Hazelnut milk is a dairy-free beverage made from a blend of water and hazelnuts. While it's not as common as almond or oat milk, its rich, nutty flavor and creamy consistency make it a popular choice for coffee, cereals, and baked goods. Understanding its healthiness, however, requires a closer look at its nutritional composition and how it stacks up against other milk types.
The Health Benefits of Hazelnut Milk
When consuming unsweetened hazelnut milk, you can benefit from several key nutrients that support overall well-being.
- Rich in Vitamin E: Hazelnuts are a great source of vitamin E, a potent antioxidant that helps protect the body's cells from oxidative stress and free radical damage. This antioxidant boost is beneficial for skin health and can help reduce inflammation.
- Contains Healthy Fats: The beverage is rich in heart-healthy monounsaturated and polyunsaturated fats. Studies have suggested that a diet rich in hazelnuts can help lower bad (LDL) cholesterol and support overall cardiovascular health.
- Supports Bone Health: While it is naturally low in calcium, many commercial brands of hazelnut milk are fortified with calcium and vitamin D to support bone density and strength. Always check the nutrition label to confirm fortification levels.
- Source of B Vitamins: Hazelnut milk is a good source of several B vitamins, including folate (vitamin B9) and riboflavin (vitamin B2), which are important for mental health, energy production, and the proper functioning of the nervous and immune systems.
- Dairy- and Lactose-Free: For individuals who are lactose intolerant or follow a vegan diet, hazelnut milk is an excellent, naturally dairy-free alternative.
The Potential Downsides and Nutritional Considerations
Despite its benefits, hazelnut milk is not without its potential drawbacks, and consumers should be mindful of these factors.
- Low in Protein: Compared to dairy and some other plant-based milks like soy, hazelnut milk is significantly lower in protein. This means it may not be a suitable protein source for those with high dietary requirements, such as athletes.
- Added Sugars in Commercial Varieties: Many store-bought hazelnut milk products, especially flavored ones, contain high amounts of added sugar. This can contribute to increased calorie intake and negate many of the drink's health benefits. Opting for unsweetened versions is crucial for controlling sugar intake.
- Additives and Thickeners: Some commercial brands use thickeners like carrageenan and gellan gum to achieve a creamy texture. While generally considered safe, some consumers may prefer milks with a simpler ingredient list, which can be found in homemade versions or specific brands like Elmhurst.
- High Calorie Density in Some Brands: Due to the healthy fats, hazelnut milk can be higher in calories than some other plant milks, particularly unsweetened almond milk. However, its fat and fiber content can promote satiety.
- Allergen Risk: As a tree nut product, hazelnut milk is not suitable for anyone with a hazelnut or tree nut allergy, as it can cause a severe allergic reaction (anaphylaxis). Cross-reactivity with other nuts and birch pollen is also possible.
Comparison Table: Hazelnut Milk vs. Other Milks
| Feature | Unsweetened Hazelnut Milk | Unsweetened Almond Milk | Oat Milk | Dairy Milk (1%) |
|---|---|---|---|---|
| Calories (per cup) | ~70-100 kcal | ~30-60 kcal | ~120 kcal | ~102 kcal |
| Protein (per cup) | ~1-3 g | ~1 g | ~3 g | ~8 g |
| Carbohydrates (per cup) | ~1 g | ~1 g | ~16 g | ~12 g |
| Healthy Fats | Good source (monounsaturated) | Good source (monounsaturated) | Moderate source | Low source |
| Fiber | Low | Low | High (beta-glucans) | None |
| Vitamin E | High | Good source | Low | None |
How to Choose a Healthy Hazelnut Milk
Making a healthy choice depends on your specific needs and preferences. Here are some tips:
- Opt for Unsweetened: To avoid excessive sugar, always choose an unsweetened variety. Many commercial options add significant amounts of sugar to enhance flavor.
- Check for Fortification: If you are relying on hazelnut milk for calcium and vitamin D, check the nutrition label to ensure the product is fortified. Note that some organic brands are not fortified.
- Examine the Ingredients: A simpler ingredient list with fewer additives is generally a better choice. Be mindful of thickeners and gums if you have a sensitive stomach.
- Consider Making Your Own: For maximum control over ingredients and nutrient content, making your own hazelnut milk is a great option. It avoids all additives and you can customize it to your taste.
Conclusion: So, Is Hazelnut Milk Healthy?
Yes, hazelnut milk can be a very healthy and beneficial addition to your diet, provided you choose the right product. Unsweetened and fortified versions offer a low-carb, heart-healthy, and vitamin-rich alternative to dairy milk, especially for those who are lactose intolerant or vegan. The key is to read labels carefully to avoid products laden with added sugars and unnecessary additives. By doing so, you can enjoy the rich, nutty flavor and nutritional perks of this versatile plant-based milk.
For more in-depth nutritional information on hazelnuts and their health benefits, refer to the research available on the National Institutes of Health website.
