Why almond milk is not always a good choice
'02.03.2021'
Source: womenshealthmag.com
Almond milk is everywhere. You add it to coffee, mix cocktails based on it, or simply drink it straight out of the box. Yes, the milk is a little watery. But the product is made from almonds - which means it simply has to be healthy, right?
Let's say this is not always the case. In the review Journal of Food Science and Technology from 2017 of the year referenced Women's Health Mag, states that in fact the most useful milk can be considered soybean, and not almond. In addition, two major almond milk producers in America have recently been charged for reporting on labels that mislead the consumer.
“Plant-based milk is a great alternative for those who are milk intolerant and cut back on animal products for any reason,” says Dr. Sharon Palmer.
However, everything is not so clear. Is it right for you almond milk? Let's examine its composition (for one cup):
- Calories: 39
- Fat: 3 g
- Protein: 1,5 g
- Carbohydrates: 1,5 g
- Sugar: 0 g
- Calcium: 516 mg (52% daily value)
Compare this with what you get in one cup of unsweetened soy milk:
- Calories: 80
- Fat: 4 g
- Protein: 7 g
- Carbohydrates: 4 g
- Sugar: 1 g
- Calcium: 299 mg (29% daily value)
But what is contained in one cup cow milk 2% fat content:
- Calories: 123
- Fat: 4 g
- Protein: 8 g
- Carbohydrates: 11,8 g
- Sugar: 12,4 g
- Calcium: 295 g (29% daily value)
Pros and cons of drinking almond milk
The main plus is the low content fat and calories, which makes it an excellent basis for cocktails and diets losing weight.
Disadvantage - low content squirrel, just 20% of what you get in a glass of soy milk and 18% of what you get in a cup of cow's milk. Despite the fact that almonds themselves are rich in protein, in the form of milk, its content drops sharply. Moreover, the percentage varies in the products of different manufacturers - sometimes it is only 2%. Some types of almond milk are fortified with protein, which means that legume protein is added to the mixture to enhance the satiating effect of the drink.
On the subject: Why immigrants from post-Soviet countries don't drink American milk
Concerning calcium, it varies from brand to brand - from 10 to 45 percent of the daily requirement, depending on whether calcium is added during fortification.
“In general, almond milk is not very nutritious plant milk, even if you compare it to soy milk, which is similar in composition to cow's milk,” says the expert.
And yet, should you drink it?
If you buy packaged almond milk from time to time without using it as your main source of nutrients (protein, calcium), then almond milk is quite a good product. But if you rely on plant-based milk as an important part of the ation - for example, if you are vegan or avoid dairy products - choose a nutrient-fortified product to give yourself more benefits.
“Read labels and choose wisely,” the specialist concludes.
