Almendra milk: 6 benefits and how to make it

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Almendra milk is a vegetable drink that is prepared by mixing almonds and water as the main ingredients, and is widely used as a substitute for animal milk, because it does not contain lactose, and in diets to reduce weight by providing fewer calories.

This vegetable drink is characterized by being rich in healthy fatty acids and carbohydrates with a low glycemic index. It also provides other important nutrients for health such as calcium, magnesium, zinc, potassium, vitamin E and vitamins from the B complex.

The almond milk can be consumed in the breakfast with granola or cereals, it can be used to prepare pancakes and even to accompany the coffee. It can also be used to prepare fruit smoothies and in the restaurant to prepare galletas, pastries and ponquecitos, for example.

Health benefits

The benefits of milk from almonds for health are:

  1. Promote weight losseach 100 ml provides tan alone 19 kcal;
  2. Regulate the sugar in the bloodas it is a drink with a low glycemic index, that is, it raises little sugar in the blood once ingested (always when prepared at home, since some industrialized products may contain added sugars);
  3. prevent osteoporosisosteopenia and caring for the health of los dientes, as it is rich in calcium and magnesium;
  4. Helping in the prevention of cardiovascular diseases because it is rich in healthy mono and polyunsaturated fats that help to take care of the health of the heart. In addition, some studies indicate that it could help to reduce the values ​​of LDL cholesterol (malo) and triglycerides;
  5. Prevent premature agingbecause it provides vitamin E, a potent antioxidant that prevents cell damage caused by free radicals, taking care of the skin and preventing the formation of wrinkles;
  6. Excellent option for those who have lactose intolerance or cow milk allergyallergy to soya and vegetarian and vegan people.

Unlike cow milk, almond milk provides a lot of protein, so it may not be the best option for children in growth or for people who want to increase muscle mass, in these cases the ideal is to consult a nutritionist for a personalized advice. Find out other milk that can also be used to replace cow’s milk.

Nutritional information for almond milk

In the table, the continuation indicates the nutritional information of 100 ml of almond milk:

components Milk of almonds (100 ml)
Energy 19 calories
proteins 0.66 g
thanks 1.56 g
carbohydrates 0.80 g
fibers 0.75 g
Vitamin B1 0.005 mg
Vitamin B2 0.083 mg
Vitamin B3 0.089 mg
Vitamin B6 1 mcg
B12 vitamin 0.45 mcg
Vitamin D 1.59 mcg
calcium 158 mg
hiero 0.12 mg
potassium 49 mg
Magnesium 8.2 mg
Phosphor 19 mg
manganese 0.056 mg

The milk of almonds can be bought in supermarkets and stores of natural products, without embargo, it is important to read the nutritional label to choose the best option, or you can also prepare it at home.

How to make almond milk at home

To make the almond milk in the house you need:


  • 2 cups of raw almonds without salt;
  • 6 to 8 cups of water;
  • Cinnamon or vanilla (optional)

preparation method

Dejar remove the almonds during the night. The next day, discard the water and dry the almonds with a kitchen cloth. Put the almonds in the blender or processor and blend with the water. Paste with a thin cloth paste and easy to drink. If it is made with less water (around 4 cups) the drink will be thicker and in this way, you can substitute cow milk in several recipes.

In addition to changing cow’s milk to almond milk for a healthier and more environmentally friendly life, plastic containers can also be replaced by glass.


The almond milk should be avoided by people who are allergic to nuts. Furthermore, it is not suitable for children under 1 year of age, as it contains few calories, is low in proteins and other nutrients that are necessary for the growth and development of the baby.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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