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Health Benefits of Almond Milk

Almond milk is a nutrient-dense, low-calorie beverage that is a good dairy-free substitute for vegans, lactose intolerant people, and people allergic to dairy.

Almond milk is widely available in supermarkets and cafes, and it is also simple to make at home. It is made by mixing almonds with water and then straining out the solids.


Almond milk nutrition

A cup of almond milk (250ml) normally provides:

  • Calories: 39
  • Protein: 1 gram
  • Carbs: 3.5 grams
  • Fat: 3 grams
  • Sugar: 2 grams
  • Fibre: 0.5 grams
  • Calcium: 37% DV
  • Potassium: 4% DV
  • Vitamin D: 13% DV
  • Vitamin E: Over 100% DV


Health Benefits

1.    Almond milk is good for the bones.

When you cut back on dairy, you risk depleting your calcium stores, which is crucial for bone health. Some almond milk, on the other hand, are calcium fortified, with about 480mg per cup. A daily allowance of 700mg is recommended.


2.    Almond milk has a low calorie count.

Almond milk is a low-calorie beverage with only 39 calories per cup, less than half the calories of skim cow's milk. This makes it a good option for people who are trying to lose weight or cut down on their calorie intake. It's essential to select unsweetened varieties, as some sweetened and flavoured varieties are higher in calories.


3.     Almond milk does not cause a blood sugar spike.

Compared to cow's milk, which usually contains about 12 grams of carbohydrates per cup, unsweetened almond milk has no added sugar and just 3.5 grams of carbohydrates per cup. Almond milk, on the other hand, is rich in healthy fats (around 3 grams per cup), which means it won't increase blood sugar levels, making it a good option for diabetics.


4.    Almond milk can aid in the maintenance of a healthy nervous system.

Vitamin B12 deficiency can occur in vegans and vegetarians. B12 is needed for energy production, nerve function, and cell formation. Almond milk can be fortified in the same way as cow's milk is fortified with vitamin B12.


5.    Almond milk has low phosphorus content.

In comparison to soy milk and normal milk, almond milk has a low phosphorus content (24mg per cup) and a moderate potassium content (176mg per cup). This could make almond milk a viable option for people with chronic kidney disease who are unable to adequately eliminate these nutrients. It is, however, best to consult a medical professional first.



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