Almond milk is a creamy, nutty-flavored drink made by soaking, grinding and straining raw almonds. It is often used as a replacement for dairy milk, and today nearly every grocery store offers almond milk, which too in numerous tastes and of many brand names. Despite the fact that almond milk usage can be gone back to several century ago, it is mostly popular with individuals who want to avoid dairy. In general, almond milk is not a typically used item and so not everyone recognizes with almond milk nutritional facts.
Almond Milk Nutrition Facts
Vitamins
Almond milk and its different products are all supplemented with vitamins A, D and B complex consequently providing adequate quantities of the suggested day-to-day intake of these nutrients. One cup of almond milk consists of 500 and 200 global systems of vitamin A and D respectively, satisfying roughly 20% of a person’s suggested daily intake. It also contains 3 micrograms of vitamin B-12 which fulfills 100% of an average individual’s B-12 requirements.
Vitamin E plays a major function in improving skin health on account of its antioxidant properties. Vitamin A is crucial for healthy eye sight; it helps the eyes better get used to distinctions in light.
Almond milk contributes considerably in maintaining healthy bones and teeth as it is abundant in both calcium and vitamin D. Additional benefits of vitamin D are that it decreases the occurrence of osteoporosis in women, increases cell function and resistance and might even help prevent Alzheimer’s disease.
Almond milk also adds to better muscle health. Almond milk is abundant in Vitamin B-12 especially riboflavin and iron which are muscle managing nutrients. Iron, in specific, helps muscles to soak up and use proteins for energy, growth and repair.
Minerals
Among the almond milk nutrition facts is that it likewise includes numerous essential minerals such as phosphorous, zinc and potassium. Packaged almond milk is frequently fortified by calcium, which is vital for ideal bone health, permitting a specific to meet one 3rd of the recommended everyday intake. By substituting 3 portions of dairy products with three portions of almond milk, a person can easily satisfy his everyday requirements for calcium; 1000 milligrams/day for men and 1200 milligrams/day for women.
Fats
Although almond milk does consist of fat, it is very important to note, that the fat content of this specific milk is not unhealthy. An 8-ounce serving of sweetened almond milk contains 60 calories but 25 of those calories are on account of healthy fat. Meanwhile, in an 8-ounce cup of unsweetened almond milk, 30 from 40 calories are owing to good fats. This fat is neither filled nor trans-fat, and it does not include any cholesterol either.
Because this type of milk consists of excellent fats and has low sodium content, it is understood for keeping the heart healthy. This is because foods which contain minimal salt and low amount of cholesterol help preserve a regular blood pressure and keep the heart healthy. Almond milk is also rich in potassium which even more helps in preserving blood pressure.
Proteins
Almond milk is also an abundant source of protein. Vegetarians and vegans often substitute dairy milk with almond milk which includes about 2 grams protein in an 8-ounce serving. Although cow’s milk provides 8 grams per every 8 ounce serving, almond milk consists of much higher protein than rice milk. Likewise, by adding protein powder to almond milk, the quantity of protein can constantly be increased.
Sugar
Among almond milk nutrition facts refers to its sugar content. Homemade almond milk consists of no sugar while shop bought ones consist of sugar and other flavorings as well. For diabetics, homemade almond milk is advised.
Diabetics can benefit substantially from almond milk given that it only consists of 8 grams of carbohydrates per serving unlike other dairy products. This meager quantity of carbohydrates does not raise blood sugar level and is, in reality, stored as fat in the body. Further, sugars present in almond milk are glycemic in nature significance that they are completely digested in the body and used for energy.
Flavonoid and Antioxidant Content
Almond milk is prepared by squashing almonds together with their skins. The skin is rich in flavonoids consequently making almond milk an excellent source of flavonoids as well. Flavonoids are important in protecting the body versus cardiovascular diseases. Almond milk is likewise rich in anti-oxidants which likewise help prevent heart problem and cancers.
Almonds Milk Nutritional information 100 ml | ||
|---|---|---|
| energy | 102 kJ / 24 kcal | |
| fat | 1.1 g | |
| of which | saturates | 0.1 g |
| mono-unsaturates | 0.8 g | |
| polyunsaturates | 0.2 g | |
| carbohydrate | 3.0 g | |
| of which | sugars | 3.0 g |
| fibre | 0.2 g | |
| protein | 0.5 g | |
| salt | 0.13 g | |
| vitamins | ||
| vitamin D | 0.75 µg 15 %* | |
| vitamin B2 | 0.21 mg 15%* | |
| vitamin B12 | 0.38 µg 15%* | |
| vitamin E | 1.80 mg 15%* | |
| minerals | ||
| calcium | 120 mg 15%* |
* 15% of the nutrient reference values (NRVs)
How Many Calories In Almonds Milk?
Researchers from the U.S. Department of Agriculture discovered that almonds consist of 20 percent less calories than initially believed. The researchers examined the energy content of almonds using an updated technique of measuring calories in food. The group found that while researchers when believed that a 1-ounce serving of almonds consisted of roughly 168 calories, it in fact provides closer to 129 calories. A 1-ounce serving has to do with 23 almonds. This information suggests that a 100-calorie serving is comparable to about 19 almonds. The results were released in the August 2012 issue of the “American Journal of Clinical Nutrition.”
1 cup of almonds milk (8.1 fl.oz) contains ~60 calories.
Making Your Own Almond Milk
With all these almond milk nutrition facts, numerous choose to make it at home themselves, according to iytmed.com.
Active ingredients
- Raw natural sprouted almonds: 1 cup
- Pure filtered water: 4 cup
- Honey, stevia, dates, vanilla (optional).
Instructions
- For this, you have to soak over night one cup of raw natural sprouted almonds for minimum 12 hours in water with half a teaspoon of sea salt. The soaking procedure helps to break down phytic acid and enzyme inhibitors and also allows helpful enzymes that are present in the almonds to be cultured.
- After the almonds have been soaked, they have to be rinsed and then combined with 4 cups of water in a mixer.
- The mixture has to mix for a few minutes. Care needs to be taken to not overfill the mixer as the mix has the tendency to broaden and may overflow.
- Once the mix is smooth and creamy, it must be strained using cheesecloth, sprout bag or a kitchen area towel.
- Once strained, the mix should be returned in the blender in addition to honey, soaked dates or other sweeteners.
- The mix must be put in to a glass container or pitcher and can be kept in the refrigerator for as much as a week.