Almond and coconut milk are two very popular milk alternatives. They each offer their own unique benefits and risks. Each also has areas of use which they excel and exceed the other. Lets take a look at a breakdown of the facts for almond and coconut milk.
Facts About Almond Milk
1. Nutritional Facts
The protein that you get from a single glass of almond milk is 2 grams. You can increase the amount of protein by adding in a scoop of protein powder to your almond milk. You also get calcium, 30 percent of your daily need. Almond milk also provides vitamin benefits, providing you with half of your daily value of vitamin E, 10 percent of vitamin A, and 25 percent of vitamin D.
2. Zero Cholesterol
Almond milk is completely cholesterol free, making a great heart healthy milk alternative. Almonds have also been shown to reduce the risk of developing heart disease. Potassium is also found in almond milk, which is an aid to the heart and reduces the amout of tension put on the muscle.
3. How It’s Made
Almond milk can easily be made at home. The method used to make fresh almond milk is to soak almonds in water and then blend then in a blender or food processor with a sweetener and some water. The mixture is then strained using cheesecloth. In factory produced almond milk there are additional nutrients and protein added.
4. Breast Milk Substitute
The minerals and vitamins that are found in almond milk are extremely similar to the same ones found in a mother’s breast milk. Vitamin D and C and iron are all key components in the growth of babies, and are all found plentifully in almond milk. It is also rich in protein, making it a perfect substitute.
5. Skin
Another part of the body that almond milk helps to improve is the skin. Almond milk contains vitamin E, which is vital in maintaining good skin health. Along with the vitamins, almonds contain antioxidants with greatly help to repair damaged skin.
The Low Down On Coconut Milk
1. Different Than Coconut Water
Many people confuse coconut water for coconut milk, and they are very different. Coconut water is found in the hollow portion of a coconut, it is clear and nothing is done to it before consumption. Coconut milk on the other hand is extracted from the coconut fruit itself. It is made from the white pulp of the fruit that is pressed through a filter to extract the “milky” liquid, known as coconut milk.
2. Nutrition
Coconuts offer some pretty impressive nutrition benefits, which are in turn enjoyed in coconut milk. They are very high in fiber, which aids in digestion, as well as vitamins E, B6, B1, B3, and C. Coconuts also offer a variety of minerals that are needed by the body such as calcium, iron, sodium, and magnesium. A serving of fresh coconut milk contains 150 calories, 15 grams of healthy fats, and 1.4 grams of protein.
3. Moderate Use
Due to its high fat content, coconut milk falls in that confusing category of “good” but also “bad” foods. It is best to only consume pure coconut milk a couple of times a week. However the use of coconut milk as a dairy alternative when baking or cooking is considered a good health trade off.
4. Shelf Life
Coconut milk, particularly canned, has a very long shelf life and can last over a year at room temperature. This makes it a good pantry staple to keep in the house in case of emergency. Fresh coconut milk must be refrigerated and used withing 2 to 3 days. This is because of the high oil content that will cause the milk to go bad quickly.
5. BPA
One potential risk associated with coconut milk, canned in particular, is the chemical Bisphenol-A (BPA). BPA is a chemical that is used in things like car parts, reusable containers, and sporting equipment. It is also found in the lining of canned foods, and the risk of BPA seeping into the product is relatively high. The risk increases with acidic or fatty foods, such as coconut milk. Recent studies have found a link between neurobehavioral problems in infants whose mother has high BPA levels.
Differences Between Almond Milk and Coconut Milk
1. Fat Content
The amount of fat that is present is coconut milks compared to almond milk is a scary fact for some people. Almond milk contains 1.5 grams of fat in a serving, which is comparable to original milk. Coconut milk contains a whopping 15 grams of fat in a single serving, granted most of these are considered “healthy” fats.
2. Uses
Both of these milk alternatives can be used in pretty different ways due to their nutritional makeup. Coconut milk can be used for many more forms of cooking, due to its high oil and fat content. Almond milk is better used as a supplement straight.
3. Cost
Cost is another difference between almond and coconut milk. A quart of chilled almond milk will run you around $2.00. A single serving can of coconut milk is $1.75, which is just below 8 ounces. Chilled coconut milk, which is fresher, will cost you even more, $4.50 for a quart.