Almond drink: Why is it so nutritious?
(by Niki Voulgarakis – Dietitian/Nutritionist)
The almond drink is creamy with a wonderful unique flavor, which is consumed hundreds of years and is made by mixing ground almonds in a blender with water and some sweeteners.
However, it seems to be known to you that you avoid consuming dairy products due to an allergy to casein (cow’s milk protein) or because of intolerance to lactose (milk cow carbohydrate) or vegans as you use it as a substitute for milk and milk products from soybeans, because of their unique beneficial properties.
At the same time, it provides an abundance of nutrients such as dietary fiber, protein, magnesium, zinc, iron, potassium, calcium, phosphorus, antioxidants, flavonoids and monounsaturated fat. Simultaneously, it is a rich source of vitamin E, D and A.
On the other hand, it is lactose-free, without cholesterol, low in saturated fat and calories (24kcal / 100ml). Moreover, it is available in several stores in a variety of flavors (simple, chocolate, vanilla, unsweetened) and different companies.
The almond drink contains no cholesterol nor lactose. Therefore, it helps in lowering cholesterol and is an ideal choice for those who experience intolerance or allergy to cow’s milk.
Although further research is needed, the present findings indicate that the almond drink may be an effective substitute for infants with allergy or intolerance to cow milk.
Due to its high content of vitamin E may help to prevent cancer, slow aging, boost the immune system and “gives” a healthy – glowing skin.
Additionally, it can reduce “bad” cholesterol (LDL) (flavonoids), while it increases “good” cholesterol (HDL)(monounsaturated fatty), therefore it is a healthy choice, especially for you who experience cardiac problems.
In contrast, cow milk contains more calories and fat than almond drink, so prefer the second one if you are trying to loss or maintain a healthy weight.
However, the almond drink contains less protein than cow milk (1 gram protein per cup while the cow milk 8 grams per cup), but it contains iron and riboflavin (B2) ingredients that promote muscle growth and healing.
It is worth noting that many almond drinks are fortified with vitamins A (for better vision and skin), D and B12, giving a significant proportion of the daily recommended intake of these nutrients.
Vitamins A and D are important for maintaining a healthy immune system, and vitamin B12 is an important component because it contributes to proper functioning of the nervous system, including the production of red blood cells and DNA. Furthermore, many companies enrich almond drink with extra calcium, which is essential structural component for bones and teeth, minimizing the risk for osteoporosis and regulates blood pressure.
Also, it helps to treat constipation, the proper functioning of the digestive system and regulate blood sugar levels, due to fiber containing (1gram per serving). In addition, it can be consumed by diabetics because of its low glycemic load.
Finally, it has no antibiotics or hormones like most milks and does not require refrigeration before opening. In conclusion, try to read the labels of products to choose the best for you that will fit your dietary needs and preferences.
Some ways to integrate the almond drink in your diet instead of cow’s milk:
ice cream (frozen bananas with honey and almond drink)
smoothies (fruit: banana or strawberries, crushed ice and almond drink)
with whole grains
sweet cream pudding
recipes that require baking: cakes, bread
gratin vegetables (broccoli, cauliflower)
sauce (cheese and spinach)
instead of cream in pasta or risotto with white sauce