Pregnancy is an important phase of life where one needs to take immense care of themselves and their diet. Milk can be a great source of nourishment for pregnant women.
Cow milk is considered the best; however, it may not be so for vegans and lactose intolerant women. The alternative for animal milk is plant-based milk. But the question arises, Almond milk and oat milk – are they safe during pregnancy?
Since almond milk is one of the ancient plant-based milk, it comes with numerous health benefits. Oat milk, on the other hand, also offers a handful of health benefits. If appropriately consumed, both almond and oat milk can be beneficial for pregnant women. Read on to find out all the health benefits of almond milk and oat milk and if they’re safe during pregnancy.
Women, the life bearers, should not compromise with their health, and they must consume healthy food to ensure the baby gets sufficient nutrition. If pregnant women are malnourished and unhealthy, it impacts the child’s health. Apart from taking a balanced diet, pregnant women may also consume milk to fulfill their quota of calcium and other important nutrients.
What is Almond Milk?
As the name suggests, almond milk is a healthy blend of almonds and water. Moreover, it is also known as a plant-based healthy alternative to cow’s milk. Both cow milk and almond milk have the same texture, and the lateral also has an almond flavor. Since almond milk is plant-based, it is quite popular amongst vegans and individuals who find it difficult to digest dairy products.
Almond milk offers a lot more nutrients when it is consumed without added sugar. The best part about almond milk is, it is readily available in markets, and one can also make it at home. Keep reading if the fitness enthusiast within you is eager to make this healthy milk at home; we also have its recipe for you.
Can I Consume Almond Milk During Pregnancy?
Almond milk is a great choice if you cannot consume cow milk for nutrients during pregnancy. So, what makes almond milk a great alternative to cow’s milk?
One serving of almond milk, approximately 240 milliliters, contains only 39 calories, and it also offers a handful of other nutrients. The almond-rich milk contains 3 gm fat, 1 gm protein, 3.5 gm carbs, 0.5 gm fiber.
Additionally, it also contains 24% calcium of the Daily Value (DV), 4% potassium of the DV, 18% vitamin D of the DV, and 110% vitamin E of the DV. Since the protein concentration in almond milk is lower than that of cow’s milk. For this reason, you should add other protein-rich foods to your diet. Once you manage the diet correctly and consume almond milk instead of cow’s milk, it’ll help you in healthy growth.
What are the Benefits of Almond Milk During Pregnancy?
As almond milk is safe for consumption during pregnancy, it helps pregnant women in significant ways. So, let’s find out how plant-based almond milk can also help you during pregnancy.
Almond Milk is a rich source of Antioxidants
Antioxidants play an important role for everyone, including pregnant women. And, upon consuming almond milk, your body gets antioxidants that help in reducing oxidative stress, which is prevalent due to placenta development.
Almond Milk offers a variety of essential vitamins
Pregnant women need many vitamins for healthy growth, and almond milk can help you consume them easily. Well-made almond milk with a good texture offers vitamin A, vitamin B12, vitamin E, and vitamin D. Vitamin A found in almond milk helps in the healthy development of your baby’s bones and nervous system.
Vitamin B12 helps pregnant women maintain good health. Moreover, Vitamin E helps the cells prevent radical damage, thus keeping healthier skin; it may also help maintain a healthy heart. Coming to vitamin D, it helps in enhancing your calcium absorption and helps your baby to have stronger bones and teeth.
Almond Milk also keeps your heart healthy
Don’t be surprised; almonds are a rich source of omega-3 fatty acids, which help the heart’s smooth functioning. Omega-3 fatty acids can also be helpful in a baby’s better development.
Almond Milk is rich in Calcium
Undoubtedly, calcium is one of the most important minerals that our body needs. Calcium is much more significant for pregnant women as it helps keep the bones healthy. Moreover, it is also known as the primary mineral for building strong bones. Additionally, calcium may also help you keep your Blood pressure in check as high Blood pressure is not good for pregnant women.
Almond Milk is vegan and plant-based
Pregnant women following a vegan diet may find it difficult to consume cow’s milk. To help vegans get enough nutrition, almond milk does the job very well. Moreover, almond milk, being plant-based, can also be consumed by women who find it difficult to digest dairy products or maybe otherwise lactose intolerant.
How to make Almond Milk at Home?
As promised, here we are. Let’s help you make your healthy and 100% natural almond milk at home. So, to make almond milk at home, you’ll need almonds, a lot of them. Quantity-wise, you can take up to 240grams of almonds and soak them in approximately one liter of water for six hours. After six hours, you’ll need to blend them, and your almond milk is almost ready.
Once blended, it is time to strain the freshly made almond milk. Please do note, using unpeeled almonds is best while blending them as unpeeled almonds have higher nutrient concentrations. Though, if you don’t want the almond peels, you can also use peeled almonds.
Are there any side effects of Almond Milk?
Though almond milk poses no serious health risks even when consumed during pregnancy, it may not suit women with food allergies. Moreover, if you have any thyroid-related problems, we advise you to consult with your doctor before consuming almond milk. If possible, try and ensure you consume almond milk without added sugar to keep your sugar intake in check.
Homemade Almond Milk vs. Pre-made or Commercial Almond Milk, Which is Better?
Nowadays, one can readily find almost every food item or drink over the counter in the market. A plethora of companies offer almond milk in a variety of flavors. However, not every company offers the best-quality almond milk. So, the debate arises if homemade almond milk is better than pre-made almond milk. Let’s find out.
Homemade almond milk is pure and thick in texture as it is not diluted with unnecessary amounts of water. Whereas, the pre-made almond milk may have additives that might not be good for one’s health. So, if you can make your almond milk at home, well and good. If not, we advise you to look for companies that offer non-sugared and pure almond milk.
What draws the line is the fact that some companies also offer fortified almond milk for better nutrition. So, if you are consuming almond milk for its natural health benefits, you can go for homemade almond milk. If not, you may go for pre-made almond milk from the markets. However, the choice may also depend on what you prefer and if you can find some great almond milk brands in supermarkets.
What is Oat Milk and How to make it?
Like almond milk, oat milk is also a plant-based alternative to cow milk and is a vegan drink. Moreover, oat milk is nut-free, which means even individuals allergic to nuts like almonds, cashew, etc., can also consume it. Oat milk is made after soaking rolled oats in water for a few hours, and then it is blended.
After blending, the liquid extracted is oat milk. However, it is not ready yet. Once you have the liquid, you’ll need to strain it using a cheesecloth. Now, you have your homemade oat milk ready for consumption. You may even chill it before consumption.
Can I Consume Oat Milk During Pregnancy?
Though oat milk is safe to consume during pregnancy. However, one must be mindful about making up for the nutrients that oat milk contains in small amounts. Yes, oat milk can be replaced with cow’s milk or any other animal milk during pregnancy, but it doesn’t offer many nutrients.
Each serving of oat milk, about 240 milliliters, contains 120 calories. Oat milk also provides up to 3 grams of protein, 5 grams of fat, 16 grams of carbohydrates, and 2 grams of dietary fiber. Moreover, one also gets about 50% vitamin B12 of the DV, 46% riboflavin of the DV, 27% calcium of the DV, 22% phosphorus of the DV, 18% vitamin D and A of the DV, 6% potassium of the DV, and 2% iron of the DV.
So, if you must switch to oat milk during pregnancy, we advise you to take good care of your diet and nutrition intake.
What are the Benefits of Oat Milk During Pregnancy?
Oat milk offers many health benefits, and it is beneficial for pregnant women as well. Let’s find out how consuming oat milk during pregnancy helps pregnant women.
Oat Milk helps avoid Constipation
As per health experts, fiber reduces the risks of constipation and helps in a better motion. Oat milk is a rich source of fiber, and it helps pregnant women to reduce their chances of encountering constipation during pregnancy. Moreover, the fiber-rich oat milk may also help pregnant women keep their blood sugar levels in control.
Oat Milk is rich in Beta-Glucan
If you crave a lot of sweet food during pregnancy, oat milk rich in beta-glucan may help keep your blood glucose in check. However, if you have any Blood Pressure related problems, we advise you to consult with your doctor before consuming oat milk.
Oat Milk Promotes Better Bone Health
Oat milk possesses a lot of calcium and vitamin D, the two most vital nutrients needed for strong bones. Moreover, these two nutrients also promote better calcium absorption, thus helping pregnant women have healthier bones. Since oat milk also contains vitamin B12 in ample amounts, the trio can also help women prevent osteoporosis.
Are there any side effects of Oat Milk?
Oat milk comes with a few side effects that you must be aware of before incorporating it into your diet. Oat milk has a higher sugar concentration than almond or any other plant-based milk. Moreover, pre-made oat milk available in the markets may also contain added sugar, which may not be good for you.
Secondly, oat milk also tends to have low amounts of protein. If you’re not consuming enough amounts of other foods rich in protein, you may face complications while giving birth. At last, market-based oat milk may not be gluten-free. If you’re allergic to gluten, you must check for gluten-free certification on it.
Homemade Almond Milk vs. Pre-made or Commercial Oat Milk, Which is Better?
During pregnancy, one needs to be mindful about what they eat, their health, and their side effects. Nowadays, more and more women are switching to oat milk from cow’s milk for their daily dose of nutrition. As oat milk is available in markets and can also be made at home. Many pregnant women often get confused if homemade oat milk or pre-made or commercial oat milk is Better?
Well, it all comes down to your diet and if you need additional nutrients with oat milk or not. For instance, homemade oat milk isn’t fortified and contains a few nutrients. Whereas, commercial oat milk is often fortified and diluted. Whether you consume homemade oat milk or market-based, ensure it is hygienic, nutritious, and doesn’t harm your body.
It’s okay if you don’t want to consume cow’s milk during pregnancy for nutrition. You can switch to plant-based milk for essential nutrients and still conceive healthy babies. And, if you’re wondering, Almond milk and Oat milk – Are they safe during pregnancy? Well, yes, both almond and oat milk are safe during pregnancy. All you have to ensure is to consume a healthy diet along with your preferred plant-based milk.