Coconut Milk Vs Almond Milk | Which One Is Healthier
Dairy alternatives are more plentiful than ever in the modern world. It’s getting less difficult to exclude typical dairy products, including milk, ice cream, and cheese, from your diet. There’s no reason to avoid the dairy aisle of your neighborhood grocery store whether you have a lactose intolerance, a dairy allergy, or you’ve just made the decision to live a dairy-free lifestyle.
Almond and coconut milk are the most widely used and easily obtainable types of plant based milk. These non-dairy milk have been put on the menus of coffee shops like Starbucks and Dunkin’ Donuts for patrons. Even while the distinctions between almond milk and coconut milk may seem evident, other factors are also at play.
Before you put milk in your shopping cart or cup of coffee, you may choose the option that best matches you and your diet by understanding how they are created, the nutrition data, and the advantages of almond milk vs coconut milk. To learn more, keep reading this article.
What Is Almond Milk?
One of the first plant-based milk in documented human history is almond milk. The beverage was first described in writing in the early 1200s in a cookbook called Kitab al-Tabik (A Baghdad Cookery Book).
Almonds have to be soaked in water according to the original method before being ground into a paste. The paste would next be filtered to eliminate extra particles and diluted with water. The production procedure is mostly unchanged today.
However, the store bought almond milk are usually added with stabilizers, emulsifiers, carrageenan which arises the issue of bloating and gastric issues in many people. Still, the basic concept of soaking and puréeing almonds into a drinkable form remains the same. Because of its refreshing properties, nutty sweetness, and creamy texture, almond milk is adored all over the world.
Benefits Of Almond Milk
Many people are turning to almond milk as a tasty and healthy alternative to dairy milk. With its creamy texture and delicious flavor, it’s no surprise that it has gained widespread popularity in recent years. But almond milk is much more than just a tasty beverage – it also offers a range of health benefits that can help improve overall wellbeing.
1. It Is Nourishing
They typically include extra calcium, protein, and vitamin D, which makes them more nutritionally comparable to ordinary milk. Almond milk is naturally abundant in a number of vitamins and minerals, including vitamin E.
2. Has Few Calories
Almond milk is diluted with water by its manufacturers to make its 1% fat level more comparable to that of low-fat milk. A cup of almond milk has just 39 calories, which is less than half of what a cup of skim milk (check vegan status) has in terms of calories.
Almond milk, though, varies widely. Depending on how many almonds are in each cup, homemade almond milk and certain brands may have substantially higher calorie counts.
3. No dairy
Almond milk is an excellent choice for vegans, those with lactose intolerance, and people who are allergic to milk because it doesn’t include any cow’s milk or other animal products.
4. Vitamin D-rich
Almond milk frequently includes additional vitamin D, just like normal milk does. The quantity of vitamin D in various products varies. For instance, one cup of almond milk might have 2.62 micrograms in it, which is 13% of your DV. Equal quantities can be found in one cup of cow’s milk that has been vitamin-enriched.
What Is Coconut Milk?
Contrary to popular belief, coconut milk is not the liquid found inside of a coconut. Instead, the fluids that naturally occur inside the nut are added after the meat of a coconut has been ground into a fine powder. This produces a coconut-scented beverage that is rich and creamy.
For a very long time, Southeast Asian and Austronesian cuisines relied heavily on coconut milk, which is still included in many typical recipes. When not used in recipes, it may be enjoyed as a great milk substitute when chilled or served over ice.
Benefits Of Coconut Milk
There are variety of benefits of incorporating coconut milk into your diet. It is rich in nutrients like iron, magnesium, and potassium, which can help boost the immune system and promote overall health and wellbeing. Other than its nutrient content coconut milk is very versatile in nature and can be used in a wide range of dishes, from curries and soups to smoothies and desserts. Look below for top benefits of coconut milk.
1. Lactose-free
Coconut milk is lactose-free, unlike cow’s milk, and may be used as a milk substitute by people who are lactose intolerant. In addition to being a favorite among vegans, coconut milk also works well as a foundation for milkshakes and smoothies and as a dairy substitute in recipes.
2. Possesses Anti-Inflammatory, Antibacterial, And Antifungal Qualities
Lauric acid, which is transformed in the body into the very advantageous molecule monolaurin, an antibacterial, antifungal, and anti-inflammatory that kills a range of disease-causing organisms, makes up around 50% of the MCFAs in coconut milk.
3. Promotes Heart Health
MCFAs are readily converted into energy in the liver; hence, they are used up by the body more quickly than other saturated fats and are less likely to be stored as fat.
4. Prevents Stomach Ulcers
In one animal experiment, coconut milk decreased the growth of a stomach ulcer by an amount comparable to that of an ulcer-treating medication. More research has confirmed that the milk’s anti-inflammatory characteristics, together with its beneficial effects on mucosal development, are a contributing factor in this.
Coconut Milk vs Almond Milk | Key Differences
1. Taste
Almond milk typically lacks a strong flavor, but coconut milk typically has a slight coconut flavor. You’ll probably prefer the flavor of one over the other because everyone has varied taste preferences. Neither coconut milk nor unsweetened almonds have a highly sweet flavor. They’ll probably taste better if you pick the sweetened and flavored varieties, especially if you drink them plain. However, versions with added sugar may contain a lot of it.
2. Fat Content
Coconut milk typically has 4-5 grams of total fat per eight ounces, compared to 2-3 grams in the same amount of almond milk, making it somewhat fattier than almond milk. Coconut milk in a can will be substantially higher in fat and separate from the liquid within the container if you select it. Typically, this kind of coconut milk is better utilized in cooking rather than as a beverage.
3. Shelf Life
Use homemade almond milk within 3 days of opening the bottles. After opening, refrigerate. Leave nowhere near room temperature since this encourages spoiling. Almond milk sold in stores has a use-by date. After opening, refrigerate or you can even freeze the almond milk for an extended shelf life. Always keep the lids on firmly to keep pollutants out.
The shelf life of homemade coconut milk is limited. Prepare modest amounts that you may utilize in no more than a week. Although coconut milk produced commercially may have a longer shelf life, you should still utilize it as soon as you can. Store-bought coconut milk can last up to 10 days after being opened.
4. Health Concerns
The calorie and fat content of almond milk is modest. For those who are lactose intolerant or allergic to dairy, it is beneficial. Almond milk, however, is not allowed for those who have nut allergies. People with dairy allergies or lactose intolerance might benefit from coconut milk as well.
Chemotherapy patients are permitted to consume coconut milk. Coconut milk quickly becomes sour due to its high oil content. Use fresh coconut milk the same day as it is squeezed. Both canned and carton coconut milk should be consumed shortly after opening.
5. Cooking
Almond and coconut milk may be used in baking and cooking, which can help make dishes more palatable for people with dietary restrictions and food allergies. Most of the time, you may replace cow’s milk with coconut or almond milk in recipes; however, the flavor and texture may change from those of the original recipe if you do so. Pick recipes that were intended to be made with non-dairy milk, such as coconut milk and almond milk, to prevent this.
Coconut Milk Vs Almond Milk | Nutritional Comparison
| 1 Cup (240 mL) | Almond Milk | Coconut Milk |
| Calories (kcal) | 30-40 | 45-55 |
| Protein (g) | 1 | 0.5 |
| Fat (g) | 1-3 | 4-5 |
| Fiber (g) | 1 | 0 |
| Carbohydrates (g) | 2-3 | 2-3 |
| Sugar (g) | 0-1 (Unsweetened) 6-20 (sweetened) | 0-1 (Unsweetened) 6-20 (sweetened) |
Coconut Milk Vs Almond Milk | Which Is better?
There is no definitive answer as to which sort of milk is healthier. Both coconut and almond milk have a special combination of nutrients that may benefit your health. Almond milk could be a better option if you’re looking to decrease your cholesterol levels. Coconut milk could be a better option if you’re attempting to regulate your blood sugar levels. The greatest choice is ultimately to select the milk variety that you like drinking the most.
Almond Milk Or Coconut Milk | Which Is Better For the Environment?
The ecology is greatly impacted by the careless production of any form of milk, but coconut milk is among the greatest sustainable and environmentally-friendly milk. Because the vast majority of almond trees in the globe only thrive in dry climates, growers must continue to drain subterranean aquifers to support their harvests, a practice that will have serious repercussions.
Production of coconuts may be sustainable and even profitable for low- and middle-income communities if it is Fair Trade and not contributing to deforestation. When no animals are used to collect the fruit, coconut milk is also completely vegan-friendly, although the production of huge quantities of almonds will always be dependent on commercial beekeeping. Whichever milk you select, the key lesson is to cherish the product and refrain from consuming it excessively.
Final Thoughts
Both almond and coconut milk are well-liked and delectable plant-based milk substitutes. They are both adored worldwide for their rich tastes, creamy textures, and nutritional value, but after comparing them, we discovered that almond milk is typically healthier than coconut milk.
Don’t be afraid to try both alternatives if you’re thinking of eating a plant-based diet or can’t have dairy. Then you can decide which is best for you. Just use coconut milk sparingly because it contains a lot of calories and saturated fats.
