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Unsweetened Almond Milk: Nutrition, Benifits and More

Unsweetened Almond Milk

Unsweetened Almond Milk: Nutrition, Benifits and More

Do you want to switch to a healthy lifestyle? If yes, you must have heard about unsweetened almond milk. Almond milk has gained immense popularity recently. But do you know the reason why it is so? It has dairy-free characteristics, which makes it the best cow milk alternative on the market. Almond milk is packed with essential nutrients and a unique and nutty flavor, as well as almonds are the best nuts for diabetics.

In this blog, we will walk you through the nutritional profile, benefits, and potential considerations of unsweetened almond milk.

Unsweetened Almond Milk Nutrition:

If you want to add a flavorful addition to your morning coffee or cereal, almond milk is the best thing you can add. This low-calorie beverage can add a unique, nutty flavor with various health benefits. 

Let’s talk about the nutritional composition of this nutty milk that will add flavor to your beverages and cereals. 

Calories and Macronutrients:

A standard cup (240 ml) of sugar free almond milk typically contains only 30 to 40 calories. This makes it an excellent choice for those looking to manage their calorie intake.

Almond milk carbs are low, with around 1-2 grams per cup. It is a suitable option for individuals on low-carb or ketogenic diets.

It is also a low-protein beverage, containing approximately 1 gram of protein per cup. Therefore, it may not be the primary source of protein in your diet.

Healthy Fats:

Almond milk is rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats contribute to a creamy texture and may help improve cholesterol levels.

Fortification:

Many commercially available almond milk is fortified with essential nutrients, such as calcium, vitamin D, and vitamin B12. This fortification ensures that almond milk can be a suitable substitute for dairy milk in terms of these vital nutrients.

Lactose-Free Goodness:

Unsweetened almond milk serves as a delicious and lactose-free alternative to traditional dairy milk. For the lactose intolerant or those seeking to reduce their dairy intake, almond milk provides a creamy and flavorful solution without the digestive discomfort associated with lactose.

Heart-Healthy Fats:

Almond milk is rich in heart-healthy monounsaturated and polyunsaturated fats. These unsaturated fats can contribute to cardiovascular health by helping to lower levels of LDL cholesterol, also known as the “bad” cholesterol. Including almond milk in your diet may be a tasty way to support heart health.

Bone Strength and Nutrient Fortification:

Fortified with essential nutrients such as calcium and vitamin D, unsweetened almond milk can play a crucial role in maintaining strong and healthy bones. Adequate calcium intake is vital for bone density, and vitamin D aids in the absorption of calcium. Choosing almond milk with added fortification ensures that you’re not compromising on these essential nutrients.

Low-Calorie, Weight Management Ally:

With just 30 to 40 calories per cup, unsweetened almond milk is a low-calorie beverage that can be beneficial for those aiming to manage their weight. Its rich, nutty flavor can add a satisfying touch to meals and snacks without significantly impacting overall calorie intake.

Antioxidant Power:

Almonds, the primary ingredient in almond milk, are a natural source of antioxidants, including vitamin E. Antioxidants play a crucial role in neutralizing harmful free radicals in the body, potentially reducing oxidative stress and supporting overall cellular health.

Skin Nourishment:

The vitamin E content in almond milk not only contributes to antioxidant activity but also promotes skin health. Vitamin E is known for its ability to nourish and protect the skin, potentially reducing signs of aging and supporting a radiant complexion.

Digestive Friendliness:

Almond milk is naturally free from lactose and is generally easier on the digestive system. For those with sensitive stomachs or digestive issues, incorporating almond milk can be a gentle way to enjoy a creamy beverage without the potential discomfort associated with dairy.

Blood Sugar Regulation:

The low carbohydrate content in unsweetened almond milk makes it a suitable choice for those aiming to regulate blood sugar levels. Unlike some dairy alternatives that may contain added sugars, unsweetened almond milk provides a naturally low-sugar option, making it favorable for individuals managing conditions like diabetes.

Versatile Nutrient Profile:

Unsweetened almond milk is often fortified with additional nutrients such as vitamin B12, a crucial nutrient for nerve function and energy production. This versatility makes almond milk a well-rounded choice for those looking to diversify their nutrient intake beyond the basics.

Hydration with Flavor:

Staying adequately hydrated is essential for overall health, and unsweetened almond milk provides a tasty and hydrating alternative to plain water. Whether enjoyed on its own or incorporated into various recipes, almond milk adds a delightful touch to your hydration routine.

How to make Almond Milk At Home?

Making almond milk at home is a simple and rewarding process that allows you to enjoy a fresh, preservative-free alternative to store-bought varieties. You must be wondering how many almonds in almond milk are required. Here are steps on how to make almond milk in the comfort of your kitchen:

Ingredients:

  • 1 cup of raw almonds
  • 4 cups of water for soaking
  • 4 cups of water for blending
  • Optional sweeteners or flavorings (e.g., vanilla extract, honey, or dates)

Instructions:

  • Begin by placing one cup of raw almonds in a bowl.
  • Cover the almonds with about four cups of water and let them soak overnight or for at least 12 hours. This softens the almonds and makes them easier to blend, as well as enhancing nutrient absorption.
  • After soaking, drain and rinse the almonds thoroughly under cool, running water. This helps remove any residual phytic acid, which can inhibit nutrient absorption.
  • In a blender, combine the soaked almonds with four cups of fresh water. For a creamier consistency, you can adjust the water-to-almond ratio based on your preference.
  • Optional: Add sweeteners or flavorings like vanilla extract, honey, or dates to enhance the taste. Start with a small amount and adjust to your liking.
  • Blend the almonds and water on high speed for about 2 minutes or until the mixture becomes smooth and creamy. The almonds should be broken down into fine particles.
  • To separate the almond pulp from the liquid, use a nut milk bag, cheesecloth, or a fine mesh strainer.
  • Place the straining device over a bowl or large jug and pour the almond mixture through it. Squeeze or press to extract as much liquid as possible.
  • The strained liquid is your fresh almond milk. Transfer it to a clean glass jar or bottle for storage. Refrigerate and shake well before each use, as homemade almond milk can naturally separate over time.
  • Don’t discard the leftover almond pulp! It can be used in various recipes, such as smoothies, oatmeal, or baked goods.
  • Your homemade almond milk is now ready to be enjoyed. Use it in your coffee, tea, cereal, or as a base for smoothies. Experiment with flavorings and sweeteners to tailor it to your taste preferences.

Making almond milk at home not only allows you to customize the flavor but also ensures you know exactly what goes into your beverage. It’s a wholesome and satisfying alternative that can become a staple in your kitchen.

How to make Almond Milk At Home?

1. Almond Milk Smoothie Bowl:

Ingredients:

  • 1 cup almond milk unsweetened
  • 1 frozen banana
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
  • Toppings: sliced almonds, granola, fresh fruit

Instructions:

  1. In a blender, combine unsweetened almond milk, frozen banana, mixed berries, almond butter, and chia seeds.
  2. Blend until smooth and creamy.
  3. Pour the smoothie into a bowl.
  4. Top with sliced almonds, granola, and fresh fruit.
  5. Enjoy your nutritious and delicious almond milk smoothie bowl!

Nutritional Values:

Nutrient Amount per Serving
Calories 350
Protein 8g
Carbohydrates 45g
Dietary Fiber 10g
Sugars 20g
Healthy Fats 15g
Calcium 300mg
Iron 2mg

2. Almond Milk Overnight Oats:

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/2 cup Greek yogurt
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • Fresh fruit for topping (e.g., sliced banana, berries)

Instructions:

  1. In a jar or container, combine rolled oats, unsweetened almond milk, Greek yogurt, chia seeds, and vanilla extract.
  2. Mix well and ensure that all ingredients are evenly distributed.
  3. Cover the jar or container and refrigerate overnight.
  4. In the morning, give the mixture a good stir.
  5. Top with fresh fruit, such as sliced banana and berries.
  6. Your almond milk overnight oats are ready to be enjoyed!

Nutritional Values:

Nutrient Amount per Serving
Calories 300
Protein 15g
Carbohydrates 40g
Dietary Fiber 8g
Sugars 8g
Healthy Fats 10g
Calcium 200mg
Iron 2.5mg

3. Almond Milk Chia Pudding:

Ingredients:

  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon maple syrup or honey
  • Fresh fruit for topping (e.g., mango, kiwi)

Instructions:

  1. In a bowl, whisk together chia seeds, unsweetened almond milk, vanilla extract, and maple syrup or honey.
  2. Allow the mixture to sit for a few minutes and then whisk again to prevent clumping.
  3. Cover the bowl and refrigerate for at least 4 hours or overnight.
  4. Once the chia pudding has thickened, give it a final stir.
  5. Serve with fresh fruit toppings like mango or kiwi.
  6. Enjoy this healthy and satisfying almond milk chia pudding!

Nutritional Values:

Nutrient Amount per Serving
Calories 180
Protein 5g
Carbohydrates 20g
Dietary Fiber 10g
Sugars 8g
Healthy Fats 10g
Calcium 250mg
Iron 1.5mg

4. Almond Milk Green Smoothie:

Ingredients:

  • 1 cup unsweetened almond milk
  • 1 cup fresh spinach leaves
  • 1/2 frozen banana
  • 1/2 cup pineapple chunks
  • 1/2 cucumber, peeled and chopped
  • 1 tablespoon flaxseeds
  • Ice cubes (optional)

Instructions:

  1. In a blender, combine unsweetened almond milk, fresh spinach leaves, frozen banana, pineapple chunks, cucumber, and flaxseeds.
  2. Add ice cubes if desired for a colder smoothie.
  3. Blend until the ingredients are well combined and the smoothie has a creamy consistency.
  4. Pour into a glass and enjoy your nutrient-packed almond milk green smoothie!

Nutritional Values:

Nutrient Amount per Serving
Calories 120
Protein 3g
Carbohydrates 20g
Dietary Fiber 5g
Sugars 10g
Healthy Fats 5g
Calcium 250mg
Iron 2mg

5. Almond Milk Turmeric Latte:

Ingredients:

  • 1 cup unsweetened almond milk
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • 1/2 teaspoon honey or maple syrup (optional for sweetness)
  • 1/4 teaspoon vanilla extract
  • Pinch of black pepper

Instructions:

  1. In a small saucepan, heat unsweetened almond milk over medium heat.
  2. Add ground turmeric, ground cinnamon, honey or maple syrup (if using), vanilla extract, and a pinch of black pepper.
  3. Whisk the ingredients together until well combined and heated through.
  4. Pour the turmeric latte into a mug.
  5. Stir well and savor the warm and comforting flavors of your almond milk turmeric latte!

Nutritional Values:

Nutrient Amount per Serving
Calories 60
Protein 1g
Carbohydrates 10g
Dietary Fiber 1g
Sugars 6g
Healthy Fats 2g
Calcium 450mg
Iron 0.5mg

Bottom Line:

Unsweetened almond milk is a healthy and versatile plant-based alternative to dairy milk that provides numerous benefits for your health. It contains fewer calories, healthy fats, and nutrients that can help strengthen your bones.

However, it’s important to keep in mind that it may have lower protein content and different nutrient fortifications than dairy milk. 

That’s why it’s recommended to consult with a healthcare professional or nutritionist before making it a regular part of your diet. You can enjoy unsweetened almond milk in many ways, such as in smoothies, cereal, or on its own. It’s a delicious and nutritious choice for anyone looking to incorporate more plant-based beverages into their diet.

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