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Kandungan Nutrisi Susu Almond (Almond Milk) dan Risiko Mengonsumsinya

Kandungan Nutrisi Susu Almond (Almond Milk) dan Risiko Mengonsumsinya
Credits: Freepik

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Susu almond (almond milk) menjadi salah satu alternatif produk susu sapi yang cukup populer dalam beberapa tahun terakhir. Ada banyak alasan mengapa orang beralih mengonsumsi susu almond, terutama mereka yang memiliki alergi susu sapi, intoleransi laktosa atau gaya hidup vegan.

Susu almond, kaya kandungan nutrisi baik dan rendah kalori sehingga merupakan pilihan yang baik bagi mereka yang ingin menurunkan kolesterol jahat. Susu almond juga memiliki manfaat lain seperti membantu mengelola berat badan, memiliki efek antioksidan, diperkaya vitamin D, sumber kalsium yang baik, bebas laktosa, rendah kandungan fosfor dan cukup memiliki kalium yang dibutuhkan tubuh.

Walaupun memiliki banyak manfaat positif, Anda tetap perlu mewaspadai beberapa risiko yang mungkin terjadi saat mengonsumsinya.

 

Kandungan Nutrisi Susu Almond (Almond Milk)

Setiap merek susu almond mungkin memiliki kandungan nutrisi yang sedikit berbeda, terutama yang telah difortifikasi dengan vitamin atau mineral lainnya atau yang memiliki rasio antara air dan almond berbeda. Tetapi, secara umum, dalam setiap 100 gram susu almond ada kandungan nutrisi berikut ini:

  • Protein 0,55 gram
  • Lemak 1,11 gram
  • Karbohidrat 0,34 gram
  • Serat kurang dari 0,45 gram
  • Kalsium 173 miligram
  • Magnesium 6,8 miligram
  • Fosfor 30 miligram
  • Natrium 60 miligram
  • Vitamin E 3,32 miligram

 

Baca Juga: 7 Fakta Almond, Camilan Sehat Untuk Anda

 

Risiko Mengonsumsi Susu Almond (Almond Milk)

Alergi almond

Almond adalah jenis kacang-kacangan, di mana sebagian orang mungkin memiliki alergi yang sama seperti saat makan kacang tanah atau jenis kacang lainnya. Alergi kacang dipicu oleh reaksi sistem kekebalan tubuh yang berlebihan.

Gejala alergi kacang, termasuk almond bisa beragam mulai dari ringan hingga parah, di antaranya:

  • Bentol-bentol atau biduran
  • Bibir membengkak
  • Kesemutan di mulut atau tenggorokan
  • Kulit ruam dan terasa gatal
  • Hidung berair
  • Tenggorokan terasa ketat
  • Kram perut
  • Nyeri perut
  • Mual atau muntah

Kandungan protein yang rendah

Kandungan protein susu almond cenderung lebih rendah dibandingkan susu sapi atau susu kedelai. Dalam segelas susu almond (sekitar 8 ons) biasanya hanya terdapat sekitar 1 gram protein saja, sedangkan kebutuhan protein harian tubuh adalah sekitar 0,8 gram per kilogram berat badan. Artinya, Anda tidak bisa mengandalkan asupan protein dari susu almond dan harus mencari alternatif sumber protein lain untuk mencukupi kebutuhan protein.

Tanpa protein yang cukup Anda mungkin akan mengalami hipoproteinemia yang ditandai dengan:

  • Kelelahan
  • Kelemahan
  • Mudah terinfeksi virus atau bakteri
  • Penipisan rambut
  • Rambut mudah rontok
  • Kuku yang mudah patah
  • Kulit kering
  • Perubahan suasana hati dan mudah marah
  • Mengidam makanan yang kaya protein

 

Baca Juga: Alergi Buah, Seperti Apa Gejala dan Penanganannya?

 

Mengandung gula tambahan

Beberapa merek susu almond menggunakan gula tambahan untuk memberikan rasa yang manis. Mengonsumsi makanan atau minuman dengan gula tambahan meningkatkan risiko penyakit jantung, diabetes, tekanan darah tinggi, obesitas, kanker, penyakit ginjal dan masalah kesehatan lainnya.

American Heart Association (AHA) merekomendasikan asupan gula tambahan sebagai berikut:

  • Pria dewasa sebaiknya tidak mengonsumsi lebih dari 9 sendok teh gula (36 gram) gula tambahan setiap hari
  • Wanita dewasa sebaiknya tidak mengonsumsi lebih dari 6 sendok teh gula (25 gram) gula tambahan setiap hari

Meskipun susu almond sering dianggap sebagai alternatif yang sehat untuk menghindari susu sapi, sebaiknya berkonsultasi dengan dokter atau ahli gizi sebelum beralih ke susu almond. Dokter atau ahli gizi dapat memberikan saran yang sesuai dengan kebutuhan nutrisi harian Anda.

Anda juga bisa memanfaatkan layanan konsultasi kesehatan dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Selasa, 5 Desember 2023 | 04:42
Tags : nutrisi susu almond kacang almond

Cynthia Sass, MPH, RD (2023). Health Benefits of Almond Milk. Available from: https://www.health.com/nutrition/is-almond-milk-healthy 

Fatima Hallal, APD and Elise Mandl, BSc, MSc, APD (2021). 11 Evidence-Based Health Benefits of Almond Milk — and How to Make Your Own. Available from: https://www.healthline.com/nutrition/almond-milk-health-benefits 

Atli Arnarson, PhD (2023). 7 benefits of almond milk. Available from: https://www.medicalnewstoday.com/articles/318612 

WebMD (2022). Health Benefits of Almond Milk. Available from: https://www.webmd.com/diet/health-benefits-almond-milk 

Better Health Channel. Nut allergies. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/nut-allergies 

Micaela Young, MS (2023). How Much Protein Do You Need to Eat Every Day?. Available from: https://www.eatingwell.com/article/290496/this-is-how-much-protein-you-need-to-eat-every-day/ 

Jennifer Berry (2019). What to know about hypoproteinemia. Available from: https://www.medicalnewstoday.com/articles/320050 

Harvard Medical School (2022). The sweet danger of sugar. Available from: https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar 

American Heart Association. How much sugar is too much?. Available from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much 

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      Backtrace
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      Backtrace
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      Backtrace
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