What are the Benefits of Almond Milk?
Almond milk is an alternative to milk obtained from cows and is extracted from almonds. It has advantages for our healthy life. First of all, almond milk is low in calories. The nutritive value of unsweetened almond milk is about 30-60 calories per cup [1].
Because of this, almond milk is already lactose-free and suits many with lactose intolerance. It is also commonly fortified with calcium, vitamin A and vitamin D, which impact our bones and health [1].
Also, vegan or milk-averse eaters can opt for almond milk. The high fluid content in almond milk makes it a good hydrator for toddlers above the age of two, especially for toddlers with lactose allergies or intolerances [2, 3].
Studies suggest that almond milk may be fortified with probiotics – beneficial bacteria that can enhance gut health – and is therefore considered a candidate for a functional beverage that maintains healthy digestion [4].
But not all almond milk is created equal – some of it can also be quite high in added sugars, which makes its consumption healthier but will also make it less healthy than some of the healthier versions out there. In general, you should try to pick the unsweetened options [2, 3].
When resources such as water are saved, almond milk production becomes more sustainable than even organic milk, and harbours higher total phenolic content and polyunsaturated fatty acids – chemical compounds that have far-reaching beneficial effects on health [5].
What are the Applications of Almond Milk?
As a dairy substitute, almond milk lends itself well to many diets by filling a universal need. Being vegan is one of the sole reasons some people drink almond milk. Millions of others drink it because it is lactose-free and non-allergenic. It can be fortified to be an excellent source of calcium, vitamin A and vitamin D, making it as good as cow’s milk [1].
Besides being a substitute for dairy, almond milk can be utilised in probiotic-enriched products; for example, almond milk has been used for the preparation of a probiotic-enriched fermented product with a high probiotic population during storage time [4].
Almond milk can also be used as an ingredient in probiotic yoghurt, adding unique textural and sensorial properties to the product [6].
At the same time, almond milk has been shown to have relatively low cariogenic potential and thus could be a better alternative to other plant milk types (eg, soy milk) for those concerned about their teeth [7].
Measured on a caloric basis, almond milk has fewer calories than other bowls of milk, clocking in around 30 to 60 calories per cup. It also provides 1 gram of carbohydrates, 3 grams of fat, and 1 gram of protein [1].
Finally, almond milk can be produced with a reduced environmental footprint. For example, a recent study found that almond milk powder derived from ‘hydroSOStainable almonds’ (ie, almonds grown under water stress conditions) possess a higher total phenolic content and polyunsaturated fatty acids and can lead to between 66% and 76% of the irrigation water saved against its counterpart crop grown with full irrigation [5].
Can Almond Milk Make Your Breasts Bigger?
The idea that almond milk or any other food can increase breast size is a common misconception. There is no clinical evidence or legitimate science to support the claim that almond milk or any other food can increase breast size [8].
Besides the fact that almond milk contains no hormones such as oestrogen, progesterone and prolactin to stimulate growth, these hormones would have to be absorbed by your body, and breast growth is not typically affected by the consumption of food [8].
Others might think that soy milk (and other soy products) increases breast size because they assume that substances known as phytoestrogens are present in them. Phytoestrogens are a plant-based group of substances that do not have estrogen itself – the female sex hormone – but can act in ways that (for instance) mimic the effects of estrogen on the human body. There’s no clinical evidence to suggest that there’s a link between the presence of phytoestrogens and an increase in breast size [8].
It is also important to highlight that as yet no studies are showing that any cream, lotion or topical application, even almond oil, would increase breast size [9].
In conclusion, while almond milk is a healthy and nutritious alternative to dairy milk, it cannot increase breast size.