My sister is visiting this weekend! So far we’ve hit the beach, picked pails of blueberries, run the flat and gorgeous MI territory, roasted marshmallows over our fire pit, and day tripped to St. Joseph.
Allison recently commented: I'm so glad you brought up Almond Milk! Can you tell me, as a dietitian, why almond milk is a better choice than soy milk? Is it a good alternative to cow’s milk or soy milk for children?
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Here’s a nutritional breakdown:
| Almond Milk (Almond Breeze, vanilla); 1 cup | Soy Milk (Silk, vanilla); 1 cup | Cow’s Milk; (1% milk fat) 1 cup | |
| Calories | 90 calories | 100 calories | 102 calories |
| Fat | 2.5 grams | 3.5 grams | 2.4 grams |
| Sodium | 150 mg | 95 mg | 107 mg |
| Sugars | 15 grams | 8 grams | 12.7 grams |
| Protein | 1 gram | 6 grams | 8.2 grams |
| Vitamin A | 10% | 10% | 10% |
| Calcium | 20% | 30% | 29% |
| Iron | 2% | 6% | 0% |
| Vitamin D | 25% | 30% | 32% |
- If you have a milk protein or soy allergy and need to find an alternative, almond milk is a delicious substitute.
- Note that almond milk is very protein poor (1 g) compared to soy milk (6 g) and cow’s milk (8.2 g).
- Almond milk does not contain phytoestrogens (plant estrogens) like soy milk does, but I have yet to see research that concludes drinking soy milk is harmful.
- Caution is warranted for those who have a history of breast cancer or thyroid disorders-eat a moderate amount of dietary soy (25 grams/day of soy protein may reduce the risk of heart disease; Harvard School of Public Health advises limiting consumption to 2-4 servings/wk of dietary soy).
- The World Health Organization, American Academy of Pediatrics, and American Dietetic Association recommend exclusive breast feeding for the first six months of life and support breastfeeding for at least 12 months (AAP, ADA) or up to 2 + yrs (WHO) with appropriate supplementation of complementary foods (iron fortified after 6 months).
- Soy milk or almond milk should never be used as alternatives to breastmilk or formula.
- Once old enough to drink cow’s milk, remember that 25-60% of those with milk protein allergy will also react to soy.
- Keep in mind that almond milk has less protein, fat, calcium, and vitamin D than cow’s milk or soy milk when considering your child’s nutritional needs.
While I do believe that some people may best achieve optimal health by consuming a vegan diet, I can’t conclude that this diet is beneficial for all people in all situations. When making the choice to go vegan, you must determine if consuming dairy or animal products adversely affects your personal health. I’m continually researching this subject and will keep you posted as I learn more.
Happy {last day of the} weekend!
This is your last chance to vote for Donate Life America! Almond Breeze is dividing 25k between the charity organizations listed on the widget to the right of my blog (refresh the page if you can’t see the widget or click here to vote). Voting ends today-Sunday at 11:59 pm ET!
