Introduction
Cashew milk in modern-day global cuisines and kitchens has found its place just like other nut-based or plant protein-containing milk like almond, soy, and rice milk. It is loaded with nutrients that help boost eye health and immunity. It also aids in controlling blood sugar levels. As it can be added easily into the diet, it is essential to understand the nutritional aspects of cashew milk. Read this article to know all about the nutrition content, health benefits, availability, storage, and best way to prepare cashew milk in the comfort of one's home.
What Is the Origin of Cashew Milk?
Cashew trees are predominantly grown in regions with tropical climates and the milk is derived from the cashew nut, obtained from the fruit. Cashew milk is as nutrient-dense or rich as whole milk or cow's milk. Cashew nuts are not only alternative sources for dairy-based milk, but these nuts themselves contain a punch of heart-healthy fats as well as bioactive plant-based antioxidant compounds. Just like other nuts or plant protein-based milk such as almond milk, soy milk, etc; cashew milk can prove to be a great alternative non-dairy milk substitute for individuals especially those who are lactose intolerant or intolerant to dairy products.
What Is the Nutritional Content of Cashew Milk?
The nutrition information that is provided by the USDA (United States Department of Agriculture) for 3.5274 ounces or one cup of commercially available cashew milk is as follows.
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Carbohydrates: 0.3703766 ounces.
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Fiber: 0.0141096 ounces.
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Sugar: 0.09312326 ounces.
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Protein: 0.0776027 ounces.
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Calcium: 0.000317466 ounces.
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Fat: 0.1865993 ounces.
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Sodium: 0.00179897 ounces.
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Total Calories: 79 kilo calories.
Cashews contain most of their carbohydrates either in the form of starch or as fiber. However, the fact to note from a nutritional point of view is that homemade cashew milk can be prepared to avail the best benefits of this refreshing non-dairy milk. Most commercial brands of cashew milk use artificial sugars or date sugar to sweeten the beverage considerably. This means that the add-on of extra sweetener or sugar can contribute to a significant number of carbohydrates that are obtained from commercial milk, which vary from brand to brand. On the other hand, if one chooses to prepare homemade cashew milk, added sugars can be cut and the health benefits are definitely higher in comparison.
It is important for Individuals who are looking forward to healthy weight loss, and sustaining healthy weight or for those individuals with lifestyle diseases such as diabetes and hypertension to keep a count on their carbohydrates consumed. Added sugars in commercial milk can contribute to increased carbohydrate count, so all consumers should ideally check out the ingredients or nutrition labels of the milk if they are opting for a low-carb diet or if they want to watch their carbohydrate intake.
What Are the Health Benefits of Cashew Milk?
Though cashew milk is considered to be much higher in calories in comparison to almond milk, it might not still be as protein-rich as soy milk, when seen from a nutritional perspective among all plant-based milk. However, one should know that cashews are nuts that are very high in heart-healthy or cardioprotective monounsaturated fats and antioxidants. The milk derived from these nuts that are commercially available around the world is usually typically fortified with vitamins and minerals. For instance, even though the fortified minerals and vitamins may vary based on the brand and manufacturing, the common elements of fortification that one can find in commercially available cashew milk are iron, vitamin D, vitamin E, and calcium.
Most Individuals also consider the rich and creamy consistency of cashew milk as a refreshing alternative to dairy-based milk or cow's milk. It can be experimented with the preparation of any hot beverages, desserts, savory items, or dishes that require a bit of liquified creaminess. When individuals specifically opt for non-dairy sources as in cases of lactose intolerance or dairy allergies etc, then the options are only from nut-based and plant-based milks, with cashew milk being a creamy-rich milk option. Nutritionists around the world hence consider most nut-based milk varieties to be ideal vegan-friendly substitutes for whole milk be it oats, cashews, or almond milk. These sources can be close to or near the nutritional equivalent in terms of whole milk or cow's milk certainly.
The health benefits of cashew milk are:
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Cashews are rich in calcium content, similar to whole milk. It helps to boost nerve, muscle, and bone health or metabolism.
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It can also be easy on the gastrointestinal health, according to medical research in comparison to cow's milk.
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Raw cashews contain rich antioxidant compounds like lutein and zeaxanthin, which are important bioactive compounds that can prevent long-term risk-related macular degeneration (age-related damage to the retina leading to vision loss). Hence consuming cashew milk helps in improving long-term eye health.
What Is the Shelf Life of Cashew Milk?
Cashew milk is usually best available all year round. It can be found in most global stores, supermarkets, or organic retail outlets. There is no one particular season to purchase this milk product. One would often find Do it yourself or DIY cashew milk as well in some stores or supermarkets. Home-made or store-bought cashew milk can be frozen and stored for preservation.
Cashews are nuts typically harvested in the winter season, but they can also have a prolonged shelf-life of several months or almost up to a year even after purchasing them.
How Is Cashew Milk Prepared at Home?
Raw cashews are purchased and soaked in water. Approximately one cup of raw cashews can be soaked in around four cups of water. Leave it overnight or let it soak for a couple of hours (four to five hours usually). It is then drained and rinsed. Blending out the soaked cashews with approximately one to two cups of water is done by using a high-power blender to achieve the creamy consistency. Try adding more water as per the consistency requirement and keep blending until the final milk turns into a rich creamy mix.
Conclusion
Cashew milk is a good source of calcium and some micronutrients, whether it is homemade or commercially fortified. Except for individuals with known food sensitivities tree nut allergies or allergies to casein proteins, cashew milk can be a vegan-friendly option for individuals opting for alternatives to whole milk and can serve as a nutrient-dense nut-based milk.
