Soy milk, almond milk, or the good old cow’s milk? There is an abundance of different types of milk out there these days, but which one is best for you personally?
Soy milk is a popular non-dairy substitute for cow’s milk and is naturally high in protein and calcium, while being low in saturated fat. It is made by soaking and grinding soybeans and offers a creamy texture, containing essential omega-3 fatty acids.
The nutritional profile of soy milk includes:
- Energy = 61 Cal
- Protein = 3.3g
- Total fat = 3g
- Saturated = 0.4g
- Carbs = 5g
- Sugars = 2.3g
- Calcium = 120mg
Almond milk is another popular non-dairy substitute for cow’s milk and is made by soaking and blending almonds. It is naturally low in calories and fat, making it useful for a calorie restricted diet.
The nutritional profile of almond milk includes:
- Energy = 21 Cal
- Protein = 0.7g
- Total fat = 1.8g
- Saturated = 0.2g
- Carbs = 0.3g
- Sugars = 0.1g
- Calcium = 80mg
While cow’s milk is currently not trending, it is still nutritionally valuable. It is high in protein and calcium, however, it is higher in saturated fat compared to plant based milks.
The nutritional profile of cow’s milk includes:
- Energy = 67 Cal
- Protein = 3.6g
- Total fat = 3.8g
- Saturated = 2.5g
- Carbs = 4.6g
- Sugars = 4.6g
- Calcium = 128mg
So which milk is best for you?
It all comes down to individual choice and personal health goals.
Soy milk is the closest nutritionally to cow’s milk except for its lack of lactose and lower saturated fat. Therefore, soy milk would be beneficial for individuals with lactose intolerance or who are eating a plant based diet.
Almond milk is naturally low in calories and fat and therefore may be useful if you are trying to lose weight by eating a calorie restricted diet.
Cow’s milk is high in protein and calcium, however, it is higher in saturated fat compared to plant-based milks. Saying that, there is no harm in consuming cow’s milk if your body can digest it.