Almond Milk vs Soy Milk For Weight Loss

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Almond Milk vs Soy Milk For Weight Loss

As you embark on your journey to trim down and shed those extra pounds, two plant-based products stand as an alternative to assist you on your quest: Almond Milk and Soy Milk.

These nutritional companions possess unique qualities that set them apart in their mission to support your weight loss goals. Almond milk, the light and nutty contender, squares off against soy milk, the soybean sensation. But which of these champions holds the secret to your weight loss success?

Let’s delve into the world of almond milk vs soy milk for weight loss, uncovering the secrets to a healthier you!

Almond Milk

Almond milk is a plant-based milk alternative made from almonds and water. It has gained popularity as a dairy-free option for those who are lactose intolerant, vegan, or simply looking to reduce their consumption of animal products. Almond milk is often considered a healthier choice compared to dairy milk due to its lower calorie content and potential benefits for weight loss1.

Potential Benefits Of Almond Milk

Made from finely ground almonds and water, this plant-based milk offers a range of potential benefits that cater to various dietary preferences and health considerations. Packed with nutrients and boasting a naturally mild, slightly nutty flavor, almond milk has become a staple in many households.

Low in Calories

Unsweetened almond milk is typically low in calories, making it a suitable option for those looking to reduce their calorie intake, manage their weight, or follow a weight loss plan.


Almond milk is an excellent option for individuals who are lactose intolerant, have dairy allergies, or follow a vegan diet.

Low in Saturated Fat

Almond milk is naturally low in saturated fat, which can be beneficial for heart health and weight management2.

Nutrient Fortification

Many commercially available almond milk products are fortified with vitamins and minerals, such as calcium and vitamin D. This makes almond milk a potential source of nutrients that might be lacking in a dairy-free or plant-based diet3.

Bone Health

Fortified almond milk can provide a source of calcium and vitamin D, which are essential for maintaining strong and healthy bones.

Heart Health

Almonds themselves are known to be heart-healthy due to their content of unsaturated fats, fiber, and antioxidants. While almond milk may not have the same amount of nutrients as whole almonds, its low saturated fat content can contribute to heart health.

Lactose Intolerance

Almond milk is a suitable option for individuals who experience discomfort when consuming dairy products due to lactose intolerance.


Almond milk is a good alternative for those with nut allergies, as it doesn’t contain lactose, casein, or whey.


Almond milk can contribute to daily hydration, similar to other beverages like water and herbal teas4.

Plant-Based Protein

While almond milk is not a significant source of protein compared to other plant-based milk alternatives like soy milk, it still contains some protein5.

Gut Health

Some almond milk products contain prebiotic fibers that can promote a healthy gut microbiome6.

Potential Side Effects Of Almond Milk

Almond milk is generally considered a safe and healthy alternative to cow’s milk for most people. However, some individuals might experience side effects or complications when consuming almond milk, including:


Almond milk is not recommended for individuals who suffer from tree nut allergies, as it contains almonds, a common allergen among this group7.

Nutritional Deficiencies

Due to potential nutrient deficiencies, almond milk is not recommended for infants younger than 1 year. Because of the potential for nutritional deficits, it is not recommended as a replacement for cow’s milk3.

Digestive Issues

Some people may find that almond milk, particularly if it contains added sugar or flavorings, may upset their digestive system. Additionally, some brands contain carrageenan, which has been linked to gastrointestinal issues in some studies8.

High Sugar Content

Flavored or sweetened almond milk can be high in added sugar, which can contribute to weight gain, blood sugar spikes, and other metabolic issues.

Drug Interactions

Almond milk is high in magnesium, which could interfere with certain medications, including some types of antibiotics and blood pressure medicines.

Environmental Concerns

Almonds require a lot of water to produce, and almond farming has been a subject of environmental concern, particularly in California where much of the world’s almond supply is grown.

Caloric Content

While usually lower in calories than cow’s milk, almond milk still contains calories, and consuming it in large amounts could contribute to weight gain.

Soy Milk

Soy milk is a plant-based beverage made from soybeans, and it serves as a dairy-free alternative to cow’s milk. It is often chosen by individuals who are lactose intolerant, follow a vegan diet, or prefer non-dairy options. Soy milk is a good source of essential vitamins and minerals, including protein, calcium, vitamin D, and vitamin B12, making it a nutritious choice for those seeking an alternative to traditional dairy milk.

Potential Benefits Of Soy Milk

With its rich history in Asian cuisine and a growing presence in global markets, soy milk offers a wide array of potential benefits that cater to diverse dietary preferences and health-conscious individuals. Bursting with essential nutrients and a creamy texture, soy milk has garnered attention for its potential on:

Improved Cholesterol

Soy milk is a heart-healthy option because it’s low in saturated fat and contains plant sterols, which can help lower cholesterol levels. Choosing soy milk over high-fat dairy products may improve your heart health by reducing LDL-C levels9,10.

Reduce High Blood Pressure

Soy milk might help lower blood pressure in people with mild-to-moderate hypertension. In a study, those who drank soy milk for three months saw significant reductions in both systolic (top) and diastolic (bottom) blood pressure compared to those who drank cow’s milk. The more soy compounds they had in their urine, the more their blood pressure dropped. Therefore, incorporating soy milk into your diet might have the potential to assist in reducing high blood pressure.11.

Lower Inflammation

The body uses inflammation to heal injuries and fight illnesses. Interestingly, plant-based diets, such as those including soy, can lower the risk of chronic diseases and reduce inflammation12.

Support Weight Loss and Weight Maintenance

Losing weight means eating less calories than your body requires for normal function and activity. While studies haven’t shown consistent effects of soy milk on body weight, 1 cup (240 mL) of unsweetened soy milk has 80 calories, making it a great low-calorie option13.

Potential Side Effects Of Soy Milk

Soy milk is widely regarded as safe for the majority of individuals and serves as a popular dairy milk substitute. However, like any food, some individuals may experience certain side effects or sensitivities. Here are a few potential side effects of soy milk:


Soy is one of the top eight allergens, and some people may be allergic to soy proteins. Allergic reactions can range from mild symptoms like hives and itching to more severe symptoms such as difficulty breathing and anaphylaxis14.

Digestive Issues

Some people may experience digestive discomfort after consuming soy milk. This could include symptoms like bloating, gas, or diarrhea. This is more common in individuals with irritable bowel syndrome (IBS) or other digestive sensitivities15.

Thyroid Function

Soy contains compounds called goitrogens that can potentially interfere with thyroid function, particularly if consumed in large amounts. However, the evidence is mixed, and moderate consumption of soy is generally considered safe for most people. Those with existing thyroid conditions may want to consult their healthcare provider16.

Hormonal Effects

Soy contains phytoestrogens, which are plant compounds that can mimic the effects of estrogen in the body. Some concern has been raised about the potential for soy to affect hormone levels, particularly in men. However, most research suggests that moderate soy consumption is unlikely to have significant hormonal effects in adults17.

Mineral Absorption

Soy contains phytates, which are compounds that can bind to minerals like calcium, iron, and zinc, potentially reducing their absorption in the body. However, this is more of a concern when soy is a primary dietary staple and may not be a significant issue for those consuming a balanced diet18.

Gastrointestinal Sensitivity

Some individuals might have a sensitivity to certain components of soy milk, which could lead to gastrointestinal symptoms like cramps, bloating, or gas.

Almond Milk vs Soy Milk For Weight Loss: Main Comparisons

Almond milk and soy milk are two popular plant-based milk alternatives that are often chosen for various reasons, including dietary preferences and potential health benefits.

When it comes to weight loss, both almond milk and soy milk can be suitable options, but there are some differences between them that might influence your choice. Here’s a main comparison between almond milk and soy milk for weight loss:

Calorie Content: In terms of calorie content, unsweetened almond milk emerges as the lower-calorie option in comparison to both cow’s milk and soy milk. A standard 1-cup (240 ml) serving of unsweetened almond milk generally contains approximately 30-40 calories. Conversely, unsweetened soy milk carries a slightly higher calorie count, usually ranging from 70 to 80 calories per 1-cup serving.

Protein Content: There’s a notable contrast between almond milk and soy milk. Almond milk tends to have a lower protein content, offering around 1 gram of protein per 1-cup serving. In contrast, soy milk takes the lead in this aspect, containing a considerably higher protein content of approximately 6 to 8 grams per 1-cup serving. This difference in protein levels can be a factor to consider when choosing between the two for dietary needs and goals.

Taste and Usage: For their taste and culinary versatility, almond milk and soy milk offer distinct options. Almond milk boasts a nutty flavor that lends itself well to a wide range of applications, including both sweet and savory dishes.

On the other hand, soy milk presents a more neutral taste, allowing it to seamlessly integrate into various recipes, making it a versatile choice for those seeking a milk substitute with a less pronounced flavor profile. This difference in taste can influence the selection of these plant-based milk alternatives based on the desired culinary outcomes.

Nutritional Profile: Almond milk and soy milk offer unique benefits. Almond milk is frequently lauded for its vitamin E content and serves as a valuable source of wholesome monounsaturated fats, which can contribute to a heart-healthy diet.

Conversely, it’s worth noting that soy milk stands out as a commendable protein source, as previously mentioned. Additionally, if fortified, soy milk can provide essential nutrients such as calcium and vitamin D, contributing to bone health and overall nutrition. The distinct nutritional profiles of these milk alternatives offer diverse advantages for individuals with varying dietary priorities.


The article compares almond and soy milk for weight loss. Almond milk, derived from almonds and water, is low in calories and saturated fat, suitable for various diets. It offers heart health, hydration, and gut health benefits but lacks substantial protein. Concerns include allergens, nutrient deficiency, and environmental impact.

In contrast, soy milk, hailing from soybeans, boasts a robust nutritional profile linked to cholesterol reduction, blood pressure management, inflammation control, and weight loss. However, it may trigger allergies, digestive issues, thyroid concerns, and hormonal effects.

Readers are encouraged to make informed choices based on their health objectives and personal preferences when deciding between these milk alternatives.


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