Is soy or almond milk better for weight loss

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.

BY: KIM DENKHAUS, MS, RD

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 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, current research 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 great vegetarian options high in calcium are dark leafy greens (like collard greens, turnip greens, kale, bok choy, and broccoli).

What’s your favorite plant-based milk?

Kim Denkhaus, MS, RD is a Registered Dietitian Nutritionist with her private practice based in Los Angeles and San Francisco. In a modern-day society focused on convenience and fast-paced lifestyles, Kim is on a mission to help people reconnect with food in a sustainable, healthier way that will help them appreciate where their food comes from and empower them to use use whole foods to fuel and nourish their bodies. 

Soy milk and almond milk are the top two most popular dairy milk alternatives. They are highly recommended breakfast drinks for people with casein allergies, lactose intolerance, diabetes or heart diseases. There is really no say in which of them is better for you. Each is advantageous in some respects and has shortcomings in others.

Dietary Limitations

Both soy and almond milk are suitable vegan substitutes for people who cannot tolerate dairy. They are also gluten free and can be used by people with coeliac disease. However each of these products contains their own allergens. Soy allergies are more common and more serious is children. Accidental ingestion of soy milk can instigate swelling, hives, diarrhea and vomiting. You should not drink almond milk if you have peach or tree nut allergy. Allergic reactions to almond milk are similar to those for soy milk, but almond allergies may also lead to congestion of airway, resulting in respiratory difficulties and insufficient oxygenation.

Nutritional Comparison of Almond and Soy Milk

Though almond milk is higher in fat content than soy milk, it is much less starchy. Therefore in terms of total calories, almond milk is usually more advantageous for dieters. Unsweetened almond milk contains as low as 40 calories per cup whereas soy milk has almost double the amount. It should be noted that both soy and almond milk fat are good for you. They are a composition of omega-3 and omega-6 fatty acids which are conducive to cholesterol and blood pressure reduction, protection against cardiovascular and neurological diseases.

Soy milk, on the other hand, holds more proteins. One cup of soy milk contains about 7 grams of protein compared to the 4 grams in almond milk. Soy and almond milk are also concentrated with extra fiber. Each serving may contain between 1 to 4 grams of dietary fiber, depending on the richness of the milk and its level of fortification.

Both soy and almond milk are superb sources of B vitamins. Higher intake of these vitamins helps to raise your basal metabolic rate so that you burn fat and calories more efficiently. Soy and almond milk are also excellent sources of all essential minerals including iron, magnesium, phosphorous, zinc, copper and manganese. These minerals help control your blood pressure, improve your blood oxygenation, and protect you against diseases. One notable advantage of almond milk is that it is much higher in vitamin E and manganese, making it a more powerful drink for improvement of skin quality and protection against cancer.

Soy Milk's Hormonal Effects

Drinking soy milk can be super beneficial for people over age 50 because it helps to relieve postmenopausal symptoms in women and prevent prostate cancer in men. But it may cause certain adverse effects for those who are in their reproductive years. Though not yet confirmed, soy milk has been suspected for reducing male fertility and sperm count. Soy sterol may interfere with progesterone production during pregnancy, and thus should be avoided if you are an expectant mother. Soy sterol may also counteract the effects of chemo and tamoxifen therapy. Breast cancer patients are much better off drinking almond instead of soy milk during treatment and remission.

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