Answer:
Many people consider nut milk as a potential meal replacement, particularly pregnant women concerned about rapid weight gain. Nut milk commonly comes from natural ingredients such as soybeans, mung beans, almonds, walnuts, brown rice, corn, or peanuts. It is abundant in plant-based proteins, healthy fats, dietary fiber, vitamins, minerals, and antioxidants. Moreover, nut milk usually contains low sugar levels, is tasty, and easy to consume.
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Almonds and a glass bottle of milk. Illustration photo by Pexels |
However, nut milk should not replace plain water or other food groups, nor should it substitute daily water intake.
A balanced diet requires a diverse intake including animal proteins (meat, fish, eggs, dairy), plant proteins (beans, nuts, grains), vitamins and minerals from fruits and vegetables, and healthy fats from sources like vegetable oils, salmon, and nuts. Maintaining a balance between animal and plant proteins ensures an adequate supply of essential amino acids crucial for overall bodily development.
Despite their nutritional advantages, nuts contain significant amounts of fatty acids—both saturated and unsaturated. Excessive intake can lead to weight gain and obesity, and overconsumption of nut milk can disturb nutritional balance. Pregnant women should especially regulate their daily milk consumption since excessive intake may not provide additional benefits.
Generally, individuals should limit their nut milk intake to one or two servings per day. Pregnant women, specifically, should consume nuts moderately—for instance, 5-10 macadamia nuts, 10-15 almonds, or 10-15 cashews per day.
Combining animal and plant proteins in moderation and engaging in regular physical activity are recommended for comprehensive health and improved immunity.
Dr. Phan Chi Thanh
Outpatient Department, Central Obstetrics Hospital
