Almond milk has become increasingly popular in recent years as a plant-based alternative to dairy milk. With its creamy texture and mild flavor, almond milk can be used in many of the same ways as regular milk, including cereal, coffee, tea, smoothies, and more. Some people also enjoy adding mix-ins like honey to almond milk to create flavored or sweetened variations. But is combining honey and almond milk a good idea? Here is a comprehensive look at the potential benefits and downsides of adding honey to almond milk.
Nutrition Profile of Almond Milk and Honey
To understand how honey may impact almond milk, it helps to first review the nutritional profiles of each ingredient on its own:
Almond Milk Nutrition
Almond milk is made by blending almonds with water and then straining out the solids. The resulting milk has the following basic nutrition facts in one cup (240 ml) serving:
| Calories | 39 |
| Protein | 1 gram |
| Fat | 3 grams |
| Carbs | 2 grams |
| Sugar | 0 grams |
| Calcium | 548 mg (45% DV) |
| Vitamin E | 4% DV |
| Riboflavin | 19% DV |
| Vitamin A | 10% DV |
As you can see, unsweetened almond milk is very low in calories, carbs, and sugar. It provides a decent amount of calcium and vitamin E. However, it’s lacking in protein compared to dairy milk.
Honey Nutrition
Honey is a thick, golden liquid produced by honey bees. It has the following nutrition profile in one tablespoon (21 grams) serving:
| Calories | 64 |
| Protein | 0 grams |
| Fat | 0 grams |
| Carbs | 17 grams |
| Sugar | 17 grams |
| Calcium | 1 mg (0% DV) |
| Potassium | 24 mg (1% DV) |
| Iron | 0.1 mg (1% DV) |
Honey contains no fat, fiber, or protein. Almost all of its calories come from natural sugars like glucose and fructose. It also provides trace amounts of nutrients like calcium, potassium, and iron.
Potential Benefits of Adding Honey to Almond Milk
Now that we’ve looked at their basic nutritional profiles, here are some of the potential upsides of mixing honey into almond milk:
1. Adds Sweetness Without Added Sugars
The natural sugars in honey can sweeten up almond milk without the need to add any artificial or processed sweeteners. This gives you a tasty, kid-friendly sweet treat without extra additives.
2. Provides Antioxidants
In addition to sugars, honey contains antioxidants from bee pollen including flavonoids and phenolic acids. These compounds may help neutralize damaging free radicals and offer health benefits like lower inflammation.
3. Contains Probiotics
Some types of honey, especially raw, unfiltered honey, contain traces of healthy probiotic bacteria. Adding honey to almond milk could potentially introduce more diverse bacteria into your gut microbiome.
4. Anti-Microbial Properties
Honey exhibits anti-bacterial and anti-fungal properties, partly due to its acidic pH and hydrogen peroxide content. This can inhibit microbes from growing and spoiling your almond milk beverage.
5. Smooth, Creamy Taste and Texture
The thick viscosity and velvety texture of honey complements the creamy mouthfeel of almond milk. Together they create a smooth, satisfying beverage.
Potential Downsides of Honey in Almond Milk
Despite some benefits, there are also a few potential drawbacks of adding honey to almond milk that need to be considered:
1. Added Calories and Sugar
Honey contains 17 grams of sugar and 64 calories per tablespoon, so it will spike the calorie and sugar content of your almond milk. This may be a concern for people tracking calories or carbs.
2. Altered Nutrition Profile
The vitamins and minerals in almond milk could potentially interact with compounds like enzymes and phytonutrients in raw honey, altering the overall nutritional quality. However, more research is needed on this.
3. Dilutes Almond Milk Flavor
The distinct flavor and aroma of honey may overpower the subtle almond taste of unsweetened almond milk. For those who enjoy almond milk for its light almond nuances, honey could dilute this experience.
4. Loosens Texture Over Time
When combined, the natural sugars in honey essentially dilute the proteins and emulsifiers that give almond milk its characteristic thickness. Over hours or days, this can lead to some separation.
5. Not Vegan-Friendly
Strict vegans abstain from honey because it is made by bees. So honey-sweetened almond milk may not align with a 100% plant-based vegan diet.
How to Add Honey to Almond Milk
If you want to experiment with making honey-sweetened almond milk at home, here are some easy methods:
Stir in Honey
Simply add 1-2 teaspoons (or more to taste) of honey directly into a glass of almond milk and stir vigorously until fully dissolved. The honey will gradually mix throughout the milk with stirring.
Blend Honey
For a smoother, emulsified texture, you can blend honey right into almond milk. Combine almond milk and honey in a blender, food processor, or using an immersion blender. Blend for at least 30 seconds to 1 minute until fully incorporated.
Warm in Microwave
The viscosity of honey makes it harder to incorporate into cold almond milk. Warming it up slightly makes it blend more smoothly. Heat almond milk and honey in the microwave for 20-30 seconds, then whisk or blend together.
DIY Honey Almond Milk
To make your own almond milk with honey, simply add 1-3 tablespoons of honey when blending soaked almonds with water in your blender or food processor. Strain as usual.
How Does Honey Almond Milk Taste?
The flavor when adding honey to almond milk can vary based on:
– Type of honey used – honey ranges from mild and sweet to rich and robust. Stronger honeys like buckwheat may overwhelm almond milk. Mild options like clover may complement better.
– Amount used – too much honey can make almond milk cloyingly sweet. Aim for 1-2 teaspoons per cup of milk depending on your tastes.
– Blending method – blending creates a smoother, more homogenous mixture versus stirring.
– Temperature – warmer milk incorporates honey more evenly for well-balanced flavor.
– Quality of almond milk – higher fat, freshly made almond milk may stand up better to strong honey flavor. Store-bought brands may become watery.
– Other mix-ins – honey pairs well with vanilla, cinnamon, cocoa, coffee, and other mix-ins in almond milk.
Overall, expect a sweeter latte-like taste when adding honey to almond milk. The floral, fruity notes of raw honey can add appealing complexity. But take care not to overpower the underlying almond flavor.
Honey Almond Milk Drink Recipes
Honey and almond milk pair together deliciously in these drink recipes:
Honey Matcha Latte
– 1 cup almond milk
– 1 tsp matcha powder
– 1 tbsp honey
– Ice
Whisk matcha powder vigorously into warm almond milk until frothy. Stir in honey until blended. Pour over ice and enjoy this energizing, antioxidant-rich latte!
Golden Milk Turmeric Tea
– 1 cup almond milk
– 1 tsp turmeric powder
– 1 tsp honey
– Pinch of cinnamon
– Pinch of black pepper
Whisk turmeric and honey into warm almond milk. Add a pinch of cinnamon and black pepper for extra flavor and anti-inflammatory benefits. Sip this soothing elixir hot or chilled over ice.
Berry Smoothie Bowl
– 1 cup almond milk
– 1 banana
– 1 cup mixed berries
– 2 tbsp honey
– 1/4 cup oats
– Toppings like chia seeds, granola, coconut
Blend almond milk, banana, berries, honey, and oats until smooth and creamy. Pour into a bowl and top with your favorite crunchy toppings for a nutrient-packed breakfast.
Spiced Honey Milk
– 1 cup almond milk
– 1 tbsp honey
– 1/2 tsp cinnamon
– 1/4 tsp nutmeg
– Pinch of ginger
– Pinch of cloves
Gently heat almond milk with honey and spices like cinnamon, nutmeg, ginger, and cloves for a comforting mug of spiced honey milk. Perfect before bed or anytime you need a soothing treat.
Storage and Shelf Life
How to Store Honey Almond Milk
For best quality and safety, always store homemade or store-bought almond milk with added honey in an airtight container in the refrigerator. The cold temperature helps slow microbial growth and keeps the milk fresher for longer. Discard any leftovers after one week.
Does Adding Honey Reduce Shelf Life?
Yes, adding honey to almond milk will shorten its shelf life compared to plain almond milk. Here’s why:
– Honey can introduce microbes and enzymes that may gradually break down milk proteins over time.
– The added sugars allow more microbial growth like yeasts and molds.
– Dilution of almond milk with thick honey loosens its structure, potentially allowing more separation.
To maximize freshness, consume honey-sweetened almond milk within 5-7 days and store at 40°F (4°C) or below. Use clean utensils to avoid introducing contamination each time you access it.
Health Effects of Honey and Almond Milk
Here is an overview of how consuming almond milk with honey may impact your health:
Blood Sugar Effects
The natural sugars in honey raise blood glucose levels, though not as rapidly as refined sugar. Almond milk has very little effect on blood sugar. Together, honey almond milk will have an intermediate glycemic impact. Diabetics should moderate portions and monitor levels.
Weight Loss
At 39 calories per cup, almond milk is low in calories. But honey contains 64 calories per tablespoon, so the added sugars may lead to excess calorie intake if over-consumed, potentially affecting weight loss. Portion control is key.
Cholesterol and Heart Health
Almond milk is cholesterol-free, but honey contains traces of cholesterol. However, honey may also offer anti-inflammatory phenolics and antioxidants that benefit heart health. Overall impact is likely neutral in moderation.
Allergies
Almond milk is free of dairy, but almond allergies are possible. Honey can cause reactions in those allergic to pollen. Both ingredients are avoided on elimination diets. Check with your doctor for allergy guidance.
Bone Health
The calcium in almond milk aids bone density, while honey lacks calcium. But honey contains trace minerals involved in bone metabolism. Together, they may contribute to adequate nutrient intake for strong bones.
Risks and Precautions
While honey and almond milk are generally considered safe foods, there are some risks and precautions to keep in mind:
– Due to potential microbial contamination, infants under 1 year should not consume honey or honey-sweetened foods according to pediatric guidance.
– People with pollen allergies may experience reactions from raw honey. Stick to heat-treated, filtered honey varieties.
– Added sugars from honey should be limited by people with diabetes or pre-diabetes due to effects on blood sugar regulation.
– Overconsumption of added sugars from honey can contribute to weight gain over time. Moderation is key.
– Make sure any type of almond milk is properly fortified with calcium and vitamin D for bone health, especially for growing children.
– When buying, look for reputable brands that pasteurize milk and source honey from suppliers practicing biosecurity measures for safety.
The Bottom Line
Honey can add sweetness, flavor, and some potential health benefits when added to almond milk in moderation. However, it also contributes extra calories and sugars and can dilute the almond milk’s texture over time. Those watching their sugar intake or following special diets should be mindful of how much honey they add.
When consuming honey almond milk, proper storage in the refrigerator and using clean utensils is important to prevent spoilage or contamination issues. For most people, enjoying the combination in moderation as part of an overall healthy diet should be fine. But the added sugars may be a concern for some individuals like diabetics or anyone limiting carbs or calories.
Overall, honey and almond milk can complement each other nicely in drinks, smoothies, oats, and various recipes. Just be attentive to portion sizes. And as with any food, moderation and proper storage practices are key to balancing the risks with the potential nutritional benefits.