Along with the advantages of soy and almond milk, individuals need also consider the drawbacks, which we detail below.
In comparison to cow’s milk and soy milk, almond milk is low in calories and protein. When switching from cow’s milk to almond milk, consumers need supplement their diet with additional calories, protein, and vitamins.
Carrageenan is used as a thickening in nonfat meals and dairy substitutes, such as almond milk, by some manufacturers. Carrageenan has a number of negative side effects, the most prevalent of which are digestive problems, ulcers, and inflammation.
Make almond milk at home to avoid additives in almond milk. People can find a variety of nut milk recipes online, including those from trained dieticians.
Some people are allergic to almonds, similar to how the protein in cow’s milk causes allergic responses, and should avoid drinking almond milk.
Despite the fact that soy milk contains protein, some varieties lack methionine, a necessary amino acid, due to the manufacturing method. This amino acid may need to be obtained from other sources in the diet.
Soy milk may be a poor alternative for cow’s milk if a person does not acquire enough extra methionine, calcium, or vitamin D.
Some people may be allergic to soybeans and should avoid soy milk, just as they should avoid almond milk.
Antinutrients are chemicals found in soy milk that some people call antinutrients. These natural antinutrients can disrupt protein and carbohydrate digestion and limit the body’s ability to absorb critical nutrients.
Soybeans’ nutritional value may be improved by several production procedures that reduce the level of antinutrients. These procedures necessitate additional labor, time, and money.
Is it healthier to drink soy or almond milk?
Because November is Vegan Awareness Month, it’s a good time to talk about the milk substitutes available in the dining halls. A person may seek a dairy milk alternative for a variety of reasons, including veganism, lactose intolerance, and potential health issues (antibiotics, pesticides, and hormones).
Cow’s milk has an amazing nutrient profile from a nutritional standpoint. It’s high in protein, has a good balance of key minerals like calcium, magnesium, potassium, riboflavin, folate, and vitamin B12, and is vitamin D fortified (the sunshine vitamin). What milk alternative(s) compares or comes closest to the nutritional content of dairy? Soy and almond are the two most popular choices, and both are accessible at North and South Dining Halls.
For instance, a cup of low-fat dairy milk contains about 100 calories and 8 grams of protein. Soy milk comes the closest, with 95 calories and 7 to 12 grams of protein per cup. Almond milk has the fewest calories (30 to 50), as well as the least protein (1 gram per cup). Isoflavones, a type of phytonutrient found in soy milk, have been shown to have cancer-fighting qualities. Soy milk is high in polyunsaturated fat, which is good for your heart. Almond milk, on the other hand, is high in monounsaturated fats and vitamins A and E, which are good for your heart. Calories are the lowest, as mentioned above, but with fewer calories comes fewer nutrients. “It is fairly evident that nutritionally, soy milk is the greatest choice for replacing cow’s milk in the human diet,” according to a recent research published in the Journal of Food Science and Technology. They do admit, however, that almond milk is more popular than soy milk in terms of flavor.
It all boils down to personal preference and balance in the end. Calcium and vitamin D are routinely added to both milks. They’re both sweetened and unsweetened, and while they don’t have quite the nutritional punch that cow’s milk has, they can be excellent substitutes if you read labels and seek out other foods to make up for the nutrients you’re missing.
Is it preferable to drink almond or soy milk if you’re trying to lose weight?
Isoflavones, a type of phytonutrient found in soy milk, have been shown to have cancer-fighting qualities. However, some people complain about its “beany smell,” according to the authors, and some scientists are concerned about “anti-nutrient” compounds naturally contained in soy, such as phytic acid, which can make it difficult for the body to absorb and digest key vitamins and minerals.
Almond milk, on the other hand, is high in monounsaturated fatty acids and low in calories (approximately 36 per cup). More of these healthy fats may help with weight reduction and management, according to the scientists, and they’ve also been found to lower LDLor “bad”cholesterol. Almond milk, on the other hand, is low in protein and carbs, making it nutritionally unbalanced compared to cow or soy milk.
Dairy-free coconut beverages, on the other hand, are protein-free. Even though it’s low in calories (approximately 45 per serving), saturated fat provides the majority of the energy. On the plus side, drinking this type of beverage has been linked to higher HDL (or “good”) cholesterol and lower LDL cholesterol, according to the analysis.
Rice milk with a sweet flavor can be used as a substitute for persons who are allergic to soybeans and almonds, but it’s high in calories (133 per serving) and lacking in useful elements. According to research, “drinking of rice milk as a substitute for cow’s milk without sufficient care can result in malnutrition,” especially in babies, the authors noted.
Cow’s milk has roughly 158 calories per 8-ounce serving, with 8 grams of protein, 9 grams of fat (5.5 grams of saturated fat), and 11.5 grams of carbs, compared to the dairy alternatives. The authors claimed in their article that this is the “ideal nutrient content” for baby cows, and it’s identical to the nutrient makeup of human breast milk.
What is the healthiest milk?
Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.
Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.
Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.
On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.
The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.
Is it safe to drink soy milk on a daily basis?
If you consume fewer than three servings of soy milk per day and do not have a soy allergy, it is not harmful to your health.
Soy milk and other soy products have long been thought to be harmful to one’s health. This is partly due to animal studies that have painted soy in a negative light. The estrogen concentration of soy was thought to be a risk factor for breast cancer. The American Cancer Society, on the other hand, has stated that while the isoflavones found in soy may act like estrogen, they also have anti-estrogen qualities. According to several research, a high-soy diet has no effect on breast cancer. Even among cancer patients or survivors, current data does not advise reducing whole soy meals.
Men can also consume soy products, such as soy milk. Because of the presence of isoflavone, it was thought that eating soy products was linked to the development of feminine features in men. Human studies, on the other hand, have found no substantial evidence linking the two. Consumption of soy isoflavones has been shown in several studies to lessen the risk of prostate cancer in men. Soy isoflavones have a structure comparable to estrogen, although their activity is less potent.
Soy meals are high in protein and are also healthy for pregnant women. They can be used to replace high-fat foods like red or processed meat. They’re also a great choice for vegans. Soy meals may help lower cholesterol and reduce your risk of heart disease by acting as a low-fat replacement and a source of antioxidants.
What are the risks associated with consuming soy milk?
Constipation, bloating, and nausea are some of the moderate stomach and intestine adverse effects of soy. In certain people, it might produce allergic reactions such as rash, itching, and breathing difficulties.
Is it true that soy milk causes weight gain?
Soy milk is prepared by soaking soybeans in water, grinding them up, then straining them. This milk’s fiber and soy protein may reduce your risk of high cholesterol and heart disease. While soy milk isn’t very calorie-dense, eating too many calories from any source might lead to weight gain.
Is it healthy to drink soy milk?
Soy milk’s vitamins, minerals, and antioxidants may have significant health benefits. Vitamin B types present in soy milk, for example, are crucial for maintaining nerve cells and DNA in your body. They can also aid in the prevention of anemia, which can lead to exhaustion and fatigue.
Protein is also abundant in soy milk. Soy milk protein is nutritious, plant-based, and can aid in the maintenance of healthy muscles and organs.
Soy milk is high in omega-3 fatty acids, which are “good” fats that the body cannot produce on its own. The consumption of omega-3 fatty acids has been associated to a lower risk of dementia and Alzheimer’s disease. Soy milk’s influence on various disorders is still being researched, however soy is one of the greatest non-animal sources of omega-3 fatty acids.
Soy milk can also improve your heart and circulatory system. Soy milk, whether fortified or not, is a good source of potassium. Potassium is essential for maintaining a healthy blood pressure and pulse. Soy milk has also been related to reduce cholesterol levels, particularly in those with high cholesterol.
Isoflavones, a type of molecule known as phytoestrogens, are found in soy milk. In the body, these isoflavones work like a weak kind of estrogen. As a result, studies have indicated that soy milk and other soy products may help to alleviate menopause symptoms like hot flashes.
Which milk is the most effective for weight loss?
For most people, cow’s milk is the ideal option because it provides a good source of protein and calcium.
Switch to reduced-fat or skim milk if you’re attempting to lose weight.
Lactose intolerant people should choose lactose-free milk.
Soy milk is recommended for those who have a cow’s milk protein allergy or who eat a vegan or plant-based diet because it contains the majority of the nutrients found in cow’s milk.
Calcium and vitamin D are essential in all types of milk, so pick calcium- and vitamin D-fortified versions whenever possible.
Why Lite n’ Easy?
Ashleigh Jones is a Registered Dietitian with over 10 years of experience in hospitals, corporate health, private practice, and the food sector. She is a published researcher who has worked in a variety of fields, including genetics, multiple sclerosis, and sports nutrition. Ashleigh is an expert in endocrine problems, having a special focus in weight loss, pituitary and thyroid disorders, and diabetes management. Ashleigh is passionate about encouraging healthy habits, particularly among busy people, and she provides simple and long-term nutrition solutions.
Is soy milk beneficial to weight loss?
Weight-loss benefits: The most obvious benefit of soy milk over cow’s milk in terms of weight loss is the lower calorie and sugar content. Soy fat is helpful for weight-watchers, unlike milk fat, which is extremely saturated and prone to forming deposits.
Is soy a source of belly fat?
In postmenopausal women, a daily soy protein supplement lowers total abdominal fat and subcutaneous abdominal fat gain when compared to a daily isocaloric casein placebo. Despite similar changes in weight and total body fat between groups, soy reduces abdominal fat growth, and this effect continues after statistical accounting for negligible increases in total body fat. A decrease in subcutaneous fat in the soy group during the study, as well as the fact that adjusting for small increases in total fat between groups has no effect on soy’s ability to prevent abdominal fat gain, suggests that the supplement may have a specific effect on subcutaneous abdominal adiposity. This is the first report of an effect of soy isoflavones on abdominal body fat distribution in humans that we are aware of.
The current state of knowledge on the effects of soy on body composition and fat distribution is extremely restricted. In a cross-sectional study of postmenopausal women, those who ate a soy-rich diet had a lower BMI and waist circumference than those who didn’t (13). Only two randomized placebo-controlled studies of soy on body composition in perimenopausal or postmenopausal women have been conducted to our knowledge, both revealing that soy had no effect on BMI (14, 26), which is consistent with our findings.
Moeller and colleagues used DXA to assess body composition and fat distribution in perimenopausal women, finding that soy protein containing isoflavones had no effect on body mass, total body fat, lean mass, or estimates of “waist fat” when compared to a 500 kcal whey protein group or an isoflavone-deficient soy protein group (14). DXA is the gold standard for evaluating body composition (total fat and lean mass), and we found identical results with DXA for soy on total body fat and lean mass as did Moeller and colleagues (14). The abdominal fat compartments could not be evaluated because CT scans were not used in this investigation. Furthermore, perimenopausal women in this study were younger (mean age 50.6 years), thinner (mean BMI of 24 kg/m2), and had serum estradiol levels as high as 202 ng/ml, suggesting that they may respond differently than postmenopausal women (mean age 55.6 years and BMI of 30.5 kg/m2) in our investigation. In a group that is already slim, soy may not help with adiposity.
Differences in the type of soy supplement, maybe most critically, may explain variation between trials. Moeller and colleagues used a once-daily dosage of 80.4 mg aglycone equivalents, as well as a supplementary 20 g soy or whey powder supplement. Genistein and daidzein were measured in the urine using HPLC and reported as total urinary isoflavones, which increased by 25-fold after 12 weeks. During the same time period, our supplement, which is made from soy protein isolate and soy germ rather than whole soybeans, increased the levels of five different blood isoflavones, including a 90-fold increase in daidzein, a 65-fold increase in genistein, and a 42-fold increase in glycitein. As a result, our supplement may not be comparable to others.
In a randomized trial of older postmenopausal women aged 60-75 years, Kok and colleagues concluded that soy isoflavones had no effect on the waist-to-hip ratio as a measure of central body fat (26). The waist-to-hip ratio is a basic measure of body fat distribution in the center. We were able to directly analyze the effect of soy isoflavones on visceral and subcutaneous fat in postmenopausal women because we used a CT scan to determine total abdominal fat, subcutaneous abdominal fat, and visceral fat in our study.
Isoflavones have an effect on adipose tissue that is not fully known. In mice, genistein reduced the weight of parametrial and inguinal adipose tissue, adipocyte circumference, and lipoprotein lipase mRNA, all of which could help reduce lipid accumulation in adipocytes (27). In this study, genistein reduced fat pad weights in juvenile and adult ovariectomized mice by 37-57 percent in a dose-dependent manner compared to controls (27). This effect was restricted to particular fat depots and did not entail variations in muscle weight, body weight, or food consumption, implying that it is not related to genistein’s generalized energy balancing effect. Isoflavones may influence adipocytes via regulating genes that govern fat accumulation, such as lipoprotein lipase (28), or by suppressing adipocyte development (29). Whatever the mechanism, our findings show that isoflavone-rich soy protein may help reduce fat formation in the abdominal depot.
Soy has a substantial influence on total abdominal fat and subcutaneous abdominal fat, according to our findings. Although there was a 5-fold reduction in visceral fat growth with soy when compared to placebo, the difference was not significant. However, after controlling for total body fat, there was a substantial trend toward soy preventing visceral fat growth (p=0.053). Soy may have consequences in the prevention of insulin resistance and cardiovascular disease due to a significant trend toward lowering visceral fat growth. The fact that total abdominal fat is the sum of subcutaneous and visceral abdominal fat may explain why subcutaneous fat has a stronger effect than visceral fat. Anwar and colleagues, on the other hand, found that ER and ER are regulated differently in postmenopausal women’s subcutaneous and visceral fat (10). In vitro, estradiol stimulation boosted ER expression in subcutaneous adipocytes but lowered ER expression in visceral adipocytes (10). As a result, isoflavones in soy that primarily stimulate ER may have a stronger effect on subcutaneous adipocytes than on visceral adipocytes.
With hyperglycemic clamp trials, we found no effect of the soy supplement on first or second phase insulin secretion. Beta cell malfunction and a familial history of diabetes mellitus have been linked to a diminished first and/or second phase insulin response to persistent hyperglycemia (30). Insulin secretion is enhanced in non-diabetic Caucasian men and women in response to a physiological stress to compensate for insulin resistance, although beta cell function dynamics are intact (31). Furthermore, regardless of obesity or belly fat distribution in this study, hyperinsulinemia is acceptable for the degree of insulin resistance. As a result, the non-diabetic persons’ minor rise in second phase insulin response from baseline to follow-up in the placebo group could be a compensatory response to a negligible decrease in M/I.
Our findings are comparable to those of a cross-sectional investigation (13) and a cross-over trial (19) that found no difference in fasting insulin in postmenopausal women without diabetes who took a soy supplement. Our findings, however, differ with those of Jayagopal and colleagues, who found that soy lowered fasting insulin, improved insulin resistance, and improved hemoglobin A1c in postmenopausal diabetic women (20). It’s probable that diabetics are more sensitive to soy. The capacity of genistein to improve pancreatic islet cell insulin secretion may benefit those with decreased insulin secretion due to beta cell malfunction in diabetes.
Our research has both advantages and disadvantages. In a randomized placebo-controlled trial, we looked at overweight and obese postmenopausal women who were at risk of developing diabetes. In our investigation, CT scans were utilized to determine regional fat distribution, DXA was used to determine total body fat and lean mass, and hyperglycemic clamps were used to determine insulin secretion and estimate insulin sensitivity. To discriminate between groups, isoflavone levels in the blood were measured. However, because our study was a small, short-term trial including Caucasian women, the findings may not apply to all racial and ethnic groups or all soy supplements. Furthermore, our experiment was not a controlled feeding study. To maintain weight, women were told to substitute the supplement for other foods in their diet, yet both groups gained weight (but not significantly different within groups and not significantly different between groups). Furthermore, our research cannot say whether the reduction in abdominal adipose tissue increase is due to soy protein, isoflavones, or other ingredients in the supplement.
In conclusion, despite no differences in weight or total body fat changes across groups, we detected a substantial reduction in total abdominal fat and subcutaneous abdominal fat increase with a soy supplement compared to a casein placebo in postmenopausal women. Our findings point to a new dietary strategy for preventing abdominal fat tissue accumulation after menopause. Long-term trials in a more ethnically diverse population should be done in the future.