What is Nut Milk?

Nut milk has become a popular alternative to traditional dairy milk in various parts of the world. This article will explore two types of nut milk: almond milk and peanut milk, focusing on their production, nutritional value, and how they benefit individuals with specific health concerns such as allergies or intolerances.

Almond Milk

Almond milk is a widely recognized plant-based alternative to traditional dairy milk, particularly popular in regions such as North America, the European Union, and Australia. It is especially marketed as a suitable substitute for individuals with cow’s milk allergy or lactose intolerance. Research indicates that almond milk can effectively address these health concerns, often outperforming other alternatives like soy-based meals. Almonds themselves possess a range of health benefits, including being rich in monounsaturated fatty acids, MUFA, which assist in weight management and reducing low-density lipoprotein (LDL) levels.

Nutritional Benefits of Almond Milk

The nutritional value of almond milk, while varying depending on the brand and processing method, typically includes:

1 cup (240 ml) generally contains around 60-80 calories 2 g fat (less than 1 g of which is saturated) 1 g protein .hd 10 mg calcium (often added in fortified versions)

It is typically low in macronutrients and relies on fortification to provide essential vitamins and minerals, making it a good plant-based choice for those with dietary restrictions.

Peanut Milk

Peanut milk is a non-dairy beverage made by soaking, grinding, and filtering peanuts in water. It does not contain lactose, making it suitable for individuals with lactose intolerance. Its production process is similar to that of almond milk, soymilk, and rice milk, involving grinding, soaking, sometimes heating, and fine filtering to create a smooth liquid.

Nutritional Value of Peanut Milk

Peanut milk is nutritionally dense, with the approximate values per 200 grams (6.76 ounces) of raw peanuts being:

Calories: 1130 Total fat: 98 g Sodium: 36 mg Potassium: 1400 mg Total carbohydrate: 32 g Dietary fiber: 18 g Sugar: 8 g Protein: 52 g Iron: 50 % daily value Calcium: 18 % daily value Vitamin B6: 30 % daily value Magnesium: 84 % daily value

How to Prepare Peanut Milk

Preparing peanut milk at home is straightforward and delicious. Here is a simple recipe:

Soak 200 grams of roasted peanuts in a bowl for 6 to 8 hours. Chop the peanuts into small pieces for easier grinding. Add 100 grams of pitted dates and a dash of vanilla extract to taste. Grind the mixture using a blender or grinder, then strain through a fine mesh. Transfer the milk to a container and store it in the refrigerator. It can be used up to 3 to 4 days.

Summary

Nut milk, particularly almond milk and peanut milk, offers a variety of benefits to individuals with specific dietary restrictions or health concerns. Both are non-dairy, rich in nutrients, and easily adapted to home recipes. As the popularity of plant-based options continues to grow, exploring the taste and benefits of nut milk becomes an essential part of a healthy and diverse diet.