Soy Milk vs. Almond Milk: Which One and Why Switch Your Milk?
Key points:
There is a growing trend of people switching to plant-based milk even if they aren’t vegan or lactose intolerant.
Adding non-dairy milk to your diet doesn’t mean that you must replace cow’s milk altogether.
Soy milk and almond milk are the top milk alternatives, but you may use different milks for different drinks and recipes.
Plant-based milks aren’t just for vegetarians, flexitarians, or those who are lactose intolerant. Switching your milk is an effective way of reducing the cholesterol in your diet. It also mixes up the flavor profile of your foods and beverages. This doesn’t necessarily mean you completely give up traditional dairy. Maybe just the milk in your daily latte. If you’re ready to make the switch, begin by exploring the benefits of soy milk vs. almond milk.
Dairy vs. Soy Milk vs. Almond Milk
Cow’s milk is higher in calories, cholesterol, sugar, and fat. Skim milk is a healthier option, but you may prefer the thicker texture of plant-based milk. Almond milk is significantly lower in calories than soy milk, but also lower in protein. Nutritional information varies slightly by brand, but the general nutritional content is below.
Calories Per Cup
Whole Milk: 150 calories
Non-Fat/Skim: 90 calories
Soy: 130 calories
Almond: 40 calories
Cholesterol
Whole Milk: 24 mg
Non-Fat/Skim: 5 mg
Soy: 0 mg
Almond: 0 mg
Fat
Whole Milk: 8 grams
Non-Fat/Skim: 0.5 grams
Soy: 5 grams
Almond: 3 grams
Sugar
Whole Milk: 13 grams
Non-fat/Skim: 12 grams
Soy: 0 grams
Almond: 0 grams
Protein
Whole Milk: 8 grams
Non-fat/Skim: 8 grams
Soy: 8 grams
Almond: 1 gram
Ensure Your Non-Dairy Milk is Unsweetened
To keep sugar content to a minimum, choose non-dairy milk that is unsweetened or sweetened with monk fruit. Many are vanilla-flavored to taste a bit more like dairy milk. This takes the sugar content from 0 to 7 or more grams per serving; sometimes closer to 20 grams. At 20 grams per serving, it’s your full day’s worth of sugar.
What About Calcium?
A top concern when switching from traditional dairy is losing the calcium content. Many milk alternatives are fortified with calcium. In addition to calcium, they’re likely to have vitamin D to help your body absorb the calcium, and B12, a vitamin many of us are short on.
What About Other Non-Dairy Milk?
Now that you understand the benefits of soy milk vs. almond milk, you may be wondering about your other options. You may stock different types of milk for different purposes.
Oat Milk: A top choice for tea and coffee lattes as oat milk froths well. It’s also delicious when you’re treating yourself to hot chocolate, as it gives a bit of an oatmeal chocolate chip cookie flavor.
Coconut Milk: With a creamy texture and tropical flavor, coconut milk is a top choice when cooking curry, soup, and smoothies. Be mindful that it’s a bit higher in sugar, at 8 grams per serving.
Cashew Milk: The neutral flavor and creamy profile work well in sauces and savory dishes. It separates more than some other milks, so always shake before you pour.
Pea milk: Made from yellow peas, this milk alternative continues to grow in popularity. Many find its neutral flavor preferable to soy milk.
Other non-dairy milks: Flax, hemp, sunflower, and sesame seeds can all be pressed into milk. The flavor of seed milk is more distinct, but offers added omegas and other nutrients. There are a few other milks to choose from.
Building a Heart-Healthy Diet Beyond Non-Dairy Milk
Reducing the cholesterol in your diet and improving your cardiometabolic markers requires more than rethinking your dairy. As a dietitian, I work with you to create nutrient-dense and heart-healthy meals made with the foods and flavors you love. No two meal plans are the same. Book now!