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Is Almond Milk Healthier than Soy Milk?

If dairy milk isn’t your thing, then soy and almond milk are popular, lactose-free alternatives. But when it comes to nutrition, is soy or almond milk healthier?

In short, the differences are slight.

Almond milk tends to have fewer calories than soy milk (generally 40% less) and neither soy nor almond milk have trans or saturated fats. Though soy milk has more calories, it also has increased protein content. In fact, almond milk tends to only have a gram or two of protein compared to the 6 or 7 grams per serving in soy milk.

Some people have a strong objection to soy products because they contain phytoestrogens – which have some properties similar to estrogen. Though the preponderance of evidence shows that soy neither lowers testosterone nor raises estrogen levels, there has been some research to suggest that excessive soy consumption can possibly increase the risk for certain types of cancer including breast cancer. Of course, other studies have linked soy consumption to decreased prostate cancer risk and lower blood cholesterol levels. It’s all still very inconclusive and I’d encourage you to not get too caught up in the debate.

I’m a big fan of common sense and moderation. With that in mind, I stock my refrigerator with both soy and almond milk. If I’m interested in increasing my daily protein consumption, then I’ll opt for soy. If I’m just looking to enjoy the milk for taste or flavor, I’ll usually reach for almond milk.

The bottom line: Both soy and almond milk are healthy alternatives to dairy milk and both can be a part of a balanced diet. The big benefit of soy milk is its protein content and the big benefit of almond milk is that it is significantly lower in calories.