benefits of almond milk

Benefits of almond milk and how to make it

Almond milk is a vegetable drink, prepared from the mixture of almonds and water as the main ingredients, widely used as a substitute for animal milk, as it does not contain lactose, and in weight loss diets, as it provides few calories.

This plant-based drink is rich in healthy fatty acids and low glycemic index carbohydrates. It also provides other important health nutrients such as calcium, magnesium, zinc, potassium, vitamins E and B.

Almond milk can be used for breakfast with granola or cereals, in the preparation of pancakes and even as an accompaniment to coffee. It can also be used to make fruit smoothies and to prepare biscuits and cakes for example.

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Health benefits

The health benefits ofalmond milk are:

  • Helps you lose weight, as each 100 ml contains only 66 kcal;
  • Regulate blood sugar levels, as it is a low-glycemic drink, i.e. it slightly raises blood sugar levels after ingestion (provided it is prepared at home, as some industrialized products may contain added sugars);
  • Prevent osteoporosis and take care of the health of the teeth, as it is rich in calcium and magnesium;
  • Helps prevent cardiovascular disease, as it is rich in healthy monounsaturated and polyunsaturated fats that help to maintain heart health. In addition, some studies indicate that it may help reduce LDL cholesterol (bad cholesterol) and triglycerides;
  • Prevents premature ageing, as it contains vitamin E, with antioxidant properties that prevent cellular damage caused by free radicals, caring for the skin and preventing the formation of wrinkles.

In addition, almond milk is an excellent option for people who are lactose intolerant, allergic to cow's milk protein, allergic to soy, as well as for vegetarians and vegans.

Unlike cow's milk, almond milk provides little protein, so it may not be the best option for growing children or for those who want to build muscle mass. In these cases, it is best to consult a nutritionist for individual advice.

Nutritional value of almond milk

Almond milk is low in calories. In addition, it contains carbohydrates, but they have a low glycemic index and a good amount of fibre which helps to regulate the bowel.

Components Quantity per 100 ml
Energy 16.7 kcal
Protein 0,40 g
Fats 1,30 g
Carbohydrates 0,80 g
Fibre 0,4 g
Calcium 83.3 mg
Iron 0.20 mg
Potassium 79 mg
Magnesium 6.70 mg
Phosphorus 16.70 mg
Vitamin E 4.2 mg

You can buy almond milk, which is actually an almond drink, in supermarkets and health food shops. Alternatively, you can make almond milk at home, to be more affordable.

How to make almond milk at home

To make almond milk at home (DIY almond milk) you need:


  • 2 cups of raw, unsalted almonds;
  • 6 to 8 cups of water.

Method of preparation:

Soak the almonds overnight. The next day, discard the water and dry the almonds with a cloth. Place the almonds in a blender or food processor and blend with water. Strain through a fine cloth strainer and you are ready to drink. If made with less water (about 4 cups), the drink becomes thicker and can therefore replace cow's milk in many recipes.

As well as swapping cow's milk for almond milk for a healthier and more environmentally friendly life, you can also swap plastic jars for glass.

Who should not drink almond milk

People with nut allergies should avoid almond milk. It should also not be given to children under 1 year of age, as it is low in calories and low in protein and other nutrients necessary for a baby's growth and development.


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