The health benefits of almonds and almond milk

Almonds are one of the most popular nuts that people consume as a nutritious snack. They contain a large number of vitamins and minerals that help improve bodily functions. This is probably one of the reasons why almond milk is also becoming increasingly popular.

Almonds are an excellent source of vitamin E (alpha-tocopherol), providing 37% of the Recommended Daily Allowance (RDA), as well as riboflavin, which is excellent for brain health, magnesium and manganese.

Bottle of milk with almondsThe health benefits of almonds and almond milk

Adequate consumption can improve heart health, help overweight or obese people reach their weight loss goals and lower blood pressure, as well as lower post-prandial blood sugar levels by 30% in people with diabetes. Additionally, almonds may improve your gut microbiota by promoting the growth of bifidobacteria and lactobacilli, two types of beneficial bacteria.

Almond milk has actually been around for hundreds of years. The oldest traces of almond milk date back to the 13th century when the process of producing almond milk was described in an Iraqi cookbook. It was also used as a substitute for cow’s milk during Lent, when meat and other animal products were prohibited.

The health benefits of almond milk

Even though some nutrients are not found in almonds, almond milk still contains significant amounts of vitamins and nutrients. Here are some of the benefits almond milk can give you:

  • It does not raise blood sugar. Homemade unsweetened almond milk doesn’t contain high amounts of glucose, which can help prevent insulin resistance. It is also low in carbohydrates.
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It is also beneficial for diabetics and overweight people, as it can help maintain blood glucose levels.

  • Lactose free. Cow’s milk contains lactose, which can cause digestive problems for people who are lactose intolerant. This means they can’t digest the nutrients that raw milk contains, causing issues like bloating and diarrhea.

Drinking almond milk provides you with essential vitamins without harming your comfort and digestive health.

  • It can help reduce your risk of heart disease. Almond milk has high amounts of healthy fatty acids that can help prevent high blood pressure and promote heart health.

How to make homemade almond milk

Making your own almond milk will ensure that you not only choose the best ingredients, but also that your finished product will actually contain enough of the nutrients that almond milk should actually have.


  • 1 cup organic raw almonds
  • 2 cups water, plus more for soaking
  • Honey, to taste (optional)


  • Soak the almonds for a maximum period of two days. Put the almonds in a bowl and cover it with about an inch of water. These will grow in size as they absorb water.
  • Leave to rest on the counter under a cloth overnight or refrigerate for up to two days. Note that the longer the almonds are soaked, the creamier the milk will be.

  • Drain the almonds of their water and rinse them thoroughly under cold tap water. The almonds should feel spongy when you pinch them. Discard the soaking water.
  • Place the almonds in the blender and cover them with 2 cups of water.
  • Run the blender several times to grind the almonds. Mix the mixture until the water is opaque and the almonds have the same consistency as fine flour.
  • Using a cheesecloth, strain the almond flour and scoop out the liquid. Compress and squeeze cheesecloth, flour to extract as much almond milk as you can.
  • Add honey to taste.
  • Put the almond milk in the fridge. This usually lasts up to two days.
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