How Healthy Is Almond Milk
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The U.S. Department of Agriculture reports that about 37 percent of the U.S. population has heart disease. Adding almond milk to a healthy, well-balanced meal plan is a good way to help reduce certain disease risks, including heart disease. However, almond milk is much lower in protein compared with cow’s milk and soy milk.
Do Almonds Lower Cholesterol
There have been multiple studies that have looked at the effect that almonds have on lipids, and the results appear promising. These studies have looked at a wide range of individuals, including those with high cholesterol, normal cholesterol levels, diabetes, and who are obese, consuming anywhere between 20 to 168 g of almonds a day for 4 to 16 weeks. This is roughly equivalent to 1 to 6 handfuls of almonds a day. In some studies, almonds replaced some of the fats consumed in the diet, whereas in other cases, almonds were added to a healthy diet. Almonds used in these studies were either raw, roasted, or supplemented in other healthy foods.
Studies to date have suggested that almond consumption may be associated with reduced cholesterol levels of 3% to 25% and with reduced LDL cholesterol levels by 4% to 35%
Larger studies are required to confirm these promising results.
The effects of almonds on HDL cholesterol vary. While some studies have noted a slight increase in HDL of up to about 4%. other studies have seen no impact on HDL levels. In most studies, triglyceride levels also appear unaffected by almond consumption.
Foods Labeled ‘low Cholesterol’
When you’re shopping and you see an item that says it’s low in cholesterol, you still need to check the nutrition label. If it’s high in saturated fat, it can raise your LDL cholesterol. Also check the serving size. It might be smaller than you think, and if you eat too much, you’ll get more cholesterol than you realized.
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It Keeps Your Bones Strong
While it doesnt offer as much calcium as cows milk, almond milk does offer 30 percent of the recommended daily amount, as well as 25 percent of the recommended amount of vitamin D, reducing your risk for arthritis and osteoporosis and improving your immune function. Plus, these two nutrients work together to provide healthy bones and teeth formation.
Soy Milk: No Cholesterol Low In Saturated Fat
With 80 calories and only 2 g of fat per 1-cup serving, plain, light soy milk is a great alternative for people who are watching their cholesterol or;cannot tolerate the lactose found in dairy milk. Because the source of soy milk is a plant, it has no cholesterol and only negligible amounts of saturated fat. Soy milk also contains 7 g of protein per serving, which is great for a heart-healthy diet. Twenty-five g per day of soy protein, like that found in soy milk and tofu, may also reduce your risk of heart disease,;according to the;National Institutes of Health. This may be due not just to the protein, but to soy’s high levels of polyunsaturated fats, minerals, vitamins, and fiber, as well as to its low levels of saturated fat.;Still, Krivitsky says, its important to read the label to know what you’re getting: Make sure theres no added sugar and that its fortified with calcium.
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With fresh fruit, explain the dietitians in nutrition workshops at the Pritikin health resort, youre getting not only big flavor but also a big, marvelous dose of soluble fiber.
Soluble-fiber-rich foods have been proven to be successful in decreasing cholesterol levels as effective, in fact, as statins.
Plus, by choosing fruit youve chosen whats truly the best dessert for helping you peel off body fat.
And with fruit, you can eat! You dont have to stop after one measly half-cup.
How To Control Cholesterol
The easiest way to control cholesterol is to limit foods high in saturated fats. Fatty meals, junk food, processed meats, snack foods, and deep-fried foods should be avoided. Occasional indulgence is okay, but try to keep it to once a week at maximum.
Medication can also help you decrease your cholesterol levels, but its so much better to avoid the problem in the first place by eating right and staying active. Never buy medicines from the internet that might claim to lower cholesterol, however. Always see your physician.
Here are some simple and easy tips that can help lower your cholesterol naturally, or to prevent high cholesterol in the first place.
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Coconut Milk Is High In Nutrition And A Healthy Type Of Fat
You may be surprised to learn that coconuts are classified as fruits, not nuts, so most people with allergies to nuts can drink coconut milk without having an allergic reaction. If you have a nut allergy, however, its best to check with your doctor before starting to eat or drink products containing coconut.
Coconuts are rich in fiber and contain many important nutrients including vitamins C, E, B1, B3, B5, and B6, and minerals such as iron, selenium, sodium, calcium, magnesium, and phosphorus.
Coconuts also contain a lot of saturated fat, which can be harmful for some people.
Note: The fat in coconuts can contribute to the development of heart disease. If you have heart disease or risk factors for it, check with your doctor about consuming coconut-containing products.
Sweetened Fortified Coconut Milk
Many coconut milk products you’ll find in the refrigerated section are fortified with nutrients like calcium and vitamins A, B12 and D. They also contain less fat. However, these products typically contain a lot of added sugar and tend to have very small amounts of coconut.
One hundred grams of a sweetened, fortified coconut milk beverage typically supply 2.1 grams of fat, 0.2 gram of protein, 2.9 grams of carbohydrates and 2.5 grams of sugar. Such coconut milk beverages have few of the same nutrients compared to natural coconut milk. Instead, they contain vitamins and minerals like:
- 14 percent of the DV for calcium
- 7 percent of the DV for vitamin A
- 52 percent of the DV for vitamin B12
- 5 percent of the DV for vitamin D
Given how different coconut milk products can be, you should be careful about the product you select. You’re likely to get more of coconut milk’s benefits if you opt for a natural, unsweetened product.
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The Meat Of The Matter
Creating a healthy meal plan to maintain your cholesterol doesnt mean you have to omit meat altogether. While some types of meat are high in saturated fat, there are plenty of leaner options.
You can safely include meat in your diet. It just depends on the type of meat you choose and how you prepare it. Select leaner cuts and smaller portions of meat , such as:
- lean beef: chuck, sirloin, or loin
- lean pork cuts: the tenderloin or loin chop
- lamb: cuts from the leg, arm, and loin
- ground beef thats made of 90 percent or higher lean meat
- meats labeled prime mean theyre higher in fat; look for meats labeled choice or select
Enriched Almond Milk Is High In Vitamin D
Many people are low or deficient in vitamin D. This raises the risk of brittle bones, fatigue, and weak muscles .
There are few good sources of vitamin D in the human diet. Thats why a common public health strategy is to enrich certain foods with vitamin D. This especially applies to milk products.
Just like regular milk, almond milk often contains added vitamin D. The amount of vitamin D varies between products. For example, 1 cup of almond milk may contain 2.62 micrograms, which is 13% of your DV. A cup of vitamin-enriched cows milk contains similar amounts .
This makes enriched almond milk a useful source of vitamin D that can prevent deficiency if you consume it regularly.
Bottom line: Almond milk is often enriched with vitamin D, and consuming it often may help prevent vitamin D deficiency.
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What Type Of Milk Is Best For Me
Perhaps the most important basic fact you should know is that whole milk, which is dairy milk from which no fat has been removed, has more calories, fat, and cholesterol than any other form of milk. Other important factors to consider include:
- Periods of growth and development have specific nutritional requirements. Pregnant women, children over age 2 years, and teenagers need the protein, calcium, and vitamin D that are abundant in dairy milk.
- People who need to limit their cholesterol intake , should consider fat-free cow’s milk or other, nondairy, forms of milk.
So how do you decide which form of milk to use? You should consider their different nutrition profiles, suitability based on your dietary needs and/or allergy concerns, , and health benefits.
The information here can help you make your choice. If the taste is important to you, you can try them all as you decide.
May Help Improve Kidney Health
There are minerals such as calcium and potassium that can be harmful to the kidneys if present in an excess amount in the body. Almond milk contains a limited amount of phosphorus and potassium, which is not the case with dairy and soy products. It is advisable that people suffering from chronic or acute kidney conditions should strive to reduce the intake of foods that contain these minerals in such high amounts. Almond milk can serve the same general purposes of milk while also being beneficial for people who are trying to reduce the presence of potassium in their bodies.
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May Help Boost Immunity
Almond milk has various nutrients and minerals which help in maintaining a healthy immune system. The immune system protects our body from germs and microorganisms that may cause health issues and are harmful to the body. Intake of almond milk may help in keeping the bodys primary line of defense healthy and strong.
Almond Milk And Kidney Health
If we take in too much calcium or potassium, our kidneys will suffer for it. Unlike dairy and soy products, almond milk contains a limited amount of calcium and potassium. For those who suffer from kidney conditions, it may be necessary to limit calcium and potassium. Consuming almond milk can provide the milk-like quality, but prevent excess calcium and potassium intake.
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Plant Sources Of Calcium
Did you know that many plant foods are rich sources of calcium, such as leafy greens like collard greens, turnip greens and kale, as well as tofu and tempeh.
But in recent years, the evidence on soys benefits has weakened.
In 2011, for example, researchers from the University of Southern California gave 325 healthy, postmenopausal women 25 grams a day of either soy protein or milk protein. After three years, there were no strong data showing significant lowering of cholesterol among the soy group compared to the milk protein group.
Moreover, progression of atherosclerosis, evidenced by scans of the carotid artery wall, was the same for both groups of women.
Now certainly, youll be doing good things for your cholesterol levels and cardiovascular health if you drink soymilk instead of saturated-fat-rich dairy like whole milk, 2% milk, and 1% milk, not to mention cream-heavy concoctions like Frappucinos.
So if you enjoy fortified soymilk, and prefer its taste to nonfat cows milk, by all means keep enjoying it.
Benefits Of Almond Milk
There are many benefits drinking almond milk but it also has a disadvantage. Yes, its singular not plural because the only disadvantage that the almond milk has is its expensive price. Other than that, it is perfectly good for the body. Listed below are some of the benefits of the almond milk:
- It helps with weight management.
One cup of almond milk only contains 60 calories, even lower than skim milk that has 86 calories. Since calories have a huge effect on cholesterol level, a good eating diet plus drinking almond milk, it certainly will reduce the bad cholesterol a lot.
- Good for keeping your heart healthy
Because it is made of nuts, almond milk doesnt have saturated fat or bad cholesterol . Instead, it is high with Omega3, a substance that often found in fish which helps to prevent high blood pressure, heart disease and also good for adding up your brain cognitive.
- Rich in calcium and Vitamin D
Although not offering calcium and vitamin D as much as cow milk, almond milk still provides about 30% of calcium and 25% of vitamin D of the recommended daily amount. That amount is enough to prevent many bone diseases such as osteoporosis, arthritis, etc. Not only that, it also can improve the immune system.
- Low in sugar and carbohydrate
With no preservative and additive, almond milk is very low in carbohydrate and sugar. That means, it wont increase the sugar blood level, therefore; it is also good to be consumed by those who suffered diabetes.
- Lactose free
- Easy to store
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Oat Milk Definitely Has Pros And Cons
Because of its higher carb and calorie content, oat milk provides a creamy consistency that almond milk does not provide, Modell says.
That’s why baristas have taken so quickly to the stuff; oat milk froths in a way that almond milk typically cant.
Another perk of oat milk’s naturally heavier texture: It also rarely contains thickeners , which some scientists believe is harmful to the digestive tract. In animal models, carrageenan has been linked to cancers and intestinal ulcers, per a review in the journal Environmental Health Perspectives.
Oat milk is also relatively shelf-stable .
Of course, if you’re watching your calories or strictly monitoring your carb intake , consider how oat milk fits into your daily eats and keep an eye on your serving sizes.
Gluten-free folks should also be careful about which oat milk they buy. Oats are naturally gluten-free, Castillo says. However, they can often be grown or processed , which can cause cross-contamination.” If you have celiac or a gluten allergy, check your labels to make sure it’s truly gluten-free.
May Help Strengthen Muscles
Building muscles is a process that can be accelerated by consuming the right type of food, specifically which contains vitamins and minerals that have a direct impact on muscle mass. Almond milk, for example, contains riboflavin, which is a form of vitamin B and calcium that has been proven to work in conjunction with other nutrients like iron to regulate muscle strength and growth. According to Self Nutrition Data, a cup of almond 240 ml of milk provides 2045% of the recommended daily consumption for calcium. It is also a good source of protein, which is majorly present in the muscles and skin, and which helps the body to maintain and repair itself.
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Alert: Always Scan Food Labels
If youve been a guest at the Pritikin Center in Miami, you know where were going with this. Skim milk, soymilk, or any other milk is not a best choice, far from it, if you read the Ingredient List and find that its full of added sugars and other unhealthy additions.
On the Nutrition Facts label, look for 0 grams of saturated fat, no more than 5 grams of cholesterol, and a calorie-to-sodium ratio that is 1 to 1, or very close.;One easy tip: Seek out plain milk, not things like chocolate- and strawberry-flavored varieties.
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Dont believe anything you see on the front of a carton, advises Kimberly Gomer, MS, RD, Director of Nutrition at Pritikin. Whats there is usually hype, not fact.
Instead, turn the product around and look at the Nutrition Facts Label. Optimally, you want to see 0 grams of saturated fat, 0 grams of trans fats, and 0 grams of cholesterol.
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Coconut Milk Nutrition Facts
Many supermarkets stock different types of coconut milk. Canned, long-life products tend to have larger amounts of coconut and may even resemble coconut cream. Beverages sold in cartons are likely to be more similar to skim milk in consistency but typically have low amounts of coconut milk.
- 25 percent of the daily value for copper
- 18 percent of the DV for iron
- 11 percent of the DV for magnesium
- 33 percent of the DV for manganese
- 8 percent of the DV for phosphorus
- 5 percent of the DV for potassium
- 5 percent of the DV for zinc
Coconut milk also contains small amounts of other nutrients like calcium, B-complex vitamins, vitamin C and choline. You can obtain 2 grams of protein, 2.8 grams of carbohydrates and 21.3 grams of fat in every 100 grams of coconut milk. Most of this fat is saturated.
The Best And Worst Milk For Your Cholesterol Level
The milk aisle is changing, now offering a growing number of options for what to pour on your cereal or drink down as a late-night snack. But what do the newer types of milk mean for your heart health if you have high cholesterol? Old-fashioned cows milk, for example, is loaded with calcium and vitamins A and D, which are all good for your heart and overall health.
But too much of the saturated fat;and cholesterol in whole milk and even in 2 percent milk may counteract those health benefits. When youre trying to get to healthy cholesterol levels, youll want to limit the amount of saturated fat and cholesterol in your diet.
Alternative milks can provide similar nutritional benefits if youre watching your cholesterol; are;lactose intolerant, vegan, or allergic to certain proteins in cows milk; or if you simply prefer something other than cows milk. People choose a milk based on tolerability and taste in addition to health beliefs, says Deborah Krivitsky, RD, director of nutrition at the Cardiovascular Disease Prevention Center at Massachusetts General Hospital in Boston. Each milk will provide different pluses and minuses.
Organic Cows Milk
Raw Cows Milk
Thinking about switching to raw cows milk, also known as unpasteurized milk? It has about the same amount of calories, saturated fat, and cholesterol as regular dairy milk, and some claim it has even more nutrients.
Soy Milk
Almond Milk
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