The fat and salt content are virtually identical, and while cow's milk has more protein, it's still too little to make much difference to your diet. As well as being suitable for lactose-intolerant people, almond milk is slightly healthier though because it contains vitamin D, which cow's milk does not.
Studies have shown a link between heart disease and saturated fat consumption, so one benefit of almond milk is that you're getting your fats from a healthier source. It also has a higher nutrient profile, and contains more potassium, vitamin A, vitamin D, vitamin E, magnesium and calcium.
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
Given almond milk is primarily made of water, it contains fewer calories than cow's milk, which is a rich source of naturally occurring sugars, healthy fats, and protein. For those concerned about weight loss or reducing calories, almond milk may be a lower-calorie substitute for cow's milk.
Low Calories
Almond milk helps lose weight because it has 50% fewer calories than cow's milk. A cup of skim milk has 91 calories, while a cup of unsweetened almond milk contains just 39 calories. You cannot simply ignore this difference when trying to lose weight.
Which milk is the best for weight loss? According to a study by NIH, unsweetened almond milk has the lowest calories and aids in a low-carb diet. Almonds also contain a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management.
Almond milk has between 30 and 50 calories per cup compared to 146 calories in whole dairy milk. This makes the beverage a fantastic choice for those looking to reduce belly fat.
Soy milk has more balanced nutritional content. It usually has less sugar and fewer calories. It leaves out extra saturated fats and cholesterol, and it often has the fatty acids and vitamins you need. With its higher protein content, it also helps suppress your appetite and promotes a healthy metabolism.
Overall, the main differences between almond and oat milk are energy (calories) and carbohydrates, with almond milk offering less of each. Oat milk also contains slightly higher amounts of fiber, protein, and fat than almond milk.
Which type of milk is the healthiest? The Dietary Guidelines for Americans advise that people choose fat-free or low fat milk instead of whole milk. This approach is to help keep a person's saturated fat intake to less than 10% of calories per day and reduce the risk of chronic diseases.
Soy milk – the most balanced nutritional profile
Soy milk is widely consumed for its health benefits linked to the anti-carcinogenic properties of phytonutrients present in the milk known as isoflavones.
Choose lower fat milk such as skim, 1% and 2% milk. Making lifestyle changes (smoking cessation and weight loss), and reducing total dietary fat (especially saturated and trans fat) are more effective at lowering blood cholesterol than reducing cholesterol intake.
Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks.
Both are relatively healthy options for any plant-based or omnivorous diet. Soy milk is a little higher in calories, but it's also much, much higher in protein and antioxidants. Some find almond milk's taste a little more agreeable, but soy's texture is much more creamy and rich.
It's also generally highly processed. So if you've been trying to stick to non-processed foods, almond milk is doing you a real dirty. "Many almond milks are ultra processed, low in protein and calcium and contain refined plant oils and added sugar.
Almond milk can have some possible side effects. However, these side effects occur only due to overconsumption and nut allergies. Some possible side effects are nut allergies, adverse effects on the thyroid gland, high sugar levels, skin reactions, abdominal issues etc.
While almond milk is a good source of protein and calcium, it also contains a lot of water and very little fat, which can lead to dehydration, weight loss, and an imbalance in electrolytes. In addition, almond milk is high in oxalates, which can increase the risk of kidney stones.
Almond milk is naturally not advisable for people with allergies to nuts. Plus, those who have lactose allergies should also avoid consuming almond milk.
Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol.
Bottom line: Almond milk is high in vitamin E and contains healthful fats. Drinking it regularly may benefit your heart.
Almonds are rich in fiber, which is important for healthy digestion. Almond milk can help in reducing the problems like constipation and other intestinal issues and keep your digestive system healthy.
Does almond milk make a good coffee? If you like an extra layer of flavour, almond milk offers coffee that dimension. Having said that, it doesn't have as much protein as dairy milk and could leave your coffee with a layer of wateriness beneath the foam generated.