Got Almond Milk?

For those of you who cannot or will not drink animal-derived milk but want something milk-like that you can pour on your cereal, use in recipes, or drink straight from the container, almond milk is a good choice. Almond milk has been around since medieval times, when French bakers created it as a substitute for cow's milk, which tended to spoil quickly in those days because of lack of refrigeration.

When compared to soy and rice milk, many people prefer the taste of almond milk. Commercial almond milk generally contains healthy ingredients like natural sweeteners and organically grown almonds, and has no added synthetic preservatives or additives. It is available in unsweetened, sweetened, vanilla and chocolate flavors. Always check the label to make sure you're buying a quality almond milk product.

Almond milk is a great alternative to cow's milk because it does not contain saturated fat, which has the bad cholesterol that can lead to heart disease. Made into butter, almond milk can be used as a healthy substitute for real butter. It also contains none of the animal hormones, chemicals or antibiotics that are normally found in cow's milk.

Most almond milk manufacturers routinely add vitamins A, D, E and the mineral calcium to their product to make it more competitive with animal-derived enriched milk. Commercial almond milk also contains a modest amount of fiber as well as the trace minerals zinc, iron, phosphorus and magnesium. If you have problems digesting lactose or gluten, almond milk is ideal because it's lactose- and gluten-free. If you're at risk for high blood pressure, almond milk is safe because it's low in sodium.

The healthiest almond milk is homemade because you can use a greater proportion of almonds to add more fiber (some almond milks contain zero fiber). You can also throw in your own vitamin and mineral supplements to increase its nutritional value. When making your own almond milk, be sure to use good quality water. You may want to filter the milk if you do not enjoy the rough consistency, using cheesecloth or a strainer. And you can add a natural sweetener if you prefer a sweet taste-honey, maple syrup, black-strap molasses or vanilla extract are a few choices. Don't let homemade almond milk sit too long in the refrigerator or it may lose some of its nutritional value. Ideally, you should prepare fresh almond milk every time you need it.

Vegans should note that there is a disadvantage to commercial almond milk when compared to soy and rice milk: it does not contain B-12. If you consume only plant-based foods, make sure you get adequate B-12 from other sources if you use almond milk instead of soy or rice milk in your diet.

Almonds are one of the world's most nutrition-packed foods. Drinking almond milk is a convenient way to add good fats, protein, vitamins and minerals to your diet and avoid the unhealthy ingredients in animal-derived milk.