Walnut milk: Health benefits and how to make it at home

It was not until the early 2010s that companies started producing walnut milk, and for the right reasons! This nutty gift of nature is one of the healthiest foods that has been part of a healthy diet for centuries. Not only does it add a dash of flavour to your dishes, but also offers several health benefits. Walnuts are edible seeds that have a brain-shaped structure and are highly nutritious. They are filled with the goodness of fibre, vitamins, minerals, antioxidants, and healthy fats. Here are the health benefits of walnut milk you should know!

What are the health benefits of walnut milk?

Here are the benefits of this cow milk alternative, as explained by clinical dietitian Ms Vedika Premani:

1. Fights free radicals

Walnut milk is rich in antioxidants like vitamin E, selenium, and ellagitannins which are anti-inflammatory and also help fight off free radicals, explains Premani.

2. Contains omega-3 fatty acids

Omega-3 fatty acids are healthy ‘polyunsaturated’ fats that may help important functions in your body. They are important for the cells that help your eyes and brain. Eating foods rich in omega-3 fatty acids lowers the risk of high blood pressure, heart disease, arrhythmia, and blood clots.

3. Good for diabetics

The dietitian says that walnut milk is low in carbohydrates and safe for people with diabetes mellitus. A study published in The Journal of Nutrition found that regular consumption of walnuts in your diet can help lower the risk of type 2 diabetes in women.

4. Safe for people who are lactose intolerant

It is loaded with several benefits that promote overall health. It is naturally gluten-free, soy-free, cholesterol-free, and lactose-free, making it a great choice for people who are looking for a healthy alternative to milk.

5. Promotes heart health

Walnuts are high in omega-3 fatty acids, which makes it good for your heart. It does so by lowering your triglycerides, LDL “bad” cholesterol, and blood pressure levels – all of which are risk factors that increase the risk of heart disease. The expert says that walnut milk is rich in omega-3 fatty acids, which promotes heart health and is also neuroprotective.

6. Promotes sleep

If you’re not getting a good night’s sleep, drinking walnut milk may help. The dietitian says that drinking it promotes relaxation and calmness as it is rich in magnesium. They are also rich in melatonin which can help improve sleep quality as well.

How to make walnut milk at home?

• Step 1: Soak one cup of walnuts in about 4 cups of water for at least 4-6 hours.
• Step 2: Drink the water and rinse it with running water.
• Step 3: Blend the soaked walnuts with 4 cups of drinking water until smooth.
• Step 4: Strain the mixture with a nut milk bag, cheesecloth or a mesh and extract as much liquid as possible.
• Step 5: It can be flavored with vanilla and then can be stored in the refrigerator for 3-4 days.

When is the best time to drink it?

While you can drink walnut milk at any time of the day, it depends on the purpose you’re drinking it for. It is rich in fatty acids and drinking it in the morning can help sustain energy throughout the day. It can also be taken in the evening as it helps promote sleep and relaxes your mind.

Who should avoid walnut milk?

While it is generally safe to drink, people with allergies to tree nuts should avoid walnuts. Premani says that people with medical conditions like kidney diseases or gastric intolerance should consult a qualified dietitian to understand whether walnut milk can be consumed or the amount that can be consumed. The best way to avoid any problems is you drink walnut milk in moderation.

Are there any side effects of drinking walnut milk?

It is generally safe for most people, but some individuals might experience digestive discomfort such as bloating or gas if taken in excess. Since walnuts are also rich in electrolytes, people with kidney diseases should be cautious about the amount that is being consumed.