Almond Milk Nutrition Facts: Know If It Is Better Than Cow's Milk!

Almond milk is one of the best plant-based beverages with a natural flavor of nuts and a creamy texture. It is made from almonds.

Almonds are native to the Middle East, but people eat them all over the world. They are consumed as snacks, turned into milk and used to make flour.

This milk is lactose-free as it is not animal milk, and so it is gluten-free. Unsweetened almond milk is usually the actual almond milk with no added sugar. However, according to the needs of people, sweetened almond milk with different flavors is also starting to be manufactured. Because of having fewer calories, polyunsaturated fat, and monounsaturated fat, this milk is an excellent source to replace regular milk for those with chronic diseases and health conditions. Almond milk has a good amount of dietary fiber in it, just like almond flour.

People often get confused about whether almond milk comes under dairy or not. It can be called milk and comes under the dairy section, but almond milk is not specifically a dairy product. Both homemade and commercial almond milk won't last long. Just like every other type of milk, commercial almond milk has an expiry that is printed on the pack and lasts only seven to eight days. However, homemade almond milk lasts for much less time compared to the former. Unsweetened almond milk, which people prepare at home, won't even last three days. You have to consume it very soon after making it. If you are lactose intolerant, you may just consume almond milk instead of regular milk.

Are you interested in knowing more benefits of almonds? You can also read our almond oil nutrition facts and almond flour nutrition facts articles on our website.

Almond Milk Extraction Process

Among all of the nut milks, almond milk is the most popular because of its health benefits. It is very light and has less cholesterol. To prepare your own almond milk, you will need just two ingredients: water and almonds. If you want to make it sweet, you can use a sweetener according to your needs, like jaggery or dates.

You will need ¾ cup (90 g) of raw almonds, two cups (250 g) of filtered water, and dates (according to your taste).

First, you need to soak the almonds overnight in water and then rinse them the next morning. If not overnight, give them at least five to six hours for soaking. Now, peel the almonds and blend them with dates and water until they become smooth. Now strain this mixture using a strainer or cheesecloth. Now you are all done; just store this milk in a properly sealed container and put it in the refrigerator for four days and your homemade almond milk is prepared. You can also use calcium carbonate to increase the calcium content of almond milk.

Many grocery stores also offer different varieties of almond milk, but they contain added flavors. Natural almond milk is not sweet, so if you want to buy the healthiest milk, always avoid the sweetened milk available at the store. You can also avoid buying the one which has added emulsifiers and gums if that is an area of concern to you.

Almond Milk Vs. Dairy Milk Benefits

Natural almond milk lacks vitamins A and D, but the manufacturers try to make it as close as possible to normal cow milk by adding them. Most people prefer it as a milk substitute for dairy milk.

According to USDA, almond milk contains just 0.03 oz (one g) of protein in every cup, while cow's milk has seven. Calcium-fortified almond milk has high calcium levels, and it can even surpass cow milk. However, if you prepare almond milk at home, there won't be calcium levels. Other than calcium, other vitamins like A, vitamin D, vitamin E acetate, and B12 also surpass the normal levels present in cow's milk. The potassium and phosphorus content of cow's milk is very high compared to almond milk, but almond milk has high levels of sodium.

One major difference between these two types of milk is that the cholesterol and saturated fat are almost negligible in almond milk, which is not the case with cow milk unless it is skimmed. Almond milk is very healthy and has fewer calories.

The major health benefit that cow milk has compared to almond milk is that the protein content is very high. Cow milk also has high levels of carbohydrates. Since cow milk is an animal product, it contains other important nutrients also required for the body, which almond milk does not have. Almond milk does not have many nutrients; they get added to it, unlike cow's milk.

Almond Milk Nutrition Profile

Almond milk has only 40 calories per 8.11 fl. oz (240 ml) per cup/one cup, which is less when compared to cow milk and plant-based beverages. One cup of almond milk has 40 calories, 0.1 oz (three g) of fat, 0.03 oz (one g) of protein, 0.12 oz (3.5 g) of carbs, 0.02 oz (0.5 g) of fiber, 24% of the Daily Value (DV) of calcium, 4% of the DV of potassium, 18% of the DV of vitamin D, and 110% of the DV per serving/per cup of vitamin E.

The rising popularity of almond milk has already made it a perfect milk substitute for cow milk. Even parents are feeding their infants almond milk now. However, according to some researches done on the impact of almond milk on infants, its consumption by them is quite dangerous. A study conducted in 2014 showed that infants of the ages four to 14 months who consumed plant-based milk showed signs of a lack of protein and calories, hypoalbuminemia, anemia, edema, poor growth rate, and vitamin D deficiency. Hence, it can be dangerous for infants to consume almond milk as they need the nutrients which are present in cow milk to have a good growth rate.

Apart from infants, those who have nut allergies should also avoid this milk. Though almond milk does not contain many almonds, the content is enough to trigger allergies in some people. Just like cashew, nuts and walnuts, an almond allergy is just the same and can turn very severe within minutes of consumption.

Almond Milk Benefits for Health

Almond milk has vitamins, antioxidants, and minerals which help in providing various health benefits. Magnesium is present in large amounts in almond milk, which helps in maintaining good blood sugar levels in the body, decreases the risk of heart disease and also regulates the use of energy efficiently. Magnesium is amongst those four minerals which are in abundance in our body. It is also a crucial part of various enzyme reactions in the body.

Almond milk has no lactose content as it is not an animal product. This makes it a perfect substitute for those people who suffer from lactose intolerance. Almond milk can be substituted for cow milk in any recipe that calls for it.

Unsweetened almond milk has fewer sugars and carbs than animal milk. It contains 50-80% fewer calories compared to dairy milk while maintaining a similar level of flavor. As a result, it's a food with a low glycemic index. Almond milk is less likely to trigger blood sugar increases as a result of this. Calcium is added to the majority of commercial almond milk brands. Calcium is essential for bone health since it makes up the majority of the hard structures in bones. Calcium keeps your bones strong and can aid in the fight against osteoporosis. Almond milk is high in Vitamin E, an antioxidant that has been shown to benefit the brain.

According to some studies, Vitamin E has been linked to a lower risk of cognitive illnesses, including Alzheimer's disease. In severe cases of Alzheimer's, it has also been found to halt the progression of the disease. Antioxidants are necessary for minimizing free radical damage. These chemicals have the potential to damage surrounding cells, resulting in everything from aging signs to cancer. Almond milk contains minerals and antioxidants that can help your body better manage free radicals.

Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked our almond milk nutrition facts, then why not take a look at our 13 colonies facts or popular 1950s entertainment facts?