Are you trying to lose weight but still want to enjoy a creamy and delicious milk alternative?
Look no further than almond milk and coconut milk. These two plant-based milks have become increasingly popular in recent years, but which one is better for weight loss?
In this article, we’ll take a closer look at the nutritional benefits of both almond milk and coconut milk, and help you decide which one is the best choice for your weight loss journey.
So grab a glass of your favorite milk alternative and let’s dive in!
Is Almond Milk Or Coconut Milk Better For Weight Loss?
When it comes to weight loss, both almond milk and coconut milk can be great options. However, there are some key differences between the two that may make one a better choice for you.
First, let’s take a look at the calorie content. Almond milk has considerably fewer calories than coconut milk, with only 17 calories per 100 grams compared to 154-230 calories per 100 grams for coconut milk. This is because coconut milk is much richer in calories and fat, especially if it’s thicker.
But don’t let the higher calorie content of coconut milk scare you away. Coconut milk contains medium-chain fatty acids (MCTs), which have been shown to boost metabolism and aid in weight loss. In fact, some studies suggest that consuming MCTs can increase the number of calories burned by the body by up to 5% per day.
On the other hand, almond milk contains prebiotic fiber, which feeds your good gut bacteria and allows them to thrive. This can help with digestion and overall gut health, which is important for weight loss. However, almond milk is not a significant source of fiber overall, so it’s important to get your fiber from other sources as well.
Another factor to consider is the type of fat in each milk. Almond milk is high in monounsaturated fat, which has been shown to aid in weight loss and lower LDL cholesterol levels. Coconut milk, on the other hand, is higher in saturated fat. While some studies suggest that saturated fat may not be as harmful as previously thought, it’s still important to consume it in moderation.
Nutritional Comparison: Almond Milk Vs Coconut Milk
Let’s take a closer look at the nutritional content of almond milk and coconut milk. Almond milk is free of cholesterol and its fats are what make it heart-healthy. It’s also high in Vitamin E, which is an antioxidant that fights against free radical damage. In fact, fortified almond milk contains 50% more calcium than dairy milk, making it a great option for those looking to improve their bone health. Additionally, almond milk is a good source of protein, with 0.5 grams per serving.
Coconut milk, on the other hand, is higher in calories and fat than almond milk. It contains more saturated fat, which has been linked to an increased risk of heart disease. However, as mentioned earlier, coconut milk also contains MCTs that can aid in weight loss. Coconut milk is also a good source of iron and magnesium.
Calories And Fat Content: Which Milk Alternative Is Lower In Calories And Fat?
When it comes to calories and fat content, almond milk is the clear winner. One cup of unsweetened almond milk contains only 30-60 calories and 3 grams of fat, compared to 80 calories and 0 grams of fat in skim milk. Almond milk is also naturally lactose-free and free of saturated fat, making it a great option for those looking to reduce their overall calorie and fat intake.
Coconut milk, on the other hand, is much higher in calories and fat. One cup of canned coconut milk contains around 445 calories and 48 grams of fat, with most of that coming from saturated fat. While coconut milk does contain MCTs, which can aid in weight loss, the high calorie and fat content may offset any potential benefits.
Oat milk is another popular alternative that falls somewhere in between almond milk and coconut milk in terms of calorie and fat content. One cup of oat milk contains around 120 calories and 7 grams of fat, with 2 grams of fiber per cup. While it’s not as low in calories as almond milk, it’s still a good option for those looking to reduce their overall calorie and fat intake.
Carbohydrates And Sugar: Which Milk Alternative Is Lower In Carbs And Sugar?
When it comes to carbohydrates and sugar content, almond milk is the clear winner. Unsweetened almond milk contains up to 80% fewer calories than regular dairy milk and only 1.99 grams of carbs per cup, making it a great option for those on a low-carb or ketogenic diet. Additionally, almond milk is naturally lactose-free, dairy-free, and vegan-friendly, making it a great alternative for those with dietary restrictions.
Coconut milk, on the other hand, contains more carbs and sugar than almond milk. One cup of unsweetened coconut milk contains 3.38 grams of carbs, which is still relatively low compared to regular dairy milk but higher than almond milk. However, coconut milk does have a naturally sweet flavor, which may make it a better option for those who want a sweeter taste without adding sugar.
It’s important to note that there are other low-carb milk alternatives available as well, such as macadamia milk and hemp milk. These options have even fewer carbs than almond milk, with only 1 gram of carbs per cup for macadamia milk and 1.3 grams of carbs per cup for hemp milk.
Ultimately, the choice between almond milk and coconut milk (or any other low-carb milk alternative) depends on personal preference and dietary needs. Both options have their own unique benefits and drawbacks when it comes to weight loss and overall health.
Protein And Fiber: Which Milk Alternative Is Higher In Protein And Fiber?
When it comes to protein and fiber content, there are a few plant-based milk alternatives that stand out. Pea milk, for example, is high in protein, with 8 grams per cup in Ripple pea milk. NotMilk, another pea milk brand, contains 4 grams per cup but is said to taste very similar to dairy. Oat milk is also a good source of fiber, with 2 grams per 8-ounce serving of Oatly oat milk. The soluble fiber in oat milk can help keep you full for longer and may even lower cholesterol levels. Soy milk is another option that is high in protein, with 9 grams per cup of plain unsweetened soy milk. Soy has also been shown to have heart and brain health benefits.
Comparatively, almond milk and coconut milk are not as high in protein or fiber. Unsweetened almond milk only contains 1 gram of protein per cup and 0 grams of fiber. Coconut milk is also low in protein and fiber, with only 0-2 grams of protein and 0-1 gram of fiber per cup depending on the brand.
While almond and coconut milk may not be the best choices for those looking for high protein or fiber content, they can still be a good option for weight loss due to their lower calorie content compared to dairy milk. It’s important to choose a plant-based milk alternative that fits your dietary needs and preferences.
Vitamins And Minerals: Which Milk Alternative Is More Nutrient-Dense?
When it comes to vitamins and minerals, almond milk is the clear winner. It is higher in calcium and potassium compared to coconut milk, with 188 mg and 220 mg respectively, compared to coconut milk’s 16 mg and 50 mg. Almond milk is also a good source of vitamin E and omega-3 fatty acids, which are important for heart health.
Coconut milk, on the other hand, is low in calcium and potassium but does contain some iron and magnesium. However, it’s important to note that these nutrients are present in small amounts and may not make a significant impact on your overall nutrient intake.
It’s also worth mentioning that both almond milk and coconut milk are often fortified with additional vitamins and minerals, such as vitamin D and B12. This can help make up for any nutrient deficiencies in the milk itself.