Soy, almond or cow’s milk: which is really healthier?

In the past the choice was simple: cow’s milk. Today, supermarket shelves offer plenty of alternatives – soy milk, almonds, oats, peas and more. The obvious question is whether plant-based drinks are indeed healthier, or whether it is mainly a nutritional trend. The answer, as with most nutrition issues, is complex. Both cow’s milk and plant-based drinks can be a healthy choice – but the nutritional differences between them are significant, and depend on the type of product, its composition and brand.

Fat: Not all fat is born equal

Low-fat cow’s milk contains almost no fat, but as you go to higher fat percentages – 1%, 2% or whole milk – so does the amount of saturated fat, which is known to raise cholesterol levels. In contrast, soy milk and almond milk often contain 2-4 grams of fat per glass, but these are mainly unsaturated fats – monounsaturated and polyunsaturated – which are considered healthier.

Protein: the clear advantage of cow’s milk

When it comes to protein, cow’s milk clearly leads: about 8 grams of protein per glass. Ultra-filtered cow’s milk, which undergoes a concentration process, may contain as much as 13 grams of protein per glass. Soy milk is in second place with about 7 grams of protein per glass, while traditional almond milk usually contains only about 1 gram. However, nut drinks with added pea protein appear on the market today, which reduce some of the gap.

Calcium: not only the quantity matters

Cow’s milk naturally contains about 300 mg of calcium per glass, and it is considered the most available source of calcium for absorption in the body. Ultra-filtered milk may even reach about 380 mg per glass. Many soy and almond drinks are fortified with calcium to similar levels, but there is a difference in absorption: soy, for example, contains phytate – a natural substance that may inhibit calcium absorption in the body.

Sugars: read the fine print

Unsweetened white cow’s milk, as well as unsweetened soy and almond milk, contain no added sugar. However, flavored or sweetened plant-based drinks may contain between 4 and more than 20 grams of added sugar per glass. In cow’s milk, sugar will appear in the list of ingredients – but it is lactose, a natural sugar. In ultra-filtered milk, the amount of lactose is usually lower.

So what to choose?

From an overall nutritional point of view, it is difficult to compete with cow’s milk – especially the low-fat version – which provides a balanced combination of protein, calcium and other essential components. However, not everyone can or wants to consume dairy products. For them, unsweetened soy milk is the closest substitute in its composition, and even provides healthy fats that are not found in skim milk.

Almond milk is not harmful, but it is relatively low in nutrients – mainly in protein – and is therefore more suitable as a supplement or as a culinary choice, and less as a complete nutritional replacement.