Almond milk

Easy to make and with a variety of options, this derivative of the dried fruit is a good option to substitute animal milk products.

Almond milk is the most popular vegetable milk because it is rich in several healthy nutrients , but compared to whole almonds, it is diluted and lacks most of the fiber.

Although its effects on health have not been directly examined in controlled studies, some of its components have been studied extensively.

Almond milk is made by mixing almonds with water and then stretching the mixture to remove the solids. It can also be done by adding water to almond butter.

It has a nice nutty flavor and a creamy texture similar to normal milk. For this reason, it is a popular choice for vegans and those who are allergic or intolerant to dairy products.

You can find almond milk in most supermarkets, usually in the healthy food section. It is also very easy to do at home.

Commercial almond milk comes in a variety of brands and flavors. For health reasons, it is better to choose almond milk that does not contain added sugar.

Most brands are also enriched with vitamins, minerals or proteins. If you do not consume dairy products, you can benefit from choosing products fortified with calcium.

Controlled studies have linked whole almonds to a variety of health benefits, but many of them may not apply to almond milk.

This is because almond milk is usually made with blanched almonds (without skin). Most of the fiber and a large part of its antioxidants have been eliminated.

Second, almond milk is diluted in water and is a much less concentrated source of nutrients than whole almonds.

The concentration of nutrients in almond milk depends on how many almonds were used to prepare it , how much water was used and whether it contains added vitamins and minerals.

For example, about 72 almonds (86 grams) can be used to make one cup (262 grams) of homemade almond milk, while commercial almond milk is generally much more dilute.

Although almond milk is not as nutritious as cow's milk , enriched products get closer. They often contain added vitamin D, calcium and protein, which makes them more similar to normal milk in nutritional content.

However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.