Almond milk nutrition facts are a must know for each and every person who is allergic to dairy milk or those people who are suffering from lactose intolerance. Almond milk is a really good substitute for dairy milk.
Many people use soy milk as a dairy milk substitute, but such people can surely try out almond milk due to its delicious creamy flavor and also due to the high nutritional value of almond milk.
Even normal people who are not allergic to dairy milk can also try out this tasty almond milk to benefit from the nutritional value of almond milk.
Almond milk is made by blending or grinding almonds with water and then straining the mixture to produce the nutty flavored almond milk.
Nutritional value of almond milk:
Almond milk has high nutritional value. Almond milk is extremely rich in vitamins, minerals, and also antioxidants which are very useful for the body. Let us look at all the nutrition facts of almond milk in detail, so that you will include it in your diet as much as possible.
Calories in almond milk:
Milk is an absolutely necessary ingredient or part of our diet, which we cannot live without in day to day life. But, the calories in dairy milk can be high for people who are calorie conscious or those who want to lose weight fast.
The calories in almond milk are extremely low in comparison to the cow’s milk and soy milk. 1 cup of cow’s milk has about 150 calories and 1 cup of soy milk has about 80 calories in it. But, the calories in almond milk are just 40 calories per 1 cup of almond milk.
Due to the low-calorie content of almond milk, it is extremely beneficial for people who are on a weight loss mission. It is also useful for people who don’t want to lose weight but are just calorie conscious.
As the almond milk is extremely palatable, you won’t feel the deficit of dairy milk when you substitute dairy milk with the almond milk.
Sugar in almond milk/Carbs in almond milk:
The sugar(a type of carbohydrate) content of homemade almond milk is zero, that is homemade almond milk has no sugars at all. This is one of the most useful benefits of almond milk in comparison to cows milk and soy milk, which have 11 grams and 4 grams of sugar per 1 cup of milk respectively.
Nowadays we are in a society where each and every household has a person who suffers from Diabetes. Maintaining a healthy blood sugar level is absolutely important for the people suffering from Diabetes. Diabetics need to choose their diet and food substances very wisely in order to avoid sudden spikes in blood sugar levels.
As the sugar in almond milk is zero, it is very safe for diabetic people to consume almond milk on a daily basis. It is more useful for Diabetes in comparison to cows milk which has a higher sugar content. Also, the high and mineral content of almond milk keeps the diabetic people healthy and strong.
Protein in almond milk:
Proteins are the building blocks of the body. They are essential for maintaining healthy metabolic functions, cells structure, and functions throughout the body. But, one disadvantage of almond milk in comparison to cows milk and soy milk is the low levels of proteins in it.
The protein in almond milk is about 1 to 2 grams of protein per 1 cup of milk. But, cow’s milk and soy milk have about 7 grams of protein each per 1 cup of milk. So, in order to enjoy the nutritional value of almond milk and still get enough protein for the body functions, just add some of your favorite protein powder to the almond milk.
Fat in almond milk:
There are two types of fats in the foods that we consume. They are the saturated fats and the unsaturated fats. The saturated fats are unhealthy and they contain bad cholesterol which damages our blood vessels and the heart.
The unsaturated fats are really healthy and they contain good cholesterol which promotes the health of blood vessels and heart. Cow’s milk and soy milk contain saturated fats to some extent which are not good for our body.
But, almond milk has no saturated fat at all, which makes almond milk extremely heart friendly. It does contain some amount of fats, about 2.5 grams of fat per 1 cup of almond milk. But, all these fats are healthy fats and they help in improving our heart health.
As the almond milk doesn’t contain any harmful fats, it can be safely consumed by people suffering from diabetes, heart ailments and high cholesterol levels. Also, it doesn’t lead to weight gain owing to its low sugar and fat content. So, almond milk is also helpful for people wanting to shed some extra pounds.
Minerals in almond milk:
Almond milk contains many essential minerals which are required by our body to maintain healthy functions and metabolism. Almond milk is rich in potassium, sodium, and calcium. The potassium in almond milk is about 170 mg per 1 cup of almond milk which is made at home.
Potassium is an extremely important mineral which helps in the regulation of blood pressure. It helps in relaxing the blood vessels and thereby controlling high blood pressure or hypertension. Also, potassium is required for a healthy heart function.
The sodium in almond milk is 180 mg per 1 cup of almond milk. Sodium is also important in maintaining the fluid balance in the body. Sodium is the mineral which helps in reabsorption of water from the kidneys. It prevents people from suffering due to low blood pressure levels or hypotension.
The calcium in almond milk is unsweetened is about 450 mg per 1 cup of it. The calcium content of almond milk is really good. Healthy adults require about 1000 to 1200 mg of calcium every day to maintain healthy and strong bones.
If you consume about 3 cups of almond milk every day, it fulfills your daily calcium requirement and you will not have to worry about other dietary substances to meet your recommended daily intake of calcium.
Iron in almond milk is also high, about 0.07 mg per 1 cup. Iron helps in the formation of hemoglobin and protects you from symptoms like fatigue, shortness of breath, etc which are caused by a deficiency of hemoglobin or anemia.
Almond milk also has many other essential minerals like magnesium, zinc, and phosphorus which help in maintaining healthy bodily functions and homeostasis.
Vitamins in almond milk:
Almond milk is also very rich in many different vitamins. Almond milk is rich in vitamin A which makes it extremely beneficial for our eyes. It improves the vision and protects us from loss of vision, macular degeneration and other eye-related ailments.
Almond milk contains many B vitamins like vitamin B1 or Thiamine, vitamin B2 or riboflavin, vitamin B3 or Niacin, vitamin B6 or pyridoxine, vitamin B9 or folic acid and vitamin B12 or cyanocobalamin. All these vitamins play a crucial role in maintaining the physiological activities of our body.
The vitamin B12 present in the almond milk is absolutely essential to maintain the formation and healthy functioning of the nervous system. Deficiency of vitamin B12 is associated with many neurological problems like subacute combined degeneration of spinal cord, paresthesias or abnormal sensations in the skin, etc.
Almond milk protects us from all the symptoms caused due to the deficiency of these vitamins. Almond milk is also rich in vitamin E which makes our skin silky, smooth and glowing. Almond milk also has high vitamin D content.
Vitamin D is absolutely essential for absorption of calcium from the intestines. Vitamin D coupled with calcium is required to keep our bones strong. So, almond milk protects our bones in many different ways.
Also, the vitamin K content of almond milk is good enough to maintain a healthy clotting or coagulation. This helps in preventing unnecessary bleeding problems which are caused due to deficiency of vitamin K.
Antioxidants in almond milk:
Innumerable metabolic processes take place in our body every day. Many substances called free radicals are generated in it due to these metabolic activities. Free radicals are harmful to our body. They play a role in causing cancers, heart diseases, etc.
We need to take a diet rich in antioxidants to combat these free radicals and protect our body. Almonds are rich in antioxidants like flavonoids that protect our body from heart ailments, cancers and also neuronal degeneration.
Prebiotics in almond milk:
In order to maintain healthy digestive functions, we need to have adequate levels of helpful bacteria in our gut or intestines. Almonds, when made into powder or ground, contain much prebiotics as per research studies.
This prebiotics promotes the growth of healthy bacteria in the intestines that aid in proper digestion and also maintain the health of the alimentary canal.
How to make homemade almond milk:
You all have seen all the almond milk nutrition facts and also all the possible benefits of almond milk. Now, let us learn how to make almond milk at home in the simplest possible manner and improve our health with it.
- 1 cup of almonds
- 3 to 4 cups of water
- Sweetener of your choice (like stevia, honey, dates, etc)(optional)
- Cardamom or saffron (optional)
- Soak a cup of almonds overnight. Soak for at least 12 to 15 hours to allow proper soaking.
- Then the next day, blend the almonds with sufficient water until a smooth paste is formed.
- Then add a sweetener of your choice and blend again.
- You can also add cardamom powder or saffron to further enrich your almond milk.
- You can also skip adding the sweetener and the cardamom or saffron, as they are completely optional.
- Then strain the mixture using a cheesecloth, muslin cloth or a strainer.
- You can store this almond milk in the refrigerator for about a week.
- Almond milk should not be given to infants less than 1 year of age. A research study conducted on some infants has shown that plant-based milk like almond milk causes protein deficiency in the infants.
- Also, some people who are allergic to nuts can develop an almond allergy when they consume almond milk. Such people can develop rashes over the skin or breathing difficulty, etc. If you develop any such symptoms visit your physician immediately without delay.
You people have seen all the nutrition facts of almond milk and also the health benefits of almond milk. What are you waiting for? Start consuming almond milk and benefit from its myriad health benefits.