Milk is a rich source of essential nutrients, such as calcium, protein, and vitamins like vitamin D. It promotes bone health, supports muscle growth, and contributes to overall nutritional balance. However, certain types of milk like almond milk, are said to aid in weight loss. But how true is the claim? In this article, we discuss what almond milk is, types, how it is extracted, and its benefits. Dr Edwina Raj, Head of Services, Clinic Nutrition & Dietetics, Aster CMI Hospital, Bengaluru, shares insights.
Types Of Almond Milk
Almond milk is made by blending soaked almonds with water and then straining the mixture to remove solids. The resulting liquid is a creamy, dairy-free milk alternative that can be used in various recipes and beverages. It can be of several types including:
Original almond milk: This is the most basic and widely available type of almond milk, which is made from a blend of almonds and water, with no additional flavourings or sweeteners.
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Sweetened almond milk: Unlike original almond milk, it has added sweeteners like cane sugar, agave syrup, or other natural sweeteners. This type is often enjoyed as a standalone beverage and can also be used in recipes to add a touch of sweetness.
Flavoured almond milk: Almond milk also comes in different flavours including vanilla and chocolate. The former is made from vanilla extract or natural vanilla flavouring, whereas the latter is flavoured with cocoa or chocolate and can be either sweetened or unsweetened.
Almond milk with added nutrients: There are certain brands that offer almond milk fortified with additional nutrients such as vitamins like vitamin D and B12, minerals like calcium, and sometimes even protein. This type aims to provide a more nutritionally balanced milk alternative.
Blended almond milk: Some almond milk products are blended with other plant-based ingredients like coconut or cashews to enhance flavour and creaminess.
Can Almond Milk Aid In Weight Loss?
Dr Raj says, “Almonds are as such an excellent source of healthy unsaturated fats, low in carbohydrate along with adequate essential nutrients such as protein, antioxidants, vitamins and minerals.”
“Almond milk being a plant based milk is free from lactose, well tolerated and accepted widely. Since it is low in carbohydrate and high in healthy fat, it supports weight loss,” she adds.
Studies suggest almond milk is helpful for aiding weight loss due to its low calorie content compared to cow’s milk. It is also said to be lower in carbohydrates, making it a suitable option for those watching their carb intake.
Although almond itself contains high calories, almond milk, which is diluted with water, is considered to be a low calorie drink, effective for weight loss. One cup of almond milk contains only 39 calories, which is half the amount of calories in a cup of skim milk, as per the US Department of Agriculture (USDA).
As per USDA, unsweetened almond milk is said to contain just 1.4 grams of carbs per 1 cup, which is equal to 240 mL, as well as 37% of the Daily Value (DV) for calcium and 46% of the DV for vitamin E, making it a good option for a healthy keto diet.
A ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan designed to shift the body into a state of ketosis, where it relies primarily on fat for energy instead of carbohydrates. This metabolic state can potentially promote weight loss and may offer benefits for certain health conditions, but it requires careful planning and monitoring of macronutrient intake.
However, its effectiveness in weight loss depends on overall dietary choices and calorie intake. It’s essential to consider portion sizes and ensure that almond milk is part of a balanced diet along with other healthy foods and regular physical activity for effective weight management.
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Other Benefits Of Almond Milk
Almond milk offers several other benefits. It is a dairy-free alternative, an excellent option for those who are lactose intolerant, allergic to dairy, or following a vegan diet.
According to Dr Raj, its composition of healthy fat is high, helps to manage your heart health and works on your appetite to make you feel full. This early satiety aids to control high appetite while managing your weight.
In general, almonds cause significant reductions in total cholesterol, LDL-C, and triglycerides levels, while having no significant impact on HDL-C levels, according to a systematic review published in the Journal Nutrients.
Almonds also contain vitamin E, which can promote healthy skin and protect against oxidative stress. It plays an important role in maintaining a healthy immune system by supporting the function of immune cells and their response to infections.
In addition, homemade unsweetened almond milk or fermented almond milk can be a great choice for weight watchers, but you cannot vouch for your daily protein requirement through almond milk alone since it is low in protein compared to soya milk or cow’s milk, says Dr Raj.
Conclusion
Almond milk presents a range of benefits that contribute to overall health and well-being. As a dairy-free alternative, it accommodates lactose-intolerant individuals and those following vegan diets. It offers a heart-healthy option by being low in saturated fats and cholesterol while being rich in unsaturated fats. The presence of nutrients like calcium and vitamin D supports bone health, while vitamin E content may promote skin health and act as an antioxidant. Almond milk’s potential role in managing blood sugar levels and aiding in weight management adds to its versatility. However, it’s crucial to select unsweetened or minimally processed varieties to fully harness these benefits and ensure they align with individual dietary preferences and goals. Speak to a professional before you start any changes to your diet.
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