Is Almond Milk Good For You? We Asked a Dietitian

Is Almond Milk Good For You? We Asked a Dietitian | XpertsReviews.com

Whether in the name of sustainability, health, or a food intolerance, you’ll probably try plant-based milk alternatives, like almond milk, at some point. While there is an almond milk option to suit every dietary preference, some are more favorable than others, according to dietitians. And, as a dietitian myself, I have to agree. For almond milk consumers who need a little more guidance on the pros and cons of adding it to your diet, we’ve got you covered. This article will explore the ingredients, nutritional profile, benefits, and potential harms of drinking almond milk. After reviewing the evidence, the answer to whether almond milk is good for your health is a bit nuanced, but in general, the answer is “yes.”

Read on to review the evidence and to learn more about what you should buy, check out The 11 Best Almond Milks to Buy, According to Dietitians.

What ingredients are in almond milk?

high level view of a glass of almond milk with almonds scattered on a dish
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Almond Milk Ingredients (and Nutrition Facts) may vary a little depending on the brand and variety purchased.

In its purest form, almond milk contains only water and almonds. The good thing about this formulation is that there are no added sugars, fillers, preservatives, or other questionable ingredients. The downside is that it lacks enrichment with important vitamins and minerals, such as vitamins D, E, A, and calcium, which are often found in other dairy products.

Now, there is nothing wrong with almond milks containing ingredients other than almonds and water. In fact, I often recommend them to customers who are looking for a low-calorie alternative while still providing a creamy flavor to mix into smoothies or coffee and providing a little extra vitamin and mineral along the way. However, almond milk is not equivalent to cow’s milk or other plant-based milks, such as soy milk, when it comes to overall protein and nutrient content. Let’s take a closer look at why.

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Nutritional Profile of Almond Milk

Nutrition (per 1 cup serving):
Calories: 40
Fat: 2.5 g (Saturated fat: 0.2 g)
Sodium: 190 mg
Crabs: 3.4 g (Fiber: 0.5 g, Sugar: 2 g)
Protein: 1g

In its most natural state, almond milk is made by soaking almonds in water, blending, then straining the liquid through cheesecloth to remove any thicker bits. This creates a thin, creamy consistency similar to milk. Through this processing (and yes, it is technically processing even if you do it yourself at home), the protein and fiber content of the almonds is removed, leaving the consumer with a creamy flavor profile and preferable.

The result is low in calories but relatively low in other redeeming nutritional qualities, unless the manufacturer fortifies their product. This means they would add a vitamin and mineral blend, or in some cases, protein isolate, to increase the nutritional content. When this happens, most almond milks are an excellent source (i.e. more than 20% of the daily value) of calcium, vitamin D, and vitamin E, and often a good source ( i.e. more than 10% of the daily value) of other nutrients, such as vitamin A.

However, although the most common enrichment of almond milk varieties increases vitamins and minerals, this is not close to the protein content optional cow’s milk or soy milk. For example, a 1 cup low-fat cow’s milk contains 8 grams of high-quality protein and many vitamins and minerals, including calcium, potassium, vitamin D, and in some cases vitamin A. Likewise, soy milk prepared only with water and soybeans contains 9 grams of protein in that same 1 cup serving. Additionally, soy milk also contains 10% of the daily value of potassium (a nutrient often under-consumed by Americans in the United States). Dietary Guidelines for Americans.)

While this certainly doesn’t mean that almond milk can’t be part of a healthy, balanced diet, it just means that you need to consider your entire diet and what you’re using almond milk with to ensure you meet your nutritional needs. the day.

Health Benefits of Almond Milk

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First of all, before you can talk about the health benefits of almond milk, you need to turn the container over and check the nutrition facts panel and ingredient declaration. For brands fortified with additional vitamins and minerals, you can expect these added health benefits! For example, fortified, unsweetened almond milk is actually a great way to increase your intake of nutrients of public health concern many of us don’t get enough of them, like vitamin D, calcium and potassium. Vitamin D and calcium deficiencies have been linked to poor bone health and may lead to an increased risk of fractures, particularly with aging. Adding fortified almond milk to your diet can help increase your daily intake and may even lead you to add a little more fiber to your diet if you mix it into a smoothie containing fiber-rich fruits and vegetables.

Almond milk enriched with vitamin E, an antioxidant naturally found in almonds but which loses some of its potency during processing, also provides a wonderful health benefit when consuming almond milk. Research has shown that vitamin E to help not only reduce oxidation in the body (basically, this involves chasing away the bad guys that enter your body over time through the environment or lifestyle choices), but can also help you protect against certain diseases.

Potential Disadvantages of Almond Milk

THE Dietary Guidelines for Americans highlights the importance of reducing consumption of added sugars in the American diet. Higher intakes of added sugar have been linked to weight gain, obesity and other health complications. If you’re not careful about the variety of almond milk you choose, you could end up with a 1-cup serving containing nearly 4 teaspoons of added sugars (or approximately 17 grams.) Depending on the American Heart Associationor nearly 68% of the recommended 25 grams of added sugars per day.

Additionally, almond milk is not suitable for young children with dairy allergies. Even though moms are looking for a safe alternative for their kids (trust me, I know; I’m also one of those moms of a child with a dairy allergy), kids need a nutritional profile that most closely resembles that of cow’s milk to work well. growth and development. Almond milk is not a good source of protein, even when fortified. Choosing an enriched, unsweetened soy or pea milk in this situation is a better alternative.

The 9 Healthiest Oat Milks, According to Dietitians

Is almond milk healthy?

almond milkalmond milk
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Yes and no. Unfortunately, the answer isn’t so black and white. Depending on your health goals, almond milk can be a great idea as part of a healthy idea. For example, if your goals include weight loss, choosing a low-calorie milk alternative, like fortified, unsweetened almond milk, in your protein shakes is a smart swap. However, if your goals are to increase protein and build lean muscle mass, it’s probably best to use a dairy milk that has more protein and a bit more calories as well.

Ultimately, a personalized diet is essential, as is choosing the right milk (or milk alternative) to achieve your individual goals. Fortunately, unless you’re allergic to almonds, there’s no downside to substituting almond milk in your recipes to create a lower-calorie end result. Just note that these reduced calories also come with lower protein content. It mixes just like cow’s milk would and can make a refreshing swap in your iced coffee during the warmer months.

But we will emphasize once again that almond milks are not all created the same way! So be sure to choose one of our dietitian-recommended choices based on your health needs. And, for quick reference, as a dietitian and mom myself with weight loss goals, I always keep a vanilla-flavored unsweetened almond milk in my fridge at all times for quick additions to the flakes overnight oats, protein shakes and muffins.

We tasted 7 almond milks, and this one is the best!

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