How Many Almonds Are in a Glass of Almond Milk?

By Dr. Mercola

1000’s of individuals have tried a number of of the varied alternative-to-cow’s-milk choices which have been proliferating on retailer cabinets during the last a number of years, together with rice milk, coconut milk, soy milk (which has its personal points) — even hemp and flax milks. As nut milks go, there’s hazelnut and cashew milk, however arguably the preferred is almond milk.

No matter whether or not it is “authentic” or wears labels like vanilla or natural or advertises a calorie depend on the entrance, there is a debate not solely in regards to the nutritive worth of almond milk however what it requires to make it almond milk.

One of the vital current causes for the dialogue is the probe regarding the variety of almonds producers use in a half-gallon carton. As Superfoodly quips, “a decade in the past while you purchased almond milk, it appears there was a better probability that the precise nut was the primary ingredient listed after water,”1 however that is not all the time the case.

It seems that most of the firms manufacturing almond milk aren’t within the behavior of divulging how a lot of the nut they really put of their “milk” merchandise. U.S. labeling necessities do not require such disclosure. Then a lawsuit filed in 2015 accused Blue Diamond Growers of fraud, as their almond milk allegedly contained solely 2 p.c almonds. The plaintiffs ferreted out the share of almonds the corporate utilized by evaluating it with the same product produced within the U.Ok. NaturalHealth365 explains:

“Dimitrios Malaxianis and Tracy Albert are suing Blue Diamond Growers, the biggest almond processor and marketer in operation presently. The civil go well with claims that Blue Diamond’s Almond Breeze almond milk product has been fraudulently marketed and given the phantasm that it comprises a considerable quantity of almond milk, when that is removed from the case.”2

A spokesperson for the Almond Board of California3 mentioned most almond milks provide comparable mixtures of substances in each the U.S. and the U.Ok. AltHealthWorks contends that whereas almond milk is not loaded with the potential horrors you will discover within the poorest examples of conventionally produced, manufacturing facility farmed milk, comparable to progress hormones and antibiotics, the issue with almond milk is there’s nothing a lot wholesome about it; it comprises not more than a handful of almonds. However is that characterization actually true?

Good Stuff and Unhealthy Stuff About Dairy Milk Options

Causes for selecting almond milk over conventionally produced milk usually begin with dairy milk allergy symptoms. Almond milk rapidly established itself as a wholesome various to what AltHealthWorks calls “mass-produced dairy merchandise [that] are merely a mucus-causing, disease-fueling cocktail marketed because the would-be saviors to struggle osteoporosis.” All which may be true of mass-produced milk offered on the native grocery store. Nevertheless:

How a lot almond is definitely in almond milk? Most producers refuse to reply that query. However from their ingredient labels we do know they’re utilizing thickening brokers like carrageenan and guar gum, together with emulsifiers like lecithin, which can assist disguise how few nuts they’re really utilizing.”4

Dr. Joanne Tobacman, a “veteran” carrageenan researcher, notes that it is usually chargeable for initiating irritation, which may result in bleeding ulcers, ulcerative colitis and even set off diabetes. Carrageenan, Superfoodly explains, is ared seaweed extract that is grow to be controversial on account of analysis suggesting it could trigger gastrointestinal irritation and different nasty negative effects.”5

Many meals producers add it to yogurt, frozen dinners, chocolate, soups and ice cream, in addition to dietary dietary supplements and different milk alternative merchandise to provide it the correct consistency and maintain it from separating. Individuals with Crohn’s, irritable bowel syndrome (IBS) and different autoimmune ailments are suggested to keep away from it, as it will probably provoke intestine issues starting from irritation to most cancers. Prevention notes:

Though derived from a pure supply, carrageenan seems to be significantly damaging to the digestive system, triggering an immune response just like that your physique has when invaded by pathogens like Salmonella.”6

Different thickening brokers you may discover in almond milk embody xantham gum, locust bean gum, gellan gum and acacia gum. Nevertheless, the almond milk produced by the highest two manufacturers, Silk and Blue Diamond, are (presently) lauded as being GMO-free (aka not genetically “tampered with”) and (at the least within the U.S.) carrageenan-free, in accordance with Wholesome Eater.7

Components in Almond Milk Moreover Almonds

Based on Meals Community,8 one serving of almonds is a “handful,” equal to about one-quarter cup. Laid flat, that quantity can match on a 3-by-3-inch sticky notice. Almonds present a variety of vitamins and antioxidants that embody flavonoids and phenolic acids. The dietary advantages provided embody:

  • 6 grams of protein
  • 3.5 grams of fiber
  • 14 grams of heart-healthy unsaturated fats
  • 1.1 grams of saturated fats — factor
  • 75 micrograms (mg) of calcium

Based on Enterprise Insider:

“A typical serving of almonds has 160 energy per serving. By comparability, a cup of almond milk comprises nearly 30 energy. And whereas a serving of almonds has 14 grams of complete fats and 6 grams of protein, a serving of the milk has 2.5 grams of fats and simply 1 gram of protein.

In different phrases, a single serving of almond milk has nearly no protein. In contrast with plain outdated almonds, it fares even worse. There may be one place the place almond milk comes out on high, in fact: It has extra potassium and extra of the nutritional vitamins A and D. However almond milk is fortified with these vitamins — they have been added in the course of the manufacturing course of.”9

Vitamin Knowledge10 notes {that a} each day serving (1 ounce) of almonds offers wholesome each day reference consumption (DRI) percentages in:

  • Vitamin E (tocopherol) — 37 p.c
  • Riboflavin — 17 p.c
  • Magnesium — 19 p.c
  • Manganese — 32 p.c

As for “almond milk,” the underside line is that if a whole half-gallon carton like Blue Diamond’s plain and unsweetened selection comprises solely round 30 almonds, meaning there’s just one gram of protein in an 8-ounce glass and never a lot else, vitamin smart, to talk of.11 On the finish of the day, in regard to vitamin, you’d need to drink a whole carton of almond milk in a single sitting to get the identical vitamins contained in a handful of almonds.

Almond Milk: Label and Product Tweaking

Different fashionable almond milk producers are discovering methods to reply client complaints by tweaking their product. In at the least one case, it is how they label their product. Superfoodly reviews that quickly after Blue Diamond Growers requested for a keep within the authorized course of after agreeing to a nationwide settlement, Dealer Joe’s, which has its personal model of the product, modified its label to name it an “almond beverage.” Additional:

“Now to be clear, nobody is aware of for certain what number of almonds are in Silk almond milk, or Blue Diamond, or So Scrumptious. Not even the costlier manufacturers like Califia Farms or New Barn disclose that knowledge. Even at the moment, there’s nonetheless not proof of precisely what proportion of those merchandise is the namesake ingredient.”12

The proportion of almonds utilized in Alpro, an almond milk producer in Belgium, is correct on the label at 2 p.c, so conjecture has it that different firms, together with these within the U.S., could also be fairly comparable. For comparability, cow’s milk that you simply purchase on the retailer comprises an approximate ratio of 85 p.c milk.

Additional, milk options are typically augmented similar to actual milk is with vitamin D. Plant-based milk various Silk provides calcium carbonate, whereas Almond Breeze places in that together with potassium citrate to enhance the calcium steadiness within the physique, a a number of college examine explains.13 Most manufacturers add calcium, as effectively.

The Advantages of (Actual) Grass Fed Milk and Vitamin-Packed Nuts

Maybe you are conscious of the issues with milk produced in concentrated animal feeding operations (CAFOS) — gigantic services fraught with contamination and cruelty to animals — however could be enthusiastic about gaining the advantages of what “actual” grass fed milk offers, comparable to pure immune boosters and good micro organism that the pasteurization course of destroys.

It is attention-grabbing that the Facilities for Illness Management and Prevention (CDC) in addition to the U.S. Meals and Drug Administration (FDA) use each worry techniques and misinformation after they warning that uncooked milk may carry disease-causing micro organism, whereas on the identical time intentionally overlooking the truth that these micro organism are frequent in diseased CAFO animals as a direct results of industrial farming practices.

Fact be advised, many individuals mustn’t devour dairy whether or not it’s uncooked or pasteurized, as they’re allergic to the milk proteins. Moreover, when you’re insulin-resistant, you’ll possible be higher off avoiding uncooked and pasteurized milk, because it comprises the dairy sugar lactose, which may worsen insulin/leptin resistance. When you’re unable to drink uncooked, pastured, natural milk on account of allergy symptoms, almond milk can current a comparatively tasty various.

Nevertheless, if it is protein you are after (usually grossly over-indulged by way of extreme consumption of meat), Harvard Well being signifies {that a} 50-year-old, 140-pound girl ought to eat about 53 grams of protein a day.14 I like to recommend limiting protein to about 40 to 70 grams per day, relying in your lean physique mass. Keep in mind, the common American consumes wherever from three to 5 instances as a lot protein as they want.

Evaluating almond milk with the vitamin almonds and different nuts present, the selection is evident. Your greatest wager nutritionally is so as to add a wholesome portion of nuts to your food plan. They’re the proper touring meals and simple to put in a baggie in your pocket, your pocketbook, automotive console, gymnasium bag or sack lunch.

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