Walnut Milk – Nutrition & Health Benefits

Overview

The last time you went to the store for milk, you probably didn’t expect to stumble upon walnuts as a main ingredient. You can find almond milk, soy milk, or even oat milk next to the regular dairy milk, but walnut milk. Not likely.

If you’re unfamiliar with walnut milk, don’t worry, you’re not alone. Despite its rich nutritional value, walnut milk often gets overshadowed by its more famous cousin, almond milk. But even if you haven’t heard of walnut milk before, chances are you’re well aware of its health benefits.

 Considered the best-kept secret of the plant-based milk industry, walnut milk offers a creamy and flavorful alternative you need to try.

Walnut milk

The quest for plant-based alternatives to dairy milk has become incredibly popular as people search for healthier options. One standout choice is walnut milk, which tastes great and provides numerous health benefits. 

Packed with essential nutrients and a smooth and creamy texture, walnut milk is gaining popularity in homes and cafes. In the early 2010s, there was a lot of excitement about nut milk, but shockingly, it was recently that anyone had made walnut milk.

Walnut milk nutrition

It is essential to understand the nutritional value of walnut milk to assess its role in a healthy diet. This alternative milk, made by blending walnuts with water and sometimes other ingredients, offers several nutritional benefits:

Calories: Unsweetened walnut milk typically contains around 30 to 50 calories per cup, making it a lower-calorie option than cow’s milk and other nut milk.

Protein: Walnut milk contains 1-2 grams of protein per serving, less than dairy milk’s 8 grams or more per cup. This is an essential consideration for individuals who rely on milk as a protein source.

Fats: Walnuts are rich in healthy fats, particularly omega-3 fatty acids. Unsweetened walnut milk contains 2-5 grams of fat per cup, primarily polyunsaturated and monounsaturated fats.

Carbohydrates: Walnut milk has a carbohydrate content of about 1-2 grams per serving, which is lower than that of dairy milk. This makes it suitable for low-carb diets.

Dietary Fibre: While some fibre may be lost during production, walnut milk may still contain a small amount of dietary fibre.

Vitamins and Minerals: Unless fortified, walnut milk’s micronutrient content is generally lower than whole walnuts. 

However, some brands fortify their milk with additional vitamins and minerals like vitamin D, calcium, and vitamin B12 to closely mimic the nutritional content of dairy milk. It is important to check product labels to understand the specific nutrient fortification.

Furthermore, walnut milk offers a natural alternative devoid of cholesterol, lactose, soy, and gluten, making it an excellent choice for individuals with specific dietary restrictions or allergies.

However, it is worth noting that the nutritional composition of walnut milk can differ significantly depending on the brand and the ingredients used in its production process. 

Therefore, it is advisable for those considering incorporating walnut milk into their diet to opt for unsweetened versions fortified with essential nutrients that may otherwise be lacking in a plant-based milk substitute.

Studies have explored the various potential health benefits of consuming walnuts. For example, a study published in the Journal of Nutrition suggests that walnuts can improve the lipid profile by reducing total and LDL cholesterol levels.

However, it is essential to acknowledge that the extent to which these benefits are derived from walnut milk needs to be clarified due to its lower walnut content than whole nuts.

When introducing walnut milk into your diet, it is essential to consider its contribution to your overall nutrient intake for the day. 

While it cannot be considered a direct replacement for cow’s milk or whole walnuts in terms of nutritional value, it can certainly be a part of a well-balanced and healthy diet when consumed mindfully and as part of a diverse range of nutrient sources.

Health benefits of walnut milk

Packed with antioxidants

Walnuts are loaded with antioxidants, specifically ellagitannins and tocopherols. These antioxidants are known to benefit our health as they help protect against inflammation. Interestingly, our gut bacteria can convert ellagitannins into compounds called urolithins, which further enhance their protective effects.

A fantastic source of essential fatty acids

The majority of the fats in walnuts are polyunsaturated fatty acids, with alpha-linolenic acid (ALA) and linoleic acid being the most prominent ones.

 Research has shown that consuming just one gram of ALA per day can lower the risk of heart disease-related deaths by 10%. Additionally, ALA has been found to have neuroprotective properties, and studies have even linked eating walnuts to improved cognitive function, including better memory and faster problem-solving skills.

A reliable fibre source

With 2 grams of fibre per ounce, walnuts are a great addition to your diet if you want to boost your fibre intake. Fibre has been shown to support the growth of a healthy gut microbiome and aid in weight control.

A study involving around 200 adults who consumed 1.5 ounces of walnuts daily for two months found that they experienced a significant increase in beneficial bacteria called Bifidobacteria.

Champion of heart health

Walnuts are well-known for their unique benefits for the heart. They are packed with omega-3 fatty acids essential for reducing inflammation, improving cholesterol levels, and supporting cardiovascular health. Adding walnut milk to your daily routine is an easy and delicious way to boost the wellness of your heart.

Boost for the brain

The omega-3 fatty acids in walnuts are not only good for the heart, but they also have positive effects on cognitive function. These healthy fats are best known to enhance brain health, improving memory, focus, and mental abilities. Sipping on walnut milk can support the vitality of your brain.

A powerhouse of nutrients

Walnuts are a treasure trove of essential vitamins and minerals, including magnesium, vitamin E, and phosphorus. Vitamin E is a powerful antioxidant that helps protect cells from oxidative stress, promoting healthy ageing and overall vitality. Additionally, magnesium supports bone health and helps with muscle relaxation, while phosphorus is essential for maintaining strong bones and teeth.

Managing weight

With their dietary fibre and healthy fats, walnuts can help you feel full and satisfied. Including walnut milk in your diet can assist in managing food cravings and promoting a sense of fullness, which can be beneficial for weight management goals.

Radiant skin

The antioxidants in walnuts play a significant role in maintaining healthy skin by fighting oxidative stress and supporting collagen production. The result? Potential improvement in skin elasticity and radiance. Consuming walnut milk may contribute to a natural glow for your skin.

An allergen-friendly choice

Walnut milk is a delectable substitute for individuals with dairy allergies or lactose intolerance, as it lacks any allergens associated with dairy products. This gentle alternative enables one to relish the creamy goodness of milk without experiencing any discomfort.

Additives and sweeteners in commercial walnut milk

It is essential to thoroughly examine the additives and sweeteners in commercial walnut milk to understand their impact on health. 

These additional ingredients have the potential to significantly alter the nutritional composition and overall health benefits of the nut milk. Some of the Common additives and sweeteners include:

• Emulsifiers
• Stabilisers
• Preservatives
• Added sugar 
• Artificial sweetener
• Natural sweetener 

It is worth noting that while certain additives and sweeteners may not pose immediate harm in moderate quantities, their cumulative effects can be substantial, particularly for individuals who consume a diet high in processed foods. 

Therefore, it is wise to seek out walnut milk brands that prioritise simplicity in their ingredient lists and minimise additives.

When assessing the health implications of additives and sweeteners, it is essential to rely on scientific research and studies. While walnut milk can be nutritious, it must read labels carefully to avoid unwanted additives and excessive sweeteners. 

Consumers are encouraged to educate themselves about these ingredients and select products that align with their health objectives and dietary requirements.

Side effects of walnut milk

Consider the potential health risks of walnut milk, particularly about allergies and cross-reactivity. It is widely known that tree nut allergies are one of the most prevalent food allergies.

Walnut milk, made from these tree nuts, can trigger severe allergic reactions in individuals allergic to walnuts or other tree nuts. 

The immune system responds to proteins found in walnuts, leading to allergic symptoms ranging from mild, such as hives or gastric discomfort, to severe and potentially life-threatening conditions like anaphylaxis.

 For individuals with walnut allergies, this means they may experience unexpected allergic reactions to other nuts or even foods unrelated to nuts.

Due to protein similarities, individuals with walnut allergies may also react to other tree nuts, like pecans. These studies highlight the importance of being cautious and reading labels thoroughly for those with nut allergies. 

Additionally, it is essential to consider that walnut milk may not be solely derived from walnuts but could also contain additives or be processed in facilities that handle other nuts or allergens. This increases the risk of cross-contact and potential allergic reactions.

Homemade walnut milk recipe 

Get ready to be blown away by the incredible taste of walnut milk if you haven’t tried it yet. This nut milk is unbelievably creamy, buttery, and delightful. And the best part? It’s not just delicious but also packed with nutritional goodness.

When you compare it to the popular almond milk, this homemade walnut milk stands out.

It is simple to make homemade walnut milk and is also quite affordable compared to store-bought, which often contains added sweeteners and additives.

The ingredients include soaked walnuts, cold water and salt.

Soaking the walnuts in water overnight or for approximately 8 hours is recommended. Once the walnuts have been washed, it is essential to discard the soaking water, rinse them, and transfer them to a blender.

 In the blender, combine the walnuts with filtered water, a pinch of salt, and any desired flavourings or sweeteners such as vanilla extract, chocolate (cocoa powder), Medjool dates and maple syrup.

Blend the mixture of walnuts, water, and flavourings for approximately one minute or until it becomes white and smooth.

To separate the milk from the blended mixture, pour it through two cheesecloth or nut milk baglayers.

Squeeze the bag or cloth with your hands to extract as much milk as possible. The leftover pulp can be saved for another purpose or discarded. The leftover walnut pulp could be used in smoothies, dehydrated to create nut flour, or utilised in baking cookies and other delectable treats.

Transfer the strained milk into a sealable bottle and store it in the refrigerator for 3-4 days. Before consuming your milk, ensure to give it a thorough shake, as the remnants of walnut pulp tend to settle at the bottom of the jar and avoid any milk separation. Now, enjoy this walnut milk packed with nutrition and taste.

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