Almond milk, a favorite alternative for many people
In the trend of vegan eating and plant-based diets, many people have gradually replaced cow's milk with nut milk such as soy milk, oat milk and especially almond milk. This drink is increasingly popular thanks to its rich nutrient content, lactose-free and suitable for people with sensitive digestive systems.
According to Manisha Chopra, a nutritionist at Apollo Spectra Hospital, New Delhi (India): A glass of regular almond milk contains only about 39 calories, 3 grams of healthy fats, 1 grams of protein and 3.5 grams of carbohydrates. This is a great choice for people who want to control their weight and cholesterol".
5 outstanding benefits of homemade almond milk
Low in calories and carbohydrates: Helps maintain stable blood sugar levels, suitable for people with diabetes.
Lactose-free: Safe for people with lactose intolerance or cow's milk allergy.
Rich in calcium and magnesium: Supports strong bones, and is also good for muscle and nerve activity.
Contains many antioxidants: Helps reduce inflammation, protect the skin and boost immunity.
Easy to customize the recipe: You can add vanilla, cinnamon, cocoa or natural sweeteners to change the flavor.
How to make almond milk at home
Ms. Haripriya N, a nutritionist at Fortis Hospital, Bengaluru (India), guides the basic formula:
Ingredients: 1 cup raw almonds, 4 cups water.
Soak: Leave the almonds in water for 12 - 24 hours to leave the seeds soft and easy to blend.
Blend: Put the soaked almonds and 4 cups of water in a blender, blend for 1 - 2 minutes until smooth.
Filter: Use a nut milk filter or fine silk bag to get the juice.
Store: Put in a glass bottle, refrigerate for 4-5 days, shake well before drinking.
Users can variate the flavor by adding honey, maple syrup, dates to create sweetness; or vanilla, cinnamon to create fragrance; you can even mix cocoa powder, chia seeds to increase nutrition.
Things to note when using
Despite its many benefits, almond milk still has limitations:
Low protein content: Only about 1g/ cup, much lower than cow's milk, so it is necessary to supplement protein from other foods.
Additional canned milk: Processed milk may contain sugar, preservatives or flavorings, which are not suitable for those who want to eat clean.
Not suitable for infants: Can hinder iron absorption and do not provide enough protein needed for development.
People who are allergic to nuts and infants should avoid almond milk, Manisha Chopra emphasizes.
