk is highly loaded with vitamin E, a micronutrient that doubles as a powerful antioxidant
Antioxidants work by fighting free radical damage in the body, which can be caused by sun exposure, a poor diet, pollution and disease.
By consuming significant amounts of vitamin E from healthy foods like almond milk, you can help your body block the harmful effects of free radicals to ward off disease, keep your skin healthy and slow the aging process.
Almond Milk Side Effects
You have to be avoid almond milk if you’re allergic to almonds or other nuts. If you experience any of these negative side effects after consuming almond milk, discontinue use immediately and consult with your doctor.
There have been a few reported cases of children developing kidney stones related to excessive almond milk consumption, due to the oxalate found in almonds.
For this reason, it’s best to drink in moderation to avoid oxalate buildup that may cause kidney stones.
Children under one year of age should not consume cow’s milk or plant-based milk alternatives, including almond milk, as these products can potentially block iron absorption and increase the risk of nutritional deficiencies.
Be sure to talk to a pediatrician or dietitian to address any questions or concerns about introducing milk to the diet after this time.