Plant milks are all the rage these days, but are they healthy?
Whole almonds have been linked to many health benefits, but the manufacturing process of almond milk removes much of the fiber and antioxidants, plus the almonds are greatly watered down.
Almond milk is typically fortified with vitamin D and calcium, so can be a good source in these nutrients if you are vegan, vegetarian, avoiding cow dairy, are concerned about bone health, or have an intolerance to lactose.
Almond milk is also rich in magnesium, which supports healthy blood sugar and blood pressure, and vitamin E, which supports a healthy immune system and protects against Alzheimer’s disease.
If the product you choose has no sugar added, almond milk is a low calorie and low carb alternative to cow milk.
Commercially prepared almond milk is not a good source of protein, so is not suitable for infants.
If you have a tree nut allergy, almond milk should be avoided.
How is Almond Milk Made?
Commercial almond milks are made by blending almonds in water, and then removing the pulp. Some brands have added sugars that typically run about 7 grams per cup, or the equivalent of almost two teaspoons. Flavored almond milks with added sugars, such as chocolate typically contain about 22 grams of sugar, or the equivalent of 5 ½ teaspoons of sugar.
Some brands have certain emulsifiers that may be associated with heart disease according to this recent study in BMJ
Bottom Line:
Avoid commercial brands with emulsifiers such as those identified in the linked study, such as mono- and diglycerides, and trisodium phosphate until more research emerges.
When sugar free varieties are chosen, almond milk is a low calorie, dairy free alternative to cow milk.
Should I Make My Own Almond Milk?
Homemade almond milk is rich and creamy, so much better than store bought, and has no additives, such as emulsifiers.
Here is my go-to recipe that takes just three minutes in a high-speed blender.
3 Minute Almond Milk
Creamy Dreamy Almond Milk*
Makes 4 cups
1 cup raw almonds
Water
Optional: ¼ tsp sea salt, ¼ tsp ground cinnamon, ½ tsp good quality vanilla
-Boil 2 cups water, add 1 cup almonds, remove from heat, and let soak for one hour
-Drain almonds, add to high speed blender
-Add 4 cups filtered water, optional ingredients if desired, cover blender, and whirl on high 3 minutes, or until almond milk is smooth
-Strain into one quart container with a fine mesh strainer, or nut bag, coffee filter, or cheese cloth
-Refrigerate and consume within 5 days
*You can also add 2 Tbsp unsweetened dark cocoa powder for “chocolate milk”
*You can blend berries into the milk, but consume within 24 hours if you add fruit
*To add body, add ½ tsp chia seed during the blending process
*Homemade almond milk is not a good source of calcium and vitamin D like fortified commercial products, so be sure to get your calcium and through other foods, or supplements if warranted
Benefits of Almonds
Almonds are a nutritional powerhouse delivering big benefits in a small handful. They are a significant source of healthy monounsaturated fats, plus provide protein and dietary fiber, making them one of the most satisfying and nutrient-rich snacks you can reach for between meals. Almonds are exceptionally rich in vitamin E, a potent antioxidant that protects cells from oxidative stress, supports skin health, and plays a key role in immune function. They are also a key plant-based source of magnesium, a mineral critical for blood sugar regulation, muscle recovery, and promoting restful sleep. Studies have consistently shown that regular almond consumption can help lower LDL cholesterol levels, reduce inflammation, and improve overall heart health. Research has also shown nuts, such as almonds are a good addition to weight management plans, as the fats keep you full and help maintain healthy blood sugar levels. Whether eaten raw, roasted, or as almond butter, these mighty little nuts are a simple, delicious, and science-backed way to elevate your everyday nutrition.
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