Individuals in contemporary society are increasingly prioritizing their health and seeking substitutes for traditional dairy milk. Given that milk serves as a significant source of calcium, which is vital for maintaining bone health, many individuals may be reluctant to make the switch, questioning whether plant-based alternatives can offer comparable nutritional benefits.

Almond milk is one such substitute. It is produced by grinding almonds and mixing them with water. In a discussion with HT, Dr. Ridhima Khamsera, a clinical dietician, emphasized that almond milk is a strong alternative that can compete with animal-derived milk. She cautioned against dismissing almond milk as merely a passing health trend.

Importance of calcium for bone health

Prior to discussing the advantages, she briefly highlighted the significance of calcium in relation to bone health. It is important to note that calcium does not function independently; it relies on other nutrients for optimal effectiveness.

Dr. Khamsera stated, “Calcium serves as the fundamental component for robust bones and teeth. It plays a crucial role in preserving bone density, particularly as we grow older. Insufficient calcium intake can result in the body extracting it from the bones, which may lead to conditions such as osteoporosis. However, it is essential to understand that calcium requires a range of supporting nutrients, including vitamin D, magnesium, and phosphorus, to be properly absorbed and utilized by the body. This is where almond milk excels—it is not merely a source of calcium; it is a comprehensive nutrient source.”

Nutritional value of almond milk

Almond milk is frequently regarded as a mere health trend, leading many to underestimate its true benefits. In fact, it is rich in vital nutrients and provides more than just calcium. Dr. Khamsera explained that almond milk is produced by blending almonds with water and then straining the mixture to remove the solids.

Further elaborating on its nutritional profile, Dr. Khamsera noted, “Almond milk is naturally low in calories and is devoid of lactose, cholesterol, and saturated fats. However, its true advantages are found in its fortified varieties. Numerous commercial almond milks are enhanced with calcium and vitamin D, making them an excellent option for bone health. Additionally, almond milk contains magnesium, a mineral that works in conjunction with calcium to fortify bones. Magnesium plays a crucial role in converting vitamin D into its active form, thereby improving calcium absorption.”

Benefits of almond milk for bone health

Seems like almond milk is an all-rounder. So now, let's look at some of its benefits. Dr Ridhima Khamsera listed out the many benefits of almond milk:

• Rich in Antioxidants: Almonds are packed with vitamin E, a potent antioxidant that protects bone cells from oxidative stress. Oxidative stress can accelerate bone loss, so incorporating antioxidant-rich foods like almond milk into your diet can help preserve bone density over time.
• Low in Phosphorus: While phosphorus is essential for bone health, too much of it (often found in sodas and processed foods) can actually weaken bones by disrupting calcium absorption. Almond milk has a balanced phosphorus content, making it a safer choice for maintaining bone integrity.
• Alkalizing effect: A diet high in acidic foods (like meat, dairy, and processed snacks) can leach calcium from your bones to neutralize the acid in your bloodstream. Almond milk, on the other hand, has an alkalizing effect, helping to maintain a balanced pH level and protect your bones from calcium loss.
• Lactose-Free Advantage: For those who are lactose intolerant, almond milk is a game-changer. Lactose intolerance can lead to reduced calcium intake, but almond milk provides a delicious, gut-friendly alternative that doesn’t compromise on nutrition.

Almond milk vs dairy milk

Now, coming to the age-old question, can a plant-based alternative like almond milk really come close to cow’s milk? Well, you might be surprised.

Dr Khamsera said, “It's a resounding yes.” She listed down the parameters which give a big thumbs up to almond milk:

• Calcium content: Fortified almond milk contains roughly the same amount of calcium as dairy milk (about 300-450 mg per cup).
• Vitamin D: Many almond milk brands are fortified with vitamin D, just like dairy milk.
• Calories: Almond milk is lower in calories, making it a great option for those watching their weight.
• Digestibility: Almond milk is easier on the stomach for many people, especially those with lactose intolerance or dairy sensitivities.

But in the end, she cautioned that not all almond milks are equal. She recommended checking the label to ensure it’s fortified with calcium and vitamin D. Unsweetened versions are better.

Sharing one more tip for good bone health, she advised pairing almond milk with weight-bearing exercises like walking, jogging, or strength training. Exercise stimulates bone growth, and when combined with a calcium-rich diet, it’s a winning formula for lifelong bone strength.

Read Also: Balanced Eating, Big Results: How She Lost 13 kg Without a Rigid Diet

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