Almond Milk: Health Benefits, Recipes, and Precautions

Almond milk is one of the most popular types of milk that have taken the fitness bulletins by storm. We all have heard and read about this milk, but do you actually know what it is? No, it’s not adding almonds to your regular milk. Most of my patients answered this when I asked them if they know what almond milk is!

Well, there’s nothing embarrassing in not knowing something, as long as you are open to learning!

So, here is everything you need to know about this vegan milk. What it is? How to make it? And all the precautions that you need to take while preparing it!

Also Read: To peel or not to peel your almonds

What is almond milk?

Almond milk is popular plant-based milk. It is a vegan alternative for all those who are intolerant to regular milk. It is not prepared by adding almonds to regular milk, but by blending almonds with water and then straining the mixture to remove the solids. 

This super healthy milk has a pleasant, nutty flavour and creamy texture that’s very similar to that of regular milk. That’s the reason, why almond milk is a popular choice among vegans, and those with allergies and lactose intolerance.  

Also Read: 7 different types of milk

Home-made v/s the commercial ones

This milk is widely available in most supermarkets. But it is also very easy to make at home. The store brought almond milk may contain sugar and other additives that may deter its value. 

The concentration of nutrients depends on many factors. How many almonds are used? What’s the amount of water added? Whether or not it contains any added vitamins and minerals? Commercial almond milk is often more diluted and contains fewer nutrients! 

There are a few brands that enrich the milk with vitamins, minerals and proteins. So, do some research before heading to the supermarket. 

However, I prefer the one made at home. When you make it at home, its freshness and authenticity are guaranteed. And the best part is that it’s super easy to make your own Almond milk at home!

Also Read: What is the best time to drink milk?

Benefits of Almond Milk

1. It is nutritious

Though almond milk is not as nutritious as cow’s milk, it stands close. This milk is naturally rich in several vitamins and minerals, especially vitamin E, which is very essential for the body. However, it is not recommended to serve it to infants in place of regular milk. Because it lacks many nutrients that are found in mother’s milk or cow’s milk.

2. It is low in calories

Many people switch to almond milk because of its low-calorie content. It’s a perfect nutrition aid for those trying to lose weight. One cup of almond milk contains 39 calories, which is half the number of calories in a cup of regular milk. 

3. It is dairy-free

This Milk is the perfect choice for those who are intolerant to animal products. Lactose intolerant is a common problem and many people are unable to digest the sugar in milk. Undigested lactose passes down the colon, where it is fermented by the resident bacteria. This leads to excessive gas, bloating, diarrhoea, and discomfort.

4. May reduce the risk of heart disease

Studies prove that regular consumption of nuts aid in reducing the risk of heart diseases. It’s because nuts are a rich source of healthful fats. This milk contains 90% unsaturated fats. Further, the high Vitamin E content along with the presence of bioactive plant compounds make it a healthy choice. Its anti-inflammatory and antioxidant properties are good for the heart.

5. It makes your skin glow

Almond milk is super rich in Vitamin E. It contains 50 per cent of the recommended daily amount of vitamin E. It has rich antioxidants properties that protect the skin from sun damage and repairs it from within.  

6. It strengthens your muscles 

Though this nutty milk does not contain as much protein as regular milk, it contains muscle-building proteins. Further, it is rich in magnesium, which is good at relaxing and relieving stiff muscles. It is also rich in Vitamin B, iron and riboflavin which helps in muscle growth and healing. 

How to make almond milk at home?

As I said, this milk is very easy to make at home. All you need is a blender, almonds and water. Here is the step-by-step guide to preparing delicious and nutritious nutty milk –

• Soak 1 cup of almonds in water for 8-12 hours or keep it overnight. 
• Soaking will make the skin soft and this will make it easy to peel skin.
• Next, put the almonds in a blender with 2 cups of water.
• If you want a thinner texture then add more water.
• Let the almonds grind and mix to make a thin paste.
• Separate the solids by straining the puree through a cheesecloth.
• The liquid is your almond milk and you can use the pulp in different ways. You can add it to your desserts, parathas, oats and other meals. 

While store-bought almond milk is convenient, making it yourself is always a better idea. You can tweak the recipe as per your taste, the sweetness, flavours and texture are under your control. 

Further, you can also add cardamom, saffron and rose water to your milk. This will add to the flavours and benefits of this milk. 

Also Read: Amazing benefits of Almond oil

Storage of almond milk

Ayurveda is a stern advocate of eating fresh food. So, it’s always better to drink freshly prepared nut milk. However, you can store it in your fridge for up to 2 days.  

Caution!

• Some people are allergic to almonds. So, take a sip and see if almond milk suits you. 
• Since it is low in calories, proteins and fats, almond milk is not the best choice for infants and young children. 
• Vegans should opt for fortified almond milk to get all the essential nutrients. 
• Avoid Boiling or overheating the almond milk as the milk will lose its taste and flavours.

Conclusion

Almond Milk is one of the best nutritionally dense plant-based milk that’s perfect for those who cannot go with regular milk. Even if you are a regular milk drinker, going for almond milk once or twice a week is a good option, because of all the nutrients it offers. 

Almond milk is very rich in Vitamin E and B vitamins and you can rely on your almond milk to fulfil the requirements of these nutrients. It’s easy to make and great to drink. So, take out your blender and make your own almond milk recipe. 

Don’t forget to share your unique recipe with me!