Almond Milk: Uses, Benefits, Side Effects By Dr. Dr. Rajeev Singh

Introduction:

In recent times, there has been a rise in the popularity of plant-based foods. The popularity of veganism, allergy to cow’s milk and lactose intolerance led to rising demand for plant-based milk alternatives. Almond milk is the best choice due to its nutritional content.¹  

Almonds are the most consumed nuts in the world and the scientific name of the Almond is Prunus dulcis which belongs to the Rosaceae family. Almonds are highly nutritious and beneficial for health in many ways. The almond is an indigenous nut of Central Asia and currently, almonds are cultivated all over the world in the hot and dry Mediterranean regions. The USA, Spain and Australia are the top producers of almonds respectively. Almonds are considered a healthy snack and there are various products derived from it which might be equally healthy.² In India we commonly call almonds badam and we simply eat them raw or use them for making delicious drinks like badam milk or badam shake. Almond milk is derived from almonds and is used as a plant-based milk alternative. Read along to find out more about almond milk and its potential uses. 

Nutritional Value of Almond Milk:

Almond milk contains the energy of 19kcal in 100gms. It contains the following nutrients in it:

• Carbohydrates: 0.67g 
• Protein: 0.66g 
• Lipids: 1.56g
• Fibre: < 0.75g
• Iron: 0.12mg
• Phosphorous: 19mg
• Calcium: 158mg
• Magnesium: 8.2mg
• Manganese: 0.056mg
• Zinc: 0.08mg
• Sodium: 59mg 
• Potassium: 49mg

Vitamins present in almond milk: 

• Vitamin A (retinol) 
• Vitamin B1 (thiamin) 
• Vitamin B2 (riboflavin) 
• Vitamin B3 (niacin) 
• Vitamin B5 (pantothenic acid) 
• Vitamin D (cholecalciferol)³ 

Also Read: Soy Milk: Uses, Benefits, Side Effects By Dr. Rajeev Singh

In my experience, almond milk has been introduced and promoted as a suitable milk alternative for individuals with cow’s milk allergy or lactose intolerance, including both children and adults. Studies have shown that almond milk can be an effective solution for children with milk allergies or intolerances, sometimes even outperforming other alternatives like soy-based meals and protein hydrolysate formula.

Dr. Rajeev Singh, BAMS

Properties of Almond Milk:

Almond milk might possess the following properties: 

• It might act as an antioxidant 
• It might have a lipid-lowering property 
• It may act as a laxative agent 
• It might be a prebiotic   
• It might boost immunity¹ 

Also Read: Coconut Milk: Uses, Benefits, Side Effects By Dr. Smita Barode

Potential Uses of Almond Milk for Overall Health:

Almond milk is a rich source of calcium and fats. It has a low-calorie count and is compared nutritionally better than other plant-based milk alternatives. It might have the following potential uses for human health. 

1. Potential uses of almond milk for oxidative stress

Vitamin E cannot be prepared in the body and must obtain from the food source. Almonds are a rich source of vitamin E and contain a functional unit alpha-tocopherol which helps in deactivating the free radicals. Thus, Almond milk may eliminate or deactivate the free radicals and may help in reducing oxidative stress. Further research is needed to claim these properties of almond milk.¹ 

2. Potential uses of almond milk for cholesterol 

Almonds have a compound called arabinose in the walls of their cells. This compound might help in lowering blood cholesterol. Therefore, almond milk might have cholesterol-lowering properties. However, more research is required to confirm such claims.¹  

3. Potential uses of almond milk as a prebiotic 

Prebiotics are components which help the growth of good bacteria in our body which facilitates good health. The arabinose present in almond cell walls might have a prebiotic potential and was further Mandalari et al., explored that almond seeds may act as prebiotic. It was further seen in the study that almonds might increase the population of the bacteria bifidobacteria and Eubacterium rectale. There is a need for more research to explore the potentiality of almond milk as a prebiotic.¹ 

4. Potential uses of almond milk for the heart 

Several studies have shown that the risk of coronary heart disease may decrease with the consumption of nuts. Moreover, the consumption of almonds has been included in the Portfolio Eating Plan for people with heart diseases, due to its potential cholesterol-lowering effect. It was observed that regular consumption of almonds might work as medicine which is prescribed by doctors for heart diseases (statin-like effect). This might be because almonds are low in saturated fats. Therefore, almond milk might be helpful in the maintenance of heart health and may safeguard the heart against coronary heart diseases.⁴ However, more research is required and consult a doctor for advice and do not self-medicate.  

5. Potential uses of almond milk for weight management 

A lower body mass index (ratio of fats to body mass, calculated based on individual height and weight) was observed in people who eat nuts frequently. It was seen in studies that almonds are rich in fibre and protein and might help in weight management by increasing satiety (satisfaction of eating) and suppressing appetite. This might help in lowering the glycaemic index (conversion of carbohydrates to glucose in the blood). Therefore, almond milk might also help in healthy weight management.  However, more research is required, therefore, kindly consult a professional for advice.⁴ 

6. Potential uses of almond milk for diabetes 

Several studies have shown that almond milk might lower the conversion of carbohydrates into glucose. Thus, it might help lower blood glucose levels by decreasing the glycaemic index (the ability of carbohydrates to increase blood glucose). Therefore, collectively, these effects might be helpful against diabetes. However, more research is required to prove the potentiality of almond milk for diabetes. Kindly consult a doctor for proper diagnosis and management of diabetes. Do not self-medicate.⁴ 

Though there are studies that show the potential uses of almond milk in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of almond milk on human health.  

Also Read: Oat Milk: Uses, Benefits, Side Effects By Dr. Smita Barode

Almond milk is a suitable choice for individuals who are conscious of their calorie intake or following a low-carbohydrate diet. Almond milk is known for its low calorie content. On average, it contains around 30 to 50 calories per serving, with a median value of 35 calories. In terms of macronutrients, almond milk is relatively low in carbohydrates, ranging from 0.25 to 3 grams, and it provides a moderate amount of protein, ranging from 1 to 5 grams.

Dr. Smita Barode, B.A.M.S, M.S.

How to Use Almond Milk?

Almond milk can be drunk as it is available without adding anything to it. As it is a plant-based milk alternative, it can be used in all the ways that milk can be used. For example, it can be used for making your daily tea and coffee. You can also replace the milk in your cereal with almond milk. Likewise, you can use almond milk for making your favourite desserts too! 

You must consult a qualified doctor before taking almond milk in large quantities or any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.   

Also Read: Goat Milk: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Did you know that almonds were commonly considered the king of nuts? They are not only delicious but also packed with essential nutrients such as proteins, healthy fats, minerals, and vitamins. Including almond milk in your diet can be a great way to add a tasty as well as nutritious beverage to your meals.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Side Effects of Almond Milk:

Almonds might induce an allergic reaction in some individuals. As almond milk is made out of almonds, it might also cause allergies. Around 1-2% of the people in the world are known to have food allergies and nuts have the potential to cause severe allergic reactions (anaphylaxis). It might be fatal, therefore, people should be extremely careful and make sure that they are not allergic to almonds before consuming almonds. ⁴  

Precautions to Take With Almond Milk:

People who are allergic to almonds should avoid almond milk as it can cause an allergic reaction. Almond milk might cause severe allergies in susceptible individuals. Therefore, kindly be cautious.⁴  

Interactions With Other Drugs:

Almonds might react to drugs and alter their activity. However, no such specific information is available. There is a need for more research on this subject. Therefore, kindly consult and confirm with a doctor if it is safe for you to consume almond milk, especially if you are undergoing any treatment and are on medication for the same. 

Also Read: Buffalo Milk: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Frequently Asked Questions (FAQs)

References:

1. Sethi S, Tyagi SK, Anurag RK. Plant-based milk alternatives an emerging segment of functional beverages: a review. J Food Sci Technol [Internet]. 2016 Sep 2;53(9):3408–23. Available from: http://link.springer.com/10.1007/s13197-016-2328-3 

2. Barreca D, Nabavi SM, Sureda A, Rasekhian M, Raciti R, Sanches Silva A, et al. Almonds (Prunus dulcis Mill. D. A. Webb): A source of nutrients and health-promoting compounds. Nutrients [Internet]. 2020;2020:672. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146189/ 

3. FoodData Central. Almond milk, unsweetened, plain, refrigerated [Internet]. U.S. Department of Agriculture. [cited 2022 Sep 1]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2257045/nutrients 

4. Richardson DP, Astrup A, Cocaul A, Ellis P. The nutritional and health benefits of almonds: a healthy food choice. Food Sci Technol Bull Funct Foods [Internet]. 2009 Sep;6(4):41–50. Available from: http://www.atypon-link.com/IFIS/doi/abs/10.1616/1476-2137.15765 

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