The type of milk referred to here is almond milk. With its delicious taste, almond milk has become a popular choice for those following a vegan diet or people with allergies or lactose intolerance. Here are some benefits that almond milk provides.
Plenty of calcium for strong bones
The U.S. Department of Agriculture (USDA) states that a cup of cow’s milk provides 314mg of calcium, while a cup of unsweetened almond milk contains up to 449mg of calcium. With this amount, it meets 35% of your daily calcium needs according to the Food and Drug Administration (FDA).
Research from universities in Italy has shown that calcium is essential for the formation and maintenance of bone health. The body receiving sufficient calcium will reduce the risk of osteoporosis and fractures. Furthermore, almond milk also contains a high level of vitamin D, which helps the body absorb calcium and strengthens bones.
Blood sugar control
Unsweetened almond milk contains only 1g of sugar, making it a good choice for diabetic patients as it does not increase blood sugar levels when consumed. Additionally, almond milk can help individuals with diabetes control their blood sugar levels.
Almond milk with a low glycemic index helps to reduce blood sugar levels. It also creates a feeling of less desire for sweet foods and keeps you full longer. Therefore, regular consumption of almond milk can help individuals with diabetes control their blood sugar levels.
Weight management support
Each cup of unsweetened almond milk contains approximately 37 calories. According to the 2022 nutritional assessment by Oxford University, calorie deficit has been proven to be an important factor in weight loss.
Furthermore, almond milk contains essential nutrients that help maintain a feeling of fullness, which is beneficial for the weight loss process. If you are looking to manage your weight in a healthy way, almond milk is a suitable choice.
Reduced risk of heart disease
Regular consumption of nuts can help reduce the risk of heart disease because they contain beneficial fats. Although approximately 50% of the calories in almond milk come from fat, in general, it is a low-fat product and does not have a negative impact on your blood lipid levels.
One cup of almond milk also contains 8.1mg of vitamin E, equivalent to half the recommended dietary intake. Vitamin E, along with bioactive compounds such as polyphenols found in almond milk, provides numerous health benefits. They have good anti-inflammatory and antioxidant properties, which have a positive effect on cardiovascular health.
Support for visual health
The amount of vitamin A in almond milk is quite abundant, which helps support your vision. In addition to improving accurate vision, vitamin A also has the added effect of supporting wound healing.
Notes when consuming almond milk
To make almond milk, you only need to soak the almonds overnight to remove the skin, clean the almonds, and put them in a blender with water. Blend until smooth. Then filter through a thin cloth or food strainer.
Although beneficial for health, you should not consume almond milk excessively due to some possible side effects such as vitamin E overdose, which can cause symptoms such as bloating, diarrhea, headaches, blurred vision, and apathy. In addition, you may experience gastrointestinal issues such as constipation or diarrhea due to excessive fiber intake.
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