With newer nut milk options in the stores, not only choices, but the confusion also increasing. As a nutritionist, let me help you to find the solution to one such dilemma- Almond milk versus Walnut milk.
Walnut milk is the newest dairy-free alternative in the stores which is giving a tough competition to almond milk. Let us take a look at the similarities and differences between these two competitors.
Almond Milk Versus Walnut Milk: Let the Battle Between the Nuts Milk Begin
Before we delve deeper, let’s take a quick look at almond milk vs walnut milk benefits and nutrition:
Almonds & Water
Walnut & Water
Buttery & Nutty
|ORAL HEALTH OUTCOME
|TUMMY HEALTH OUTCOME
|BODILY COOLING EFFECT
|BODILY HYDRATION EFFECT
Vanilla & Cocoa
Honey & Cinnamon
*Source: USDA; Quantity defined is 1 cup
What Do You Need to Prepare Almond Milk Vs Walnut milk?
To prepare Almond milk you need soaked almonds and water. Most of the time, water is 4 times the almonds but you can adjust it according to your preference.
For Walnut milk, soaked walnuts and water are the key ingredients. Though you can prepare it without soaking the walnuts, it is highly recommended to activate your nuts to prepare milk by soaking them.
In the store bought versions of almond and walnut milk, minerals and vitamins such as Calcium, Vitamin D, etc. are added.
Almond Milk Versus Walnut Milk- Comparing the Taste and Texture
Almond milk’s taste is slightly nutty, but most people find it almost bland. That’s the reason, it goes very well with coffee and tea. The texture is smooth and the consistency is thin.
Walnut milk, on the other hand, has a strong hint of nuttiness. That gives this milk a unique flavor. The consistency is creamy and thick.
Recommended Intake of Almond Milk Versus Walnut milk
For both Almond milk and Walnut milk, 1 cup is the suggested quantity to consume. On hot summer days, you can increase the consumption up to 2 cups, provided it suits you well.
Being a nutritionist, my suggestion would be to keep trying different kinds of nut or plant based milks. This way you can get benefits from each one.
Almond Milk & Walnut Milk in Comparison to Other Nut Milks
Almond Milk Versus Walnut Milk- Which One Has More Calories?
As shown in the table above, both these milks have almost the same amount of calories. Almond milk and Walnut Milk both are low in calories compared to dairy milk.
If you are following a low calories diet then both these milks can be a great choice for you.
Fat Content in Almond Milk Vs Walnut Milk
Compared to Almond milk, Walnut milk has high-fat content. However, this is nothing to worry about. Walnuts are a good source of healthy fats called Omega-3.
Omega-3 helps you to maintain a healthy heart and is considered good for your brain. The human body can not produce this fatty acid all by itself, you can get it either by food or by including a supplement. Adding Walnut milk can be a good way to add this healthy fat to your body.
Almond Milk or Walnut Milk, Which one is a Better Source of Protein?
Most nut milks are not a great source of protein, in comparison to dairy products. However, if we compare the two, almond milk has slightly more protein than Walnut milk.
Protein is an essential nutrient for the human body to function well. If you are adding plant-based milks to your diet then add other protein-rich sources as well.
Which is Better For Fulfilling Calcium Needs of the Body: Almond or Walnut Milk?
Calcium is another important nutrient that is lacking in Almond milk and Walnut milk. To make these dairy-free milks comparable to dairy milk, manufacturers fortify Almond milk and Walnut milk with calcium.
If you prepare these nut milks at home, then you won’t get much calcium from them. This is why many people who prepare the milk at home add calcium powder supplements to their plant-based milks.
Difference in the Recommended Consumption Time For Almond Milk & Walnut Milk
The recommended time to consume Almond Milk and Walnut milk is – morning. You can opt to add in cereal bowls, blend these with your smoothie or add in your cup of coffee.
A healthy start to the day with these nut milks will keep you active throughout the day. Some people also like to drink it before going to bed as it promotes better sleep.
Eco-Sustainability of Almond Milk Versus Walnut Milk
Almond milk and Walnut milk both are plant-based milks, which are considered environment-friendly options compared to dairy milks. They have lower carbon footprints, which makes them an eco-conscious choice.
But compared to Almond milk, walnut milk has less water footprint. Water footprint means how much water is needed to produce that specific product.
Are Almond Milk and Walnut Milk Vegan Friendly?
Both Almond milk and Walnut milk are part of the vegan diet. A vegan diet doesn’t include anything which comes from animals which include honey, meat, poultry and dairy.
The amount of natural resources used to produce animal products for the whole world is taking a toll on the environment. According to a study, veganism can be a great solution to control environmental degradation to some extent.
How do Almond Milk And Walnut Milk Affect Your Oral Health?
Commercial packed Almond milk and Walnut milk have good amounts of calcium, which is a helpful nutrient to get healthy teeth and gums.
Besides that, both these milks are full of other oral-friendly minerals such as phosphorus, magnesium, copper and zinc. These nutrients are considered very important for your oral health.
Which One is Better for Stomach- Almond Milk or Walnut Milk?
Almond milk and Walnut milk both help you to make your digestive system strong. They both are full of dietary fiber which helps to clean your stomach easily.
But, Walnut milk has Omega-3 in it which is considered very effective for your gut microbiota. Gut microbiota are the microorganisms that are present in your digestive system and keep the system functioning well. This makes Walnut milk better than Almond milk for a healthy stomach.
Can Almond Milk Or Walnut Milk Make Your Body Cool?
Yes, both Almond milk and Walnut milk can help to cool down your body. Soaked nuts assist to reduce body heat and are considered good for cooling.
Both these milks are prepared by soaking the nuts, which supports body cooling. Additionally, they also contain large amounts of water which is essential to keep the body cool.
Almond Milk Vs Walnut Milk As Hydrating Beverages
Dehydration is a serious issue especially in hotter regions which is why it is important to keep the consumption of water to the optimum level
Apart from water Almond milk and Walnut milk contain many essential minerals such magnesium, potassium which help to retain the water level in the body and prevent dehydration.
Flavorful Additives For Almond Milk and Walnut milk
To enhance the flavor of these milks you can add many nutritional additives. For the Almond milk, I usually prefer vanilla essence, cocoa and banana.
Among its many uses, walnut milk especially goes very well with oatmeal. You can add honey, maple syrup and cinnamon to give a natural sweetness to this nutty and creamy milk. Apart from drinking it as such you can also use walnut milk in many different ways
Almond milk Versus Walnut milk can be a fierce food fight and it is definitely challenging to decide a clear winner here.
My suggestion here will be to add both the milk to your diet alternatively, like that you will be in a win-win situation for sure.
If you have some other questions, confusion or suggestion, do write to me in the comment section. I will be happy to connect with you.