A delicious liquid made from blended almonds, almond milk is prepared by soaking almonds overnight in water in order to soften them before being blended and then strained to make the perfect alternative to dairy milk. You can add salt or sweetener such as honey. Almond milk has multiple health benefits, which is why most of the health-conscious people choose almond milk smoothie and milkshakes. Let’s have a quick look of the top 5 benefits of drinking almond milk every day –
A dairy-free, plant-based drink, almond milk is known to be absolutely ideal for people who’re allergic to cow’s milk and those who find it difficult to digest dairy milk. This condition is called lactose intolerance. Almonds are naturally lactose-free, which makes almond milk a suitable alternative for someone with this condition.
Did you know that almond milk contains the least amounts of calories in comparison to any other milk? Thus, almond milk is an ideal option for people who’re keeping a check on their calorie intake.
If you’re on a plant-based or vegan diet, almond milk is one of the best sources of calcium for you. Milk is not a good source of calcium, but almonds are, which is why regular as well as unsweetened almond milk is known to be ideal for effective bone health.
A good source of vitamin E, almond milk plays a significant role in improving your skin, hair and eye health. Moreover, it also keeps your immune system strong and kicking.
Almond milk is also a good source of vitamin D, which makes it ideal for regulating calcium in the body and keeping your nervous system healthy.
Thus, drinking almond milk every day does wonders in ensuring you stay strong and active even on days when you have multiple errands to run.
A lot healthier than cow’s milk, almond milk is 100% lactose and dairy free and contains 50% more calcium than dairy milk. Moreover, 1 serving of almond milk is packed with just 120 calories, which makes it an ideal choice for people who are keeping a check on their weight. Many people also choose unsweetened almond milk, keeping their health in mind.
Did you know that making badam milk is very easy? All you need to do is soak some almonds overnight and let them get all plump and double in size for blending. The more they are soaked and swollen, the more amount of almond milk will be produced. Now, not everyone enjoys drinking plain almond milk. People might find it boring after a point, which is why there are some exciting experiments you can do with almond milk. Since there are multiple benefits of almond milk, it is important to make sure everyone enjoys it enough to be willing to have it every day. When it comes to make it interesting, add chocolate to it and satiate the taste buds with deliciousness. All you need to do is either add chocolate to the almond milk or add 1/4 cup cocoa or cacao powder and 2-3 dates to it while blending.
Packed with the key vitamins and minerals, chocolate almond milk to plays a significant role when it comes to keeping your bones strong. It also delivers about 1/4th of your daily requirement of Vitamin D, which does wonders in helping your body absorb calcium while also keeping your immune system strong. Make your healthy choices interesting with a tinge of taste. However, make sure the taste doesn’t start dominating the goodness of the almond milk. Make your health your priority and not just a choice.
Almonds are a Middle Eastern delicacy that is adored all over the world. The nuts are consumed as snacks, crushed into flour, and occasionally made into creamy milk with a variety of health benefits. Almond milk is one of the most popular almond products because it is lactose-free, which is a very essential feature.
Almond milk is a nutritious and delightful alternative to regular dairy drinks for people who are lactose intolerant. Others simply enjoy the sweet, nutty taste. Almond milk can be consumed on its own or substituted for animal milk in recipes.
There are various types of almond milk like unsweetened almond milk, sweetened almond milk, organic almond milk, etc. Almond milk has a lot of health benefits in addition to its deliciousness.
BENEFITS
NUTRITION PACKED FOOD
Almond milk similar to the milk obtained from cows are almost high and rich in nutrients and is good for the health. They usually contain extra vitamin D, calcium, and protein, making them nutritionally comparable to ordinary milk. Almond milk, on the other hand, is naturally high in various vitamins and minerals, particularly vitamin E.
REDUCED CALORIE COUNT
Almond milk is rich in nutrients and contains calories in a quantity that is good for one’s health. This implies you may consume a large amount of it without gaining weight. It also has a high nutritional value in relation to its calorie content. Almond milk is made by diluting it with water to get a fat content equivalent to that of low-fat milk, which is roughly 1% fat.
LOW CARB CONTENT IN UNSWEETENED ALMOND MILK
When compared to other milk choices, sugar-free almond milk is a low-carb beverage with less than 2% carbs, or 3.43 g of carbs per cup.
In comparison to its glucose level, almond milk is also heavy in fat and protein. As a result, it does not induce a surge in blood sugar levels, making it acceptable for diabetics and those on a low-carb diet.
MAGNESIUM IS ABUNDANT IN THIS FOOD.
Magnesium is abundant in almond milk. This mineral is one of your body’s four most common minerals. It’s an essential component of over 300 key enzyme processes. Magnesium is particularly crucial for blood sugar regulation and energy utilisation in the body.
LACTOSE INTOLERANCE: BENEFICIAL
Because almond milk is not made from animals, it does not contain lactose. As a result, lactose intolerance sufferers can use it as an alternative. Almond milk can be substituted for cow milk in any recipe that calls for it.
CALORIES AND CARBS ARE IN SHORT SUPPLY.
Unsweetened almond milk has fewer sugars and carbs than animal milk. It contains 50 to 80 percent fewer calories than dairy milk while maintaining a similar level of flavour. 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.
PRESENCE OF CALCIUM IN ABUNDANT QUANTITY.
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 maintains your bones strong and can aid in the fight against osteoporosis.
PROGRESSION OF COGNITIVE DISEASES IS SLOWED.
Almond milk is high in Vitamin E, an antioxidant that has been shown to benefit the brain. Vitamin E deficiency has been linked to a lower risk of cognitive illnesses including Alzheimer’s disease in studies. In severe cases of Alzheimer’s, it has also been found to halt the progression of the disease.
ANTIOXIDANTS ARE ABUNDANT.
Antioxidants are necessary for minimizing free radical damage. These chemicals have the potential to damage surrounding cells, resulting in everything from ageing signs to cancer. The minerals and antioxidants in almond milk can help your body better control free radicals.
Almond milk is created by mixing almonds with water and filtering off the solids. Almond milk is prepared by also mixing the grinded almonds with water. It has a nutty flavour and a creamy texture that is quite similar to the appearance of ordinary milk. As a result, it’s a most opted choice among vegans and those who are lactose intolerant or allergic to dairy. Almond milk is commonly found in the health food department of most stores. The preparation of almond milk is quite simple and can be prepared at home with just few simple steps easily.
Unsweetened and Original varieties are available. Made with almonds that are naturally high in protein, low in fat, and packed with natural vitamins and minerals, the organic almond milk variant is a rich source of energy.
BADAM MILK BENEFITS
There are numerous advantages to switching from traditional animal-based milk to almond milk. Almond milk is the perfect lactose-free, dairy substitute for anyone who is lactose intolerant or follows a vegan diet. There are various other beneficial factors towards shifting over to almond milks. They are less in calories and contain less carbs thereby making it an appropriate drink for those who workout and follow a diet. It is rich in calcium and high in nutrients.
Unsweetened organic almond milk is naturally sugar-free, making it a healthy, low-calorie drink.
Organic cane sugar is used to sweeten the original organic almond milk kind, which is an unrefined, natural substitute for white sugar.
ALMOND MILK NUTRITION
Vitamin E, an important antioxidant, is abundant in almond milk. Vitamin E can aid in the prevention of significant health problems such as stroke, heart disease, and even cancer.
Enriched almond milk, depending on the brand, can also be a good source of:
Calcium
Phosphorus
Manganese
Magnesium
Iron
Copper
SERVINGS OF NUTRIENTS
Unsweetened almond milk contains the following nutrients in an eight-ounce (one-cup) serving:
Healthy cereal options are really a lifesaver – they help you begin your day with a healthy meal, and they fill you up till your next meal. But more importantly, healthy cereal is a no-stress breakfast option. It saves us the hassle of deciding what to have for breakfast and also saves a ton of time and effort that goes into making omelets, sandwiches, poha, etc. That’s exactly the reason why so many of us rely on it, if not every single day, then most days at least.
Although there is one issue with having cereal for breakfast – having it with regular animal milk. Regular milk can have a high fat content, calories, and is also linked to certain cancers and bone health issues. This is why you need to switch over to plant-based milk that’s nutritious and doesn’t contain anything harmful, like organic almond milk. If you haven’t tried almond milk as yet or have tried it but aren’t sure how it’ll taste with something like cereal there’s no need to be scared. Almond milk actually has a much palatable and milder taste as compared to any animal-derived milk. What’s more, it is much easier to digest and is easy on the stomach. And since it doesn’t contain lactose, it is the best alternative for any of you who suffer from lactose intolerance or digestive issues. For variety, you could also pick up flavored almond milk packs. You get plenty of interesting flavors like chocolate, strawberry, etc. They can be quite the game-changer to your daily cereal breakfast. Another great thing is that you do not need to heat or boil almond milk, you can have it as it is.
Pick up unsweetened almond milk, it’s a much healthier option. Since most cereals are already sweet you won’t notice the difference. If you feel your cereal isn’t sweet enough add some maple syrup or bananas to it.
Whether you love sipping on unsweetened almond milk shakes to refresh yourself or you have them pre or post your workouts to help support and boost your workouts, adding a little extra protein to your smoothies and shakes will aid your overall health. Instead of relying on unregulated or unhealthy protein powders to up your daily intake of proteins why not try ingredients that aren’t just natural, but plenty healthy as well. Here are two such ingredients that you can dunk into your next glass.
Let’s start off with something that not only is a good source of protein but will also turn any boring shake into a glass of chocolate milk. You guessed right – cocoa powder. This heavenly powder is extracted from cocoa fruits. It adds a strong chocolate flavor to any shake, and you’ll need is one tablespoon. This makes it a great ingredient to add to children’s shakes to ensure they get their daily fill of protein. If you’re wondering just how much protein this chocolatey powder contains – each tablespoon (5.4gms) has roughly 1.1g of protein (varies from brand to brand). The next ingredient is the creamy peanut butter. The rich, nutty, and creamy taste of peanut butter not only enhances the flavor of your shakes but also adds an exceptional amount of protein to it as well. Roughly 4gms of protein can be found in one tablespoon (16gms) of peanut butter. That is quite a good amount of protein a single ingredient can add. While you might be making your shakes with almond milk protein in it is simply not enough. This is why you need an extra helping of protein-rich ingredients in your shakes.
With both the ingredients, just make sure that you opt for brands that ensure organic, free of harsh preservatives, and unsweetened products. This way you can guarantee that your drink is a healthy and wholesome one.
We are well past the stage of discussing the merits and demerits of dairy. One thing that most people can agree on these days is the fact that dairy has some adverse effects on the human body. While many are busy following a diet that needs them to cut out dairy completely, for others it is a lifestyle choice too. Whatever the reason may be, there is a massive demand for plant-based dairy alternatives in the market. Because no matter how much we may hate milk, we cannot get enough of our teas, coffees, smoothies, and milkshakes that all require a dairy alternative. Two very common alternatives are coconut milk and sweetened or unsweetened almond milk. Let’s understand both in detail and see which one works the best for a healthy, clean lifestyle.
First, let’s understand both of these dairy alternatives. Organic almond milk is made from roasting almonds and then later crushing them to get their pulp. This is then blended with filtered water. The amount of water added depends on manufacturer to manufacturer, so make sure you pick one that doesn’t have too much water content. It goes without saying that excess water can dilute both the taste and the flavor of almond milk. In some instances, extra nutrients are also added during the process to give your almond milk that extra kick of nutrition. On the other hand, coconut milk is made from the flesh of brown coconuts. The flesh is grated and boiled extensively. The whole thing is then drained and filtered repeatedly till only the milk remains. As you can see, both of these are made in extremely natural and organic ways without adding any artificial elements or preservatives of any kind. This is to ensure that the goodness of these milks stays intact. However, there are differences in the taste and consistency of both this milk. Almond milk is the closest to regular milk and hence can be easily used to replace normal dairy milk. Coconut milk tends to be thicker and creamier, making it a better option for cooking and baking. Coconut milk also retains its flavor to a great extent, which isn’t bad if you don’t mind a hint of coconut in your shakes and smoothies. Almond milk is comparatively tasteless and is a better alternative to use with teas and coffees. They are also fairly high in nutritive values, giving you more reasons to pick them over dairy. However, they tend to fall short in the protein category. Almond milk still has some protein in it, coconut milk contains none. One of the biggest distinguishing factors between the two is the calorie values. Almond milk is comparatively lighter and contains fewer calories. Coconut milk retains a lot more fats and hence racks up a higher calorie count.
If you are switching over to plant-based dairy alternatives for health reasons, the benefits of almond milk are immediately apparent. And while coconut milk may offer a good amount of nutrition too, the higher calorie count may prove to be a deal-breaker. Even when it comes to cooking with these milks, coconut milk gets a little unpredictable and may not offer you quite the consistency you were expecting. On the other hand, almond milk works exceedingly well and is justifiably considered to be one of the best dairy alternatives out there. You can either choose to purchase pure almond milk or opt for a flavored almond milk. However, while purchasing make sure you check the nutrition label thoroughly and ensure that it is to your satisfaction. This is because manufacturers have slightly different recipes for almond milks and often certain nutrition values can change significantly.
The health benefits that come with consuming almonds regularly are well-known to us all. From proteins, antioxidants, vitamins, minerals, healthy fats, and fiber, almonds have it all. Almonds are known to reduce damage to your cells by protecting against oxidative stress, reduce the risk of cancer and heart diseases, help regularize blood sugar, and improve cholesterol levels, amongst other things. A good way to make sure you consume almonds every single day is to munch on a handful of almonds as an afternoon snack and consume almond milk every day. The benefits of almond milk are similar to eating whole almonds. This why you should be adding it to whatever you can.
So how do you use almond milk every day? Simple, use it wherever you would use animal milk. Be it your morning coffee or while whipping up milkshakes and smoothies. While making smoothies you’ll usually add animal milk to it, instead add almond milk to up your daily intake of almonds. If you’re someone who prefers eating clean and hence don’t add any milk or processed foods to your smoothie, don’t worry, there are a lot of brands out there who add nothing but whole unsweetened almond milk. You can add almond milk to chocolate milkshake as well as green smoothies. The great part about almond milk is that it goes with literally anything, apart from citruses (it might curdle if you do). In addition to the nutrition, almond milk also helps bring a decadent nuttiness to green smoothies. If you add water or coconut water to your smoothies, you can add almond milk instead. You can even freeze your smoothies in popsicle molds for a healthy treat later.
Whether you’re a vegan, hate the taste of regular milk, or are avoiding dairy due to health concerns, almond milk is a great alternative to add to your milkshakes and smoothies.
Let’s be honest, water’s great. The perfect beverage to hydrate yourself, but it does get boring after a while. Lucky for you there are certainly other alternatives that not only hydrate you well, but also provide those extra benefits that you desperately need after your workout sessions.
Chocolate Milk
Alright, hear us out. With double the number of carbs and electrolytes as compared to, this one had to be on our list. Chocolate milk is not only delicious but highly energizing as well. The drink speeds up muscle recovery and is quite popular among cyclists, as well as kids as it battles dehydration. Even if you don’t like milk post your workouts, you can always make it use so good almond milk. And as chocolate itself has enough sugar content for your bodies, take a step further on the health route and get yourself unsweetened almond milk.
Coconut Water
I’m sure you all know by now how beneficial coconut water really is, with the high level of antioxidants and nutrients it contains. Well, I’m sure it is to no one’s surprise, that it’s a good post-workout beverage as well. Like other popular sports drinks, coconut water holds great levels of electrolytes such as potassium and magnesium. But not as much sodium which is essential for replenishment, coconut water is rather good for the lighter workouts.
Cranberry Juice
This one’s quite out of the blue, but cranberry juice is great for both pre- and post-workout sessions. Cranberries are rich in anti-inflammatory and bone-strengthening (manganese) nutrients all turn out to be quite revitalizing for pre and post workouts. Vitamin C, which cranberries are rich in, is an antioxidant that promotes the healing of bones, skin and connective tissue, hence consumed for its recovery benefits. Its natural sugar content also keeps you energized during your workouts and post those sessions you can always whip up a cranberry milkshake or smoothie for those extra health benefits.
Regular cow’s milk is probably a staple part of most of our diets. Either used in tea or coffee, poured into cereals, used in cooking and baking, or even drank as a beverage. Even though it’s a popular choice for most people, as it \ boasts an incredibly rich nutritional profile loaded with vitamins and minerals like calcium, potassium, magnesium and phosphorus – some may have dietary restrictions (veganism for health or ethical reasons), personal preferences (prefer the alternatives over regular milk) or health-related restrictions (lactose intolerance or allergies), which does not let them consume regular milk. But fortunately, there are loads of alternatives in the market that exist, whether your preferences are it’s non-dairy or completely vegan.
Your non-dairy alternatives include –
Almond Milk
A popular and widely consumed alternative is almond milk. Made with real ground up almonds and water, giving it a crisp nutty flavour. Aka, Badam milk benefits include a ton of nutrients in the form of vitamins and minerals, but not very high on protein. Hence it is consumed for its low-calorific nature. With the rich goodness and health benefits that almonds already have, almond milk manages to retain it all. You can buy almond milk at any general store due to its growing popularity and demand.
Soy Milk
Another quite popular and widely consumed alternative – Soy milk has been around for decades with its nutrition profile closely resembling that of cow’s milk. Considered the best high-protein milk alternative as it offers about 7 grams of protein per cup, compared to cow milk’s 8 grams per cup. The alternative is also loaded with calcium and vitamin D along with flavoured varieties such as vanilla, and also comes in lighter and lower-calorie versions.
Coconut Milk
The newest addition to the market, coconut milk is made from adding water to the white flesh of brown coconuts, maintaining a light consistency. Not to be confused with the dense coconut milk you use already for cooking. This one’s a more diluted version, consumed mainly as a beverage for its health benefits as a regular milk alternative. Both naturally creamy and sweet in nature, it contains one-third the calories of cow’s milk, half the fat and significantly less protein and carbohydrates. It is rich in saturated fat. Hence, it’s mainly consumed by people looking to reduce their carb intake, as some studies suggest it also reduces your appetite and assists weight loss.
Oat Milk
Quite similar to almond milk, simply oat milk is a combination of oats and water. Manufacturers also add oils and salt to produce a desirable taste and texture. Unlike unsweetened almond milk, oat milk itself is naturally sweet in nature, and hence it can be used in cooking and in making your milkshakes and smoothies. Closely resembling cows milk in both taste and nutritional value also helps its cause. Other benefits include its high in protein and fibre content, but also high in calories and carbohydrates. Oat milk also contains beta-glucan, which assists in lowering your cholesterol and blood sugar levels.
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