What are the potential health benefits of drinking walnut milk?
Walnut milk has no official health claims of its own. Whole walnuts are rich in the plant omega-3 ALA (about 2.5 g per ounce), and the FDA allows a qualified claim that 1.5 ounces a day as part of a low saturated fat, low cholesterol diet may reduce heart disease risk. Homemade walnut milk is diluted, so it gives much less, and it can trigger tree nut allergy.
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In this article
Is walnut milk healthy?
It can be a pleasant, nutty plant drink, but its benefits depend on what is in it. Most health information is about whole walnuts, not the milk. According to the California Walnut Board, one ounce of English walnuts provides about 2.5 g of alpha-linolenic acid (ALA), a plant-based omega-3, and walnuts are a good source of magnesium and also provide protein and fiber.
What does the FDA say about walnuts?
The qualified health claim for walnuts reads: supportive but not conclusive research shows that eating 1.5 ounces per day of walnuts, as part of a low saturated fat and low cholesterol diet and not resulting in increased calorie intake, may reduce the risk of coronary heart disease. That wording applies to whole walnuts. It does not apply automatically to walnut milk.
How is walnut milk different from eating walnuts?
- Homemade: walnuts are blended with water and usually strained, so the nut pulp (and some fiber and protein) is removed, and the amount of walnut in a glass is small.
- Store-bought: nut content is often a small percentage and many products add sugar, oils, thickeners and flavors. Check the label for sugar and for how many walnuts it contains.
- Calcium and vitamin D: not natural to the milk; only fortified products supply them.
How to choose or make it
| Check | Why |
|---|---|
| Unsweetened | Less added sugar |
| Short ingredient list | Fewer additives |
| Fortified? | Only then does it add calcium or vitamin D |
| Fresh homemade | Keep refrigerated and use within a few days; no official shelf life |
Who should avoid it?
Anyone with a tree nut allergy, since walnuts are a tree nut and reactions can be severe. Ask an allergist if unsure. If you take medicines or follow a medical diet, ask your doctor or dietitian.
We do not claim that walnut milk prevents or treats any disease. This is general information, not medical advice.
People also ask
Is walnut milk good for your heart?
Whole walnuts have a qualified FDA claim at 1.5 ounces a day within a healthy diet. Walnut milk has not been shown to do the same.
Does walnut milk have omega-3?
Walnuts do (about 2.5 g ALA per ounce). A diluted milk contains less, and amounts vary by recipe or brand.
Is walnut milk safe for nut allergy?
No. Walnuts are a tree nut, so avoid it if you have a tree nut allergy.
Sources
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