Which plant milk is the best choice when you don’t drink milk? Soy milk vs almond milk nutritional advantages and shortages

Some people don’t like to drink milk or have lactose intolerance. Non-dairy plant milk is a good choice, including swallow milk, almond milk, soy milk, coconut milk, etc. From a nutritional perspective, not all plant milk is the same. In the comparison between soy milk and almond milk, which one is more suitable for you depends on several factors. Nutrition experts come to analyze.

Dana Hunnes, an assistant professor and senior nutritionist at the University of California, Los Angeles, said plant milk is a good alternative and should be included in a healthy diet. She pointed out that soy milk and almond milk are beneficial for cardiovascular health because they contain mono-free and fat (healthy fat) and a small amount of poly-free and fat, including essential fatty acids that the human body must obtain from food; as for milk, which contains higher fat and fat, has less benefits for heart health.

She also mentioned that almonds are rich in calcium and help the body absorb calcium, and many soy milks also add calcium.

Which plant milk is "better" depends on your specific needs, such as reducing weight, ingesting more protein, or reducing pyrosterol. Here are the experts’ opinions on soy milk and almond milk.

Soy milk vs Almond milk nutrition comparison

Cones said that sugar-free versions of soy milk and almond milk can be healthy options. Almond milk has a lower heat, but its protein content is also less than soy milk.

Nutritional ingredients of sugarless almond milk

Depending on the brand, each cup of almond milk (about 240 ml) usually contains 1 to 74 grams of protein. According to data from the USDA, a cup of sugar-free almond milk contains about 46 calories, 2 grams of carbohydrates, 0.1 grams of sugar, and 379 mg of calcium.

Nutritional ingredients of sugar-free soy milk

Soy milk usually contains 6 to 9 grams of protein per 8 ounces (about 240 ml). According to USDA data, a cup of sugar-free soy milk contains about 91 calories, 3 grams of carbohydrates, 1 grams of sugar, 5 grams of fat, and 242.4 mg of calcium.

Advantages and disadvantages of almond milk

Almond milk is suitable for people who want to reduce heat intake or to easily replace milk in their diet, but may not be the best choice for people who have allergies to fruit or want to increase protein intake.

Advantages:

‧The heat of almond milk is lower than that of soy milk.

‧Contains vitamin E, which helps skin health.

‧Temperate taste and can be used to make smoothies or as a milk substitute for baking.

‧Almond milk is a safe choice for most people with allergies to soybeans.

‧Generally, calcines are added to help bone health.

Disadvantages:

‧Low protein content.

‧Some brands use carrageenanis, a common food additive extracted from red algae, used to stabilize milk and add a creamy texture, but may cause indigestion.

‧Unsufficient for people with allergies to fruit.

The advantages and disadvantages of soy milk

The nutritional value of soy milk is usually better than almond milk, but not everyone likes its taste.

Advantages:

‧The protein content of soy milk is higher than that of almond milk.

‧Contains oxalone, a phytoestrogen that may be beneficial to heart and bone health.

‧For people with allergies to the fruit, it is usually a suitable choice.

‧ Generally, calcines are added to help with bone health.

Disadvantages:

‧Having a distinct bean smell may not be suitable for everyone.

‧People with soy allergies cannot drink soy milk.

‧According to the National Center for Supplementary and Comprehensive Health (NCCIH), some people may experience mild indigestion when drinking soy milk.

In summary, almond milk is suitable for low-heat diets or soy allergies, and soy milk is a better source of protein. If you are unrestrained when choosing plant milk, consider your own health needs and taste preferences, and choose the most suitable alternative.

Is soy milk better than almond milk?

Los Angeles registered nutritionist Carla Hernandez said that from a nutritional perspective, there is no absolute better one, they meet different needs. Soy milk is the closest plant milk to milk in terms of nutrients, but she likes both of them herself. Hernandez also reminded that not all almond or soy milk are the same, and when choosing, she will decide based on the protein selection goals of the day and her taste preferences.

Hernandez points out that plant milk cannot completely replace milk's nutrients because milk naturally contains more protein and essential vitamins. But since not everyone can digest dairy products, she recommends soy milk rather than almond milk, especially for muscle growth or recovery, soy milk is the closest plant-based option to milk.

In addition, because soy milk has a higher protein content, it is generally more nutritious than almond milk and is more helpful in maintaining bone density.