is almond milk as good for you as almonds

Almond milk has 39 calories, no sugar, and 50% of your daily vitamin D. · Almond milk is made by soaking ground almonds in water and then. For one, homemade plant milks typically aren't subjected to high heat, which means any bacteria on the almonds is present in the final product. almonds. Almond milk contains some of the.

Is almond milk as good for you as almonds -

How to Make Almond Milk

Learn how to make almond milk at home! Homemade almond milk is healthier than many store-bought options (no gums, chemicals or nasty ingredients) and all you need are almonds, water and a blender. That’s it!

Homemade almond milk in a glass container.

We’re getting back to basics today with a new dairy-free, vegan-friendly nut milk – almond milk. Many of you have been requesting this recipe for months, so I’m thrilled to show you just how easy it is to make almond milk at home.

When it comes to nut milks, I’m personally a fan of my homemade cashew milk recipe. But I also understand that some may have a sensitivity to cashews and depending on where you live in the world, cashews can be more expensive and harder to find.

Almonds on the other hand are readily available, cost effective and this almond milk recipe is just as easy to make. There’s only one slight difference – you need to strain it.

Watch How to Make Almond Milk Recipe

While it’s easy to make this almond milk, it always helps to watch a quick tutorial video. Give it a watch!

Which Almonds are Best to Use?

The best almonds for homemade almond milk are organic, raw almonds.

Almonds are nutrient-dense and have many health benefits, but keep in mind that roasted and salted almonds have been roasted in oil and I’d recommend against unnecessary oil or an exorbitant amount of salt in your milk. You can always add a pinch of sea salt to your milk, if that’s your preference.

Making almond milk in a Vitamix blender.

How Long Do You Need to Soak the Almonds?

I recommend soaking almonds overnight in cold water, but you could get away with a minimum of 4 hours. Alternatively, you could soak almonds for 1-2 hours in very hot water.

How to Make Almond Milk – 3 Steps

There’s really just three steps to making almond milk at home – soaking, blending and straining. Here’s how you do it:

  1. Soaking: Place the raw almonds in a glass bowl and cover fully with water. Remember that the almonds will absorb some water as they soak. Let them soak overnight, then drain and rinse them.
  2. Blending: Add the almonds to a high-powered blender, like my favorite Vitamix, along with 4 cups of fresh, cold water. If you’d like, you can add a splash of vanilla extract, a pinch of salt and a sweetener of your choice, like maple syrup, honey or 1-2 soaked dates. Or you can keep it unsweetened. Turn the blender on high for 2 minutes and blend until it’s creamy and smooth.
  3. Straining: Use a nut-milk bag or cheesecloth to strain the almonds into a bowl. Then pour the almond milk into an airtight container and store it in the fridge.

Using hands to squeeze the almond milk in a nut milk bag.

How to Store Almond Milk

Homemade almond milk will last for up to 3 days in the fridge, though it’s best fresh. So I don’t recommend making a large batch or more than you’ll think you’ll use in a couple of days. And it’s so easy to make when needed, there’s really no need to make extra!

Can You Do Anything With the Leftover Almond Pulp?

Yes! Place the leftover almond pulp (also known as almond meal) on a baking tray and bake at 200F for 2-3 hours until it’s dry. Then it can be used as a topping on yogurt, chia pudding and used in homemade granola recipes and baking recipes.

More Vitamix Recipes You’ll Love

And don’t forget to check out my other dairy-free milk recipes, including cashew milk, oat milk (a great nut-free option) and banana milk!

Pouring almond milk into a glass to drink.

Homemade almond milk in glass containers.

How to Make Almond Milk

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Almond milk is easily made from almonds and water. You can then add a sweetener, pinch of salt and vanilla extract if you'd like. Watch the video above to see how quickly it comes together!

  • After the almonds have soaked overnight, drain and rinse them. Then, place the almonds in your high-powered blender along with four cups of fresh, cold water and any optional add-ins.

  • Blend on high for 2 minutes, or until creamy.

  • Strain the almond milk through a nut-milk bag or a few layers of cheesecloth into a bowl or large measuring cup.

  • Pour the almond milk into an airtight storage container and place in the fridge for up to 3 days.

  • These are my favorite glass jars for storing homemade nut milks and this is my favorite nut-milk bag. I also recommend this brand of raw, organic almonds.
  • When I'm straining the almond milk, I prefer to strain it into a large measuring bowl as it's easier to pour into a storage container without spilling.

Serving: 1cup, Calories: 107.1kcal, Carbohydrates: 4g, Protein: 3.9g, Fat: 9.2g, Saturated Fat: 0.7g, Sodium: 31mg, Fiber: 2.3g, Sugar: 0.8g

©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

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This post was created in partnership with Vitamix (a brand I’ve loved and used for years). All thoughts and opinions are my own.

Recipe originally posted September 2018, but updated to include new information.

Источник: https://downshiftology.com/recipes/how-to-make-almond-milk/

Almond milk is currently the most popular non-dairy milk option sold in the US.(1)  Whether labeled Almond Milk, Almondmilk, Almond Plant Based Beverage, or Almond Non-Dairy Beverage you have, no doubt, seen many almond-based beverage options at your local grocery store and even favorite coffee shop.

However, most almond milks are filled with highly processed ingredients that may negatively impact your health.  If you drink almond milk, even occasionally, it is important to know how to choose a healthy almond-based beverage.

Healthy Almond Milks:

  • Contain many almonds
  • Are not sweetened
  • Avoid gums and other thickeners
  • Do not contain carrageenan
  • Avoid lecithin
  • Have minimal sodium

Water will always be the first ingredient in a non-dairy milk.  The second, and preferably only other ingredient will be almonds.  However, most commercially available almond milks tend to have long ingredient lists.  This guide will help you understand what is in your favorite almondmilk and if it is a healthy choice.

What to look for when choosing a healthy almond milk

1. Healthy Almond Milks Contain Many Almonds

Store-bought non-dairy milks can vary widely in the amount of nuts actually in the beverage.

Most store-bought non-dairy beverages will contain very little of the “milked” ingredient.  This is because the nut is the most expensive ingredient.

How do you know how many almonds are in your favorite nut-based milk?  Unfortunately, you can’t look at the ingredient list as almonds will almost always be the second ingredient.

The easiest way to approximate the nut quantity is by looking at the fat, protein, and calories in a beverage.  We have estimated the number of almonds in each cup of store bought almondmilk evaluated below.

2. Healthy Almond Milks Are Not Sweetened

Healthy almond milk should contain little to no added sugar

Many sweetened almond milks contain high amounts of added sugar.  And watch out for vanilla flavored almond milks!  They often contain more than a tablespoon of added sugar per cup serving!

Read more on recommended daily intake of added sugar and why you want to minimize added sugar consumption.

Recommendation:  If you want a sweetened almond milk, it is better to buy an unsweetened brand and add a small amount of your preferred sweetener.

3. Healthy Almond Milks Avoid Gums and Other Thickeners

healthy almond milk should avoid gums and thickeners

Gums and other thickeners are frequently found in almond milks and other plant-based beverages.

Thickeners and gums are routinely used in packaged food to improve texture, shelf life, and product aesthetics.  In almond milk, they prevent separation and thicken the drink to hide just how few almonds are in the almond milk.

Typical gums and other thickeners in diary-free milks include gellan gum, locust bean gum (also called carob bean gum), xanthan gum, guar gum, and carrageenan.

Gellan Gum.  Gellan gum is a polysaccharide created when the bacteria Sphingomonas elodea ferment glucose or other carbon sources such as corn syrup, lactose, whey protein, or soybean extracts.  Gellan gum is a soluble dietary fiber.  (2, 3, 4)

Locust Bean Gum.  Locust Bean Gum a polysaccharide extracted from the seeds of the Carob Tree. Also called carob bean gum, locust Bean Gum is a soluble dietary fiber that is fermented by intestinal microflora. (3, 5)

Xanthan Gum.  Similar to gellan gum, xanthan gum is a soluble fiber created when the bacteria Xanthomonas campestris ferment sugar.  Xanthan gum is a soluble dietary fiber that is fermented by intestinal microflora.  (3,6)

Guar Gum.  Guar gum is a polysaccharide extracted from the beans of the guar plant.  Guar gum is a soluble dietary fiber that is partially fermented by intestinal microflora.(7)

Recommendation: It is best to avoid foods that contain gums and other thickeners, as they are often highly processed.  However, occasionally eating small amounts of these additives is probably fine, unless you experience gastrointestinal discomfort or are following a specific diet.

4. Healthy Almond Milks Do Not Contain Carrageenan

healthy almond milk should not contain carrageenan

Carrageenan is a thickener manufactured from red algae seaweed and is widely used in processed foods. (3)

Though carrageenan is listed as a “generally regarded as safe” food additive by the FDA and WHO, there is growing research that links carrageenan to inflammatory conditions, including inflammatory bowl disease. (8)

In late 2016, the National Organic Standards Board voted to prohibit the use of carrageenan in organic products.(9)   However, in 2018 the USDA decided to not implement the recommendation and carrageenan is still allowed in organic products. (10)

5. Healthy Almond Milks Avoid Lecithin

healthy almond milk avoids lecithin

Lecithin is an emulsifier that is found naturally in egg yolks, soy beans and even sunflower seeds.  As an emulsifier, lecithin helps keep oils or fats suspended in water.  In almond milk, lecithin helps keep the almond oils suspended in water.

Lecithin is an excellent source of choline, a B vitamin.  And there is conflicting research linking choline to the formation of trimethylamine N-oxide (TMAO), a biomarker for cardiovascular disease. (11)

However, a recent clinical study evaluating the effect of eating eggs on biomarkers for cardiovascular disease risk found that while as many as three eggs a day resulted in a dose-dependent increase in blood choline levels, no corresponding increase in TMAO was observed. (12)

More research is needed to understand the complex interactions between the foods we eat, our microbiome, and our health.  However, there are many packaged almond milk options that do not contain lecithin.  And I always prefer to purchase additive-free almond milk.

6. Healthy Almond Milks Have Minimal Sodium

Healthy almond milk has minimal sodium

Sodium, from salt and other food additives, can be found in almost any processed food.  Almond milk is no exception.

Salt is often added to enhance the flavor of a nut milk.  Additionally, gums and thickeners added to improve the texture of almond milk contain sodium.

More than 90% of us consume too much sodium each day according to the Dietary Guidelines of America.(13)   Read more on the recommended daily intake of sodium and why you want to reduce your daily sodium intake.

Which popular almond-based beverages are healthy?

We evaluated popular almond milks based on the following criteria. (14-29)

Criteria used to evaluate almondmilk

which almond milks are healthy

All information below is for a 1 cup serving.

Types of added sugar are listed in red.   

Some store-bought almond milks are healthy choices

The healthiest nut milks contain only two simple ingredients: water and nuts.

However, many store-bought almond milks are not a healthy choice.  They contain few almonds and are essentially almond-flavored water thickened with highly processed gums.   And some almond milks are sweetened with excessive levels of added sugar!

Examples of healthy almond milks:

Most almond milk found in the grocery store contains a whole list of ingredients.  However, there are a few store-bought almond milks that contain minimal ingredients.  Also, these healthy almond milks were made with significantly more almonds than most commercial almondmilks.

This amount of almonds in the health almonds milk is comparable to homemade almond milk.  Both brands listed below have approximate 4 times more almonds than most store bought almond milks.

Both almond milk brands are more expensive than most other brands, likely because they contain more almonds.  If you have the time and a good high-speed blender, consider making your own.

Elmhurst Unsweetened Milked Almonds

nutrition information for elmhurst milked almonds beverage

Elmhurst Unsweetened Milked Almonds Ingredients: Filtered water, almonds

Elmhurst Unsweetened Milked Almonds contains approximately 22 almonds per one cup serving.

Three Trees Original Almondmilk

nutrition information for three trees almondmilk

Three Trees Almondmilk Ingredients: Filtered water, almonds

Three Trees Almondmilk contains approximately 20 almonds per one cup serving.

Malk Unsweetened Almond Milk

nutrition information for malk unsweetened almondmilk

Malk Unsweetened Almond Milk Ingredients: Almonds, salt, filtered water

Malk Pure Almond Milk contains approximately 20 almonds per one cup serving.

Almond milks that are okay only occasionally:

Most of the almond based beverages we evaluated fall into the “okay” category.  These almond milks are probably okay if you drink them occasionally, but you don’t want to drink them every day.

However, if you are following a particular diet which avoids gums or thickeners, you will want to avoid these almond-based beverages.

No preference is given to any of these plant-based beverages, and they are listed in alphabetical order.

Kirkland Signature Unsweetened Almond Non-Dairy Beverage

Nutritional Information for Kirkland signature unsweetened almond non dairy beverage

Kirkland Signature Unsweetened Almondmilk Ingredients: Water, almonds, calcium carbonate, sea salt,  sunflower lecithin, locust bean gum, gellan gum, vitamin A palmitate, vitamin D2, vitamin E, vitamin B2, zinc gluconate, vitamin B12

Kirkland Signature Unsweetened Almond milk contains approximately 5 almonds per one cup serving.

Reasons why you may want to think twice about buying Kirkland Signature Unsweetened Almondmilk:

  • Contains only a few almonds per serving
  • Thickened with highly processed gums
  • Contains lecithin

Mooala Almondmilk

nutrition information for mooala original almondmilk

Mooala Almondmilk Ingredients: Water, almonds, honey, sea salt, gellan gum

Mooala Almondmilk contains approximately 8 almonds per one cup serving.

Reasons why you may want to think twice about buying Mooala Almondmilk:

  • Contains only a few almonds per serving
  • Contains 5 grams of added sugar per one cup serving
  • Thickened with highly processed gums

Silk Unsweetened Almondmilk

Nutritional information for Silk unsweetened almondmilk

Silk Unsweetened Almondmilk Ingredients: Water, almonds, calcium carbonate, vitamin E acetate, vitamin A palmitate, vitamin D2, sea salt, natural flavor, sunflower lecithin, locust bean gum, gellan gum, ascorbic acid

Silk Almond milk contains approximately 3 almonds per one cup serving.

Reasons why you may want to think twice about buying Silk Unsweetened Almondmilk:

  • Contains very few almonds per serving
  • Thickened with highly processed gums
  • Contains lecithin

Simple Truth Unsweetened Almondmilk

Nutritional information for Simple Truth unsweetened almond milk

Simple Truth Unsweetened Almondmilk Ingredients: Water, almonds, tricalcium phosphate, sea salt, gellan gum, dipotassium phosphate, xanthan gum, sunflower lecithin, vitamin A palmitate, vitamin D2, vitamin E acetate

Simple Truth Unsweetened Almond milk contains approximately 3 almonds per one cup serving.

Reasons why you may want to think twice about buying Simple Truth Unsweetened Almondmilk:

  • Contains very few almonds per serving
  • Thickened with highly processed gums
  • Contains lecithin

So Delicious Unsweetened Almondmilk

Nutritional Information for so delicious unsweetened almondmilk

So Delicious Unsweetened Almondmilk Ingredients: Water, almonds, calcium carbonate, vitamin E acetate, vitamin A palmitate, vitamin D2, sea salt, natural flavor, sunflower lecithin, locust bean gum, gellan gum, ascorbic acid

So Delicious Unsweetened Almond milk contains approximately 4 almonds per one cup serving.

Reasons why you may want to think twice about buying So Delicious Unsweetened Almondmilk:

  • Contains very few almonds per serving
  • Thickened with highly processed gums
  • Contains lecithin

Thrive Market Unsweetened Almond Beverage

Nutritional Information for thrive market almond beverage

Thrive Market Unsweetened Almond Beverage Ingredients: Water, almonds, sunflower lecithin, sea salt

Thrive Market Unsweetened Almond milk contains approximately 5 almonds per one cup serving.

Reasons why you may want to think twice about buying Thrive Market Unsweetened Almondmilk:

  • Contains very few almonds per serving
  • Contains lecithin

Whole Foods 365 Unsweetened Almond Milk

nutritional information whole foods 365 brand unsweetened almond milk

Whole Foods 365 Unsweetened Almond Milk Ingredients: Water, almonds, sea salt, tricalcium phosphate, gellan gum, locust bean gum, vitamin A palmitate, vitamin D2, vitamin E, vitamin B12

Whole Foods 365 Unsweetened Almond Milk contains approximately 5 almonds per one cup serving.

Reasons why you may want to think twice about buying Whole Foods 365 Unsweetened Almond Milk:

  • Contains only a few almonds per serving
  • Thickened with highly processed gums

Almond milks to avoid:

Several store-bought almond milks are not healthy options.  They often contain too much added sugar or other additives that should not be included in a healthy diet.

The following almond-based beverages should be avoided.  These almondmilks are listed in alphabetical order.

Almond Breeze Unsweetened Almondmilk

Nutritional information for Almond Breeze Unsweetened Almondmilk

Almond Breeze Unsweetened Almondmilk Ingredients: Water, almonds, calcium carbonate, sea salt, potassium citrate, sunflower lecithingellan gum, natural flavors, vitamin A palmitate, vitamin D2, vitamin E

Almond Breeze Unsweetened Almond milk contains approximately 5 almonds per one cup serving.

Reasons to avoid Almond Breeze Unsweetened Almondmilk:

  • Contains only a few almonds per serving
  • Thickened with highly processed gums
  • Contains lecithin
  • A serving contains 170 milligrams of sodium

Almond Breeze Original Almondmilk

Nutritional information for Almond Breeze Original Almondmilk

Almond Breeze Original Almondmilk Ingredients: Water, almonds, canesugar, calcium carbonate, sea salt, potassium citrate, sunflower lecithingellan gum, vitamin A palmitate, vitamin D2, vitamin E

Almond Breeze Original Almond milk contains approximately 5 almonds per one cup serving.

Reasons to avoid Almond Breeze Original Almondmilk:

  • Contains only a few almonds per serving
  • A one cup serving contains 7 grams of added sugar
  • Thickened with highly processed gums
  • Contains lecithin

Almond Dream Unsweetened Almond Drink

nutrition information almond dream unsweetened almond drink

Ingredients: Filtered water, almonds, sunflower lecithin, tapioca starch, tricalcium phosphate, carrageenan, sea salt, gellan gum, natural flavors, vitamin A palmitate, vitamin E, vitamin D2, vitamin B12.

Almond Dream Unsweetened Almond milk contains approximately 5 almonds per one cup serving.

Reasons to avoid Almond Dream Unsweetened Almondmilk:

  • Contains carrageenan
  • Only a few almonds per serving
  • Contains lecithin
  • Thickened with highly processed gums

Califia Farms Original Almondmilk

Nutritional information for califia farms original almondmilk

Califia Farms Original Almondmilk Ingredients: Water, almonds, canesugar, sunflower lecithin, sea salt, potassium citrate, natural flavors, locust bean gum, gellan gum,

Califia Farms Original Almondmilk contains approximately 6 almonds per one cup serving.

Reasons to avoid Califia Farms Almondmilk:

  • Contains only a few almonds per serving
  • A one cup serving contains 5 grams of added sugar
  • Thickened with highly processed gums
  • Contains lecithin

Califia Farms Unsweetened Almondmilk

Nutritional information for Califia Farms unsweetened almond milk

Califia Farms Unsweetened Almondmilk Ingredients: Water, almonds, calcium carbonate, sunflower lecithin, sea salt, potassium citrate, natural flavors, locust bean gum, gellan gum

Califia Farms Unsweetened Almondmilk contains approximately 6 almonds per one cup serving.

Reasons to avoid Califia Farms Unsweetened Almondmilk:

  • Contains only a few almonds per serving
  • Thickened with highly processed gums
  • Contains lecithin
  • A serving contains 160 milligrams of sodium

Elmhurst Milked Almonds

nutrition information for elmhurst milked almonds

Elmhurst Milked Almonds Ingredients: Water, almonds, cane sugar, salt, natural flavors

Elmhurst Milked Almonds contains approximately 22 almonds per one cup serving.

Reasons to avoid Elmhurst Milked Almonds:

Great Value Original Almondmilk

Nutritional information for Great Value original almondmilk

Great Value Original Almondmilk Ingredients: Water, almonds, cane sugar, calcium carbonate, sea salt, potassium citrate, sunflower lecithin, gellan gum, vitamin A palmitate, vitamin D2, vitamin E

Great Value Original Almond milk contains approximately 5 almonds per one cup serving.

Reasons to avoid Great Value Original Almondmilk:

  • Contains only a few almonds per serving
  • A one cup serving contains 7 grams of added sugar
  • Thickened with highly processed gums
  • Contains lecithin

Great Value Unsweetened Almondmilk

Nutritional Information for Great Value unsweetened almondmilk

Great Value Unsweetened Almondmilk Ingredients: Water, almonds, tricalcium phosphate, sea salt,  sunflower lecithin, xanthan gum, guar gum, vitamin A palmitate, vitamin D2

Great Value Unsweetened Almond milk contains approximately 5 almonds per one cup serving.

Reasons to avoid Great Value Unsweetened Almondmilk:

  • Contains only a few almonds per serving
  • Thickened with highly processed gums
  • Contains lecithin
  • A serving contains 170 milligrams of sodium

Pacific Foods Barista Series Almond Plant Based Beverage

nutrition information pacific foods barista series almond milk

Ingredients: Water, cane sugar, almonds, carrageenan, gellan gum, potassium citrate, sea salt, sodium citrate, sunflower lecithin.

Pacific Foods Barista Series Almond milk contains approximately 6 almonds per one cup serving.

Reasons to avoid Pacific Foods Barista Series Almondmilk:

  • Sugar is the second ingredient before almonds
  • Contains carrageenan
  • Only a few almonds per serving
  • Contains 8 grams of added sugar per one cup serving
  • Contains lecithin
  • Thickened with highly processed gums

Pacific Foods Original Almond Plant Based Beverage

Nutritional Information for Pacific Foods Original Almond milk

Pacific Foods Original Almond Milk Ingredients: Water, cane sugar, almonds, gellan gum, natural flavor, potassium citrate, sea salt, sodium citrate, vitamin D2, xanthan gum 

Pacific Foods Original Almond milk contains approximately 6 almonds per one cup serving.

Reasons to avoid Pacific Foods Original Almondmilk:

  • Sugar is the second ingredient before almonds
  • Only a few almonds per serving
  • Contains 7 grams of added sugar per one cup serving
  • Thickened with highly processed gums
  • A serving contains 170 milligrams of sodium

Pacific Foods Unsweetened Almond Plant Based Beverage

Nutritional Information for pacific foods unsweetened almond plant based beverage

Pacific Foods Unsweetened Almond Milk Ingredients: Water, almonds, gellan gum, natural flavor, rice starch, sea salt, vanilla extract, vitamin D2, xanthan gum 

Pacific Foods Unsweetened Almond milk contains approximately 6 almonds per one cup serving.

Reasons to avoid Pacific Foods Unsweetened Almondmilk:

  • Only a few almonds per serving
  • Thickened with highly processed gums, including rice starch
  • A serving contains 180 milligrams of sodium

Silk Almondmilk

Nutritional information for Silk original almondmilk

Silk Almondmilk Ingredients: Water, almonds, cane sugar, calcium carbonate, vitamin E acetate, vitamin A palmitate, vitamin D2, sea salt, natural flavor, sunflower lecithin, locust bean gum, gellan gum, ascorbic acid

Silk Almond milk contains approximately 3 almonds per one cup serving.

Reasons to avoid Silk Almondmilk:

  • Contains very few almonds per serving
  • A one cup serving contains 7 grams of added sugar
  • Thickened with highly processed gums
  • Contains lecithin

Simple Truth Almondmilk

Nutritional Information for simple Truth almond milk

Simple Truth Almondmilk Ingredients: Water, almonds, evaporated cane syrup, tricalcium phosphate, sea salt, gellan gum, dipotassium phosphate, xanthan gum, sunflower lecithin, vitamin A palmitate, vitamin D2, vitamin E acetate

Simple Truth Almond milk contains approximately 3 almonds per one cup serving.

Reasons to avoid Simple Truth Almondmilk:

  • Contains very few almonds per serving
  • A one cup serving contains 7 grams of added sugar
  • Thickened with highly processed gums
  • Contains lecithin

Whole Foods 365 Original Almond Milk

Nutritional information for whole foods 365 original almond milk

Whole Foods 365 Original Almond Milk Ingredients: Water, almonds, cane sugar, sea salt, tricalcium phosphate, gellan gum, locust bean gum, vitamin A palmitate, vitamin D2, vitamin E, vitamin B12

Whole Foods 365 Original Almond Milk contains approximately 4 almonds per one cup serving.

Reasons to avoid Whole Foods 365 Original Almond Milk:

  • Contains very few almonds per serving
  • A one cup serving contains 7 grams of added sugar
  • Thickened with highly processed gums

Conclusions about choosing a healthy almond milk

When it comes to finding a healthy almond milk, simple clean ingredients are best.  Most store-bought almond milks contain highly processed ingredients and few nuts.  If you have the time, it is best to make your own homemade almond milk.

What about the vitamins in almond milk?

Does your favorite store-bought almond milk contain ingredients like vitamin A palmitate, vitamin D2, vitamin E, vitamin B12 and calcium carbonate?  These vitamins are added to the plant based milk so the manufactures can claim that the plant-based beverage is a “good source” of these nutrients.

Is it good to drink an almond milk with vitamins?  It won’t hurt you.  However, if you need to supplement your diet, you are better off taking a specific dose of a high quality vitamin supplement.

What is the difference between shelf stable almond milk and refrigerated almond milk?

From an ingredient standpoint, there is very little difference between a brand’s shelf stable almond milk and refrigerated almondmilk.  Simply put, shelf stable almond milk is packaged in a way that does not require refrigeration until it is opened.

There are likely some small formula differences between the two types of almond milk.  However, they are so minor that you can often not differentiate between the two based on the ingredients alone.

To demonstrate how similar refrigerated almond milk is to shelf stable almondmilk, below is the nutrition information for the two unsweetened Silk versions.

Refrigerated Usweetened Silk Almond Milk

Nutritional information for refrigerated Silk unsweetened almondmilk

Refrigerated Silk Unsweetened Almondmilk Ingredients: Water, almonds, calcium carbonate, vitamin E acetate, vitamin A palmitate, vitamin D2, sea salt, natural flavor, locust bean gum, gellan gum, ascorbic acid

Shelf Stable Unsweetened Silk Almond Milk

Nutritional information for Silk unsweetened almondmilk

Shelf Stable Silk Unsweetened Almondmilk Ingredients: Water, almonds, calcium carbonate, vitamin E acetate, vitamin A palmitate, vitamin D2, sea salt, natural flavor, sunflower lecithin, locust bean gum, gellan gum, ascorbic acid

Is Vanilla flavored almond milk healthy?

Vanilla flavored almond milk is most definitely NOT healthy.  When vanilla flavor is added to plant-based milks, excess sugar is also added.

Silk Vanilla Almond Milk

Silk Vanilla flavored almond milk is not a healthy choice.  Each cup serving of Silk Vanilla Almond Milk contains more than one tablespoon of added sugar.

Silk vanilla flavored almond milk has twice the added sugar of silk original sweetened almond milk

Whole Foods 365 Vanilla Almond Milk

Whole Foods 365 Organic Vanilla flavored almond milk is also not a healthy choice.  Each cup serving of Whole Foods Vanilla Almond Milk contains more than one tablespoon of added sugar.

whole foods vanilla flavored almond milk has twice the added sugar of whole foods original sweetened almond milk

Califia Farms Vanilla Almondmilk

The Vanilla flavored almond milk made by Califia Farms is the best option available.  Each cup of Califia Farms almondmilk contains less than one teaspoon of added sugar.

califia farms vanilla almond milk contains less added sugar than most

What is a Barista Blend Almond Milk?

Plant-based milks labeled as Barista Blends have been specially formulated to create an attractive foam on a cappuccino or latte.  These formulation differences are often hard to notice on an ingredient list.

However, just like any store-bought product, it is best to read the ingredients if you are concerned about a specific ingredient.  You can always ask to see the plant-based milk carton before ordering your favorite coffee beverage!

Check out these other product evaluations:

Pin article for later:

is almond breeze almond milk healthy

References:

  1. US non-dairy milk sales grow 61% over the past five years, Mintel Website (link)
  2. Modeling for Gellan Gum Production by Sphingomonas paucimobilis ATCC 31461 in a Simplified Medium, Applied and Environmental Microbiology May 2006, 72 (5) 3367-3374 (link)
  3. Products, CPKelco Website (link)
  4. Re-evaluation of Gellan Gum as a Food Additive, EFSA Website, (link)
  5. Re-evaluation of Locust Bean Gum as a Food Additive, EFSA Website, (link)
  6. Re-evaluation of Xanthan Gum as a Food Additive, EFSA Website, (link)
  7. Re-evaluation of Guar Gum as a Food Additive, EFSA Website, (link)
  8. The Role of Carrageenan and Carboxymethylcellulose in the Development of Intestinal Inflammation, Frontiers in Pediatrics, 2017, 5: 96 (link)
  9. “Board Nixes Use of Carrageenan in Organic Food Production”, Food Safety News Website. 2016 (link)
  10. USDA Defies Advisors, Allows Carrageenan to Keep Organic Label, NPR Website, (link)
  11. Choline, TMAO, and Heart Health, 2017, Cleveland HeartLab Website, (link)
  12. Intake of up to 3 Eggs/Day Increases HDL Cholesterol and Plasma Choline While Plasma Trimethylamine-N-oxide is Unchanged in a Healthy Population, Lipids, March 2017, (link)
  13. Dietary Guidelines for Americans, 2015-2020, Eighth Ed.  (link)
  14. Leading refrigerated almond milk brands in the United States, Statista Website (link)
  15. Elmhurst Website (link)
  16. Three Trees Website (link)
  17. Malk Website (link)
  18. Kirkland Signature Almond Milk, Costco Website (link)
  19. Mooala Website (link)
  20. Silk Website (link)
  21. Simple Truth Almond Milk, Kroger Website (link)
  22. So Delicious Website (link)
  23. Thrive Almond Milk, Thrive Market Website (link)
  24. Whole Foods 365 Almond Milk, Whole Foods Website (link)
  25. Almond Breeze Website (link)
  26. Almond Dream Website (link)
  27. Califia Farms Website (link)
  28. Great Value Almond Milk, Walmart Website (link)
  29. Pacific Foods Website (link)
Источник: https://feedthemwisely.com/choosing-a-healthy-almond-milk

Why almond milk is a rip-off

Almonds
Wikimedia
People drink almond milk for a variety of reasons, but many have no idea how devoid of nutrients their trendy dairy milk alternative actually is.

Each half-gallon carton contains very few actual almonds. Evidence shows there may be just over a handful. 

While the amount of almonds in each brand of the beverage vary, an analysis of UK almond milk brand Alpro showed that nuts make up just 2% of the drink.

Business Insider was told by spokesperson Carissa Sauer of the trade group Almond Board of California that "ingredient combinations are pretty similar" between UK and US almond milk products.

This leaves almond milk largely empty of the most beneficial part of almonds — protein.

Multiple almond growers and processors contacted by Business Insider declined to provide specifics on the ratio of almonds to other ingredients in their almond milk, outside of saying the recipe is fairly standardized "across the board."

The producers referred me to the Almond Board of California (ABC), which was willing to speak but referred me back to the almond companies.

A simple comparison of nutritional values in single servings of almonds and almond milk provides some insight, however:

A typical serving of almonds has 160 calories per serving. By comparison, a cup of almond milk contains just about 30 calories. And while a serving of almonds has 14 grams of total fat and 6 grams of protein, a serving of the milk has 2.5 grams of fat and just one gram of protein.

In other words, a single serving of almond milk has almost no protein. Compared with plain old almonds, it fares even worse.

There is one place where almond milk comes out on top, of course: It has more potassium and more of the vitamins A and D. But almond milk is fortified with these nutrients — they've been added during the production process.

Based on these numbers, to get the nutritional value of a handful of almonds, you'd have to drink not just a few cups of the almond milk but an entire carton of it. I don't know too many people who drink almond milk a carton at a time.

Online recipes for making your own almond milk call for about one cup of almonds per half gallon, but ABC CEO Richard Waycott said that recipes vary widely and that mass-produced brands can be significantly more watered-down than homemade or artisanal varieties.

Some people use almond milk in baking or cooking, where it can be useful for those looking to cut calories and fat. Others drink it because they are lactose intolerant, object to dairy milk on moral grounds, prefer the taste or think it's healthier.

Regarding the latter, the evidence does not suggest that is the case. If almond milk closely resembles any beverage, it's a glass of water and a multivitamin.

Источник: https://www.businessinsider.com/why-almond-milk-is-basically-a-scam-2015-4

Yes, almond milk is good for you — here are the health benefits

  • Almond milk has 39 calories, no sugar, and 50% of your daily vitamin D. 
  • Almond milk is made by soaking ground almonds in water and then straining the liquid.
  • Almond milk benefits include building strong bones and containing high amounts of vitamin E.
  • Visit Insider's Health Reference library for more advice.

Almond milk is the most popular plant-based milk option on the shelves, and that's no surprise. Because it's low in calories, lactose-free, and packed with essential nutrients, almond milk makes an excellent choice for people who are trying to lose weight, have trouble digesting cow's milk, or have given up animal products for ethical reasons.

Here's what you need to know about the nutritional profile and many health benefits of almond milk.

What is almond milk?

Almond milk is made by soaking ground almonds in water and then straining the paste to eliminate any pulp. 

Almond milk is naturally vegan, soy-free, lactose-free, and gluten-free. 

Important: If you're avoiding gluten always look for "gluten-free" on the label and check the nutrition facts to ensure the product doesn't include any gluten-containing additives.

Unsweetened almond milk is also keto-friendly since it's low in carbs. However, look out for sweetened versions, which contain added sugar that can jack up the carb and calorie count.

Almond milk can be found at most supermarkets. It is available plain, or in sweetened and unsweetened flavors like vanilla and chocolate, and can be used as:

  • As a milk replacement in baked goods
  • Added to cereal in place of cow's milk
  • For creamy oatmeal
  • Added to smoothies
  • Added to protein shakes in place of cow's milk
  • As a creamer or milk substitute in coffee

Almond milk nutrition

The following nutrition facts pertain to a one-cup serving of unsweetened almond milk. This information can vary depending on the brand and whether or not the product has added sugar.

Almond milk benefits 

Here's what to know about the benefits and how it compares to cow's milk.

1. Low in calories

Related
How to decide between oat milk and almond milk — and which is best for your health

Almond milk is a great choice for weight loss or maintenance since it's low in calories, fat, and carbohydrates, says Gina Keatley, a certified dietitian-nutritionist at Keatley MNT. 

For comparison, one cup of unsweetened almond milk has: 

Important: Sweetened and flavored almond milk contains a higher calorie content — about 11.6 grams per cup.

2. Builds strong bones 

Almond milk is comparable to cow's milk when it comes to  calcium and vitamin D. 

Your body can't make calcium on its own. Therefore, you must consume it through your diet, or your bones will become fragile and break more easily, says Andres Ayesta, MS, a registered dietitian and founder of Planos Nutrition.

Meanwhile, vitamin D is essential for helping your body absorb calcium.

Note: Research has yet to determine whether calcium and vitamin D from fortified beverages is absorbed as easily and effectively by the body as foods where it naturally occurs.

3. Low in sugar 

While one cup of 2% cow's milk contains 12.3 grams of sugar, one cup of unsweetened almond milk contains none.

"Sugar is a source of empty calories, meaning it provides no nutrients nor the ability to make you feel full," says Ayesta. "This can lead to overconsumption and eventual weight gain. Consuming too much sugar has also been linked to an increased risk of cardiovascular disease, diabetes mellitus, liver disease, and dementia."

Important: Check the nutrition label before buying as sweetened almond milk can contain up to 21 grams of sugar.

4. High in vitamin E

Related
Vitamin E is a powerful antioxidant that can boost your immune system — here's how to get enough of it

Almond milk offers 10 milligrams of vitamin E per one-cup serving, which is about 50% of your DV. Meanwhile, cow's milk offers just about 0.1 mg of vitamin E per one-cup serving. 

Vitamin E acts as an antioxidant, protecting cells from damage-causing free radicals while also helping to maintain a healthy immune system and regulating inflammation, says Ayesta.

A 2015 study found a higher vitamin E intake was associated with a reduced risk of age-related cataracts, a clouding of the eye's natural lens that can compromise your vision. A 2013 review also found vitamin E supplementation is beneficial for promoting healthy brain aging and delaying cognitive decline in those with Alzheimer's disease.

Potential downsides of almond milk

  • Contains tree nuts, meaning it's not suited for those with an allergy. 
  • Lacks protein, with only one gram per one-cup serving.
  • Lacks B vitamins (unless fortified) like riboflavin or vitamin B12
  • May contain additives including emulsifiers like lecithin and carrageenan. A 2017 test-tube study found carrageenan may negatively impact gut cells, but more research is needed.

Insider's takeaway

Provided you opt for an unsweetened and fortified variety, almond milk is a healthy, low-calorie choice for those looking to limit their sugar and carbohydrate intake while also meeting their daily needs for calcium, vitamin D, and vitamin E. 

It's suitable for anyone: vegetarian, vegan, lactose-intolerant, or on a gluten-free or keto diet, as long as they don't have an almond or tree nut allergy. 

Источник: https://www.insider.com/almond-milk-nutrition

Oat Milk Vs. Almond Milk: Which Is Better?

Plant-based milk sales have blown up over the last decade, and with it, the non-dairy options have grown tremendously. We're breaking down the almond and oat milk health benefits, flavor, and consistency to help you choose the best option for you.

Since 2010, the almond milk market has slowly and steadily grown, surpassing soymilk as the most-purchased dairy alternative for vegans. 

The growing market has also made extra room for other dairy-free milk alternatives to emerge, all offering their own unique health benefits, texture, and taste. 

One of our favorite plant-based milk options is oat milk, made of, you guessed it, oats! This nutty-tasting, creamy milk is high in fiber and rich in A, D, and B vitamins.

Is almond milk good for you, or are other alternatives superior? Can oat-based milk dethrone the reigning champ, almond milk, as the ultimate plant-based milk? 

We've explained more below about both types of milk, including almond and oat milk nutrition facts and the pros and cons of each, so you have the knowledge you need to make your own decision.

What is oat milk?

As oat milk began development within the 1990s, it's a relatively young product compared to other plant milk. From 2017 to 2019, sales increased by ten times, and they continue to multiply. 

The thick and creamy texture is very similar to cow's milk, allowing oat milk to be an optimal choice for many baristas, as its thickness allows it to steam better than cow’s milk. The slightly nutty, oaty flavor also complements the espresso tremendously well. 

What's in oat milk?

To make oat milk, manufacturers mill whole oats and mix them with warm water. They treat the oats with enzymes. Heat is then applied to the mixture to thicken it before it’s strained and fortified with extra vitamins and minerals.

Oat milk comes in cartons in its original state, or as ice cream, coffee creamer, yogurt, and more.  

What is almond milk?

Almond milk originally comes from the Middle East sometime around the 13th century as an acceptable product to consume during the religious fasting season. 

It has a nutty flavor and thinner consistency than most cow's milk, more similar to skim than 2%. It is the highest-selling plant-based milk substitute by a long shot - $1.2 billion in 2018, compared to soy milk's relatively measly $230 million. 

What's in almond milk? 

This simple recipe involves soaking almonds in water, grinding the nuts, and removing the pulp. The resulting almond milk gets fortified with essential vitamins and minerals for added nutrition. 

Oat vs. almond: A side-by-side comparison

There are significant differences in healthy vs. unhealthy foods, and neither of these kinds of milk is the wrong choice per se. There are pros and cons of each milk option, which may sway you in one direction or another based on what you want to get out of your plant-based milk.

Macronutrients: Nutrition information per cup

Is oat milk healthy, or is almond milk superior? Do the benefits of almond milk outweigh those of oat milk? Let's take a look at the macronutrient breakdown of both.

Nutrient

Calories

  1. 60 kcal
  2. 120 kcal

Protein

Carbs

Fat

Fiber

As you can see, a cup of oat milk contains exactly double of all the macronutrients almond milk contains, likely because it's a thick and less watered-down product. 

Micronutrients: Vitamin and mineral breakdown

Both oat milk and almond milk become fortified in the production process. This means that both kinds of milk contain decent calcium, vitamin A, and vitamin D amounts. 

Unlike almond, though, oat milk offers a few different vitamins, namely riboflavin and vitamin B12. Plant-based dieters are more susceptible to vitamin B12 deficiencies, and oat milk provides an excellent dietary source of this cell-strengthening vitamin. 

However, one of the benefits of almond milk that oat milk doesn't offer is 50% of your vitamin E RDI, a potent antioxidant that helps protect the body's cells. 

Pros and cons of oat milk

Its consistency is thicker, like cow's milk. 

Do you love the consistency of cow's milk? Oat milk is the closest plant-based substitute to milk's actual texture and flavor, making a more seamless transition for those that miss some animal-based favorites. 

It makes the best coffee creamer and steamed milk.

Oat milk's viscosity also makes it the superior option for coffee creamer, and the oat flavor beautifully complements roasted coffee notes, like chocolate, nut, and malts. Think about dipping oatmeal chocolate chip cookies in a hot mug of coffee - yum! 

It's sweet, neutral taste, higher fat content, and creaminess allow oat milk to steam and froth for the best plant-based latte or cappuccino. Oat milk also contains a fiber called beta-glucan, which helps build some extra thick, pillowy microfoam compared to other plant milk, which can fall flat. 

It's the best for baking. 

Vegan baking recipes call for plant-based milk, but for baking substitutions for cow's milk, most vegan milk is far too thin and will not create the same consistency. Oat milk is much closer to cow's milk, and you can use it in a 1:1 ratio with much better results. 

It's more sustainable.

The production of oat milk causes very little waste. There are massive oat acreages already, as oats are a large portion of the crops grown for animal feed, so the infrastructure is already there.

They have minimal input requirements, making them an easy to grow, low-maintenance option compared to other plant-based milk alternatives. 

It may contain gluten.

Some manufacturing plants that process oats also process wheat, and harvesting equipment is shared between differing crops, meaning oats and wheat fields often cross-contaminate each other in trace amounts. 

 Many oat brands and oat milk brands may contain gluten traces, so those with celiac disease should avoid oat milk that isn't certified gluten-free. 

Higher in carbohydrates.

This grain-based beverage is higher in carbs, so for those eating low-carb, the carbs in almond milk may be a better fit for your diet.

It's higher in calories.

Calories aren't always bad, and the calories in oat milk are pretty reasonable at 120 kcal per glass. 

Is oat milk fattening? No, it's a perfectly acceptable option for any healthy diet, but if you focus on eating a low-calorie diet, you may choose lower-calorie plant milk instead.

Pros and cons of almond milk

It contains healthy fats.

Almonds are high in healthy fats. Although much of the nutrition in almonds is lost when creating almond milk, it still contains a few grams of heart-healthy monounsaturated fats, which helps keep a load of our body processes running optimally. 

It's lower in calories and carbs. 

For anyone who is watching their weight, almond milk makes a great choice. Almond milk calories are half that of oat milk. For low-carb dieters, grain-based oat milk may not be your drink of choice - almond milk carbs are also half as much as oat milk carbs.

It isn't suitable for tree-nut allergies. 

Anyone with almond or tree-nut allergies will need to steer clear of almond milk and choose a nut-free option instead.

It's a strain on the environment.

Almond crops are a massive strain on the environment. These water-guzzlers are grown in drought-stricken California and require six times the amount of water to grow as an oat crop. 

Some vegans avoid almond milk as the growing process exploits honey bees raised and released on almond crops for artificial pollination. 

It contains almost no protein.

Although almond milk is low in calories, it's a double-edged sword - this thin beverage contains mostly water, so fiber, nutrients, and protein in almond milk are pretty low. 

Almond milk nutrition isn't going to give you a giant serving of any nutrient, but it will keep your overall caloric intake down.

Sweetened vs. unsweetened

Whether you choose oat or almond milk, both are only as good as the variety you choose. To avoid unhealthy added sugars, go for the unsweetened options.

Final notes: Oat milk or almond milk?

Both oat milk and almond milk are a relatively healthy part of any diet, each offering some vitamins, minerals, and a bit of fiber. If you strongly prefer one over the other, stick with your favorite. 

We prefer the taste and texture of oat-based milk, as it most closely resembles cow's milk. It's higher in calories, fat, and carbs, but it is a nutrient-dense food that keeps you feeling full a lot longer than almond milk.

From an environmental perspective, oat crops and production is a lot better for the environment and doesn't affect bees, while almond crops are very high-maintenance. 

And for these reasons, we've decided on a clear winner - oat milk!

Источник: https://tofubud.com/blogs/tips/oat-milk-vs-almond-milk

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