Nutrition Facts Almond Milk
Almond milk is considered a healthy food by many because the beverage is made from almonds, a highly regarded superfood. With the rise of plant-based diets and dairy sensitivities, many people look for an alternative to cow’s milk. Almond milk is one of the top-selling plant-based milks because of its rich texture and flavor. However, since it’s a processed beverage, you may wonder whether it’s really a nutritious and safe option. Which is perfectly understandable because there are ingredients other than almonds in many brands of almond milk, and several different kinds that you can buy. Sweetened almond milk, unsweetened almond milk, chocolate almond milk, and almond coconut milk are just a few of the varieties available and each provides slightly different nutrients and health benefits. However, the unsweetened option provides you with a healthy dose of vitamin E, which can help protect the body against cancer, arthritis, and diabetes. If you wish to learn more about nutrition facts almond milk, check all the information below containing the nutrition value, benefits, and adverse effects.
Nutrition Facts Almond Milk: What is It?
Almond milk is made of ground almonds and water but can include other ingredients depending on the type. Most people buy it premade, though it’s easy to make at home as well. During processing, almonds and water are blended and then strained to remove pulp. And this leaves a smooth liquid. In most commercial almond kinds of milk, thickeners, preservatives, and flavorings are usually added to improve flavor, texture, and shelf life. Also, almond milk is naturally dairy-free, meaning it’s suitable for vegans, as well as people with a dairy allergy or lactose intolerance. However, you should avoid it if you’re allergic to tree nuts.
Nutrition Facts Almond Milk: What does it Contain?
One cup (240 ml) of commercial almond milk provides the following:
Calories: 39
Fat: 2.5 grams
Protein: 1 gram
Carbs: 3.5 grams
Fibre: 0.5 grams
Calcium: 481 mg or 48% of the Daily Value (DV)
Potassium: 4% of the DV
Vitamin D: 18% of the DV
Vitamin E: 110% of the DV
Nutrition Facts Almond Milk: Carbs
There is just one gram of carbohydrate in unsweetened almond milk. As it’s very low in carbs, almond milk is a great addition for those people trying to lose weight, however, you will want to add some extra carbs source for a healthy balanced diet.
Nutrition Facts Almond Milk: Fats
Most of the fat (about 1.5 grams) in almond milk comes from monounsaturated fat while a small part (about 0.5 grams) comes from polyunsaturated fat. Unsaturated fats are considered "good" fats because they may help increase HDL cholesterol levels in the blood and boost heart health. The fat in almond milk does not change substantially based on the flavor that you buy, however, brands with higher fat content will typically be creamier due to the higher quantity of almonds used per cup of milk.
Nutrition Facts Almond Milk: Protein
You'll get just one gram of protein in a cup of almond milk, regardless of the flavor that you buy. Protein helps your body build and maintain muscle. Eating foods with protein also helps your bones, cartilage, skin, and hair stay healthy. As a basis for comparison, one cup of milk provides about 8 grams of protein, regardless of its fat content.
Nutrition Facts Almond Milk: Vitamins and Minerals
A cup of almond milk provides several important micronutrients that will help you to get the vitamins and minerals you need each day. For example, you'll get about 481 milligrams of calcium, or about 45 per cent of your recommended daily intake if you follow a 2,000 calorie per day diet. Calcium helps you to maintain strong bones. It is also important for proper muscle contraction and nerve function. Almond milk also provides a healthy dose of vitamin E which plays an important role in cell metabolism. Vitamin E is believed to protect against oxidative stress which may boost heart health and help protect your body against certain diseases including cancer, arthritis, and diabetes. Sometimes, some varieties are fortified with calcium and vitamin D, which are important nutrients for bone health. Homemade versions are not a good source of these nutrients.
Nutrition Facts Almond Milk: Health Benefits
Promotes Eye and Skin Health
Almonds are an excellent source of vitamin E, which is a fat-soluble vitamin important for protecting your cells from free radical damage. Vitamin E promotes eye and skin health and may play a role in protecting against conditions like heart disease. One cup (240 ml) of commercial almond milk provides 110% of the DV for vitamin E, making it an easy and affordable way to meet your daily needs.
Unsweetened Varieties are Low in Sugar
Most people eat too much-added sugar in the form of desserts, drinks, and sweeteners. Thus, choosing food and beverages naturally low in sugar can help you manage weight and limit your risk of certain chronic diseases. Many plant-based kinds of milk are flavored and sweetened. In fact, 1 cup (240 ml) of chocolate-flavored almond milk can pack upwards of 21 grams of added sugar, more than 5 teaspoons. If you’re trying to limit your sugar intake, unsweetened almond milk is a great choice. It’s naturally low in sugar, providing a total of 2 grams per cup (240 ml).
Nutrition Facts Almond Milk: Adverse Effects
Lacks Protein
Almond milk provides only 1 gram of protein per cup (240 ml) while cow’s and soy milk provide 8 and 7 grams, respectively. Protein is essential for many bodily functions, including muscle growth, skin and bone structure, and enzyme and hormone production. Many dairy-free and plant-based foods are high in protein, including beans, lentils, nuts, seeds, tofu, tempeh, and hemp seeds. If you don’t avoid animal products, eggs, fish, chicken, and beef are all excellent protein sources.
Unsuitable for infants
Children younger than 1 year should not drink cow’s or plant-based kinds of milk, as these can prevent iron absorption. Breastfeed or use infant formula exclusively until 4–6 months of age when solid food can be introduced. At 6 months of age, offer water as a healthy beverage choice in addition to breast milk or formula. After the age of 1, cow’s milk can be introduced to your infant’s diet. With the exception of soy milk, plant-based drinks are naturally low in protein, fat, calories, and many vitamins and minerals, such as iron, vitamin D, and calcium. These nutrients are essential for growth and development.
May Contain Additives
Processed almond milk can contain many additives, such as sugar, salt, gums, flavors, and lecithin and carrageenan, which are types of emulsifiers. Certain ingredients like emulsifiers and gums are used for texture and consistency. They’re safe unless consumed in extremely high amounts. Still, one test-tube study found that carrageenan, which is commonly added to almond milk as an emulsifier and recognized as safe, may disrupt gut health. However, more robust research is needed before any conclusions can be made. Additionally, many flavored and sweetened almond kinds of milk are high in sugar. Too much sugar can increase your risk of weight gain, dental cavities, and other chronic conditions. To avoid this, choose unsweetened and unflavored almond milk.
