This drink may aid in weight loss, prevent cardiovascular disease, and promote digestion.
When it comes to calcium-rich beverages, many people think of cow’s milk. Cow’s milk is packed with protein and other essential nutrients, offering health benefits such as boosting the immune system, strengthening bones, and aiding muscle recovery. However, for those who are allergic to cow’s milk, plant-based milk can be an appropriate choice to increase calcium intake in their daily diet.
Almond milk is considered one of the richest calcium beverages, containing 449 mg of calcium in a 240ml cup, which is 314mg more than cow’s milk. According to the U.S. Food and Drug Administration (FDA), this amount can meet 35% of the daily calcium requirement. Below are the health benefits of almond milk:
Strengthens Bones
The calcium in almond milk is essential for building and maintaining healthy bones and teeth, while ensuring normal function of the heart, nerves, and muscles. Adequate calcium intake reduces the risk of osteoporosis and fractures. Additionally, almond milk is also rich in vitamin D, a nutrient that enhances calcium absorption and promotes bone health.
Blood Sugar Control
Unsweetened almond milk contains only 1g of sugar, making it a diabetes-friendly milk option as it won’t raise blood sugar levels when consumed. Furthermore, almond milk can help diabetics manage their blood sugar levels.
Similar to other natural nut milks, almond milk has a low glycemic index, which helps reduce blood sugar levels. It also helps curb sweet cravings and keeps you feeling fuller longer. Therefore, regular consumption of almond milk can aid diabetics in managing their blood sugar levels effectively.
Aids in Weight Loss
Unsweetened almond milk is relatively low in calories, with only about 37 calories per cup. While many factors influence a person’s weight, a 2022 nutritional review by the University of Oxford found that a calorie deficit is a crucial factor for weight loss.
In addition, almond milk is rich in essential nutrients that help maintain a feeling of fullness, thus benefiting weight loss efforts. Almond milk is an excellent choice for those looking to manage their weight healthily, alongside other methods such as exercising and eating a balanced, healthy diet.
Reduces Heart Disease Risk
Almond milk contains no saturated fat or cholesterol and is low in sodium. Studies from South Korea and Australia suggest that regularly consuming nuts can lower the risk of cardiovascular disease due to their healthy fat content. Although about 50% of the calories in almond milk come from fat, it is generally low in fat and does not adversely affect blood lipid levels.
According to the National Institutes of Health, almond milk is rich in vitamin E. In fact, one cup of almond milk contains 8.1 mg of this vitamin, which is about half the recommended daily intake. Italian nutritionists have also researched and demonstrated that vitamin E, along with bioactive plant compounds such as polyphenols found in almond milk, provides numerous health benefits. These compounds have excellent anti-inflammatory and antioxidant properties, positively impacting heart health.
Good for Eyes
Almond milk is a rich source of vitamin A, an essential nutrient that supports vision. In addition to enhancing eyesight, vitamin A also aids in wound healing, according to a 2019 article in Nutrition in Clinical Practice.
Beyond these benefits, almond milk supports digestion due to its fiber content, promotes healthy skin thanks to its vitamin E content, and aids in body recovery.
Considerations When Drinking Almond Milk
While almond milk is healthy, it should be consumed in moderation to avoid potential side effects such as vitamin E overdose, which can lead to symptoms like lethargy, blurred vision, headaches, diarrhea, and bloating. Additionally, gastrointestinal issues such as constipation or diarrhea may occur from excessive fiber consumption.
