Why are more and more people turning to almond milk as an alternative to traditional cow's milk? This nutty alternative not only offers a pleasant, mild taste, but is also versatile in the kitchen, from smoothies to breakfast recipes to baked goods. In this article, we'll look at what makes almond milk so special and how you can best incorporate it into your diet.
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What is almond milk?
Almond milk begins its journey, as the name suggests, as simple almond nuts. The production process is similar to that of oat milk and soy milk. The first step is to soak the kernels in water, often overnight. This soaking is crucial as it softens the almonds and facilitates the release of nutrients.
After the almonds have been soaked, they are thoroughly rinsed and ground into a fine paste. In this step, the soaked almonds are processed in a high-performance blender together with fresh water. The mixing ratio of almonds to water can vary, but typically about one cup of almonds is used with three to four cups of water, depending on the desired consistency of the milk.
The mixture is then filtered, usually through a fine nut milk bag or a fine-mesh sieve. This filtration process separates the solid almond residue, often known as “okara”, from the liquid milk. The result is a smooth and creamy liquid that we know as almond milk or almond drink. The remaining almond residue can be used in various recipes or dried and processed into almond flour, which helps to reduce waste.
The natural ingredients and careful manufacturing process give almond milk its characteristic, slightly nutty flavor and creamy texture, which sets it apart from other plant-based drinks. This makes it not only a delicious alternative to animal milk, but also a versatile ingredient in the kitchen.
Almond milk and its low-calorie nutritional profile
Almond milk is a popular choice among plant-based milks, mainly due to its low calorie content and pleasant nutty flavor. Typically, the nutritional composition per 100 ml of almond drink looks something like this:
| Nutrient | Amount |
| Calories | 30 kcal |
| Protein | 1 g |
| Fat | 2.5 g |
| Carbohydrate | 1 g |
| Fiber | 0.5 g |
| Calcium | 120 mg (fortified) |
Nutrients in 100 ml almond milk
Although almond milk is not the most protein-rich or nutrient-rich option among plant-based drinks, it is often appreciated for its unique flavor and versatility in various recipes. It is also a good source of vitamin E and is often fortified with calcium, making it a useful addition to lactose-free or vegan diets.
Macronutrients in almond milk
As the nutrient table shows, almond milk is particularly low in calories and fat. Below, we take a closer look at the individual macronutrients:
A lightweight when it comes to proteins
With only about 1 gram of protein per 100 milliliters, almond milk offers a relatively low protein content compared to other plant-based milk alternatives. For example, soy milk contains about 3 to 4 grams of protein per 100 milliliters. For people who want to increase their daily protein intake, almond milk is therefore not the optimal choice. However, if you already eat a high-protein diet, it is a delicious option.
Almond milk as a source of healthy fats
Although the low-calorie plant-based drink is made from almonds, the fat content is surprisingly low at around 2.5 grams per 100 milliliters, especially compared to the fat content of whole almonds. A single almond contains about 0.7 grams of fat, which means that a handful of almonds (about 28 grams or about 23 almonds) already provides around 16 grams of fat. This shows that during the almond milk production process, much of the fat and calories remain in the solids, which are later removed.
The fat that remains in almond milk is mostly made up of healthy unsaturated fatty acids, including omega-3 fatty acids. These play a crucial role in heart health by helping to lower cholesterol and providing anti-inflammatory effects. Therefore, almond milk is an excellent choice for promoting heart health.
Carbohydrates and dietary fiber in almond milk
Almond milk is characterized by a very low carbohydrate content of only 1 gram per 100 milliliters. This makes it an excellent choice for anyone watching their calorie intake. With only 0.5 grams of fiber per serving, almond milk does not provide a significant contribution of dietary fiber. However, the low carbohydrate content helps those who want to eat a low-calorie diet without having to give up the pleasure of milk.
This combination of low carbohydrate content and moderate fiber makes almond milk a practical option for a calorie-conscious diet.
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Almond milk and its micronutrients
A closer look at the nutrients in almond drinks shows that they can be a good source of important micronutrients. Some of these are naturally present, while others are added to improve the nutritional profile.
Vitamin E: The protective shield for your cells
Almond drink is naturally rich in vitamin E, a powerful antioxidant that protects cells from oxidative stress. This vitamin is particularly known for its skin-protecting properties and ability to support the immune system. In almond milk, it helps to keep cells from the damaging effects of free radicals.
Fortified calcium: important for bones and more
Although almond milk doesn't naturally contain calcium, it is often fortified with it to better meet people's nutritional needs. Fortified calcium provides a valuable source of this essential mineral, which is important for developing and maintaining strong bones and teeth. This makes fortified almond drinks an especially important choice for people who are vegan or otherwise don't consume dairy products.
The importance of fortification
Fortifying almond milk with micronutrients like vitamins D and B12 is also common to address potential nutrient gaps in vegan and vegetarian diets. These vitamins are crucial for numerous bodily functions, including bone health and blood formation, and are often insufficiently available in purely plant-based food sources.
By fortifying almond milk, it becomes a more nutritious dairy alternative that can also support people with specific nutritional needs.
Almond milk in comparison to other milk alternatives
Almond milk is in direct competition with other popular plant-based drinks such as oat and soy milk. Each of these alternatives has its own benefits that make them suitable for different nutritional needs and preferences.
Almond milk impresses with calories and fat content
Almond milk is particularly well known for its low calorie content. At around 30 calories per 100ml, it is one of the lower calorie dairy alternatives on the market. This is in contrast to the higher calorie content of soy milk which contains around 54 calories per 100ml, and oat milk which often provides around 50 calories per 100ml. Almond milk is also low in fat, with around 2.5g per 100ml, which is mainly made up of healthy unsaturated fatty acids.
Plant-based protein drinks
Compared to the nutritional values of soy milk, which is considered a high-protein option with about 3.3 g of protein per 100 ml, almond milk offers significantly less protein with only 1 g of protein per 100 ml. If you take a closer look at the nutritional values of oat milk, it is on a similar level to almond milk.
The individual advantages of different milk alternatives
While soy milk offers high-quality proteins and isoflavones that have antioxidant properties, almond milk is often fortified with vitamins and minerals such as calcium, vitamin D and B12 to increase its nutritional value. Healthy oat milk is also often fortified and is known for its beta-glucan content, which can have a positive effect on cholesterol levels.
A dairy alternative for many dietary needs
Almond milk is also an excellent option for people with special dietary restrictions. It is naturally gluten-free and therefore well suited for those with gluten intolerance or celiac disease. It is also free of soy and lactose, making it a good choice for people who are allergic or intolerant to these ingredients.
So if you are looking for a low-calorie, gluten-free, nut-based milk alternative, almond milk is a good choice. You can either make the healthy almond milk yourself or buy it.
Almond drink in the kitchen
Almond drink can be used almost anywhere that cow's milk is traditionally used. Its creamy texture and slightly nutty flavor give smoothies, coffee and teas a special touch. It also provides an excellent base for preparing sauces and soups without overpowering the flavor. Almond milk is popular in baking because of its fat content, which makes cakes, muffins and even pancakes moist and light, adding a subtle almond flavor to each recipe.
Another advantage is that you can make almond milk yourself, which gives you control over the ingredients and allows you to avoid additives and sugar. The result is a fresh, all-natural almond milk that can be used in many recipes, and is particularly good in breakfast recipes, from creamy porridges to nutritious muesli.
Breakfast recipes with almond milk
Whether homemade or from the supermarket, almond milk is perfect for preparing delicious breakfast recipes and gives your porridge or cereal a wonderfully nutty flavor.
We'll start with a classic porridge recipe. You can refine the finished porridge according to your own taste preferences by using fresh fruit, nuts or seeds as toppings.
If you like it particularly fruity, a colorful smoothie bowl is always the right choice. Not a berry fan? The recipe works equally well with other fruits, such as mango.
Since almond milk is naturally gluten-free, it is particularly popular with people with coeliac disease or gluten intolerance. So, to finish, we have a gluten-free recipe for you with quinoa.
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Conclusion
Almond milk is a delicious alternative to cow's milk, known for its nutty flavor and versatile use in the kitchen. Despite its low protein content, it provides healthy unsaturated fat and is often fortified with essential nutrients such as vitamin E and calcium. These properties make almond milk particularly valuable for people who prefer a lactose-free or vegan diet.
Frequently Asked Questions
How healthy is almond milk?
Almond milk is low in calories and offers some health benefits, such as healthy unsaturated fatty acids and, when fortified, important vitamins and minerals like vitamin E and calcium. However, it is not particularly high in protein and contains only small amounts of fiber.
Is almond milk better than regular milk?
Whether almond milk is “better” than cow's milk depends on individual nutritional needs and preferences. Almond milk is lactose-free, low in calories, and contains no cholesterol, making it appealing to those who are lactose intolerant or those who prefer a vegan diet. However, it offers less protein and is often less naturally nutritious than cow's milk unless it is fortified.
Which is healthier, oat milk or almond milk?
Oat milk and almond milk each have their merits. Oat milk contains more carbohydrates and calories, making it a better source of energy, while almond milk contains fewer calories and less fat, which can be beneficial for calorie-conscious diets. Oat milk also offers the benefit of beta-glucans, while almond milk is a good source of vitamin E.
How much sugar is in almond milk?
Unsweetened almond milk typically contains no or very little sugar. However, the sugar content can vary, especially if the almond milk is flavored or additionally sweetened. It is important to read the nutrition label to check the exact sugar content.
