As the concerns about lactose intolerance and milk allergies have been widening, which has led to people looking for different options. These days there are so many alternatives to the normal cow milk (goat milk, camel milk) and, a range of substitute milk, such as almond and soy milk that has been gaining quite a popularity.
Almond milk is an obvious choice for vegans and people with lactose allergies. Almond milk is 50% lower in calories than cow’s milk, it’s good for people trying to lose weight. Almond milk is made by grinding almonds and water together in a blender and then straining out the solids, leaving a tasty liquid behind. Almond milk is lower in calories than other kinds of milk as long as it is unsweetened. It’s also free of cholesterol, saturated fat, and is naturally lactose-free. With so many benefits of Almond milk, it surely is tempting to make this drink a part of your daily diet. However, this tasty drink is not that healthy as compared to dairy or soy milk.
Even though almonds are a good source of protein, almond milk is not; unless it is fortified. Unlike cow milk or soy milk, almond milk won’t give you all the nutrients. Almond milk is — ideally — just almonds and water, which gives you neither the well-known nutritional benefits of almonds (low in protein and good fat) nor milk (calcium). However, many of the brands available in the market are supplemented with calcium as well as vitamin D.
*Almonds are NUTS. And hence, almond milk could cause problems for people who are allergic to NUTS.
*Almonds are a goitrogenic food, which means that they contain substances that can negatively affect the function of your thyroid gland. Hence, people with thyroid must avoid it.
So if you’re looking for a truly healthy alternative, opt for soy, skim, or low-fat milk( low in calories that’s great for weight loss) and people who need an extra fat can go for whole milk.
Soy milk contains almost as much protein as cow’s milk, yet is lower in calories than whole milk and also to skim milk. It’s a good source of protein, vitamin A, B12, vitamin D, and potassium.
*Too much soy may be a problem for those with thyroid disease or other conditions. It’s best for thyroid patients to stay away from soy products.
Whole milk(Cow milk) can provide essential proteins and extra calories from fats, as well as vitamins and minerals for infants and the elderly. The health benefits you’ll get from cow’s milk come from its wide stockpile of nutrients, such as protein, calcium and vitamin B-12. All of these nutrients are extremely vital for growth and development of your body.
You don’t have to worry about fat if you opt for skim milk. While Fat-free milk or skim milk has all of the nutritional benefits of whole milk — a good source of protein, calcium, vitamins, and minerals — without the saturated fat and calories. Whole milk is less processed than skim, 1% and 2% milk. It has more natural and healthy nutrients and has fewer external ingredients added.
One cup of whole milk, with 3.25 percent fat contains:
- 146 calories
- 8 grams of fat
- 13 grams of carbohydrates
- 8 grams of protein
One cup of nonfat or skim milk contains:
- 86 calories
- 0 grams of fat
- 12 grams of carbohydrates
- 8 grams of protein
One cup of soy milk contains:
- 80-110 calories
- 3 to 4 grams of fat
- 6 to 7 grams of carbohydrates
- 5 to 7 grams of protein
One cup of almond milk contains:
- 50 to 60 calories
- 2.5 grams of fat
- 5 to 7 grams of carbohydrates
- 1 gram of protein
Milk is a natural product, and the more unaltered food you consume, the better it is for your body.
So, this is my view on whether to have almond or soy milk as a substitute to regular milk or not! I would love to know your opinion and what you think is better. Regular milk or its substitute? Please share your views in the comment section below.
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Stay healthy and happy!