Slimming Down: Is Soy Or Almond Milk Better?

Woman drinking glass of plant-based milk

Soy milk vs almond milk for weight loss?
For women focusing on weight loss, choosing between soy milk and almond milk depends on individual dietary needs. Soy milk is higher in protein, aiding in fullness and muscle maintenance, while almond milk is lower in calories and fat, beneficial for calorie-conscious diets.


Be beauty. Be plant-based!

As a former Registered Nurse and avid plant-muncher, I’m in love with how simple plant-based foods make it easy to be beautiful.

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When you’re exploring soy milk vs. almond milk for weight loss, it’s not just about shedding pounds. It’s also about embracing a lifestyle that’s both enjoyable and healthy. These plant-based milk alternatives offer a refreshing escape from traditional cow’s milk, especially if you’re dealing with a milk allergy or lactose intolerance, or acne. Soy milk and almond milk are not just substitutes; they’re a gateway to a world of nutritional benefits and delightful flavours.

soy milk vs almond milk for weight loss

Soy Milk vs Almond Milk for Weight Loss

Taste and Usage

Almond Milk

When it comes to the taste of almond milk, this plant-based alternative is celebrated for its gentle, nutty flavour that’s slightly sweet, making it a delightful addition to your morning cereal or coffee. 

Almond milk is versatile, fitting seamlessly into both sweet and savoury recipes. It’s lighter texture compared to soy milk makes it a favourite in smoothies, desserts, or just on its own​​​​.

Bottle of almond milk for weight loss

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Soy Milk

Soy milk, with its creamy texture, is a star in the kitchen. It’s thicker and often preferred for its ability to mimic the consistency of skim milk or cow’s milk in baking and cooking. 

The mild, beany taste of soy milk can enrich the flavor of your baked goods, adding a touch of creaminess without overpowering other ingredients. Whether it’s in your pancake batter or a hearty soup, soy milk can be a great addition as a dairy-free option​​​​.

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Light and Fully Vegan Pancakes with soy milk at The Spruce Eats

soy milk vs almond milk for weight loss - Plant based pancakes

Weight Loss Benefits

In your journey towards weight loss, both almond and soy milk can be your allies, each in its unique way. 

Almond Milk

Almond milk, with its fewer calories per cup, can be an excellent choice if you’re looking to reduce your daily calorie intake without sacrificing taste or nutritional value​​. Its low sugar content also makes it a smart pick for a weight-conscious diet.

Can I Drink Almond Milk Everyday for Weight Loss?

Yes, you can drink almond milk every day as part of a weight loss diet!

Woman drinking almond milk smoothie

Its low calorie and lower fat content make it an excellent choice for daily consumption, especially if you’re counting calories. Almond milk is also versatile and can be used in a variety of dishes, from smoothies to cereal. 

However, it’s important to choose unsweetened varieties to avoid extra sugars. Additionally, since almond milk is lower in protein and other nutrients compared to cow’s milk, it’s important to ensure you’re getting adequate nutrition from other sources in your diet.

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Soy milk

Soy milk, on the other hand, stands out due to its high protein content. Protein intake can help with weight management as it helps in building muscle and keeping you full longer. 

Incorporating soy milk into your diet can support your protein intake, a vital aspect of any weight loss regime, especially if you’re following a plant-based diet.

Both these milks offer more than just health benefits; they are a testament to how plant-based choices can align with your goals of maintaining a healthy diet and achieving weight loss in a nourishing and sustainable way. As you decide between almond and soy milk, remember that each brings its unique qualities to the table, making them both worthy contenders in your health and beauty journey.

Dietary Considerations

When integrating soy milk or almond milk into your diet, it’s essential to consider their fit within various dietary preferences and restrictions. 

Both are excellent staples in a vegan diet or vegetarian diet, offering nourishing alternatives to dairy milk. They provide an array of essential nutrients that might otherwise be challenging to obtain from plant-based foods alone.

Soy milk for weight loss

However, while they are free from animal products, it’s crucial to be aware of added sugars in some alternative milks. Opting for unsweetened versions can help maintain the natural benefits of these milks without the downside of excess sugar. This is especially important if you’re focused on weight management or have specific health goals related to sugar intake​​​​​​​​.

Nutritional Comparison

Almond milk nutrition and soy milk nutrition are like two sides of a health coin. 

Which has less calories?

A cup of unsweetened almond milk typically has around 40 calories, which is less than the 130 calories you’d find in soy milk​​. 

This makes almond milk a contender if you’re counting calories for weight loss. 

Which has more protein?

Soy milk, made from soy beans, stands out as a good source of protein and essential nutrients. One cup packs about 7 grams of protein, significantly more than the 1 gram in almond milk​​​​.

Other nutrition

These milks don’t just differ in how much protein they provide. Their nutritional profiles are unique too. Almond milk is rich in vitamin E, a great antioxidant, and often fortified with vitamin D and vitamin B. It’s also known for its healthy fats, including monounsaturated and polyunsaturated fats, which contribute to overall health and are a boon for heart health​​.

It’s not just about protein content; soy milk also contains fatty acids and is often fortified with vitamins and minerals, making it a robust part of a healthy diet.

Whether you’re following a vegan diet, vegetarian diet, or just looking for plant-based foods that offer versatility and health benefits, these milks are a worthy addition to your pantry.

Soy milk vs almond milk for weight loss – Allergies

Allergies play a significant role in choosing the right type of milk. Almond milk, derived from nuts, is not suitable for those with nut allergies. Similarly, soy milk might not be the best choice for individuals with soy allergies. It’s always important to consider your personal health and allergic reactions when selecting a milk substitute.

If you have a dairy allergy or milk allergy, these plant-based options can be safe and healthy alternatives. But, it’s still vital to read labels carefully, as some brands might process their plant-based milks in facilities that also handle dairy or other allergens. Being informed and cautious can ensure that you enjoy these milks without any health concerns.

Soy milk vs almond milk for weight loss

When answering soy milk vs. almond milk for weight loss, it’s essential to weigh personal dietary needs, taste preferences, and environmental considerations. Almond milk, with its lower calorie and sugar content, might be the preferable option for those closely watching their calorie intake. On the other hand, soy milk’s higher protein content makes it an excellent choice for boosting protein intake, particularly beneficial in a weight loss regimen. Both offer distinct health benefits: almond milk is rich in heart-healthy fats, whereas soy milk boasts a balanced nutrient profile. Whichever you choose, these plant-based milk alternatives can be a nutritious and delicious part of your weight loss journey, seamlessly fitting into a health-conscious, plant-based lifestyle.

FAQ: Soy milk vs almond milk for weight loss

Is Almond Milk Better Than Whole Milk for Weight Loss?

Almond milk can be a better choice than whole milk for weight loss due to its lower calorie and fat content. A cup of unsweetened almond milk typically contains around 30-60 calories, compared to about 150 calories in a cup of whole milk. This significant difference can be helpful for those tracking calorie intake for weight loss. Additionally, almond milk contains fewer saturated fats compared to whole milk, making it a heart-healthier option. 

What is the Best Milk to Drink for Weight Loss?

The best milk for weight loss depends on individual dietary needs and preferences. Generally, plant-based milk alternatives like almond, soy, and cashew milk are excellent choices due to their lower calorie content compared to cow’s milk. Unsweetened varieties of these milks are particularly beneficial as they avoid added sugars. Soy milk stands out for its higher protein content, which can aid in feeling full longer. Ultimately, the best milk for weight loss is one that fits comfortably into your dietary regimen, satisfies your taste preferences, and aligns with your nutritional goals.