Disadvantages Of Almond Milk
Low in calcium as compared to regular milk
Regular milk is loaded with calcium and is a good source of calcium for people of any age. Almond milk contains only 7% of the bodys daily calcium requirement per serving. Manufacturers often add extra calcium to almond milk.
Vitamin D is a key nutrient for the strengthening of bones, and almond milk doesn’t contain much of it. It is often added artificially during production. In contrast, regular milk is rich in vitamin D.
Its Rich In Vitamin E
Just like whole almonds, almond milk provides vitamin E, a potent antioxidant. Vitamin E benefits run the gamut. It helps fight off the damaging oxygen-free radicals that may contribute to heart disease and other health problems, Crowe-White says.
With 16.6 mg of vitamin E in a cup of almond milk, it provides 100 percent of the recommended dietary allowance for vitamin E, she says. This is even more vitamin E than what is found in whole almonds, because some companies enrich the milk with extra vitamin E. Read the label closely to know what exactly you are getting in your almond milk, she says.
Oat Milk: Nutrition Benefits And How To Make It
In recent years, plant-based milk alternatives have become incredibly popular.
Particularly, oat milk is a good choice for people with allergies or intolerances. Its naturally free of lactose, nuts, soy, and gluten if made from certified gluten-free oats.
Not to mention, its delicious and may benefit bone and heart health.
This article explores oat milk, its nutrition, benefits, and how to make your own.
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Almond Milk Vs Skim Milk: Nutrition
| 176 mg | 366 mg |
When choosing between almond and skim milk, many people base their decisions on calories, vitamins or minerals 6. Therefore, may people ask, what is the nutritional value of almond milk vs skim milk?
Almond milk contains less calories, carbohydrates and sugar than skim milk. Skim milk contains less fat and sodium with more protein, magnesium and potassium.
Is almond milk or skim milk better for keto?
Unsweetened almond milk is better for keto than skim milk because it contains 1.0 grams of carbohydrates per one cup. Skim milk contains 12.5 grams of carbohydrates and more sugar than almond milk making it less keto friendly.
Does skim milk or almond milk have less calories? Unsweetened almond milk contains less calories than skim milk. Unsweetened almond milk contains 30 calories while skim milk contains 83 calories per one cup serving.
Sweetened almond milk contains more calories than skim milk per one cup. Sweetened almond milk contains 90 calories while skim milk has 83 calories.
When it comes to comparing almond milk 7 and skim milk, choosing between unsweetened and sweetened almond milk makes a large difference.
What Is Sweetened Almond Milk
Almond milk is a dairy- and cholesterol-free plant-based milk. It’s made by grinding almonds with water, straining the liquid, and adding vitamins and minerals. It’s lactose-free and suitable for those who are vegan or have lactose intolerance. This nut milk is often fortified with calcium and vitamins A, D, and E.
Sweetened almond milk has added sweeteners, such as stevia, cane sugar, dates, maple syrup, or honey. You can buy sweetened almond milk in flavors like vanilla and chocolate. It may have stabilizers and preservatives to improve its shelf life.
Almond milk is available at grocery stores and markets, but you can also make it at home.
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Nut Milk Nutritional Benefits
Though nut milks dont offer the protein content of traditional dairy, they boast plenty of nutrition of their own.
Ounce for ounce, nut milks have almost universally lower calories than cows milk, and many of them have at least as much calcium and vitamin D. Many nut milks even contain fiber, a nutrient you wont find in cows milk.
Theyre also naturally vegan, and unless you have a nut allergy, of course quite allergy-friendly.
Plus, for those looking to cut back on carbohydrates, nut milks are a no-brainer. Most brands contain just 1 to 2 grams of carbs per cup, compared to 12 grams in 1 cup of cows milk.
For use in common foods and recipes, nut milks offer impressive versatility. Home cooks can often use them with a one-to-one ratio to cows milk in muffins, breads, puddings, and sauces, with little impact on flavor.
And neutral-flavored nut milks make a lighter choice on cereal or in your morning coffee.
Cows Milk Vs Almond Milk: Which Is Healthier
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Cows Milk Vs. Almond Milk: Which Is Healthier?
Cows milk has played a monumental role in the American diet for many generations. Prior to the industrial revolution, milk was primarily consumed in rural communities, but as demand grew, large-scale production methods were developed, and the introduction of pasteurization, the milk separator, and improved breeds of dairy cows accelerated Americas milk obsession.
But cows milk has fallen out of favor.
Since 1970, per-capita milk consumption overall has dropped by 37 percent, while that of whole milk has fallen by as much as 78 percent. Sales of milk have soured as more people reject saturated fats and turn toward a lactose-free diet, ushering in the era of non-dairy milk. Although soy milk and rice milk have existed for decades, the emergence of almond milk has reinvigorated the non-dairy milk industry, so much so that sales of almond milk have grown 250 percent over the past five years.
Almond milk in an ancient product, well-known around the Mediterranean world and beyond in medieval times and common to both Christian and Muslim cuisines the former in large part because it was suitable for consumption during Lent and other periods of religious abstinence when animal products were forbidden, the latter primarily because it wouldn’t spoil quickly as cow’s milk would in the days before refrigeration. Today, almond milk is hotter, trendier, and more expensive than cows milk but is it really any healthier?
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The Rise Of Almond Milk
Almond milk has risen to the top of plant-based milks in terms of popularity. In 2019, sales of almond milk reached $1.3 billion, far surpassing sales of soymilk, which reached just $194 million during that time period.
The use of almond milk dates way back to the 13th century, when it was first referenced in Middle Eastern cookbooks. One reason for the use of almond milk is that nuts are acceptable to consume during fasting times, such as during Ramadan and Lent. Almond milk was first mentioned in English literature in the late 1300s.
Almond milk is made by soaking and grinding whole or blanched almonds with water. The resulting milky white liquid is then strained, removing all of the solids. Commercially made almond milk is homogenized and pasteurized for stability and shelf life. Sweeteners, sodium, protein, vitamins and thickening agents, such as carrageenan, may be added, as well. And like cows milk, almond milk can go bad, so its important to check out the use by date on the package and use the milk within seven days after opening. On a side note, almond butter can also be used to make almond milk by adding water.
Bone And Dental Health
A cup of milk contains almost 30 percent of the daily requirement of calcium for adults. Milk also contains potassium and magnesium. These minerals are important for healthy bones and teeth.
Dairy provides almost of the calcium in a typical American diet.
Most milk has added vitamin D. A cup of fortified milk contains about of the recommended daily amount. Vitamin D is an important vitamin that plays many roles in the body, including promoting calcium absorption and bone mineralization.
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Can You Thicken Almond Milk
If you are cooking with almond milk as a substitute for cream in soups, stews, gravies, custards or other items, you may need to thicken it. Almond milk thickens as easily as cows milk. Pour your designated amount of almond milk into a small saucepan. The almond milk will thicken up dramatically.
Downsides Of Almond Milk
As mentioned above, not all almond milk varieties are created equally in terms of nutrient profile. In addition, some people are uncomfortable with the added ingredients that some brands contain. A good example is carrageenan. Carrageenan is a controversial food additive that is extracted from red seaweed and FDA-approved for use by food manufacturers as a thickening agent. Some scientists are concerned that carrageenan may lead to inflammation, certain types of bowel disorders and even colon cancer however, there are conflicting views and insufficient research on this ingredient.
People who are allergic to almonds should obviously not drink almond milk. But people with other types of tree nut allergies should shy away from drinking almond milk, as well. The American College of Allergy, Asthma and Immunology state that tree nut allergies are most likely to cause anaphylaxis, a severe, potentially life-threatening allergic reaction, compared to other types of allergies.
Infants should not be given almond milk due to the low protein content also, infants can have an allergic reaction to nut milks. Speak to your pediatrician about the use of almond and other nut milks for infants and toddlers.
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How To Choose The Best Almond Milk
Most local grocery stores offer a variety of almond milks.
When choosing a product, be sure to look for an unsweetened variety. You can also select a type without added gums or emulsifiers if these ingredients are a concern to you.
Finally, if you follow a restricted diet, such as veganism or vegetarianism, and are concerned about your nutrient intake, choose almond milk that is fortified with calcium and vitamin D.
Homemade and some local options may not contain these nutrients.
Summary
To reap the most benefits, choose almond milk that is unsweetened, unflavored, and fortified with calcium and vitamin D.
To make your own almond milk, follow this simple recipe.
Ingredients:
- 2 cups of soaked almonds
- 4 cups of water
- 1 teaspoon of vanilla extract
Soak the almonds in water overnight and drain before use. Add the almonds, water, and vanilla to a blender and pulse for 12 minutes until the water is cloudy and the almonds are finely ground.
Pour the mixture into a mesh strainer that is placed over a bowl and lined with a nut milk bag or cheesecloth. Be sure to press down to extract as much liquid as possible. You should get approximately 4 cups of almond milk.
Place the liquid into a serving container and store it in your refrigerator for 45 days.
Summary
To make your own almond milk, add soaked almonds, water, and vanilla extract to a blender. Pour the mixture through a cheesecloth and mesh strainer. Store the remaining liquid in your refrigerator for 45 days.
Is Almond Milk Healthier Than Milk
While skim milk is naturally rich in many vitamins and minerals, many people ask, is almond milk healthier than milk?
Almond milk is healthier than milk because it contains less calories, fat, cholesterol and sugar. For lactose-intolerant people, almond milk is lactose free and a healthier choice than milk.
Almond milk is a good source of heart healthy monounsaturated fats, vitamin A and E 9.
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Unsweetened Almond Milk Doesnt Raise Blood Sugar
Many almond milks on the market are loaded with added sugar.
Sugar-free almond milk, on the other hand, is a low carb beverage, made up of less than 2% carbs, or 3.43 g of carbs in 1 cup (
3 ).
Almond milk is also high in fat and protein relative to its carb content. For this reason, it doesnt cause a spike in blood sugar levels, making it suitable for people with diabetes, as well as those who are following a low carb diet.
However, be sure to read the ingredient lists and select products that are as pure as possible.
Bottom line: Almond milk is a low carb beverage, making it a perfect choice for people on a low carb diet and those who need to keep a check on their blood sugar levels.
The Health Benefits Of Almond Milk Using Whole Almonds
I have found the simplest, tastiest and most nutritious way to make homemade almond milk is to simply use raw almond butter. Of course you could always use whole almonds instead of almond butter, but you would definitely need to soak the almonds first. I have found using raw almond butter to be much easier and surprisingly tastier too.
Raw almond butter is uses whole almonds and is therefore a whole food. There are so many incredible health benefits of almonds from whole almond milk with raw almond butter. You get a significant source of REAL antioxidant vitamin E, REAL calcium, trace minerals, plant-protein and so much more.
The far-reaching benefits of whole almond milk verses conventional almond milk can be compared with the benefits of whole juice.
The only juice we drink in our house is whole juice made from the whole fruit. Conventional juice is just a processed food with the anti-inflammatory fiber removed. Once you remove the fiber from the fruit the sugar that is left behind is rapidly absorbed and can elevate insulin levels, promote inflammation, promote fat storage, etc.
When you remove the pulp from whole almonds to make almond milk you are, in essence, turning almonds into a refined food to drink. Not nutritious.
There is simply no way around it, almond milk that is strained is just not as nutritious as whole almond milk.
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Almond Milk Vs Skim Milk Cost
If affordability determines what makes it onto the shopping list, youll want to compare the prices. Does almond milk cost more than skim milk?
Almond milk costs more than skim milk. A 64-ounce container of almond milk costs $2.78 while skim milk costs $1.93.
I made this price comparison at a local Walmart. No matter what store you use or its location, almond milk will always costs more than skim milk.
This leads to the next question on the price, why is almond milk more expensive than skim milk?
Reasons why almond milk is more expensive than skim milk:
Glycemic Index And Milk
Because all types of milk contain carbs, they can be measured on the glycemic index , a scale of 0100 that denotes to what extent a food affects blood sugar. Lower GI foods raise blood sugar levels more slowly than higher GI ones.
Fructose, which is found in coconut milk and several nut milks, has a low GI and may be preferable if youre watching your blood sugar levels or have diabetes .
A review of 18 studies in 209 people with diabetes found that when fructose was used to replace other carbs, average blood sugar levels dropped by 0.53% over 3 months .
However, fructose may raise your triglyceride levels and trigger digestive issues like gas and bloating in some individuals .
Lactose, the sugar in cows milk, likely less significantly affects blood sugar than other forms of sugar. Yet, the glucose and maltose in rice milk have a high GI, meaning that theyre quickly digested and may raise your blood sugar levels significantly .
If youre watching your blood sugar, the best choice may be unsweetened almond milk, as it has little to no sugar.
summary
The natural sugars in milk fuel your body and brain, but some affect your blood sugar more than others. The lactose in breast and dairy milk is especially beneficial for infants and young children.
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Is The Sugar In Milk Bad For You
If you wonder whether the sugar content in milk is bad for you, the answer is no. Its part of a well-balanced diet for you and your kids. Plenty of foods and beverages with naturally occurring sugars, like fresh fruit or milk, also have vitamins, minerals, fiber and protein thats essential to help your kids grow healthy and strong.
What Is Almond Milk Made Of
Almond milk is made from ground almonds and filtered water. It may also contain starches and thickeners to improve its consistency and shelf life. People who are allergic to almonds or nuts should avoid almond milk. Almond milk is typically lower in calories than other milks, as long as its unsweetened.
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The Livestock Industry Is Also Ruining Our Oceans And Lakes
Now, while were on the topic of cow defecation, lets talk about where this sludge ends up. In the U.S. alone, livestock produce 130 times more waste than humans. Weve seen water on farms turn putrid because of the excessive manure dumping and sadly, this water has claimed the lives of some dairy farmers over the years. Toxic algal blooms and dead zones have started springing up all over the U.S. because of fecal run-off which threatens not only the lives of marine animals but of humans in the surrounding area who depend on the water. So, basically, supporting the dairy industry is giving them the green light to dump more poop into our waters. Not exactly the kind of thing anyone wants to be supporting .
Sois Oat Milk Better For You Than Almond Milk
Ultimately, both almond milk and oat milk are fine choices.
If youre looking for a low-calorie option and dont care as much about consistency or flavor, almond milk will certainly do the trick, says Castillo.
On the other hand, oat milk contains slightly more beneficial nutrients like protein and fiber that help keep you full for longer, so its a good bet in bowls or smoothies, he says. Oat milk’s flavor and froth also make it a much better cows milk substitute in coffee.
Regardless of whether you opt for oat or almond milk, look for an unsweetened bottle that contains as few ingredients as possible.
The bottom line: Both oat milk and almond milk have pros and cons, so drink whichever you like best.
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