Almond Milk vs. Soy Milk: The Great Debate

Soy milk and almond milk are the top two most popular dairy milk alternatives that are recommended for people with allergies, lactose intolerance, diabetes or heart diseases. They can also be used when baking or cooking savory dishes.  So which one is better for you?  I did a bit of research to help you decide.

Photo from: SeriousEats.com

Quick Facts

It Doesn’t Taste Like Milk: Honestly, the taste of soy milk takes some getting used to when you are used to drinking regular milk.  The consistency is a little thicker and the original tastes a little “beany”, which is why I prefer the vanilla flavor.  I don’t like to drink it alone, but it works great for me in cereals, with pancakes or with cookies.  Online reviews say that almond milk tastes sweeter and nuttier.  I haven't tried the original almond milk, but I have tried Silk Pure Vanilla Almond, which tasted like I was drinking vanilla bean ice cream.  Yummy :-)

Soy Milk is High in Protein: It’s the only one that’s comparable to cow’s milk, providing between 8 and 11 grams of protein per cup. Soy protein also has beneficial effects on cholesterol levels and may also help keep your bones strong. 

Almond Milk is Lower in Calories: If you’re counting calories, almond milk tends to be quite a bit lower in calories and sugar than most of the other non-dairy milks. It also contains monounsaturated fats, which are the same heart-healthy fats found in olive oil. Almond milk is fairly low in protein.

Calories for the original and vanilla flavors of each:

• Silk Original Soy Milk: 90 calories per serving
• Silk Pure Almond Original: 60 calories per serving
• Silk Vanilla: 100 calories per serving
• Silk Pure Almond Vanilla: 90 calories per serving
• Silk Pure Almond Unsweetened Original or Vanilla: 30 calories per serving

Nutritional benefits: Cow’s milk is a major source of calcium and vitamin D and non-dairy milks are not naturally high in these nutrients. Some brands are fortified to make them comparable to cow’s milk as a source of calcium and vitamin D. Both soy and almond milk are excellent sources of B vitamins and 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. However, most brands of soy and almond milk contain added sugar, salt, and other things to improve the flavor (almond milk usually has more sodium than soy milk).

Resources:

NutritionDiva.com

FitDay.com