Coconut Milk vs Hemp Milk
When it comes to plant-based milk alternatives, the options seem to be endless these days. Two popular choices that often stand out are coconut milk and hemp milk. While they may share certain similarities, such as being dairy-free and vegan, there are key differences between the two. In this article, we will explore the nutritional content, health benefits, cooking uses, taste, substitution possibilities, and environmental impact of both coconut milk and hemp milk to help you make an informed choice about which one is right for you.
What is Coconut Milk?
To begin with, let us first understand what coconut milk is. Coconut milk is a creamy, white, and slightly sweet liquid that is made from blending the flesh of mature coconuts with water. It is a staple ingredient in many Southeast Asian dishes, particularly Thai and Indian cuisine, and is used as a thickener, flavor enhancer, and base for sauces, smoothies, and desserts. Coconut milk can be categorized into two types - the thicker, creamier variety that comes from the first squeeze of the coconut flesh, also known as coconut cream, and the lighter version that results from a second or third squeeze of the flesh, which is thinner in consistency and often used for traditional coconut milk beverages.
Coconut milk is not only delicious but also has several health benefits. It is rich in vitamins C, E, B1, B3, B5, and B6, as well as minerals such as iron, selenium, sodium, calcium, and magnesium. It is also a good source of healthy fats, which can help improve cholesterol levels and reduce the risk of heart disease.
Coconut milk is also a popular ingredient in vegan and dairy-free cooking, as it can be used as a substitute for cream or milk in many recipes. It is a great option for those who are lactose intolerant or have a dairy allergy. Additionally, coconut milk is a versatile ingredient that can be used in both sweet and savory dishes, making it a must-have in any kitchen.
What is Hemp Milk?
On the other hand, hemp milk is a creamy liquid that is made by blending hemp seeds with water. Hemp seeds are the edible part of the hemp plant and contain a good balance of plant-based protein, omega-3 fatty acids, and other essential nutrients. Hemp milk has a nutty taste that is mildly sweet and is a great dairy-free and plant-based substitute for cow's milk.
Nutritional Content of Coconut Milk
Coconut milk is a rich source of healthy fats, antioxidants, vitamins, and minerals. It is high in calories, with one cup of canned coconut milk providing around 445 calories. Coconut milk is an excellent source of medium-chain triglycerides (MCTs), which are a type of fat that is easy to digest and convert into energy quickly. It also contains lauric acid, a type of fatty acid with antimicrobial properties that help to boost the immune system. Coconut milk is rich in iron, magnesium, and potassium and provides a good source of calcium.
Nutritional Content of Hemp Milk
Hemp milk is also rich in nutrients, and the nutritional value depends on the brand and type of hemp milk you drink. However, in general, one cup of unsweetened hemp milk provides about 60-80 calories, which is much lower than coconut milk. Hemp milk is an excellent source of plant-based protein, with one cup providing about 5-7 grams of protein. It is rich in omega-3 and omega-6 fatty acids, which are essential for brain health and development. Additionally, hemp milk is rich in iron, magnesium, and zinc and provides a good source of calcium.
Health Benefits of Coconut Milk
Coconut milk has several health benefits. As previously mentioned, it is a rich source of MCTs, which aid in weight loss by increasing energy expenditure and reducing appetite. Lauric acid, another healthy fat found in coconut milk, has been shown to have antibacterial and antiviral properties that help boost the immune system. The antioxidants present in coconut milk help to protect cells from free-radical damage and reduce the risk of chronic diseases such as heart disease. Coconut milk is also a good option for people on a ketogenic or low-carbohydrate diet as it is low in carbs and high in fat.
Health Benefits of Hemp Milk
Hemp milk has several health benefits as well. The omega-3 and omega-6 fatty acids in hemp milk work together to lower inflammation in the body, improve brain function, and reduce the risk of heart disease. The protein content in hemp milk helps to build and maintain muscle mass and improve overall metabolism. Additionally, hemp milk is rich in calcium, which is beneficial for bone health.
Uses of Coconut Milk in Cooking and Baking
Coconut milk is a versatile ingredient that can be used in sweet and savory dishes. It is popularly used in Thai curries, soups, and stews to give a creamy texture and sweet flavor. It can also be used in coffee, smoothies, and desserts such as rice pudding, coconut macaroons, and ice cream. In baking, coconut milk is a fantastic alternative to butter and can be used in place of cream or milk to make dairy-free cakes and cookies.
Uses of Hemp Milk in Cooking and Baking
Hemp milk can be used in similar ways to coconut milk. It is a great dairy-free alternative in coffee, tea, and smoothies. Hemp milk can also be used in sauces, soups, and stews to add a nutty and creamy flavor. In baking, hemp milk can be used in cakes, muffins, and bread, and may add a rich and nutty flavor.
Which is Better for Weight Loss: Coconut Milk or Hemp Milk?
When it comes to weight loss, both coconut milk and hemp milk can be beneficial. Coconut milk is high in healthy fats that are beneficial for weight loss and assists with feelings of fullness. However, as coconut milk is high in calories, it may not be the best option for those on a calorie-restricted diet. Conversely, hemp milk is lower in calories than coconut milk and is a great option for those watching their calorie intake. Additionally, hemp milk contains plant-based protein that can help to reduce cravings and aid in weight loss efforts.
Which is Better for Building Muscle: Coconut Milk or Hemp Milk?
For those focused on building muscle, hemp milk is the winner. Hemp milk is rich in protein, iron, magnesium, and calcium, all of which are essential for muscle growth and repair. Furthermore, the amino acid profile of hemp milk is impressive with all of the 9 essential amino acids present in the milk.
Taste Test: Comparing the Flavors of Coconut Milk and Hemp Milk
In terms of taste, coconut milk has a sweet, creamy, and tropical flavor that is used to provide richness in many dishes and is subtle enough not to overpower the other ingredients. Hemp milk, on the other hand, has a nutty and earthy flavor that can be more challenging to use in savory dishes but is great in baked goods, hot cereals, and smoothies. Taste preference is subjective and can vary from person to person.
Can You Substitute One for the Other?
Yes, you can substitute one milk for the other in many instances. While the taste and nutritional content vary, both coconut milk and hemp milk serve the same purpose in cooking and baking. When substituting one for the other, keep in mind that hemp milk is thinner in consistency and has a nuttier flavor than coconut milk. Therefore, if you're swapping hemp milk for coconut milk in a recipe, you may need to adjust the quantity or add a thickener like cornstarch or arrowroot powder to achieve the desired consistency.
How to Make Your Own Coconut Milk
Making coconut milk at home is relatively easy. Here is a basic recipe to make your own coconut milk:
- 1 cup unsweetened shredded coconut
- 4 cups hot water
2. Pour the mixture through a cheesecloth or a nut milk bag and strain out the excess liquid.
3. Squeeze the cheesecloth or nut milk bag until all the liquid has been extracted.
4. Store the homemade coconut milk in an airtight container in the refrigerator for up to 5 days.
How to Make Your Own Hemp Milk
Making hemp milk at home is also easy. Here is a basic recipe to make your hemp milk:
- 1 cup of shelled hemp seeds
- 3 cups of filtered water
- 1-2 dates (optional for sweetness)
- A pinch of sea salt
2. Pour the mixture through a cheesecloth or nut milk bag to strain out any excess solids.
3. Transfer the hemp milk to a jar or airtight container and store in the refrigerator for up to 5 days.
Environmental Impact: Comparing the Sustainability of Coconut and Hemp Production
When considering the environmental impact of coconut and hemp milk production, there are a few things to consider. Coconut farming is resource-intensive, as it requires a large amount of water, manual labor, and pesticides. Moreover, most coconuts are grown in developing countries, which can raise concerns about fair trade practices and ethical production standards. On the other hand, hemp farming requires fewer resources than coconut farming, as it grows well in most regions and does not require chemicals or pesticides. Hemp farming is also more environmentally friendly since it is a renewable crop that can be grown without harm to the environment. Hemp plants are known to absorb carbon dioxide from the atmosphere, making them a sustainable crop for the future.
Cost Comparison: Is One More Affordable Than the Other?
In terms of cost, both coconut milk and hemp milk are relatively affordable compared to some of the other plant-based milk alternatives available in the market. The cost of coconut milk depends on the brand and the type of coconut milk you buy. The price varies from around $2 to $4 for a 14-oz can. Hemp milk is generally more expensive than coconut milk and may cost anywhere from $4 to $7 for a half-gallon depending on the brand and where you buy it.
Conclusion: Which Should You Choose?
In conclusion, both coconut milk and hemp milk have their unique benefits, and there is no one-size-fits-all answer to which milk is better. Coconut milk is a rich source of healthy fats, lauric acid, and has a creamy texture that is perfect for curries and desserts. Hemp milk is lower in calories, high in plant-based protein and omega-3 fatty acids, which make it a great option for people following a calorie-restricted diet or with dietary restrictions. Both milks can be used interchangeably in most recipes, and the choice ultimately depends on personal preference, dietary goals, and cost considerations.
