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Almond milk is a vegetable drink, prepared from the mixture of almonds and water as the main ingredients, being widely used as a substitute for animal milk, as it does not contain lactose, and in diets for weight loss, as it provides few calories.
This vegetable drink is rich in healthy fatty acids and low glycemic index carbohydrates. It also provides other nutrients important for health, such as calcium, magnesium, zinc, potassium, vitamin E and B vitamins.
Almond milk can be consumed for breakfast with granola or cereal, in the preparation of pancakes and even to accompany coffee. It can also be used to prepare fruit smoothies and to prepare cookies and cakes for example.
Health benefits
The health benefits of almond milk are:
- Help to lose weight, since each 100 mL contains only 66 kcal;
- Regulate blood glucose, as it is a drink with a low glycemic index, that is, it slightly raises blood glucose after ingestion (provided it is prepared at home, as some industrialized products may contain added sugars);
- Prevent osteoporosis and take care of the health of the teeth, as it is rich in calcium and magnesium;
- Help in the prevention of cardiovascular diseases, as it is rich in healthy monounsaturated and polyunsaturated fats that help to take care of heart health. In addition, some studies indicate that it can help lower LDL cholesterol (bad cholesterol) and triglycerides;
- Prevent premature aging, as it contains vitamin E, with antioxidant properties that prevents cell damage caused by free radicals, taking care of the skin and preventing the formation of wrinkles.
In addition, almond milk is an excellent option for people with lactose intolerance, allergy to cow's milk protein, allergy to soy, and for vegetarians and vegans.
Unlike cow's milk, almond milk provides little protein, so it may not be the best option for growing children or anyone looking to increase muscle mass. In these cases, the ideal is to consult a nutritionist for personalized advice.
Nutritional value of almond milk
Almond milk is low in calories. In addition, it has carbohydrates, but they are low glycemic index and a good amount of fiber that helps regulate the intestine.
Components | Amount per 100 mL |
Energy | 16.7 kcal |
Proteins | 0.40 g |
Fats | 1.30 g |
Carbohydrates | 0.80 g |
Fibers | 0.4 g |
Calcium | 83.3 mg |
Iron | 0.20 mg |
Potassium | 79 mg |
Magnesium | 6.70 mg |
Phosphor | 16.70 mg |
Vitamin E | 4.2 mg |
You can buy almond milk, which is actually an almond drink, in supermarkets and health food stores. Alternatively, you can make almond milk at home, to be more affordable.
How to make almond milk at home
To make almond milk at home you need:
Ingredients:
- 2 cup raw and unsalted almonds;
- 6 to 8 cups of water.
Preparation mode:
Leave the almonds to soak overnight. The next day, throw the water out and dry the almonds with a dish towel. Place the almonds in a blender or processor and beat with water. Strain with a fine cloth strainer and you are ready to drink. If it is made with less water (about 4 cups) the drink gets thicker and thus can substitute cow's milk in several recipes.
In addition to exchanging cow's milk for almond milk, for a healthier and more environmentally friendly life, you can also exchange plastic jars for glass.
Who should not consume almond milk
Almond milk should be avoided by people allergic to nuts. In addition, it should also not be given to children under 1 year old, as it contains few calories, is low in proteins and other nutrients necessary for the baby's growth and development
See what other healthy exchanges can be adopted to avoid diseases such as diabetes, cholesterol, triglycerides and to have a fuller life in this video with nutritionist Tatiana Zanin: