Is almond milk or soy milk better for you

As lactose intolerant people have been shifting from cow milk/ buffalo milk to almond milk and soy milk, there is a new debate erupting between people regarding which is the better dairy-free alternative. Almond milk and soy milk do not have lactose and hence are the go-to options for the lactose intolerant lot. Lactose intolerant people suffer from the lack of an enzyme known as lactase, which is present in the small intestine. Lactose is a form of sugar found in animal-based milk, which requires lactase to break it down further into two simple sugars glucose and galactose. So, people whose small intestine does not make sufficient lactase, suffer from lactose intolerance. Almonds are nutritious and high in vitamin D. Soy milk is a low-fat and a plant-based protein. The question is, which is the better alternative than the other? Both almond milk and soy milk have their own set of benefits. In this article, we will explore the pros and cons of both types of milk. A comparison will be made in such a manner that people can choose which milk out of the two meets their health's requirement better than the other.

Almond milk is a little piece of nutty heaven with healthful benefits

Let us look at the common differences between almond milk and soy milk

1.    The calories in almond milk are less than those of soy milk. The fat content of soy milk is slightly higher than almond milk.
2.    People with nut allergies cannot consume almond milk. This makes soy milk a better option than almond milk for them. On the other hand,  people with soy allergies can opt for almond milk.
3.    The protein content of soy milk is quite similar to that of cow milk. But, almond milk does not contain as much as protein as soy milk. Soy milk is the closest dairy free alternative to cow milk.
4.    Almond milk has more monounsaturated fats for a healthy heart than soy milk. These healthy fats are known to aid weight loss and help reduce the risk of heart diseases.
5.    Soy milk contains more polyunsaturated fats than almond milk. These healthy fats are known to reduce bad cholesterol.

Women over the age of 50 can be relieved of  postmenopausal symptoms, if they consume soy milk regularly. Men over 50 can reduce the risk of prostate cancer by consuming soy milk. Drinking soy milk is a great way to recover after a workout session because it has prebiotic sugars and riboflavin. Riboflavin converts carbohydrates into adenosine triphosphate (ATP). ATP helps in producing energy as the body requires it.

Raw almonds are popular for their health benefits, which make almond milk even more attractive for the customers. Almond milk and soy milk, both are healthy drinks. To narrow down on one, you need to compare your body's requirements with what each dairy free drink offers and then decide.

Nutrition

Almond milk has fewer calories than soy milk, 17 per 100 grams. It has 188 milligrams of calcium to soy's 25 milligrams. Almond milk is also a good source of riboflavin, a B vitamin, at 0.177 milligrams to soy milk's 0.069 milligrams.

Soy milk has more calories than almond milk, 54 per 100 grams. It has 3.27 grams of protein to almond milk's 0.42 grams. Soy milk is a good source of potassium at 118 milligrams to almond milk's 50 milligrams as well as magnesium, 25 milligrams to almond milk's 7 milligrams. Concerning fat, almond milk has no saturated fat, 0.625 grams of monounsaturated fat and 0.208 grams of polyunsaturated fat. It has 1.04 grams of fat total. Soy milk has 0.205 grams of saturated fat, 0.401 grams of monounsaturated fat and 0.961 grams of polyunsaturated fat. It has 1.75 grams of fat total.

Almond milk and soy milk are pretty even when it comes to carbohydrates and sodium. Almond contains 6.67 grams of carbohydrates and 63 milligrams of sodium. Soy milk has 6.28 grams of carbohydrates and 51 milligrams of sodium.

Health Benefits and Limitations

Almond milk is low calorie and low fat. It is good for people who are lactose-intolerant or dairy-allergic. However, people with nut allergies cannot consume almond milk. If they do, they may experience swelling, hives, diarrhea, vomiting and a congested airway, which can severely limit breathing.

Soy milk is also good for people who are lactose-intolerant or dairy-allergic. Some studies have also shown that soy milk helps relieve postmenopausal symptoms and prevents prostate cancer. Meanwhile, people with soy allergies cannot drink soy milk. If they do, they may experience swelling, hives, diarrhea and vomiting.

Uses and Flavor

Both almond milk and soy milk are great vegan options suitable to drink raw, or for cooking and baking. Almond milk typically comes in plain, vanilla, and chocolate varieties. Soy milk also comes in plain, vanilla, and chocolate varieties as well as unsweetened and occasional specialty flavors such as strawberry and nog. Almond milk users report it tastes sweet and nutty. Soy milk tends to taste a little sour if unsweetened, but sweetened or flavored soy milk masks this sourness.

Make Your Own

Both almond milk and soy milk are very easy to make at home - the key is to soak almonds or soy beans overnight in water. This video demonstrates how almond milk and soy milk can be made in a juicer.

The juicer used in the video above is the Omega VERT VRT330 Juicer, much as both soy and almond milk can also be made in a conventional blender.

Popular Brands

The most popular brands of almond milk are Silk and Blue Diamond. Silk, West Soy and Soy Dream are typical brands of soy milk.

Origin

Almond milk usage dates back to the Middle Ages. It was considered a staple in the medieval kitchen because it kept longer than cow's milk. Historically, it was also used to replace cow's milk during fast days. Almond milk did not become popular in the United States until the late 2000s.

People in China have used soy milk as far back as circa 25 to 255 A.D. Soy milk was not even mentioned in historical documents outside of China until 1704. A Dominican missionary to China, Domingo Fernandez Navarrete mentioned it in his book "A Collection of Voyages and Travels." Usage of soy milk outside of China, though, was rare before the 20th century.

References

• Almond Milk: What Is It and Is It Good for You? - FITDAY
• Wikipedia: Almond milk
• Almond milk, Blue Diamond Unsweetened - Self Nutrition Data
• Wikipedia: Soy milk
• Basic Report: 43543, Milk, imitation, non-soy - USDA.gov
• The Best Soy Milk: Our Taste Test Results - Huffington Post
• Almond Milk: What Does it Really Taste Like? - The Kitchn

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