Are you looking for a creamy vegan beverage? Cashew milk is a lactose-free milk substitute made with cashews and water.
We’ll review the facts and benefits of cashew milk, as well as explain how it stacks up with popular competitors such as almond milk and oat milk.
Nutritional facts on cashew milk
How healthy is cashew milk? One thing is for sure: The nutrition of nut milks varies greatly depending on how it’s made.
According to Brittany Crump, MPH, RD at Savor the nutritionPurchased from the store Cashew milk It is ground cashew nuts that are soaked in water and then filtered. Milk has a slight nutty taste that is not very different from almond milk. “
Since store-bought cashew milk is filtered and diluted with water, it has fewer calories than its homemade cousin.
Cashew nuts Easily grind, So there is no need to filter the liquid.
Recipes for how to make cashew milk require a 1: 4 ratio of cashews: water and yield about 5 cups of milk.
With that assumption, a cup of homemade cashew milk contains 152 calories compared to 25 calories for store-bought unsweetened cashew milk (see the table below).
Is cashew milk or almond milk better for you?
Which nut milk is the healthiest? With store-bought items, it’s a tie. Almond and cashew milk are good options for those with allergies to dairy products.
Both types of milk contain similar amounts of fortified nutrients.
It’s usually non-dairy store-bought milk fortified With Vitamins A and D – nutrients that contain very little nuts.
If you make nut milk at home, know this almonds It naturally contains a higher percentage of vitamin E and calcium, however Cashew nuts It contains more vitamin K and zinc.
Filtering out solids and adding water will make your drink less calorie-dense but may cause some nutrients to be lost.
Is cashew milk better than oat milk?
Unless you have a nut allergy, oat milk is no better for you than cashew milk. Both contain similar amounts of fortified nutrients.
Oat milk contains more calories and carbohydrates, but when a cup contains 60 calories, it is not an unreasonable amount of milk. Unlike oats, oat milk does not contain a lot of fiber.
Distance: Choose the nut (or oatmeal) milk you prefer! The dietary differences are not convincing enough to make a recommendation.
To get the benefits of all three, put them as ingredients in a smoothie as we did for it Banana cashew latte.
4 benefits of cashew milk
1. Cashew milk is a source of healthy fats
Cashew milk is mostly derived from healthy fats, and is better for your heart health.
Here’s how: The fats in cashews It is in the first place Monounsaturated fatsWhich may help maintain health Cholesterol levels.
While cashews contain saturated fats, they are mostly in the form fatty acid, Which is believed to not negatively affect blood cholesterol.
2. Cashew milk can provide calcium in addition to vitamins A, D, and E.
Cashew milk is a good source of calcium and vitamin D, which are two important elements to it Bone health.
Vitamin A It is the key to immune function, vision and much more. Vitamin E. It is an antioxidant that may protect you from harmful free radicals from the environment and normal human metabolism.
To take advantage of these benefits, you will need to purchase fortified cashew milk. Homemade cashew milk does not contain many of these nutrients.
3. Cashew milk contains fewer calories
compared to Cow’s milk Even almond milk, store-bought cashew milk is low in calories.
At only 25 calories per cup, this feels like a calorie-saving food swap as long as you are careful not to overeat elsewhere.
4. Cashew milk can be included in vegetarian diets
Followers of a vegetarian or vegan diet can use cashew milk in place of cow’s milk for recipes from soups to sauces and even baked goods.
But please note: Cashew milk is not a direct substitute for cow’s milk in terms of protein.
For those who crave ice cream, you can even find it Cashew milk ice cream And other frozen desserts in the store.
Of course, cashew milk isn’t your only dairy-free option. “It’s all a matter of taste,” says Crump. “I recommend using the milk you enjoy the best.”
For more inspiration, read on 11 delicious dairy-free milk alternatives.