Almond Milk.

Almond milk is the most popular plant milk in the United States.

It is rich in several healthy nutrients, but compared to whole almonds it is watered down and missing most of the fiber.
While its health effects have not been directly examined in controlled studies, some of its components have been studied extensively.
This is a review of almond milk and its health benefits

What is almond milk?

Almond milk is made by blending almonds with water and then straining the mixture to remove the solids. It can also be made by adding water to almond butter. It has a pleasant, nutty flavor and creamy texture that’s similar to regular milk. For this reason, it is a popular choice for vegans and those who are allergic or intolerant to dairy.You can find almond milk in most supermarkets, usually in the health food section. It is also very easy to make at home. Commercial almond milk comes in a variety of brands and flavors. For health reasons, it is best to choose almond milk that does not contain added sugar. Most brands are also enriched with vitamins, minerals or protein. If you do not eat dairy, you might benefit from choosing products that are enriched with calcium. Controlled studies have linked whole almonds to a variety of health benefits, but many of them may not apply to almond milk. This is because almond milk is strained and usually made from blanched (skinless) almonds. Most of the fiber and a large portion of its antioxidants have been removed. Second, almond milk is watered down and a much less concentrated source of nutrients than whole almonds.The concentration of nutrients in almond milk depends on how many almonds were used to make it, how much water was used and whether it contains any added vitamins and minerals.For instance, around 72 almonds (86 grams) may be used to make one cup (262 grams) of homemade almond milk, whereas commercial almond milk is generally much more diluted (1). Here are the seven main health benefits of drinking almond milk.

Benefits.

1. It is nutritious

Although almond milk is not nearly as nutritious as cow’s milk, enriched products come close.They frequently contain added vitamin D, calcium and protein, making them more similar to regular milk in nutritional content.However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E. For comparison, the table below shows the amounts of a few nutrients, vitamins and minerals in one cup of commercial almond milk and low-fat cow’s milk (2, 3).

Some of the minerals in almond milk are not absorbed as well as those found in milk. This is partly because almonds contain phytic acid, an antinutrient that reduces the absorption of iron, zinc, and magnesium (4, 5, 6, 7). Since almond milk is lacking in many nutrients, it is not suitable as a milk replacement for infants.

Bottom Line: Almond milk is naturally rich in several vitamins and minerals, especially vitamin E.