Which plant-based milk is better: coconut milk or almond milk?
By
Dr Rafael Frascino Cassaro (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Rafael Frascino Cassaro PhD is a Chemist with expertise in Food Technology, extraction of essential oils from food sources, organocatalysis, extraction by supercritical CO2 and organic chemistry. He writes and reviews content on these topics.
Dr Rafael Frascino Cassaro’s Highlights:
- PIPE-FAPESP Project Coordinator for the company Bioativos Naturais Ltda involving the extraction of essential oils from food sources, with supercritical CO2.
- PhD in Chemistry with research in supercritical fluid reactivity.
- Bachelor of Environmental Chemistry at University of São Paulo State (UNESP)/Brazil
Professional Experience:
Dr Rafael Frascino Cassaro’s Experience:
Dr Rafael coordinated a PIPE-FAPESP Project (Company Research and Innovation Project) for the company Bioativos Naturais Ltda, involving the extraction of essential oils with supercritical CO2 from food sources such as turmeric, ginger, hops, orange bagasse, pepper rose, cupuaçu pie, among others.
Dr Rafael has worked on a project, involving studies of the influence of pre-treatment on the recovery of crude food extracts by extraction with supercritical CO2 (Supercritical Fluid Extraction or SFE) and with pressurized liquids (ethanol and water) for food sources, aimed at obtaining oleoresins; determination of global yield and chemical composition of crude extracts. As a postdoctoral fellow for the Food Engineering department at the University of Campinas/Brazil
Dr Rafael Frascino Cassaro has worked as a substitute Professor at the University of São Paulo State (UNESP) on General Chemistry and Thermodynamics II disciplines for the Food Engineering course.
Education:
- 2009 Bachelor in Environmental Chemistry at the State University of São Paulo, Brazil
- 2015 PhD in Chemistry with research in supercritical fluid reactivity University of São Paulo, Brazil
- 2017 Post Doctoral in Food Engineering Research: Influence of Biomass Pre-Treatment on Supercritical CO2 Extraction: Preservation of High Added Value Assets and Reduction of Process Costs at the State University of Campinas, Brazil
The main publications of Dr Rafael Frascino Cassaro are:
RC Bazito, RF CASSARO, LC OLIVEIRA, RA Gariani, CAO Nascimento. (2013). Proline derivatives as organocatalysts for the aldol reaction in conventional and non-conventional reaction media. Green Processing and Synthesis 2, 43-50
TS Bastos, SB Rodriguez Reartes, MS Zabaloy, RF Cassaro, RC Bazito. (2019).Phase Behavior for the System Carbon Dioxide plus p-Nitrobenzaldehyde: Experimental and Modeling JOURNAL OF CHEMICAL AND ENGINEERING DATA 64 (5), 2116-2125
GH Sakae, LM Takata, AS Paulino, RC Bazito, RF Cassaro, C Princival, .(2013). A high enantioselective Proline-based helical polymer catalyst for aldol type reaction. Blucher Chemistry Proceedings 1 (2), 214-214
You can view some of Dr Rafael’s work below and links to his professional profile.
Research Gate: https://www.researchgate.net/profile/Rafael-Cassaro-2
Fapesp: https://bv.fapesp.br/pt/pesquisador/680718/rafael-frascino-cassaro/
Google Scholar: https://scholar.google.com/citations?user=ToO7HIcAAAAJ&hl=en
Linkedin: https://www.linkedin.com/in/rafael-frascino-cassaro-4a156a37/?originalSubdomain=br
ORCID: https://orcid.org/0000-0002-3729-2858
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief article, we will provide you with the answer to the question: ”Which plant-based milk is better: coconut milk or almond milk?”, discuss the applications of these kinds of milk.
Which plant-based milk is better: coconut milk or almond milk?
Whether to choose coconut or almond milk depends on what nutrients and features you are looking for. Each one has its particularities. Both are lactose-free, vegan substitutes for cow milk.
The replacement of coconut milk with almond milk can reduce the calorie content intake. Coconut milk contains 356 calories and 1488 kJ per 200 g, while almond milk provides only 50 calories and 290 kJ per 200 g
One of the most prominent components of coconut milk is coconut oil, which people have to avoid consuming in high amounts due to high levels of saturated fat. Coconut oil contains a significant proportion of lauric acid, which could increase blood cholesterol levels
Almond milk has low-calorie content in comparison to coconut milk. It also contains a good source of minerals like calcium, vitamin, and potassium. The essential functions of almond milk include immune system boost, help prevent cancer, aids in maintaining good health of kidney and reduce the risk of coronary heart disease (1)
What is the nutritional composition of coconut milk?
Coconut milk is renowned for its substantial fat content, making it a favored thickening agent in curries, imparting a delightful texture and body. Moreover, coconut itself is a nutrient-rich gem, serving as an excellent source of dietary fiber.
This creamy liquid is abundant in essential vitamins and minerals, including iron, calcium, potassium, magnesium, and zinc, offering a valuable boost to your nutritional intake. Additionally, it provides noteworthy amounts of vitamin C and vitamin E, both of which contribute to overall health benefits.
Per every two tablespoons of coconut milk, you can anticipate an approximate intake of 50-60 calories, 1 gram of protein, 5-6 grams of fat, and 1-2 grams of carbohydrates.
While coconut milk’s calcium and iron content may not be as high as some other sources, they still contribute significantly to its overall nutritional value. (2, 3)
What is the nutritional profile of almond milk?
Almonds are a treasure trove of essential components, encompassing proteins, lipids (fats), soluble sugars, minerals, and fibers.
The primary constituent of almonds is lipids, constituting approximately 35 to 52% of their composition, while proteins account for around 22 to 25%. Notably, almond lipids consist mainly of unsaturated fatty acids, known for their health-promoting properties.
Almond proteins are rich in essential amino acids, playing pivotal roles in various bodily functions.
Alongside proteins and lipids, almonds offer a diverse array of nutrients, including abundant amounts of calcium, magnesium, selenium, potassium, zinc, phosphorus, and copper. These minerals play vital roles in maintaining overall health and well-being. (4)
What are the health benefits of coconut milk?
Consuming coconut milk offers a range of health benefits, primarily due to its content of lauric acid, a saturated fat also found in mother’s milk, which is linked to promoting brain development.
Some manufacturers fortify coconut milk with calcium, vitamins A, B12, and D, although these nutrients are not naturally present in significant amounts.
Lauric acid, present in coconut milk, is known for its immune-boosting properties and its ability to maintain blood vessel elasticity.
Moreover, coconut milk is a rich source of antioxidants, particularly vitamin E, which helps combat signs of aging. An additional advantage is its low association with allergic reactions.
Coconut milk is also believed to aid digestion, nourish the skin, and possess cooling properties, further enhancing its appeal for health-conscious individuals. However, it’s essential to moderate its consumption due to the presence of saturated fats in its composition. (2)
What are the health benefits of almond milk?
Almond milk offers a wide array of health benefits, particularly in terms of improving blood lipid profiles and reducing the risk of cardiovascular diseases.
Consuming almonds is also associated with promoting healthy digestion, preventing anemia, lowering the risk of certain types of cancer, and providing protection against free radicals.
Remarkably, almonds are celebrated for their abundant vitamin E and other antioxidants, crucial for maintaining overall well-being. In almond milk, you can find valuable bioactive compounds like flavonoids, vitamin E, and polyamines, all possessing powerful antioxidant properties.
Additionally, almond milk is a source of dietary fibers and phytosterols, further contributing to its exceptional health-promoting properties. (4, 5)
Does coconut milk consumption have any side effects?
Yes, consuming excessive amounts of coconut milk leads to an increased intake of saturated fat and high-calorie content, which can have detrimental effects on the body, including elevated levels of bad cholesterol (LDL).
The consumption of high amounts of saturated fat has been linked to elevated serum cholesterol concentrations and an increased risk of cardiovascular diseases in various populations.
Moreover, there have been suggestions that coconut consumption might contribute to conditions such as hyperlipidemia and atherosclerosis. (1)
Does almond milk consumption have any side effects?
Yes, almond milk has the potential to cause gas. Almond seeds naturally contain oligosaccharides, primarily α-galactooligosaccharides, which include raffinose, stachyose, and verbascose.
The consumption of almond milk, being rich in α-galactooligosaccharides, may lead to flatulence. However, it’s important to note that these compounds have shown potential prebiotic activity, which can be beneficial for gut health.
Furthermore, the presence of stabilizers in almond milk, such as carrageenan, can also contribute to gas issues. Carrageenan, in particular, has gained a reputation for causing bloating, inflammation, and even stomach ulcers. (6, 7)
Conclusion
In this brief article, we provided you with the answer to the question: ”Which plant-based milk is better: coconut milk or almond milk?”, discussed the applications of these kinds of milk.
References
- Abdullah, N., Wahab, N., Saruan, N., Matias-Peralta, H. M., Xavier, N. R. Muhammad, N. Bakar, M. F. A. Effect of replacing coconut milk with almond milk in spicy coconut gravy on its sensorial, nutritional and physical properties. Materials Today: Proceedings, 5(10), 21919–21925. 2018.
- Reyes-Jurado, F., et. al. Plant-Based Milk Alternatives: Types, Processes, Benefits, and Characteristics. Food Reviews International, 1–32, 2021.
- Samuel Kofi Tulashie, Jacking Amenakpor, Sandra Atisey, Raphael Odai, Ephraim Edem Amoah Akpari, Production of coconut milk: A sustainable alternative plant-based milk, Case Studies in Chemical and Environmental Engineering, 6, 2022.
- Silva, A. R. A., Silva, M. M. N., & Ribeiro, B. D. Health Issues and Technological Aspects of Plant-based Alternative Milk. Food Research International, 108972. 2020.
- Vanga SK, Raghavan V. How well do plant based alternatives fare nutritionally compared to cow’s milk? J Food Sci Technol. 55(1): 10-20. 2018.
- Yu-Ping Huang, Bruna Paviani, Naomi K. Fukagawa, Katherine M. Phillips, Daniela Barile, Comprehensive oligosaccharide profiling of commercial almond milk, soy milk, and soy flour. Food Chemistry, 409, 135267, ISSN 0308-8146, 2023.
- Siddiqui, A. A., Feroz, A., Khaki, P. S. S., & Bano, B. Binding of λ-carrageenan (a food additive) to almond cystatin: An insight involving spectroscopic and thermodynamic approach. International Journal of Biological Macromolecules, 98, 684–690. 2017.
