9 Science-Based Health Benefits of Almond Milk
9 Science-Based Health Benefits of Almond Milk
Usually, extra nutrients such as calcium, riboflavin, vitamin E and vitamin D are added to it to boost its nutritional content.
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Many commercial varieties are available, and some people make their own at home.
It’s great for those who cannot or choose not to drink cow’s milk, as well as people who just like the taste.
This article takes a closer look at the 9 most important health benefits of almond milk.
1. Low in Calories
Unsweetened almond milk contains up to 80% fewer calories than regular dairy milk. Using it as a replacement for cow's milk could be an effective weight loss strategy.
2. Low in Sugar
Unsweetened almond milk is naturally low in sugar, making it suitable for those restricting their sugar intake, such as people with diabetes. However, many varieties are sweetened, so it is still important to check the nutrition label.
3. High in Vitamin E
One cup (240 ml) of almond milk can provide 20–50% of your daily vitamin E requirement. Vitamin E is a powerful antioxidant that can reduce inflammation, stress and the risk of disease.
4. A Good Source of Calcium
Almond milk is enriched with calcium to provide 20–45% of your daily requirements per serving. Calcium is particularly important for bone health, including the prevention of fractures and osteoporosis.
5. Often Enriched with Vitamin D
Vitamin D is a nutrient essential to good health, although 30–50% of people are deficient. Almond milk is fortified with vitamin D and provides about a quarter of the recommended daily intake in a 1-cup (240-ml) serving.
6. Naturally Lactose-Free
Up to 75% of the world's population is lactose intolerant. Almond milk is naturally lactose-free, making it a good alternative to dairy.
7. Dairy-Free and Vegan
Almond milk is completely plant-based, making it suitable for vegans and other people who avoid dairy products. It is also suitable for people who have a dairy allergy. Because it’s low in protein, it is not suitable as a full replacement for dairy in young children.
8. Low in Phosphorus, With a Moderate Amount of Potassium
People with chronic kidney disease often avoid dairy due to its high levels of potassium and phosphorus. Almond milk has much lower levels of these nutrients and may be a suitable alternative.
9. Very Easy to Add to Your Diet
Below are some ideas about how to include it in your diet:
As a nutritious, refreshing drink
In cereal, muesli or oats at breakfast
In your tea, coffee or hot chocolate
In smoothies
In cooking and baking, such as recipes for muffins and pancakes
In soups, sauces or dressings
In your own homemade ice cream
In homemade almond yogurt
You can drink almond milk on its own, added to cereals and coffee or used in a variety of recipes for cooking and baking. You can make it at home by blending soaked almonds with water, then straining the mixture.
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