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“ That glass of milk isn’t as innocent as it looks.”
What once felt like a comforting hug in a mug is now stirring up more trouble than nutrition for many. Troubles like bloating, breakouts and stomach aches have become a daily staple to a daily struggle. As traditional milk is falling out of favour, walnut milk is gradually rising as the unexpected star.
Smooth, nourishing and surprisingly indulgent, walnut milk is a nutty swap with the secret twist that your daily habits were missing. Packed with plant-powered goodness with no guilt, still, many write it off as hype without giving it a fair sip.
So, are you still on the fence about walnut milk? Let the 7 benefits of walnut milk discussed in the subsequent sections speak for themselves.
Why is Regular Milk not Suitable for Everyone?
Regular milk has been a dietary staple praised for its protein, calcium, and active role in building strong bones for years. But for many, a glass of milk brings a love-hate relationship where the gut and skin pay the price. From cramps and bloating to skin breakouts and digestive challenges, the perfect “drink” isn’t ideal for everyone.
As reported by Financial Express, 69% to 90% of the Indian population is affected by lactose intolerance. With so many people unable to tolerate dairy, it’s no surprise that dairy-free milk options are booming across India. For many, eliminating regular milk can lead to noticeable improvements in energy, digestion, and overall health.
Lactose Intolerance
Lactose intolerance is a medical condition in which the body lacks enough lactase enzyme to digest lactose, the sugar component in milk. As a result, undigested lactose reaches the colon, where it is fermented by various bacteria, producing fluids and gas, which can cause gas, cramps, bloating, and diarrhoea.
Milk Allergies
Milk allergies occur when the immune system overreacts to milk proteins, triggering symptoms from a rash to severe breathing problems. This condition is common among children, and it may persist into adulthood. Please note that milk allergies differ from lactose intolerance, which is a digestive issue. This requires a proper diagnosis and treatment from a quality healthcare provider.
Presence of Artificial Hormones & Antibiotics
Commercial milk may contain artificial hormones, such as rBST, and antibiotic residues, which are used to increase milk production. These substances have been linked to allergic reactions, antibiotic resistance, and possible cancer risks. Although the issues have been regulated, some samples still have traces of artificial hormones.
Saturated Fats
Whole milk contains saturated fats, which may raise bad cholesterol and increase the risk of heart disease. While regular milk also provides essential nutrients like potassium and calcium, its fat content may not suit everyone. Health experts often suggest choosing low-fat or plant-based milk, like almond, soy or walnut, to reduce saturated fat.
Is regular milk messing with your health? It’s time to make the switch. Discover nourishing plant-based milk that supports your wellness.
Welcome to the World of Plant-Based Milk
Plant-based milk has undoubtedly moved from niche to mainstream- it’s a taste revolution. From creamy oat to rich walnut, grocery shelves are now stacked with creamy choices curated for health and taste alike.
So, are you looking for smooth taste and clean nutrition? There’s a milk that checks all the boxes.
| Milk Type | Key Nutrients | Flavours & Texture | Health Notes |
|---|---|---|---|
| Oat Milk | Loaded with carbohydrates, fibre, and vitamin B | Slightly sweet | Not suitable for a low-carb diet as it is high in carbohydrates and sugar |
| Soy Milk | Good source of potassium, protein and isoflavones | Beany aftertaste | Potential allergen, making it unsuitable for individuals with hormonal concerns |
| Coconut Milk | Medium-chain fat, low in carbs | Rich coconut flavour | High in saturated fat, low in protein |
| Almond Milk | Good source of Vitamin E and low in calories | Slightly nutty | Often low in protein |
| Walnut Milk | Omega-3s, vitamin E, and antioxidants | Mildly nutty | Anti-inflammatory, supports brain & heart health, and good for sensitive guts. |
Please note that the nutritional value can vary depending on the brand or how it’s made. If unsure which milk is best for you, check the labels and talk to a health professional.
How Does Walnut Milk Win?
Walnut milk is the best dairy-free choice available for the following reasons:
- Packed with plant-based omega-3s.
- Easy on the guts
- Naturally creamy with no added sugars
- Loaded with antioxidants, which are rarely found in other non-dairy milk options.
Walnut milk has already impressed you. Get ready to discover the other wellness benefits that make it truly exceptional.
7 Ways Walnut Milk Supports Wellness
Don’t be fooled by its simplicity. Walnut milk might look like just another plant milk, but this plant-based milk does wonders behind the scenes. So, are you curious how one simple swap can support your wellness? Let’s team up to see what walnut milk does for your body.
Rich in Omega-3 Fatty Acids
Walnut milk provides a daily dose of omega-3s, primarily ALA, an essential fatty acid that supports various aspects of overall well-being. For those avoiding animal products, it’s a smart way to boost omega-3 intake naturally.
Nutty facts: Fish were getting all the credit for Omega-3s until walnuts nailed it before it was trendy.
Boosts Brain Function
Walnuts are shaped like brains…is it a coincidence? Not. Walnut milk is a brain-loving sip made from one of nature’s smartest nuts. This beverage is rich in omega-3s, Vitamin B, and antioxidants, which help reduce inflammation, protect brain cells, sharpen memory, and may support long-term brain health.
Nutty facts: For centuries, walnuts have been used in Ayurveda to calm the nervous system and boost brain functions. The nuts were softened in water and turned into revitalising tonics.
Improves Sleep Quality
Are you tired of counting sheep? Walnut milk nourishes your mind by day and helps you unwind by night. Thanks to its calming blend of magnesium, melatonin and tryptophan, which help to regulate your sleep cycle, promote relaxation, and boost feel-good hormones. Its nutrient-rich profile makes walnut milk a comforting choice to help you fall asleep.
Nutty Facts: In old Persian households, people didn’t count sheep; they cracked walnuts. Walnuts were considered the ancient version of “bedtime snack goals”.
Supports Healthy Skin
Who needs filters when your skin is powered by the goodness of walnuts? Walnut milk is packed with Vitamin E, Omega-3s, and other vital antioxidants that can nourish your skin from within. So, leave your dullness behind and hello to luminous skin.
Nutty facts: Walnuts played a significant role in the Victorian era when people boiled walnut husks to naturally cleanse and exfoliate the skin.
Gentle on the Gut
With walnut milk, there are no tummy tantrums. This creamy beverage feeds beneficial gut bacteria, supports digestion, and reduces inflammation. Walnut milk is easy to digest thanks to gut-supporting polyphenols and a lactose-free formula, making it an excellent option for sensitive stomachs.
Nutty facts: In ancient Persia, soaking walnuts in rosewater helped to ease digestion and balance natural warmth, particularly in hotter regions.
Helps Manage Weight
Walnut milk is a nutty way to stay on track. It is filling but not fattening. Packed with fibre, healthy fats, and protein, walnut milk balances taste and fullness, reducing overeating. It has fewer calories than traditional milk, which helps to maintain energy without the spikes.
Nutty facts: In ancient Persia, walnuts were valued as a power-packed snack ideal for travellers and warriors who needed to keep their energy levels up on the go.
Regulates Blood Sugar
Until now, balancing blood sugar has often been achieved by sacrificing taste. Not now. Walnut milk is delicious and keeps your blood sugar in check-win-win! All credit goes to its fibre content, low glycemic index, and healthy fats, which provide slow sugar absorption and manage insulin function.
Nutty facts: The unique combination of walnuts and honey acted like a natural energy drink, keeping Roman warriors energetic and preventing sugar crashes under physical stress.
Are you surprised? We’ve already seen that walnut milk is not an average nut-based milk; it’s full of unexpected perks.
Ditch Dairy the DIY Way
Are you ready to bid farewell to dairy but unsure where to begin? Start with something homemade, such as walnut milk. You can make your plant-based milk at home with just a few handfuls of ingredients and a sound blender. There are no additives or mystery ingredients, just nutty goodness. This walnut milk DIY is a gentle start to begin your dairy-free transition.
| Steps | What to do | Why does it matter? |
|---|---|---|
| Soak | Soak 100 g of raw walnuts in water for 8-12 hours. | It softens nuts, reduces bitterness and improves digestion. |
| Rinse | Drain and rinse walnuts thoroughly. | It removes specific enzyme inhibitors and excess tannins. |
| Blend | Blend walnuts with 3 cups of filtered water (adjust the quantity of water to achieve the desired thickness). | It creates a smooth and creamy base. |
| Strain | Use a muslin cloth to strain out the nut pulp. | It gives a smooth texture to the milk. |
| Flavor | Add 2-3 dates, vanilla extracts, and a pinch of salt and blend again. | It provides an enhanced flavour without added sugar. |
| Store | Pour it into a glass bottle. Refrigerate it for 4-5 days. Shake well before each use. | Keeps it ready for daily use. |
Go ahead and give it a blend. Your blender and your body will thank you.
Bonus tips: Save walnut pulp for energy balls. It’s an excellent option for adding fibre and flavour to healthy treats and snacks.
Side Effects of Walnut Milk
Most people digest walnut milk beautifully, but there is another, less nutty side of walnut milk. Because it’s creamy, it’s not perfect for everyone. Here’s what to keep in mind before giving the full-fledged pour.
Mineral Absorption
Walnut milk contains phytic acid, which may obstruct calcium, iron, and zinc mineral absorption. While this is usually not a problem for those who consume a balanced diet, overconsumption of walnut milk can lead to deficiencies in the long run.
Allergic Reactions
If you’re allergic to walnuts, walnut milk isn’t your friend either. It can trigger allergic reactions, anything from rashes to digestive discomfort.
Kidney Problems
Walnut milk is not an ideal choice for individuals with severe kidney issues. This milk has oxalates, which can contribute to kidney stone formation. Certain minerals, like phosphorus and potassium, can trigger problems for those with chronic kidney disease.
Worsening of Existing Ulcers
While walnuts are good for inflammation, they might not suit everyone. This is specifically for those with ulcers, as it can sometimes contribute to stomach discomfort.
Please note that “not every nut suits every gut”. So if you notice discomfort, consult a nutritionist to identify the safest milk alternative for your body.
Food for Thought and Coverage for Peace
Walnut milk has lived up to the hype and made waves in the wellness world. More and more people are swapping traditional dairy for a nutrient-packed beverage, which makes it clear that wellness is evolving. But healthy living goes beyond food choices; it’s about everything that fuels your body and protects your health. While walnut milk takes care of your body, the right insurance covers your wellness.
Comprehensive coverage from a reliable health insurer, such as Care Health Insurance, protects your health beyond the glass of walnut milk with access to quality medical treatment and recovery support. We, at Care, believe wellness in every sip and confidence in every health insurance plan.
Drink smart. Live well. Stay protected!
Disclaimer: All plan features, benefits, coverage and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus and policy documents carefully.
