Almond Milk Benefits and Side Effects

By Dr. Sachin Singh | 26th Oct 2021

Almond Milk Benefits and Side Effects

Almonds are a nutrient-dense food. They are a concentrated energy source. They are a strong source of B-vitamins and help to boost vitamin E levels. Almonds are high in monounsaturated fatty acids, which cut LDL cholesterol and lower the risk of heart disease (bad cholesterol). They are also high in fibre.

Almonds can be used in sweets, morning cereals, and milkshakes, and almond flakes can be used to make delightful almond milk. In addition, because of the growing environmental issues associated with cattle agriculture, demand for plant-based alternatives is skyrocketing.

As a result, almond milk is one of the greatest choices for vegans, lactose intolerant individuals, and those who dislike the flavour of traditional dairy milk. This article will explain the benefits of almond or badam milk, as well as the nutrients and adverse effects of badam milk.

What is almond milk?

Almond milk is something that is obtained from the nuts of almonds. This plant-based milk has a nutty flavour and a creamy texture. It has zero cholesterol and lactose present, making it a perfect drink for lactose-intolerant people. Sugar-free almond milk is also available in the market, which is a good option for those who prefer sugar-free almond milk. Hence badam milk is recommended as the best option for people who do not consume dairy products.

Almond milk nutrition

  • Energy: -15
  • Energy (KJ): – 65
  • Protein: -0.4
  • Total lipid fat: -0.96
  • ash(g): – 0.79
  • carbohydrates, by diff (g): – 1.31
  • Fibre, total dietary (g): -0.2
  • Sugar, total including NLEA: -0.81
  • Sucrose: -0.81
  • Starch: -0.07
  • Calcium: -184 mg
  • Iron: – 0.28
  • Water: – 96.54

This milk is high in lipids, fibre, and energy but low in fat. As per the USDA, almonds contain minerals like magnesium, iron, calcium, zinc, potassium, and sodium. The other vitamins present in almond milk are vitamin B, riboflavin, niacin, thiamine, vitamin E, and C.

Almond milk or badam milk health benefits

Almond milk benefits in reducing blood pressure:

According to the scientific research report, badam milk or almond milk helps maintain and reduce blood pressure. Almond milk is the best alternative for people who have an intolerance to dairy and soy products. All the vitamins and minerals of dairy and other soy products are present in almond milk. The blood movement in the body takes place through veins. They must be able to contract and expand freely to allow for the free passage of blood to and from the various areas of our bodies.

This is dependent on vitamin D and minerals like phosphorus to keep them in good shape. High blood pressure can be caused by blockages and poor blood flow within the veins, which can be a life-threatening medical disease. These nutrients may be low in persons who do not drink soy or dairy products, therefore almond milk can help to replace those nutrients and keep the heart in good shape.

Almond milk or badam milk benefits in maintaining a healthy heart:

As almond milk does not have cholesterol it is perfect for a healthy heart. According to the report published in Circulation journal, almonds consumption may help reduce the risk of heart attack and other coronary heart diseases. It is better than any other foods that add to bad cholesterol or LDL, the main culprit for many heart issues. Potassium in almond milk acts as a vasodilator and reduces the strain and tension on heart health.

Almond milk or badam milk benefits in strengthening muscles:

Consuming the correct food is essential in muscle building, especially food containing minerals and vitamins that have a tremendous or direct impact on muscle mass. Badam milk is rich in riboflavin, vitamin b, and calcium that work with other nutrients like iron to regulate muscle growth.

Almond milk or badam milk benefits in improving kidney health:

minerals such as potassium and calcium are harmful to the kidneys if present in an excess amount in the body. There is a minimal amount of potassium and phosphorus present in badam milk compared to soy and dairy products. Hence, it is advisable for people suffering from kidney conditions to reduce their intake of food containing potassium and calcium in high amounts. Almond milk is also beneficial for people trying to minimize the presence of potassium in their bodies.

Benefits to skin health:

Skin health relies on different minerals and vitamins for its proper functioning. Badam milk has plenty of vitamins that aid in maintaining skin health. Along with the vitamins, almond milk is also rich in antioxidants, which play an essential role in repairing damaged skin and regulating vitamin A. These vitamins are present in both the badam milk that is processed commercially and the one that is processed at home. 

Benefits of improving vision:

This milk is rich in minerals and vitamins, including vitamin A which is very important for the proper functioning of the eyes. The use of smartphones, tablets, and computers has increased in most officers and homes nowadays. Continuous use of these devices can affect the vision of the user. Hence for the proper functioning of the, increase the intake of vitamins that you can get quickly from the badam milk

Helps in strengthening bones:

Badam milk contains calcium-rich is essential for maintaining and forming bones and death. Calcium is required for relaxing muscles, maintaining a normal hard, and blood clotting. Incorporating almond milk in the diet will help supply calcium to the body by benefiting the healthy bone growth of infants and adults. It is also an excellent source for reducing the risk of osteoporosis. Hence almond milk is perfect for bone strengthening.

It gives boosting immunity:

Badam milk has various minerals and nutrients which aid in maintaining a healthy immune system. The immune system protects our body from microorganisms and germs that may cause multiple health issues. Intake of badam milk aids in keeping the body’s first line or primary line of defence solid and healthy.

By seeing so many benefits of badam milk, you indeed feel tempted to make this milk a part of your regular diet. However, this tasty drink with so many benefits can adversely affect your health if consumed excessively or allergic to nuts.

Almond milk is a popular allergic nut; hence if anyone with nut allergies consumes almond milk, it can lead to nausea, diarrhoea, and swelling in the facial region.

Side Effects

Effects on the thyroid gland

Almonds can adversely affect the thyroid gland as it contains a goitrogenic substance. It can lead to the enlargement of the thyroid gland as it affects the assimilation of Iodine.

High sugar level

It contains lots of sugar, which can lead to harmful effects on one’s health when consumed in excess.

Milk allergies

people who are lactose intolerant (that are allergic to lactose) may also face side effects of badam milk if consumed in excess.

Skin reaction

Consumption of this milk can also lead to skin reactions like eczema, hives, and itching. This reaction mainly occurs within 10 minutes or after an hour.

Badam milk is a nutritious, tasty milk alternative that has many health benefits. It can be used anyway; however, apart from its nourishing nature, it also has some severe side effects on the body if consumed in excess. 

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