Soy Milk vs. Almond Milk Protein

Soy Milk vs. Almond Milk Protein

Plant-based milk has been around for centuries. However, it has only recently begun appearing on grocery store shelves. With more people choosing plant milk over dairy milk for numerous reasons, the non dairy milk section is getting crowded. If you recently decided to swap dairy with plant milk, you might wonder how the popular varieties like soy milk and almond milk stack up against each other. To help you better determine which plant milk is suitable for your diet, we've created this guide covering the basics of soy milk vs. almond milk protein and its benefits.

What Is Soy Milk?

Soy milk is plant milk made from soybeans. It's a popular alternative to dairy milk made by soaking and grinding soybeans. Soy milk is available at most grocery stores in sweetened and unsweetened varieties. It is often fortified with vitamins and minerals like calcium and vitamin D. Soy milk can also be made at home and enjoyed as a beverage.

Soy Milk Nutrition

There are several types of soy milk available for purchase, and the nutritional facts will vary depending on the one you buy. Many kinds of soy milk contain added sugar and flavorings, creating plant milk that's high in calories. For the most nutritious soy milk, search for one that uses minimal ingredients and sweeteners. Natural soy milk tends to be relatively healthy and acts as a source of protein and fiber. soy

What Is Almond Milk?

Almond milk is a nut-based milk alternative that's quickly growing in popularity. Its light flavor makes it a favorite amongst dairy-free individuals. Almond milk is made by soaking, grinding and straining raw almonds into a milk-like liquid. It is an excellent alternative to dairy milk and can be used in various recipes.

Almond Milk Nutrition

Though almond milk is nutritious on its own, manufacturers usually fortify it with additional vitamins and minerals like calcium, riboflavin, vitamin D and vitamin E to create a more rich nutritional content.

Soy Milk vs. Almond Milk Protein

Soy Milk Protein

  Soy milk is a source of plant-based protein, making it an excellent milk alternative for vegans and vegetarians looking to incorporate more of this nutrient into their diet. While many plant proteins lack the essential amino acids to be a complete protein, soy milk contains all nine essential amino acids required. Your body uses these amino acids to create new proteins, which help boost immune system function, produce energy, facilitate nutrient absorption and aid in tissue repair.

How Does Soy Protein Compare to Meat?

Soy protein is a high-quality protein. Compared to meat, soy contains comparable amounts of protein, fiber, vitamins and minerals without the extra cholesterol and saturated fat typically found in meat.

Almond Milk Protein

bottles of almond milk Almonds, in their complete form, are often labeled a superfood. This is because they contain vitamins, protein and other nutrients vital to good health. However, that doesn't mean that a glass of almond milk has the same nutritional benefits. For example, while almonds are naturally high in protein, the protein found in almond milk isn't comparable to the protein in dairy milk. In addition, unlike dairy milk, almond milk is mostly water. This high percentage of water means that it contains a small percentage of almonds and their nutrients.

How Does Almond Milk Protein Compare to Soy Milk?

Compared to soy milk protein, almond milk is not a complete source of protein. Because it does not contain all nine essential amino acids, other foods are needed to complete the protein source and provide you with the health benefits.

Benefits and Disadvantages of Soy Milk vs. Almond Milk

Benefits of Soy Milk

Aside from being a source of high-quality protein, soy milk also offers many other health benefits.

Soy Milk Is a Source of Vitamins and Minerals

Soy milk is full of beneficial nutrients. Vitamins and minerals are an essential part of a healthy diet, and soy milk contains many. In addition, drinking soy milk can increase your intake of essential nutrients like calcium and iron, which work to keep your bones, blood vessels and tissue healthy and strong. Whether you drink soy milk straight from the glass or use it in baked good recipes, it is an excellent boost of nutrition.

Soy Milk Is Vegan

Soy milk is an excellent milk alternative for individuals who avoid dairy products. Aside from being a high-quality plant based protein source, soy milk is incredibly versatile. Its mild flavor and milk-like texture make it easy to recreate your favorite recipes sans animal products. You may notice slight flavor differences when first drinking soy milk. However, most people adjust to the taste of it quickly.

Soybeans Contain Antioxidants

Soybeans contain potent antioxidants that work hard to protect your cells from damage known as oxidative stress. When molecules called free radicals cause damage to your cells, it results in oxidative stress, which is attributed to aging, illness and disease. So consuming antioxidant-rich foods like soybeans help better protect your cells to keep you healthy and youthful.

Disadvantages of Soy Milk

Kid boy refusing to eat soy

Soy Milk Is a High-Allergen Food

While soy milk is an excellent dairy alternative, it's not for everyone. Individuals with soy allergies should avoid soy milk and consume other plant based milk alternatives like almond milk. Additionally, people with a soy allergy will need to check food labels frequently as soy milk is in many processed foods.

Soy Milk Can Be High in Sugar

When purchasing pre-made soy milk, check the label for processed sugars and additives. Flavored and sweetened soy milk can quickly boost calorie intake without offering extra nutritional value. We recommend choosing an unsweetened, unflavored and minimally processed variety for the best quality soy milk.

Benefits of Almond Milk

While almond milk is not a source of high-quality protein, it does offer up some pretty impressive benefits. Here are a few of the most noteworthy.

Almond Milk Is Low in Carbs

Unsweetened almond milk is naturally low in carbs, making it an excellent option for individuals following a low-carb diet like the ketogenic one. Additionally, the small amount of carbs that almond milk does contain is primarily dietary fiber, which is crucial to good gut health. When searching for low-carb options for almond milk, stick to unsweetened varieties that don't contain additives, artificial flavors, or sugars.

Almond Milk Is Vegan

Like soy milk, almond milk is a vegan alternative to cow's milk. It's made from almonds and water and is an excellent option for people who need to limit dairy, no matter the reason. Almond milk can be enjoyed as a drink, combined with cereal, or used to create delicious baked goods. Great-tasting and versatile, the possibilities are endless.

Almond Milk Is Widely Available

Almond milk is a popular plant based drink found in most grocery stores. Its widely available nature and pleasant flavor make it easy for those with dairy, soy and lactose allergies to enjoy. Additionally, almond milk is easy to make and can be made at home with just a few ingredients.

Disadvantages of Almond Milk

Nut allergies

Almond Milk is Not Safe for Individuals with Tree Nut Allergies

While almond milk is lactose free, dairy free, gluten free and vegan, that doesn't mean that it is an appropriate and safe milk alternative for everyone. For example, individuals with a tree nut allergy should not consume almond milk, as they can suffer from a severe allergic reaction. Instead, we recommend choosing different plant based milk such as soy, oat or hemp milk.

It's Not a Great Source of Protein

Though almond milk does have some protein, it's not a good source. Almond milk contains more water than it does almonds, meaning that many of almonds' nutrients are not as concentrated as they would be if you ate the almonds whole. While almond milk is a good alternative to dairy-based milk, it's not the best option for those looking to add more protein to their diet. If you're looking for an alternative to cow's milk, almond milk and soy milk are excellent places to start. Both unique in their ways, soy milk provides high-quality protein and nutrients and is ideal for individuals looking to boost the nutritional value of their meals. In comparison, almond milk offers a low-calorie and low-carb alternative, beneficial for those who follow low-carb diets like the ketogenic diet. Depending on your dietary needs and restrictions, we encourage you to incorporate one or both of these plant based milk into your weekly menu and try them out for yourself. From everyone at Bob's Red Mill, we wish you a happy and healthy day! Do you have a preference when it comes to plant based milk? We'd love to hear about the dairy-free ingredients you use in at-home recipes. Share your favorites with us in the comments below!
Bob's Red Mill
May 26 2022

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