Almond milk and Soy milk both are the best two alternatives available to dairy milk. People having casein allergies, diabetes, lactose intolerance or heart diseases, can consume any of these milk in their breakfast.
Almond milk and Soy milk are treasures of health benefits. Manipulating which milk is better isn’t an easy task as both of them have their own advantages.
Now, it is you who have to choose best milk according to your preference and nutritional benefits of each of them.
While comparing the soy milk and almond milk, it is found that both have nearly alike health benefits. On the basis of your dietary requirements and fitness targets, you have to select the best option.
In the raw forms (without additives), both soy milk and almond milk consist of high quantity of essential vitamins and minerals which are beneficial for bone strength and proper cell growth. Many health conscious people start their days with healthy milk (without fat); you can also try it to consolidate your health.
What is almond milk?
Almond milk is a plant based milk, which can be obtained from almond. This milk can be a great alternative to dairy milk. Almond milk can be prepared by toasting and grinding and blending almonds.
This milk naturally contains some vitamins and minerals, and some nutrients are externally added to this milk, so that the nutritional value of milk is increased.
This milk doesn’t contain any artificial colors and flavors added to it. Many almond milk brands offer high quality almond milk, which are prepared from real almonds.
Is it possible to extract Almond Milk at home?
You can even make almond milk athome; it is really very easy to extract milk from almonds. First, you have to soak desired quantity of almonds in a container, and then grind it in grinder, followed by a mesh bag or jelly bag or cheesecloth to squeeze milk from mesh.
You can throw the remaining mesh in dustbin. Your almond milk is ready for serving. In order to preserve it for a long time, it is recommended that you should store milk in tetra pack and then store in freeze.
Health Benefits of Almond Milk
Almond milk is a healthier alternative to milk as well as soy milk. This milk consists of fewer calories as compare to soy milk. The calorie count of almond milk is 90 calories in 8 oz. Additionally, it doesn’t contain saturated fat and cholesterol, so it is considered good for heath.
It is rich in vitamin D and vitamin E. Although almond milk is also accepted for the prevention of heart diseases, it doesn’t have the same nutritional value as dairy milk. In fact, this nutty milk contain very little amounts of protein.
Almonds milk is highly nutritious. There are positive impacts of soaking almonds in water. One serving of unsweetened almond milk (1 cup or 8 fluid ounces) gives can provide around 90 calories.
It contains 3 gm of fat(approximately), 1 gm of fiber (approximately), and 1 gm of protein (approximately). This milk is free from cholesterol and saturated fat. Some health benefits of almond milk can be listed as:
Almond milk benefits:
- This milk promotes repair and growth functions of the body.
- It is great source of magnesium which helps in breaking down the consumed food and converts it into energy.
- It also helps the parathyroid gland function properly.
- This milk is great source of vitamin E
- It can also destroy the free radicals which injure the cell membranes.
- This milk is also good for reproductive system and immune system.
- It reduces the risk of heart disease.
- Almond milk can aid in normalizing blood pressure.
- Good for skin purposes. Adds a natural glow to the face.
- Regular consumption of almond milk helps promote good cardio vascular health.
What are side effects of almond milk?
It can be risky for thyroid patients. It can cause low thyroid functionality. The chemicals present in processed almond milk trouble thyroid functionality as they obstruct the iodine intake.
Insufficiency of iodine can result in goiter. That is why almond milk is considered as goitrogen. Also almond milk is considered as a bad option for very small babies. People having nut allergies also should avoid consuming almond milk.
How to make use of almond milk?
This milk tastes good, so you can use it as substitute of dairy milk in tea, soups, coffee, baked goods, smoothies, sauces etc. If you want to cut your calorie count then almond milk is a great option.
It will give you only 40 calories per serving and it doesn’t even contain sugar. So this milk is a perfect combination of health and taste. You will notice positive changes in your health after including almond milk in your regular diet.
What is soy milk?
Soy milk is also a kind of plant milk which can be made by soaking, grinding and boiling soy beans. Soy is a great source of natural fatty acids, fiber, proteins, vitamins and minerals. The liquid that results after straining is soy milk. Soy milk is commonly available in market in aseptic cartons.
There are many soy milk brands available in markets which offer high quality soy milk. The soy milk available in the market is loaded with extra calcium and vitamins.
The most popular flavors of soy milk are vanilla and chocolate. Some soy milk brands also add thickeners to soy milk to provide a feel of cow’s milk. Originally, soy milk has a beanie taste which isn’t at all tasty to consume raw. The external flavors make it edible for common people.
Soy milk can be a healthy beverage to your refrigerator. This milk is full of healthy nutrients and you can consume it at work, school, and gym or at any other location. This soy milk can get pretty expensive especially compared to regular cow’s milk. Since soybeans are available at much reasonable prices and are grown organically, this milk won’t put much stress on your wallet.
Is it possible to extract soy milk at home?
Yes! It is absolutely possible to extract soy milk at home. You just need to have some kitchen tools and aware of techniques to extract soy milk at home. Essential things which are required to prepare soy milk are soya beans, pot that can hold liquid, blender, cheese cloth and water.
First step for preparing soy milk is soaking. You have to soak soya beans in water for at least 8 hours. In order to save time, you can soak soya beans in the night and let them be in water overnight.
When soya beans get perfectly soaked in the water, water level in water container will fall and soya beans will augment in size. In case beans don’t get soaked in water adequately, you can boil them in water for few minutes. After that, put beans with water in blender and blend them perfectly.
After blending, you have to use cheese cloth to extract milk from blended mixture. Now your soy milk is ready at home. In order to store soy milk, you can use tetra packaging container and keep it in your refrigerator. By doing so, it will remain fresh for a long span of time.
Health Benefits of Soy Milk
Soy milk is considered as a powerhouse of good nutrition. This milk is a great source of vegetable protein. It is also known to improve lipid profile. Remarkable health benefits of soy milk can be listed as:
Soy milk benefits:
- Soy milk promotes weight loss
- This milk activates various body enzymes.
- Soy milk provides strength to blood vessel integrity.
- It nourishes the body with high quality proteins.
- It can be a part of diabetic diet because it contains carbohydrates.
- This milk also prevents prostate cancer.
- Soy milk is a great alternative for people with milk allergy symptoms.
- It is also beneficial for osteoporosis prevention.
- It can reduce cholesterol content
Soy milk is loaded with protein, vitamin (vitamin C, vitamin A, vitamin E, vitamin B1, vitamin B2, vitamin B3, vitamin B12, and vitamin B6), calcium, phosphorus, magnesium, potassium, zinc, fatty acid, folic acid, fiber carbohydrates, selenium and many more nutrients. That is why regular consumption of this milk can consolidate your health. Are you ready to include soy milk in your diet?
What are side effects of soy milk?
Although soy milk is very healthy, excessive consumption of soy milk may result in the risk of breast cancer. Many soy milk brands sell soy milk which contains much more sugar and chemicals than required. This milk contains isoflavones which can be responsible for thyroid and leukemia. This milk also contains phytoestrogen that can cause problem in production of sperms. This problem will be aggrandized if soy milk is consumed in high quantities.
Over consumption of soy milk can create puberty and reproductive problem in women. Make sure soy milk isn’t fed to babies, as the milk contains high levels of estrogen.
Similarities between Soy milk and almond milk:
At one glance, almond milk and soy milk appear to be same as they both have nearly same nutritional labels. Both milks have low levels of fats. None of the two have trans fats and cholesterol. One more similarity among them is their mineral contents; both milks are loaded with plenty of minerals. Per cup serving of either soy milk or almond milk gives 30% of recommended quantity of calcium. Almond milk and soy milk contain low carbohydrates. Both soy milk and almond milk are appropriate vegan alternatives for people who cannot bear dairy milk.
Almond milk and soy milk contain low carbohydrates. Both soy milk and almond milk are appropriate vegan alternatives for people who cannot bear dairy milk.
Almond and soy milk are gluten free and people with coeliac disease can freely consume these milks. However both of these milks have their own allergies too. Soy is prone to allergies and is more serious in children. Unintentional ingestion of soy milk can result in swelling, diarrhea, hives and vomiting. People having peach or tree nut allergy should avoid almond milk. Allergic results of almond milk are also similar to soy milk, but almond allergies can also give congestion of airway, which results in respiratory difficulties and inadequate oxygenation.
Allergic results of almond milk are also similar to soy milk, but almond allergies can also give congestion of airway, which results in respiratory difficulties and inadequate oxygenation.
Both soy milk and almond milk are excellent sources of vitamin B. Higher intake of vitamin B aids in raising metabolic rate thus helping in weight loss. These plant milk contain iron, phosphorous, magnesium, zinc, copper and manganese. They help in controlling blood pressure and improving blood oxygenation.
Soy milk vs Almond milk: Nutrient-wise comparison
Soy milk contains 100 calories per cup while almond milk contains only 60 calories per cup. Soy milk gives 4 gm of fats and almond milk gives 2.5 gm. Soy milk doesn’t contain sugars, selenium and folate, while almond milk has them all. Also, almond milk is rich in vitamins and minerals.
Almond and soy milk are very healthy to the point that they can actually become substitutes for dairy milk. They both contain a rich set of vitamin, mineral and other nutrients. One cup almond milk serving has 1 gram less fat as compared to soy milk. Soy milk is unquestionably the winner in protein content over almond milk. But calcium content of almond milk is more than that in soy milk. Soy milk consists of 80 mg of calcium (per serving) while almond milk has more than 30% calcium composition. Soy milk has added calcium as a result.
Soy milk is unquestionably the winner in protein content over almond milk. But calcium content of almond milk is more than that in soy milk. Soy milk consists of 80 mg of calcium (per serving) while almond milk has more than 30% calcium composition. Soy milk has added calcium as a result.
Soy milk has isoflavones which can be great for the maintenance of health. By consuming soy milk in the right quantity, the risk of osteoporosis and cancer is reduced largely. Isoflavones can also decrease the menopausal symptoms experienced by women after aging. In spite of all of these benefits, there are a few minor drawbacks in both. Soy milk has phytic acid which may decrease the absorptive capacity of the body to definite vitamins and minerals. So before taking any final decision, you should consider both pros and cons of both the milk.
Some more difference here:
- Almond milk contains less fat and sugar than soy milk.
- Almond milk can be easily used as milk substitute in sweet dishes. Soy milk can leave unpleasant marks if they are used for same purpose.
- Soy milk can be great for pasta sauce and mashed potatoes dressing.
- Soy milk is great for weight loss. Almond milk isn’t known to aid weight loss.
In the above mentioned discussion about almond milk vs. soy milk, you should choose according to personal liking. Some people cannot tolerate almond milk while some don’t like the taste of soy milk. However, it is safe to conclude that soy milk and almond milk are healthy drinks.
People who are fearful of the side effects of consuming soy milk generally go with almond milk. The bottom line is, consume in adequate amounts. Overconsumption of anything leads to health troubles.
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