Is it really better to drink almond milk instead of cow's milk?

Do you also buy a packet of cow's milk when you go to the supermarket, or do you look at the new products like almond milk and soy milk? In fact, these days, we see many people turning to plant-based milks instead of cow's milk. So today, let's talk about the most popular of these, 'almond milk'. Is this really good for our bodies? Who is it really suitable for? Let's understand all this precisely and simply.

Simply put, what is almond milk?

Very simple. Almond milk is a drink made by combining almonds and water. This is not an animal milk, but a plant-based milk. The biggest and most important thing about it is that it does not contain lactose .

Now you may be wondering what lactose is. Lactose is a type of sugar that is naturally found in animal milk, such as cow's milk. Some people have difficulty digesting this lactose. We call it `Lactose Intolerance`. That's why drinking cow's milk causes bloating, stomach pain, and diarrhea. So almond milk is a great alternative for such people. Also, people who do not use any animal products (Vegan) use almond milk a lot.

What's really in store-bought almond milk?

If we look at the label of the almond milk packet we buy from the store, we can see that it contains other things besides almonds and water.

• Vitamins and minerals: Many brands add things like calcium, vitamin D, and vitamin E. This increases the nutritional value.
• Sugar: Some varieties have added sugar or other sweeteners to add sweetness. These are labeled "Sweetened."
• Stabilizers: These are added to milk to help it curdle, stay smooth, and keep longer.

Now let's look at the big nutritional difference between sweetened and unsweetened almond milk.

From this table, you can see how many calories and how much sugar each type of added sugar has.

What are the health benefits of drinking almond milk?

If chosen correctly, almond milk provides us with several benefits.

• Rich in Vitamin E: Almond milk is a good source of Vitamin E. Vitamin E is a powerful antioxidant that is very important for our immune system and blood vessels. These antioxidants protect our cells from free radicals that damage them.
• Calcium for Bone Health: Many almond milks in stores have added calcium. Calcium is essential for keeping our bones strong. This also helps protect against diseases like osteoporosis.
• Low in calories and carbohydrates: Unsweetened almond milk is much lower in calories and carbohydrates compared to cow's milk. Therefore, it is a good option for those trying to control their weight and those with diabetes (`Diabetes Mellitus`) because it does not immediately raise blood sugar levels.
• Good for the heart: Almonds help reduce bad cholesterol (`LDL`) and increase good cholesterol (`HDL`) levels in our body. Therefore, they indirectly help in heart health.

The difference between almond milk, cow's milk, and oat milk

Let's look at the differences between these three types of milk in this table.

Disadvantages and things to consider

Along with the benefits, there are a few things we need to be aware of when using almond milk. These are very important.

1. Very low protein intake

This is the biggest drawback of almond milk. As you can see from the table above, almond milk has a very small amount of protein compared to cow's milk. Protein is essential for our body's growth and muscle building. Therefore, if you use almond milk instead of cow's milk, you need to be especially careful about meeting your protein needs from other meals.

2. Not suitable for babies

3. Nut Allergies

If you are allergic to almonds or other nuts, drinking almond milk can cause a severe allergic reaction. Therefore, such people should avoid almond milk completely.

4. Thyroid problems

Almonds may contain compounds (goitrogens) that can interfere with the thyroid gland's ability to absorb iodine. Therefore, if you have hypothyroidism, avoid drinking large amounts of almond milk. If you have concerns about this, it's best to talk to your family doctor for advice.

How to make it at home? How to use it?

You can also make fresh almond milk at home, rather than buying it from the store. It's not as difficult as you might think.

• First, take about a cup of almonds and soak them in water overnight.
• The next day, drain the water and blend the soaked almonds well with about 2 cups of water.
• Then strain this mixture through a clean piece of cloth or a fine-mesh strainer.

If you like, you can add a little vanilla, a piece of cinnamon bark, or even a date or two if you want a sweeter taste while blending.

You can use this as a substitute for anything you would normally use cow's milk for.

• Eat with cereal
• Make coffee and tea.
• Make smoothies or shakes
• When making things like pancakes