Milk is an essential ingredient in the diet. But some don’t prefer cow’s milk. But why? This can happen due to lactose intolerance. However, vegans also don’t pick cow’s milk. For them, almond and coconut milk are the most liked choices. But are they nutritious? Which one is better? Is Coconut Milk Better Than Almond Milk?
Both are highly nutritious. They provide various nutrients to the body. Moreover, they are nourishing choices. This is because of the low carbohydrate range.
Coconut and almond milk have less sugar content than dairy milk. But during cooking, the ideology is different.
1. Important Ingredients In Coconut And Almond Milk
From the name itself, the main ingredients can be guessed. Coconut and almond are the main ingredients.
Blending coconut cream with water will present coconut milk. Likewise, blending almond cream with water will give almond milk.
Both the milk will have solid residues. To get clear fluid, straining is important. However, some didn’t like the watery consistency. To avoid this, thickeners are used.
However, the amount of thickeners depends upon brands. Additionally, preservatives are added. It’s done to increase the shelf life.
1.1 The ingredients In Almond milk
- Filtered water
- Vitamins and minerals
- Additives (like potassium citrate)
1.2 The ingredients In Coconut milk
- Coconut cream
- Filtered water
- Vitamins and minerals
- Additives (like ascorbic acid)
2. How To Prepare Almond Milk?
- The first step is to choose a mature coconut for the process. Break it with all your effort. Separate the water and white flesh.
- Transfer the white flesh into the grinder. Grind it. A thick paste will be formed. Before grinding, don’t forget to add water. Around 1 cup will be enough.
- Then, put the entire mixture in a bowl. However, use a thin muslin cloth to strain the content.
- Press the shredded coconut with a spoon properly. This is done to drain out the milk completely. Moreover, one can press the paste with a spoon to collect the extract. This is the first extract.
- Again, put the used shredded coconut into the grinder. Add at least 1.5 – 2 cups of water to it. Blend the mixture thoroughly.
- The previous steps should be repeated. With a muslin cloth, strain the entire mixture. However, press the coconut well to gain more extract. This is the second extract.
- Now, you can mix both extracts properly. Some prefer extracting the content thrice. But it’s better not to do so. Otherwise, the consistency of the milk will be thin.
- This is the process for coconut milk. However, in industries, there are some more steps. After the extraction, they add some more ingredients. To increase the shelf life, preservatives are used. Moreover, to increase the thickness, thickeners are used.
3. How To Prepare Coconut Milk?
- Soak the almond for 7-8 hours or overnight. The more soaking hours, the creamier the milk will be if you forget to do this step. Then there is another choice. Put the almonds in hot water and let them blanch. This should be done for 35 – 40 minutes.
- After this, the skin of the almonds should be removed gently.
- Then, put the almonds in the blender with 1 cup of water. Blend it till it turns into a thick paste.
- However, the staining process should proceed by using a muslin cloth. Put the blended paste in a muslin cloth and squeeze properly.
- Moreover, you can press the paste with a spoon to get more extraction.
- To make the almond milk sweeter. You can add more sugar. However, it will increase the carbohydrate content of the milk, so preservation industries add additives.
4. Amount Of Nutrients In Almond Milk
The nutritional profile for 100 grams (g)
- Calorie: 22 Kcal
- Protein: 0.55 g
- Fat: 1.11 g
- Carbohydrates: 0.34 g
- Fibre: < 0.45 g
- Calcium: 173 mg
- Magnesium: 6.8 mg
- Phosphorus: 30 mg
- Sodium: 60 mg
- Vitamin E: 3.32 mg
5. Health Advantages Of Almond Milk
5.1 Rich In Bone-Forming Calcium
Almond milk has calcium. This is done to increase the calcium range. However, this fortification helps in developing bone health. Calcium is the main ingredient of bone. To overlook structures and other bone issues, calcium is necessary.
Moreover, in higher age groups, depletion in calcium content is seen. To combat this, calcium intake should be increased. It will help in fighting osteoporosis. However, almond milk can be a great choice for increasing calcium content.
5.2 Rich In Antioxidant
Vitamin E is abundantly found in almond milk. It’s essential for the body’s immune system. However, it works effectively in defending blood vessels. Cognitive disease is common nowadays.
Intake of vitamin E can lower its risk. To avoid Alzheimer’s disease, vitamin E is a good option. However, it helps to defend from free radicals. Hence, to gain it, almond milk can be drunk.
5.3 Doesn’t Contain Lactose
The sugar present in dairy milk is called lactose. People who can’t digest lactose are called lactose intolerant. The shortage of enzyme lactase induces this. It’s an enzyme that digests lactose.
Almond milk is not an animal derivative. So, there is no question of the presence of lactose. However, people with lactose intolerance can have it. Although vegans also prefer this milk.
5.4 Prosperous In Magnesium
Magnesium is important for bone and muscle functioning. However, it also controls blood pressure and sugar levels. People uncomfortable with consuming dairy milk can go with almond milk. It’s a good source of magnesium. Moreover, it works effectively in maintaining various body functions.
5.5 Low In Carbohydrates
Unsweetened almond milk is an adequate source of sugar and carbohydrates. Hence, the calorie amount is also scarce. Almond milk is a low glycemic index drink. So, adding it to the diet is a great choice. Nonetheless, it will never spike the sugar level in the blood.
6. Amount Of Nutrients In Coconut Milk
The nutritional content of 240 grams (g)
- Calories: 552 Kcal
- Water: 162 g
- Protein: 5.5 g
- Fat: 57.1 g
- Carbohydrates: 13.3 g
- Calcium: 38.4 milligrams (mg)
- Potassium: 631 mg
- Magnesium: 88.8 mg
- Iron: 3.94 mg
- Vitamin C: 6.72 mg
7. Health Benefits Of Coconut Milk
7.1 Increases Stamina
Coconut milk has a high-calorie content. 100g of it provides a mole amount of calories. However, high calories will provide more energy. So, coconut milk is efficient in boosting stamina.
Coconut milk will be a beneficial option if you are going for a workout. During a workout, fluid loss will take place. With this, weakness and fatigue can be caused. So, to balance the loss, this milk can be sipped.
7.2 Good For Heart
Saturated fats in coconut milk are good for the heart. It decreases low-density lipids (LDL). Hence it increases the action of high-density lipids (HDL). These are the good cholesterol that helps the heart stay fit.
Medium-chain triglycerides are found in this milk. This reduces the risk of fat storage in the body. Hence, the risk of artery blockage is also decreased. Moreover, MCT also promotes oxygenated blood flow in the heart.
7.3 Muscle Growth
Coconut milk is a treatment for muscle dysfunction. This happens due to the presence of triglycerides. This induces mitochondrial biogenesis. As a result, skeletal muscle metabolism is enhanced.
During exercise, the body temperature is comparatively high. However, coconut milk tries to maintain this activity.
7.4 Boosts Immunity
Coconut milk has many healthier nutrients. It interferes with oxidative damage of DNA. However, inhibition in oxidative protein deterioration occurs, too. Oxidative damage changes the protein structure and hence causes disease.
Moreover, it causes cell damage.
Amino acids are the main component of protein. It’s sensitive to ROS. However, ROS damages structural proteins. Reactive oxygen species are created during mitochondrial oxidative metabolism.
As structural proteins are affected, DNA impairment occurs. Nevertheless, this oxidative process causes cancers. It also inhibits healthy cell formation.
Coconut milk has anti-inflammatory properties that initiate a healthy lifestyle. Moreover, the antibacterial properties boost immunity and inhibit infection threats.
7.5 Good For Losing Weight
Coconut milk has medium-chain triglycerides. Due to this, the breakdown of this chain is much easier. Hence, the body can easily absorb it. Moreover, it can be easily digested.
There is no such opportunity to accumulate fat. However, it also provides an easy energy source. Medium-chain triglycerides can be added to the diet plan. It improves the weight loss journey. Therefore, coconut milk is a good option for weight loss.
For weight loss, people are involved in the keto diet. The keto diet is a low-carbohydrate diet. Is adding coconut milk to the keto diet a good choice? Yes, of course.
The carbohydrate content in unsweetened coconut milk is low. Hence, it’s beneficial. This is because of less sugar content.
Coconut milk is rich in saturated fats. However, this milk doesn’t influence the glycemic load. It provides a feeling of fullness. Hence, it doesn’t change into fat. Nonetheless, the person feels more energetic.
7.6 Reduce Fatigue
During marathons, workout electrolyte imbalance is seen. However, to balance it, drinking more fluid is essential. Normal fluid won’t help to balance the electrolytes. So, high-calorie fluids should be taken.
Coconut milk is one such fluid. It’s rich in electrolytes. It helps to maintain fluid loss in the body. Moreover, it provides energy during activity load. Hence it supports muscle structure and reduces fatigue.
8. Is There Any Difference In Taste?
Coconut milk is obtained from coconut. So it has a mild taste of coconut. Whereas almond milk has a different flavour. To increase the flavour, sweeteners are added to the milk. But adding sweetness doesn’t increase the sweetness too much.
The sweeteners are added keeping in mind the palatable parameters. Hence, the carbohydrate content of these sweetened drinks is higher. Sometimes, essences are also added to give a different flavour. However, vanilla or cocoa flavours are common.
The flavours of coconut and almond milk depend upon the brands. Moreover, some also provide unsweetened drinks with different flavours. There is a basic difference in taste between both drinks.
9. Substituting Coconut Or Almond Milk With Cow’s Milk
9.1 In Cooking
Both almond and coconut milk can be used for cooking. But it’s better to prefer anyone according to the recipe. However, keeping in mind food allergies is also important. Both the milk can be used as an alternative to cow’s milk.
To expand the fat range of the dish, canned milk is used. In this case, canned coconut milk is a reasonable choice. This happens because the fat content is higher than normal coconut milk.
In Thai dishes, canned coconut milk is especially used. To improve the texture of the curry, coconut milk is added. Instead of liquid coconut milk, the thicker one is preferred.
9.2 In Coffee
Both almond and coconut milk are different from each other. However, their taste and consistency are much different. Both can be used for making lattes and coffee. Moreover, these can be great options for lightening black coffee.
However, coconut milk will be the best to gain that whipped and creamy coffee. However, the thickness of the milk depends upon the brand. But to get the whipped texture, choose the brand carefully.
One should go with labels that don’t add thickeners. Coconut milk is denser than almond milk. So, to gain creamy coffee, coconut milk is the best choice.
9.3 In Smoothies
Both coconut and almond milk can be used for smoothies. But what kind of thickness do you want? Thickness like pudding? For less thickness, one can go with almond milk. Whereas for dense consistency, coconut milk is the best option.
10. Is Coconut Milk Better Than Almond Milk?
10.1 Fat Content
Coconut milk is thicker than almond milk. However, coconut milk’s fat range is higher than almond milk’s. In canned coconut milk, the fat is more compared to normal. Moreover, nobody chooses coconut milk for drinking. As a drink alternative, almond milk is preferred.
To increase the consistency of a food, coconut milk is added. It’s the best thickening agent. There is a huge debate about “Is coconut milk better than almond milk?” This section will somewhat clear the confusion.
Almonds didn’t contain saturated fatty acids. Hence, almond milk is a good source of unsaturated fat.
However, coconut contains saturated fats. During the milk-making process, the saturated fat content increases. So, compared to almond milk, coconut milk has higher saturated fat.
Can tree nut allergy patients have either coconut or almond milk? Both can be consumed. Or none ?? This is a tricky question. Most people will answer none of them. But the reality is something different.
A person can eat coconut if he has a tree nut allergy. Hence, coconut milk is more friendly to the allergy audience. Whereas almond milk doesn’t come in the same category. This statement has been confirmed by The Food and Drug Administration (FDA).
However, people with lactose intolerance can consume both. These are plant-based products and don’t contain lactose. Moreover, they are a great alternative to dairy milk.
11. Final Verdict
It’s pretty difficult to say who won between coconut and almond milk. Or is coconut milk better than almond milk? Both are very efficient in their positions. However, the compositions depend upon the brands.
But both are a good alternative to cow’s milk. Choosing these over dairy drinks is an intelligent choice. We hope we can clear your doubts regarding whether Is Coconut Milk Better Than Almond Milk.
For similar articles, check The 10 Best Lactose Free Yogurts You’ll Love.