La leche de almendras es una alternativa a la leche de mayor venta debido a la creciente popularidad de las dietas a base de plantas. Repasemos la nutrición de la leche de almendras y los beneficios potenciales (más los inconvenientes) de agregar leche de almendras a su dieta. leche, las almendras molidas se empapan en agua y luego se filtran para eliminar las partes fibrosas. El resultado es un líquido suave que es naturalmente dulce y a nuez. Dado que la leche de almendras se diluye con agua, algunos fabricantes agregarán espesantes para darle una textura lechosa. no le gustan los aditivos, intente preparar leche de almendras en casa siguiendo nuestra receta casera de leche de almendras con solo dos ingredientes: ¡almendras y agua! ¿Qué tan saludable es la leche de almendras? Según Brittany Crump, MPH, RD en Savor Nutrition: “La leche de almendras puede ser una buena alternativa saludable a la leche de vaca si tiene alergia a los lácteos o intolerancia a la lactosa. Lo recomendaría si le gusta el sabor y está buscando agregar una buena fuente de calcio sin lácteos ”. ¿Es la leche de almendras más saludable que la leche real (también conocida como leche de vaca)? No del todo, la leche de almendras casera no es tan nutritiva como la leche de vaca. No ha sido fortificada y carece de ciertas vitaminas, minerales y proteínas. La leche de almendras comprada generalmente está fortificada con calcio y vitaminas A, D y E. La leche de vaca también está fortificada con vitaminas A y D. Como se ve en la siguiente tabla , ambos tipos de leche son nutricionalmente similares, excepto que la leche de vaca tiene más calorías, proteínas, riboflavina y algunos minerales (p. ej., selenio, magnesio, fósforo). Entonces, ¿cuál es la leche más saludable? Todo depende de tus necesidades y preferencias. La leche de vaca es un alimento rico en nutrientes y, por lo general, es una fuente superior de calcio y vitamina D. Este hecho es cierto para cualquier tipo de leche. Pero la leche de almendras es la clara ganadora si tienes lactosa. intolerancia, son alérgicos a los lácteos o siguen una dieta a base de plantas.4 Beneficios de la leche de almendras1. La leche de almendras es más baja en calorías La información nutricional de la leche de almendras muestra que tiene solo 37 calorías por taza en comparación con las 105 calorías de la leche baja en grasa. ¡No es de extrañar que los aficionados a la cafeína reemplacen la leche de vaca con leche de almendras en su café diario! Sea un intercambio de alimentos que ahorre calorías, no significa que no pueda comer en exceso en otro lugar. La leche de almendras es rica en vitamina E Las almendras son naturalmente altas en vitamina E, un antioxidante que lo protege de los dañinos radicales libres del medio ambiente y del metabolismo humano natural. ¡Solo una taza de leche de almendras puede suplir casi el 50% de sus necesidades de vitamina E! . La leche de almendras es buena para ciertas alergias y sensibilidades Después de la infancia, alrededor del 65% de nosotros tendrá problemas para digerir la lactosa, el principal azúcar de la leche. La leche de almendras será más fácil para su estómago si pertenece a ese campo. Además, las personas con alergias a la leche o la soja, ambas alergias muy frecuentes, pueden apreciar que existe la leche de almendras. La leche de almendras funciona para dietas basadas en plantas Los seguidores de una dieta vegana o vegetariana pueden usar la leche de almendras como un reemplazo uno a uno de la leche de vaca en recetas que van desde productos horneados hasta sopas, batidos e incluso esta avena con leche de almendras realmente básica. Inconvenientes de la leche de almendras 1. La leche de almendras es más baja en proteínasDice Crump, «La leche de almendras solo contiene 1 gramo de proteína por porción, mientras que la leche de vaca tiene 8 gramos de proteína por porción». Además, la proteína en la leche de vaca es de «alta calidad», lo que significa que es completa ( tiene los 20 aminoácidos) y tiene un alto valor biológico (puede ser utilizado de manera eficiente por su cuerpo) .La proteína es vital para formar casi todas las estructuras corporales, incluida la piel, el cabello, los huesos, los músculos, la sangre, etc. La leche de almendras puede contener azúcar agregada y otros aditivos. La leche de almendras comprada puede tener azúcar agregada, lo que deberíamos reducir, para mejorar su sabor. Ciertas variedades de leche de almendras también pueden contener carragenina, un extracto de algas marinas para hacer la leche espesa y cremosa. Si bien la carragenina se ha utilizado de manera segura durante muchos años en la producción de alimentos, las personas con síndrome del intestino irritable pueden encontrar que puede causar gases e hinchazón. ¿No le gustan los aditivos furtivos? Busque leche de almendras sin azúcar y recuerde revisar la lista de ingredientes antes de comprar. La leche de almendras no es tan sostenible Si bien la huella de carbono de la leche de almendras es menor en comparación con la leche de vaca, el cultivo de almendras para satisfacer las necesidades comerciales puede afectar el medio ambiente. Se necesitan 15 galones de agua para cultivar 16 almendras, solo imagina la escala de esto. problema en California, propensa a la sequía, donde se cultiva el 80% de las almendras del mundo.
Todo lo que necesita saber sobre la leche de almendras
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