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Generally, most of us consume cow milk for our daily dairy requirements. But with the rapid awareness of health care and nutritional factor, people now shift to the various other sources for milk. There is an array of these ranging from almond to coconut, soy to rice. People are now largely selective about the foods they eat or intake. People are now label readers or the fitness freaks. They opt for substitute of the traditional milk variants to add more to their daily intake. Each has its bunch of advantages along with associated disadvantages. What you prefer depends on your requirements and needs.
Here, we lay a discussion on the most common types of milk preferred by people worldwide. Almond milk vs coconut milk. These are an excellent vegan source of protein, but that’s not enough. An excellent vegan substitute of the cow milk. Both coconut and the almond milk are free from lactose. The basic procedure to form almond milk is grain almonds into minute particles and mix it with water. This a subtle grainy texture to the milk. On the other hand, to prepare coconut milk, the ground flesh of the coconut is first soaked in water and then drained to ooze out the milk. Comparing the above two, coconut milk is extremely rich in fat and calorie content whereas the almond milk ranks behind the same regarding calories.
But, stating just this is not enough. We will see both the milk in detail to conclude which is better and in what terms.
Almond Milk vs Coconut Milk- Nutrition
One gram of almond milk has 17 calories which are very less as compared to coconut milk. 100 gm of coconut milk has near about 154-230 calories per servings. Also, it is worth mentioning that the calorie content varies depending upon the thickness of the milk. The thicker the milk, the higher is the fat and the calorie content.
Saturated vs Unsaturated Fat in Almond Milk:
Considering the amount of fat present in both. Almond milk does not have any content of saturated fat. To name the unsaturated, 0.625 grams of the monounsaturated fat and the polyunsaturated fat are present in quantity as 0.208 grams per serving. To sum up, the total fat content comes out to be 1.04 grams.
Fat in Coconut Milk:
Coconut milk has total fat content as 18.91 grams regarding the saturated or the unhealthy fats. Taking into consideration the unsaturated fats, 0.901 grams of monounsaturated fats and 0.233 grams of the polyunsaturated fats add to each serving of the coconut milk. The total fat content turns out to be 21.33 grams which are very high as compared to the almond milk. However, you should keep in mind that these values are concerning the first pressing of the milk and so they are thick. If you press the same multiple times, the fat content reduces. However, the calories would majorly remain the same. Hence, it is obvious that coconut milk has far more fat and calorie content as compared to the almond milk.
Neither of them has a high content of protein. Where one serving of coconut milk has around 2.29 grams of protein, the same quantity of the almond milk would provide as less as 0.42 grams of protein. None of them is rich in protein content.
Again talking about the content of carbohydrate in both the almond milk and the coconut milk, both are more or less the same. Where one serving of almond milk has 6.67 grams of carbohydrates, coconut milk has 5.54 grams.
Other Significant Nutrients
Considering the content of sodium, potassium, and calcium, Almond milk has extremely higher content of all whereas coconut milk has a significantly lesser portion of sodium, potassium and very low content of calcium.
We have a clear idea about what each of these has in store for us. The calories, the fats, and other nutrients. We have seen all. Let ‘s quickly dive into the pool of benefits each has and how do they aid a better and healthy lifestyle. Until and unless we know what each of the high milk excels in, we cannot induce them in our diet. Knowing their nutrient content is half work done. How do these affect our life and body, is the most important thing to look out?
Almond milk as seen has a low calorie and fat content. People who are allergic to lactose or has an intolerance to dairy can blissfully consume almond milk. On the other hand, people who are allergic to nuts or cannot digest the same should stay away from the almond milk. In case they consume the almond milk then they might be exposed to swelling, diarrhoea, hives, vomiting or even a congested airway. This could lead go breathing issues.
On the other hand, coconut milk is extremely good for people who own an allergy to dairy products or have an intolerance for lactose. Also, the patient that is undergoing chemotherapy can blissfully drink coconut milk. But this does not mean that everyone can drink the above. Few are found to have a significant allergy towards the coconut, and so it’s advisable not to consume the coconut milk. If by chance, they consume coconut milk, then they might also experience hives, diarrhoea, swelling or vomiting.
Owing to an extensive content of oil, the coconut oil easily goes rancid. It is always advised that you consume the milk fresh on the day it is compressed. And if you buy the canned milk, then check the date and consume the same within a few days. Always check the date of packaging before consuming any packaged product. It is very easy to make both pints of milk at your house. All you need to do is to soak either of them in water and then drain it effectively.
Both the almond and the coconut milk are an excellent substitute for the vegans as compared to the raw milk. Also, the same can be effectively used for cooking or baking purposes. There are three flavours available in almond milk namely the vanilla, chocolate or plain. You can very well use it for dessert making or tea and coffee.
On the other hand, talking about the flavour of coconut milk, it goes without saying that the coconut milk has a texture as well as taste similar to that of a coconut. So you can use them for dressing, cakes or deserts but the coconut milk cannot be used for making tea or coffee. The variants of the coconut milk that are largely thin have nearly 5-7% of fat content and can be effectively used for curry or soup making. On the contrary, the coconut milk that has a thick texture comprises of 22% of fat and can be used for the dressing of cakes or pastry.
Not only the coconut milk aids the baking process but it is also worth mentioning that the coconut milk is one of the most important ingredients in food prepared in coastal areas. Coconut milk is highly popular in the cuisines of Thai, Indian, Polynesian, and the Nepal curries. One of the most popular soup made in the Asian countries namely Thai Tom Kha Soup is made extensively made from coconut milk. Both have different features with varied texture and taste. The usage of the same depends largely on your needs and requirements.
Which One Is Better?
Now as we have read all about the coconut and the almond milk, we have an idea about what each is. Where almond milk is extensively good for the substitute for raw milk in all tea and coffee shops, coconut milk takes a steep stride regarding desert and bakery. Now all major stores as Starbucks or CCD are using the nut driven bowls of milk.
Apart from the fact that both are an excellent substitute for the raw milk and a boon for all the vegan, almond milk has a high concentration of the Vitamin E and is also free from cholesterol. On the other, coconut milk has extensive use in boosting the digestive lining and also keeping the gut area healthy. Where almonds have 50% more calcium than the fortified milk, coconut milk has electrolytes that help rejuvenate your skin and also replenish your body.
You know both the pros and cons of the coconut as well as the almond milk. So the next time, you hit the grocery store you no longer need to debate between what to choose. And also if you are thinking to go vegan, then you have an excellent element ready to see your nutrients level. You will not need to comprise on your calcium level, as both these kinds of milk are extremely rich in the nutrient content. Choose the one that maps your needs and requirements and also stands well regarding your health issue.