April 9, 2019
ANSWER: Cow’s milk (dairy) and other plant-based beverages, including soy milk and almond milk, all can be healthy choices. However, there are wide nutritional differences, depending on the type of product and the brand. Generally, you can break down the benefits by reviewing the nutritional information for each beverage. Things that are important to focus on are fat content, protein, calcium and the amount of added sugars, if any, in each product.
In terms of fat content, skim milk has negligible amounts of fat, but the amounts of cholesterol-raising saturated fat increase stepwise with 1 percent, 2 percent or whole milk. This is important to pay attention to, as the American Heart Association recommends limiting saturated fat to no more than 7 percent of calories in your overall diet. Soy and almond milks contain about 2 to 4 grams of fat per cup, but those fats are predominantly healthy, monounsaturated and polyunsaturated fats.
Comparing protein content, dairy milk takes the protein title with a little over 8 grams per cup. Soy milk comes in a close second with about 7 grams per cup. Traditional almond milk lags behind with just 1 gram per cup. Of note, some newer nut milk varieties have added pea protein.
When considering calcium, dairy milk naturally has about 300 milligrams per cup, and dairy products generally are considered the best absorbed source of calcium. Many soy or almond milks are fortified with calcium to at least match the amount of calcium in dairy milk. That said, your body may not absorb all of the calcium in soy milk since soy contains a natural compound (phytate) that inhibits calcium absorption.
And then there are added sugars. Unflavored white dairy milk and unsweetened soy and almond milk contain no added sugars. However, for some, the taste of unsweetened soy or almond milk can be an issue. You may find 4 to more than 20 grams of added sugars in a sweetened — or flavored — beverage. Checking the Nutrition Facts label is the best way to find a taste you like with minimal added sugars. Remember, unflavored white dairy milk will have sugar listed on the label, but it’s lactose, which is naturally occurring milk sugar.
In summary, it’s tough to beat dairy milk for balanced nutrition — with nonfat skim milk the best choice for most adults. Still, not everyone can tolerate dairy milk, and some may prefer to avoid animal products — or simply want to mix in something different. Unsweetened soy milk is the closest match nutritionally, plus you get a few grams of healthy fats that you won’t get from skim milk. Almond milk — while not unhealthy — is less nutrient dense, especially in terms of its limited protein content. With soy or almond milk, check the Nutrition Facts labels for adequate calcium and minimal added sugars. (adapted from Mayo Clinic Health Letter) — Katherine Zeratsky, R.D., Endocrinology/Nutrition, Mayo Clinic, Rochester, Minnesota
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As lactose intolerant people have been shifting from cow milk/ buffalo milk to almond milk and soy milk, there is a new debate erupting between people regarding which is the better dairy-free alternative. Almond milk and soy milk do not have lactose and hence are the go-to options for the lactose intolerant lot. Lactose intolerant people suffer from the lack of an enzyme known as lactase, which is present in the small intestine. Lactose is a form of sugar found in animal-based milk, which requires lactase to break it down further into two simple sugars glucose and galactose. So, people whose small intestine does not make sufficient lactase, suffer from lactose intolerance. Almonds are nutritious and high in vitamin D. Soy milk is a low-fat and a plant-based protein. The question is, which is the better alternative than the other? Both almond milk and soy milk have their own set of benefits. In this article, we will explore the pros and cons of both types of milk. A comparison will be made in such a manner that people can choose which milk out of the two meets their health's requirement better than the other.
Almond milk is a little piece of nutty heaven with healthful benefits
Let us look at the common differences between almond milk and soy milk
1. The calories in almond milk are less than those of soy milk. The fat content of
soy milk is slightly higher than almond milk.
2. People with nut allergies cannot consume almond milk. This makes soy milk a better option than almond milk for them. On the other hand, people with soy allergies can opt for almond milk.
3. The protein content of soy milk is quite similar to that of cow milk. But, almond milk does not contain as much as protein as soy milk. Soy milk is the closest dairy free alternative to cow milk.
4.
Almond milk has more monounsaturated fats for a healthy heart than soy milk. These healthy fats are known to aid weight loss and help reduce the risk of heart diseases.
5. Soy milk contains more polyunsaturated fats than almond milk. These healthy fats are known to reduce bad cholesterol.
Women over the age of 50 can be relieved of postmenopausal symptoms, if they consume soy milk regularly. Men over 50 can reduce the risk of prostate cancer by consuming soy milk. Drinking soy milk is a great way to recover after a workout session because it has prebiotic sugars and riboflavin. Riboflavin converts carbohydrates into adenosine triphosphate (ATP). ATP helps in producing energy as the body requires it.
Raw almonds are popular for their health benefits, which make almond milk even more attractive for the customers. Almond milk and soy milk, both are healthy drinks. To narrow down on one, you need to compare your body's requirements with what each dairy free drink offers and then decide.