Why Almond Milk Is Good For You: 5 Proven Health Benefits

Almond milk is nutritious and dairy free that can strengthen bones, reduce risk of heart disease, high in vitamin D, and low in calories. It is a powerful source of vitamin E, a useful antioxidant that can fight inflammation and stress. Adequate intake of vitamin E can help you fight certain cancer, improve eye conditions like cataracts or age-linked macular degeneration, and cognitive decline.

Almond milk is rich in calcium, vitamin E, and protein that can improve your bone health and prevent osteoporosis. The popularity of almond milk as a dairy-free alternative has been soaring. The milk contains low saturated fat and cholesterol. It has monosaturated fats that can reduce harmful LDL cholesterol.

Vitamin E in almond milk is a natural antioxidant that improves your skin health, brings down inflammation, and offers protection from oxidative stress. It is worth noting that if you opt for unsweetened almond milk it will have lesser calories than cow’s milk and support your weight loss plans. It can support healthy eating habits as it is a vital source of sustainable nutrition.

Almond Milk Nutritional Value

If you consume 100 grams of almond milk every day, it can provide you 15 to 35 calories, 1.31 grams carbs, 0.2 grams fibre, 0.96 to 1.56 grams total fat, 0.81 grams sugar (if it is a sweetened version), 0.4 to 1.11 grams protein, approximately 173 to 184 mg calcium, 90 microgramm vitamin A, 1 µg Vitamin D, 67 mg potassium, phosphorous 9 mg, and around 2.81 mg vitamin E.  

Health Benefits of Almond Milk

1. Supports Weight Loss Plans: Plant-based beverages do not have much calories than regular milk. If you are planning to bring down your calorie intake, you may opt for almond milk. When you decrease calorie intake and engage in more exercises, it can help you shed weight. Unsweetened almond milk can support weight loss plans as it has low calorie count. The presence of healthy fats will promote satiety and prevent unnecessary snacking. It is also dairy-free, lactose free, and frequently fortified with vitamins. One cup of unsweetened almond milk has approximately 30 to 40 calories compared to around 146 calories in whole milk. 

2. Rich Source of Vitamin E: It is a powerful source of vitamin E, a useful antioxidant that can fight inflammation and stress. Adequate intake of vitamin E can help you fight certain cancer, improve eye conditions like cataracts or age-linked macular degeneration, and cognitive decline as a result of neurodegenerative diseases like Alzheimer’s disease. Almond milk may decrease risk factors for coronary heart disease or CHD when taken as an essential part of healthy and balanced diet low in saturated fat.  

According to clinical dietitian and functional medicine practitioner Nalini, almond milk is low in calories, nutritious, dairy free, strengthen bones, reduce risk of heart disease, high in vitamin D, and low in calories.

3. Improves Bone Health: Vitamin D is significant for effective heart function, strong bones, and improved immunity. The human body produces vitamin D when it is exposed to sunlight. Now a days, many individuals fail to get adequate vitamin D due to long working hours and reduced exposure to sunlight. Fortified almond milk is a rich source of vitamin D. The milk can fight deficiencies pertaining to muscle weakness and osteoporosis as it can offer at leas 25 to 30% of daily value per cup. Fortified almond milk can offer you both vitamin D and calcium that can bring down osteoporosis risk, weak bones, and improve bone density.

4. Supports Blood Sugar Management: Unsweetened almond milk is low in carbohydrates and sugar that has made it suitable for individuals with diabetes. Its low glycemic index and minimal carbohydrates can prevent blood sugar spikes. According to a research conducted by National Library of Medicine, it is a healthy alternative for vegans, those with lactose intolerance, and cardiovascular patients.

It is rich in fiber content and almond skin can also have a prebiotic effect, almond kefir is thought to be a symbiotic drink that regulates intestinal microbiota, added the study.

5. Lactose Free: It is naturally lactose-free and highly nutritious thus making it a perfect choice for individuals experiencing lactose intolerance. Lactose intolerance may cause several symptoms such a stomach pain, gas, and bloating. The milk is a good source of vitamin E, magnesium and frequently fortified with calcium and vitamin D that can support skin health, heart health, and bone strength. 

When it comes to recipe, registered Nutritionist Dr Shilpa Arora suggested soaking 10 almond overnight. “Blend the almonds with 2 dates. Add a pinch of cardamom powder for better digestion, a pinch turmeric powder, 1 crushed black pepper. The reason why black pepper is added with turmeric powder is because turmeric contains a solid compound namely curcumin and its bioavailability can be increased by 2000 times with the presence of black pepper.”

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.