Milk alternatives, or “mylk”, are all the rage as people are looking to plant-based ways to ditch the dairy. Let’s take a closer look at two popular options (almond milk & soy milk),and see what makes them so wonderful.
What is the difference between almond milk and soy milk?
Almond milk consists of ground almonds, and soy milk consists of ground soybeans. Both almond and soy milk are made with water, and resemble the appearance of cow’s milk.
As healthy plant-based alternatives, they are both low in saturated fat (beneficial for heart health), and naturally lactose-free (favorable for the lactose-intolerant or those who have a dairy allergy). Research indicates that a growing number of individuals are opting for non-dairy alternatives as the prevalence of food allergies continues to rise.
So which one is generally healthier?
It’s challenging to directly compare almond milk and soy milk because it depends on a number of factors, including personal nutritional needs, taste preferences, food sensitivities, and product variation. From a nutrition standpoint:
- Soy milk contains more protein than almond milk.
- Soy milk contains more heart healthy polyunsaturated fats.
- Almond milk is lower in calories compared to soy milk, and contains more heart healthy monounsaturated fats.
- Almond milk contains slightly more sodium than soy milk, and both milks do not contain lactose.
- Both milks are low in saturated fat.
Important Health Tip:Go with the unsweetened version of both almond and soy milk, and check the label. Look for milk alternatives that contain no added sugars or additives like thickeners or emulsifiers.
Does almond milk contain as much protein as almonds?
A common misconception is that almond milk is a good source of protein. Almonds in their raw form are a good source of protein and healthy fat with ~6 grams of protein per serving (approximately 23 almonds). Compared to one serving (or 8 ounces) of almond milk, it contains only ~1 gram of protein.
Store-bought almond milks comprise mostly of water, where some brands contain only 2% almonds. That makes the other 98% water, added vitamins and minerals, and sometimes emulsifiers.
Which one is better for the environment?
From a climate change perspective, currentresearch suggests plant-based milk alternatives may be more environmentally friendly than cow’s milk. Soy may also have a lower environmental impact on water usage than almonds since almonds are a water intensive crop. That’s because California grows 80% of our almonds, and currently battles against serve drought.
A better, eco-friendly option is to make your own milk alternative at home, which will likely increase the milk’s nutritional value. Keep in mind, that both almond milk and soy milk are not good sources of calcium, although many store-bought brands are fortified with calcium and vitamin D.
If you’re making your own plant-based milk, it is important to look for food alternatives that contain high amounts of calcium such as cheese or yogurt, or some greatvegetarian options high in calcium are dark leafy greens (like collard greens, turnip greens, kale, bok choy, and broccoli).
Original article here: ALMOND OR SOY: WHICH ‘MILK’ IS HEALTHIER?
FAQs
Soy milk contains more protein than almond milk. Soy milk contains more heart healthy polyunsaturated fats. Almond milk is lower in calories compared to soy milk, and contains more heart healthy monounsaturated fats. Almond milk contains slightly more sodium than soy milk, and both milks do not contain lactose.
Which plant-based milk is the healthiest? ›
Soy milk – the most balanced nutritional profile
Soy milk is widely consumed for its health benefits linked to the anti-carcinogenic properties of phytonutrients present in the milk known as isoflavones.
Which nut based milk is the healthiest? ›
For overall nutrition profile, however, almond milk and cashew milk top our list. In an extremely low-calorie package, one cup of each contains approximately 25 to 50 percent of your day's calcium and 25 percent of your daily vitamin D.
Which is better, soy milk or almond milk or oat milk? ›
While oat milk contains more protein than almond milk, it still lags behind cow and soy milk for adequate protein. Like other plant-based milks, it can have calcium and be fortified with vitamin D.
What are the pros and cons of soy milk? ›
Regularly drinking soy milk may improve your cholesterol levels, reduce high blood pressure, fight inflammation, and support weight loss or weight maintenance. A few downsides to consider are a higher cost compared with cow's milk and the added sugar content of flavored varieties.
Is soy milk the healthiest milk? ›
Soy is a good source of low-fat and plant-based protein. It is cholesterol-free, has less saturated fat than cow's milk and lowers the LDL in the body. Cow's milk, on the other hand, has more calcium than natural soy. Calcium, as we know, helps to build bones and prevents osteoporosis.
Which plant milk is least inflammatory? ›
Coconut Milk is a great option for those who suffer from acne. It is anti-inflammatory, contains healthy fats, is gut friendly and has magnesium and potassium. Almond Milk, if unsweetened, is also a good alternative because it contains antioxidants, is anti-inflammatory and made up of healthy fats.
What milk is best for gut health? ›
Low-fat, skim or 1% cow's milk are healthier options compared to 2% or whole milk. They contain less fat. “If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.
Does almond or soy milk have more calcium? ›
Nutrition. Almond milk has fewer calories than soy milk, 17 per 100 grams. It has 188 milligrams of calcium to soy's 25 milligrams. Almond milk is also a good source of riboflavin, a B vitamin, at 0.177 milligrams to soy milk's 0.069 milligrams.
Which milk doesn't cause bloating? ›
According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size. You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.
However, some worry about soy's potential downsides, including its GMO content, possible estrogen-like effects, and long-term influence on growth, digestion, sexual maturation, thyroid health, and breast cancer risk. Currently, few of these concerns are backed by strong science. However, more research is needed.
What is the negative effect of soy milk? ›
The most common side effects of soy are digestive upsets, such as constipation and diarrhea. Soy may alter thyroid function in people who are deficient in iodine. Current evidence indicates that it's safe for women who have had breast cancer or who are at risk for breast cancer to eat soy foods.
What are the negatives of almond milk? ›
Risks Associated With Almond Milk
- Nut allergies. Don't drink almond milk if you're allergic to tree nuts, as it can cause a reaction.
- Low protein content. Almond milk has less protein than either cow's milk or soy milk – just 1 gram of protein per 8-ounce serving. ...
- Not suitable for infants.
While some plant milks, such as soy and oat milk, offer specific gut health benefits due to their protein and fiber content, others like almond and rice milk are gentler on the stomach.
Which plant milk is closest to real milk? ›
The demand for soy milk comes from its creamy texture and slightly nutty flavor, making it an excellent cooking and baking ingredient. It's the closest drink that resembles cow's milk, per a taste test and online public sentiment.
Is it healthy to drink plant-based milk? ›
There may be no harm in switching to plant milks, but there is no nutritional reason to stop drinking cow's milk either. Dairy milk is nutritious and while protein and calcium content is well known, we are still developing our understanding of how its unique package of nutrients can affect our health.
What are some of the disadvantages of plant-based milk? ›
One of the biggest downsides to plant-based milk is most options on the market have low or are void of protein. Since consuming adequate protein is a requirement for good health, if you're considering eliminating dairy from your diet, it's critical to ensure you are receiving protein from other sources.
