Almond, walnut, oat, hazelnut… when it comes to choosing a suitable milk alternative, the wide variety of different nuts and grains to select from makes it so hard to pick one! What exactly are the differences between different plant-based milk, and which is more suitable for you? Let us compare almond milk, walnut milk, oat milk and hazelnut milk to find out!
Taste
Almond milk - almond milk has a nutty flavour with a creamy texture, very similar to that of dairy milk. It is also slightly sweeter than regular dairy milk.
Walnut milk - walnut milk is creamy with an earthy taste. Compared to other plant-based milk, walnut milk does not taste as strong, making it the perfect drink for those with lighter palates.
Oat milk - Oat milk has a thicker consistency and naturally sweeter than other plant-based milk varieties. It tastes the most similar to dairy milk, just with an oat aftertaste. It is a popular choice among children!
Hazelnut milk - Hazelnut milk is sweet and fragrant with the signature nuttiness of hazelnut. Hazelnut milk has a familiar yet bold taste!
Usage
Almond milk - The strong nutty taste of almond milk makes it a great beverage to be drunk on its own as a refreshing drink or a quick snack. Alternatively, it is also commonly used to make oatmeal and baked goods.
Walnut milk - Like almond milk, walnut milk is another suitable plant-based milk to drink directly, due to its warm nutty taste. It makes a great meal replacement as it can keep you fuller for longer.
Oat milk - The milder taste of oat milk makes it a suitable replacement for milk in coffee and tea. You can also add oat milk to creamy soups like mushroom soup, or add it to mashed potatoes for a unique fragrance!
Hazelnut milk - Hazelnut milk is fragrant and rich, making it great for baking all kinds of treats such as cakes and cookies. Try adding it into your smoothies for added flavour!
Nutrients and Health Benefits
Almond milk - Almond milk is a great source of vitamin E as almonds are naturally high in it, with just one cup of almond milk providing you with 20-50% of your daily vitamin E requirement! According to Healthline, the high amount of vitamin E in almond milk has been proven to protect us from heart disease and cancer. Additionally, it significantly improves brain health and mental performance.
Walnut milk - Like almond milk, walnut milk is high in vitamin E. Walnuts are also a great source of omega-3 fat, providing 2.5 grams of it in a single 28 gram serving. The omega-3 fat present in walnuts lowers the risk of heart disease by 10%. Walnuts can decrease inflammation, which causes heart disease, type 2 diabetes, Alzheimer’s disease and cancer. Eating walnuts also increases the amount of beneficial bacteria in your body for better gut health!
Oat milk - oats naturally contain many minerals and vitamins such as vitamin B, magnesium, thiamin and phosphorus. A single cup of oat milk contains about 10% of your daily recommended iron intake! Oat milk can help to lower blood cholesterol levels as beta-glucans in the milk reduce the absorption of bad cholesterol into the body.
Hazelnut milk - hazelnut milk contains a good amount of calcium and phosphorus, essential fatty acids, vitamins A, B and E, and dietary fibre. All of these nutrients makes hazelnut milk a great addition into your diet! The vitamin B9 present in Hazelnut milk helps in the functioning of the body’s nervous system and immune system. It also enables the body to better heal sores and wounds. Due to its antioxidant properties, hazelnut milk is suitable for those with high cholesterol.
Nutritional Information, Calories and Macronutrients
Almond milk - A cup of unsweetened almond milk contains around 30-60 calories, 1 gram of carbohydrates, 3 grams of fat and 1 gram of protein. Almond milk is the lowest in calories, making it a great milk substitute for weight loss.
Walnut milk - A cup of unsweetened walnut milk contains 120 calories, 11 grams of fat, 1 gram of carbohydrates and 3 grams of protein. Walnut milk is the highest in fat content, which keeps you more satisfied for longer.
Oat milk - A cup of oat milk contains 120 calories, 5 grams of fat, 3 grams of protein and 16 grams of carbohydrates. It is higher in carbohydrates than all the other varieties due to it being made from a grain, making it a better source of quick energy.
Hazelnut milk - A cup of hazelnut milk contains 70-100 calories, 4-9 grams of fat, 3 grams of protein and 1 gram of carbohydrates. Being relatively higher in fat and protein, hazelnut milk can keep you satisfied for longer.
Regardless of which type of plant-based milk you prefer, all the varieties discussed are vegan, dairy-free, lactose-free and environmentally friendly! Check out The Better Almond, The Better Walnut, The Better Oat and The Better Hazelnut here, or if you're having trouble deciding on which kind of milk you prefer, try out a mix of all four varieties with The Better Collection!
Links:
1. https://www.healthline.com/nutrition/almond-milk-health-benefits#TOC_TITLE_HDR_4
2. https://www.healthline.com/nutrition/benefits-of-walnuts#TOC_TITLE_HDR_4
3. https://integrisok.com/resources/on-your-health/2020/january/how-healthy-is-oat-milk
4. https://integrisok.com/resources/on-your-health/2020/january/how-healthy-is-oat-milk
5. https://www.milksandhealth.com/hazelnut-milk/
6. https://www.healthline.com/nutrition/oat-milk#downsides
7. https://www.milksandhealth.com/hazelnut-milk/
8. https://www.healthline.com/health/milk-almond-cow-soy-rice#almond-milk
9. https://www.healthline.com/health/nut-milks-mylks-health-guide#nutritional-facts
10. https://www.healthline.com/nutrition/oat-milk#nutrition
11. https://www.masterclass.com/articles/how-to-make-almond-milk#what-is-almond-milk
12. https://spoonuniversity.com/lifestyle/taste-testing-almond-milk-with-cows-milk
13. https://thecleaneatingcouple.com/easy-homemade-walnut-milk/
14. https://www.eatingwell.com/featured/StriveEverythingAboutOatMilk