Last updated 30/04/2021
Cow’s milk offers many health benefits and contains a package of readily absorbed nutrients that are hard to replicate. Soy milk does not have the same body of evidence to support similar health benefits and some people don’t like the “beany” flavour of soy milk.1
Whilst soy milk has similar amounts of protein to cow’s milk 2, the type of protein in cow’s milk is of a higher quality compared to soy milk, which means it contains all the essential amino acids that our bodies need. Soy milk on the other hand is lower in the amino acid leucine, which our bodies need to build muscle and prevent muscle breakdown.3 The protein in cow’s milk has also been shown to be more bioavailable, which refers to how well it can be digested and absorbed in the body.4
Many soy milk varieties have added calcium to achieve similar amounts as naturally found in cow’s milk. However, even with fortification, the body does not absorb the calcium in soy milk as well as it does the calcium in cow’s milk.5 In addition, soy milk contains less phosphorus, riboflavin, vitamin A and zinc compared to cow’s milk.2
Soy milk can be a suitable choice for people who have been diagnosed with a cow’s milk allergy and advised by their health professional to switch to soy. However, for the general population, cow’s milk offers more nutrition and greater health benefits compared to soy milks, especially when consumed everyday as part of a healthy, balanced diet.
April 9, 2019
ANSWER: Cow’s milk (dairy) and other plant-based beverages, including soy milk and almond milk, all can be healthy choices. However, there are wide nutritional differences, depending on the type of product and the brand. Generally, you can break down the benefits by reviewing the nutritional information for each beverage. Things that are important to focus on are fat content, protein, calcium and the amount of added sugars, if any, in each product.
In terms of fat content, skim milk has negligible amounts of fat, but the amounts of cholesterol-raising saturated fat increase stepwise with 1 percent, 2 percent or whole milk. This is important to pay attention to, as the American Heart Association recommends limiting saturated fat to no more than 7 percent of calories in your overall diet. Soy and almond milks contain about 2 to 4 grams of fat per cup, but those fats are predominantly healthy, monounsaturated and polyunsaturated fats.
Comparing protein content, dairy milk takes the protein title with a little over 8 grams per cup. Soy milk comes in a close second with about 7 grams per cup. Traditional almond milk lags behind with just 1 gram per cup. Of note, some newer nut milk varieties have added pea protein.
When considering calcium, dairy milk naturally has about 300 milligrams per cup, and dairy products generally are considered the best absorbed source of calcium. Many soy or almond milks are fortified with calcium to at least match the amount of calcium in dairy milk. That said, your body may not absorb all of the calcium in soy milk since soy contains a natural compound (phytate) that inhibits calcium absorption.
And then there are added sugars. Unflavored white dairy milk and unsweetened soy and almond milk contain no added sugars. However, for some, the taste of unsweetened soy or almond milk can be an issue. You may find 4 to more than 20 grams of added sugars in a sweetened — or flavored — beverage. Checking the Nutrition Facts label is the best way to find a taste you like with minimal added sugars. Remember, unflavored white dairy milk will have sugar listed on the label, but it’s lactose, which is naturally occurring milk sugar.
In summary, it’s tough to beat dairy milk for balanced nutrition — with nonfat skim milk the best choice for most adults. Still, not everyone can tolerate dairy milk, and some may prefer to avoid animal products — or simply want to mix in something different. Unsweetened soy milk is the closest match nutritionally, plus you get a few grams of healthy fats that you won’t get from skim milk. Almond milk — while not unhealthy — is less nutrient dense, especially in terms of its limited protein content. With soy or almond milk, check the Nutrition Facts labels for adequate calcium and minimal added sugars. (adapted from Mayo Clinic Health Letter) — Katherine Zeratsky, R.D., Endocrinology/Nutrition, Mayo Clinic, Rochester, Minnesota
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