With the increasing popularity of plant-based diets, many people are turning to non-dairy milk alternatives. Almond milk and soy milk are two of the most popular choices, readily available in grocery stores and cafes. However, when it comes to weight loss, understanding the nutritional differences between these two options is crucial. This article examines the pros and cons of almond milk and soy milk to help you determine which is best for your weight loss goals.
Introduction
Choosing the right milk alternative can be confusing with so many options available, including oat milk, coconut milk, and more. Each type of milk has advantages and disadvantages depending on individual dietary needs, nutritional requirements, and taste preferences. For those aiming to cut calories and manage their weight, the choice between almond milk and soy milk requires careful consideration of their nutritional profiles.
Expert Opinions
Nutrition experts emphasize that both soy milk and almond milk can be part of a healthy diet, particularly if you choose unsweetened versions.
- Dr. Dana Hunnes, Ph.D, M.P.H., R.D., an assistant professor at UCLA and senior dietitian at Ronald Reagan UCLA Medical Center, notes that both are good for cardiovascular health due to their monounsaturated fats.
- Bree Phillips, M.S., R.D., a registered dietitian at UCSF Health, highlights that most soy milks are fortified with calcium.
- Carla Hernandez, R.D., a registered dietitian in Los Angeles specializing in PCOS, points out that the "better" milk depends on specific goals.
Nutritional Comparison
Almond Milk
Almond milk is made from ground almonds and filtered water. It is often favored for its low-calorie content and versatility.
Unsweetened Almond Milk Nutrition:
- Calories: Approximately 30-60 per cup
- Protein: 1-4 grams
- Carbohydrates: 1 gram
- Sugar: 0.1 gram
- Fat: 3 grams
- Calcium: 379 milligrams (fortified)
Sweetened Almond Milk Nutrition:
- Calories: 80
- Carbohydrates: 14 grams
- Protein: 1 gram
- Sugar: 13 grams
- Fat: 2.5 grams
- Calcium: 450-470 mg
Almond milk is lower in calories and fat, making it a good choice for those watching their weight. It also contains vitamin E, an antioxidant beneficial for skin health. However, it is low in protein and may not be suitable for individuals with tree nut allergies. Many brands are fortified with calcium and vitamin D to enhance their nutritional profile.
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Soy Milk
Soy milk is derived from soybeans and filtered water. It is known for its higher protein content and nutritional similarities to cow's milk.
Unsweetened Soy Milk Nutrition:
- Calories: 80-100 per cup
- Protein: 7-12 grams
- Carbohydrates: 3-4 grams
- Sugar: 1 gram
- Fat: 4-5 grams
- Calcium: 242.4 mg
Sweetened Soy Milk Nutrition:
- Calories: 98
- Carbohydrates: 7 grams
- Sugar: 6 grams
- Protein: 7 grams
- Calcium: 372 mg
Soy milk offers a higher protein content than almond milk, making it a more nutrient-dense option. It contains isoflavones, which may benefit heart and bone health. However, some people find its distinct flavor less versatile than almond milk. Soy milk is generally suitable for people with nut allergies but should be avoided by those with soy allergies.
Pros and Cons of Almond Milk for Weight Loss
Pros:
- Low in Calories: Almond milk is lower in calories than soy milk, making it an excellent choice for reducing calorie intake. A glass of almond milk has just 30 calories.
- Rich in Vitamin E: Almond milk contains vitamin E, an antioxidant that supports skin health. Almond milk is a good source of heart healthy monounsaturated fats and vitamins A and E.
- Versatile Flavor: The mild flavor of almond milk makes it versatile for smoothies, baking, and as a general milk substitute.
- Suitable for Soy Allergies: People with soy allergies can generally drink almond milk.
Cons:
- Low in Protein: Almond milk is low in protein, which is essential for muscle growth and satiety.
- Potential Additives: Some brands use carrageenan, which may cause digestive discomfort.
- Not Suitable for Nut Allergies: Almond milk is not safe for people with tree nut allergies.
- Environmental Impact: Almond milk production may be taking a toll on the environment. Farmers produce an estimated 80 percent of the world’s almonds in California. The increased irrigation needs on these farms may have long-lasting effects on the environment in this drought-stricken region. Farmers use pesticides to produce almonds. These pesticides may contaminate the water supply and can make drinking water more toxic.
Pros and Cons of Soy Milk for Weight Loss
Pros:
- High in Protein: Soy milk has a higher protein content than almond milk, supporting muscle recovery and satiety.
- Contains Isoflavones: Soy milk contains isoflavones, a type of phytoestrogen that may benefit heart and bone health.
- Suitable for Nut Allergies: Soy milk is generally a suitable option for people with nut allergies.
- Nutritionally Similar to Dairy Milk: Soy milk comes closest to matching that at approximately 95 calories and 7 to 12 grams of protein per cup.
Cons:
- Distinct Flavor: Soy milk has a distinct beany flavor, which makes it less versatile for some people.
- Soy Allergies: People with soy allergies should not drink soy milk.
- Digestive Upset: Soy can cause mild digestive upset in some people.
- Potential Thyroid Issues: Too much soy may be a problem for those with thyroid conditions.
- Contains compounds that some people refer to as antinutrients: These natural antinutrients can reduce the body’s ability to absorb essential nutrients and impair the digestion of protein and carbohydrates.
- Farmers use pesticides to produce soybeans: The 2017 Agricultural Chemical Use Survey highlights the use of various pesticides on soybean crops. These pesticides may contaminate the water supply and can make drinking water more toxic.
Weight Loss Benefits
Almond Milk for Weight Loss
Almond milk is an excellent option for those looking for a low-calorie milk alternative. It is low in calories and fat, making it a good choice for those watching their weight. One glass of almond milk has just 30 calories, and it's an excellent source of calcium and Vitamin D. For those who are watching their calories but still want the milky taste for smoothies, baked goods, cereal or the like, almond milk is a good choice. Its high levels of monounsaturated fatty acids may aid in weight loss and weight management.
Soy Milk for Weight Loss
Soy milk is rich in protein and has a similar nutrient profile to dairy. With about 90 calories and 8 grams of protein per 8-ounces, soy milk offers the protein and calories to manage hunger without any added sugar or fat. Use soy milk in post-workout beverages to aid in muscle recovery or midday snacks to mitigate hunger and prevent overeating.
How to Incorporate into Your Diet
Both almond and soy milk can be easily incorporated into your diet in various ways:
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- Smoothies: Use them as a base for smoothies.
- Cereal: Pour them over your favorite cereal.
- Coffee and Tea: Add them to coffee or tea.
- Baking: Substitute them for dairy milk in baking recipes.
- Post-Workout Beverages: Use soy milk in post-workout beverages to aid in muscle recovery.
- Spiced Chai Latte: Brew a cup of black chai tea and mix with a cup of unsweetened almond, soy, or oat milk.
- Turmeric Golden Milk: Combine a cup of unsweetened coconut milk with a teaspoon of ground turmeric, a pinch of black pepper, and a teaspoon of honey or maple syrup.
- Matcha Latte: Whisk a teaspoon of matcha powder into a cup of unsweetened soy milk, almond milk, or coconut milk.
- Lavender Latte: Brew a cup of lavender tea and mix with a cup of unsweetened oat milk.
Other Plant-Based Milk Options
Aside from almond and soy milk, other vegan alternatives include:
- Oat milk: Provides a great fiber source, making it an excellent choice for supporting digestive health. Research has also shown that oat milk can help lower cholesterol levels and reduce the risk of heart disease due to its beta-glucan content, a soluble fiber that can lower LDL (harmful) cholesterol levels.
- Coconut milk: A good source of medium-chain triglycerides (MCTs), a type of fat that can be easily converted into energy by the body. MTCs have been shown to offer potential health benefits, including improved cognitive function, weight loss, and reduced risk of heart disease.
- Rice milk: It’s the least likely of all milk products to cause allergies. That makes it a good choice for people with lactose intolerance or allergies to milk, soy, or nuts.
- Cashew milk
- Hemp seed milk
- Flaxseed milk
- Hazelnut milk
- Macadamia nut milk
Important Considerations
- Read Labels: Check the nutrition labels for added sugars, salt, and preservatives.
- Unsweetened Versions: Choose unsweetened versions to minimize added sugars.
- Fortification: Look for milks fortified with calcium and vitamin D to mimic the content in cow’s milk.
- Allergies: Be mindful of any allergies to nuts or soy.
- Variety: Focus on a variety of foods to ensure a balanced nutrient intake.
Read also: Is Almond Milk Low FODMAP?