Almond milk is known to be highly nutritious, which makes it a good substitute for cow’s milk if you are lactose intolerant.
At the same time, it has a nutty flavor and a creamy texture that make it more attractive than soy milk for some people.
Currently, almond milk has an estimated market value of $5.93 billion and is available in most supermarkets.
What to expect from this article?
Learn how to choose your almond milk to avoid constipation and improve your overall health.
Benefits Of Taking Almond Milk
There are various health benefits to having almond milk.
- For starters, almond milk is lactose-free so it is the biggest reason to take it as it does not affect those who are lactose intolerant.
- At the same time, it is known to contain vitamins and minerals similar to regular milk. It is mostly enriched with Vitamin E and Vitamin D.
- Almond milk has lower calories than regular milk. A cup of almond milk has around 40 calories versus regular whole milk that has more than 100 calories. The lower calories depend on the brand and flavor of commercial almond milk.
- Almond milk is also known to contain healthy fats so it lowers the risk of heart disease. This is also one of the reasons why it is good for weight management. This milk is vegan, dairy-free, and lactose-free.
- Almond milk in general is known for being healthy.
Cons Of Taking Almond Milk
Almond milk, even the undiluted ones, does not contain enough protein. One cup of milk only contains 1 gram of protein which is relatively lower than cow’s milk and soy milk which is around 8 grams.
This should not be challenging even for vegans since they can still get it from other protein-rich food such as lentils. As for the nonvegans, they can easily get it from meat products.
Another downside of almond milk, the commercial ones, is high in additives. These additives do not cause serious illness but when taken in large amounts can affect your health.
Commercial almond milk sold in supermarkets contains emulsifiers and gum which poses no threat unless taken in large quantities. The good thing is that most manufacturers would avoid adding these additives for health concerns.
Finally, some commercial milk also contains high sugar so when buying milk, you have to check on its sugar content.
Does Almond Milk Cause Constipation?
This depends entirely on how the milk is prepared.
What To Look For
Most of these commercial milk is loaded with vitamins and minerals but if you are not eating any dairy products, you should choose the one that is rich in calcium. At the same time, almond milk contains tricalcium phosphate which is a less concentrated type of calcium.
For homemade almond milk, where most of those blending the almonds would use a whole almond that still got skin on it, has high fiber. So this kind of almond milk, the homemade ones, is good for digestion.
If you are not the type who wants to buy commercial milk, then you can just make almond milk at home. You can just blend the almonds and water and strain it to remove particles.
What To Avoid
Even though it’s continuing growing success, when buying commercial milk, you should choose the one with no added sugar as it is healthier.
If you see calcium phosphate, this is something you want to stay away from since this can be a cause for constipation and bloat of the stomach.
One of the additives to watch out for when buying almond milk is calcium carbonate which can cause kidney stones and constipation as well.
The General Rule
Overall, almond milk does not cause constipation.
It is the additives or other added ingredients that may cause constipation, so make sure to choose wisely.
The most important thing, avoid any kind of additives (that preserve it, or give it flavor) since this will reduce its health benefits.
Final Thoughts
Not all almond milk is created equal.
One of the best options is to make it at home. If this is too difficult or takes too much time, make sure to avoid added sugars, calcium phosphate and calcium carbonate.
Studies had shown that the benefits of taking almond milk surpass the cons, as long as you choose wisely.
If you have any specific allergies or conditions, always consult with your doctor before making any changes.
