Soymilk is Healthiest Plant-Based Milk

I’ve been saying this for years, and the evidence backs it up too. Soymilk is the healthiest non-dairy choice, compared to almond, rice or coconut milks, according to a study published in the Journal of Food Science and Technology. Soymilk contained the highest protein content of the plant-based alternatives studied, and it also contained isoflavones. The researchers found that almond milk was low in calories and rich in monounsaturated fatty acids, but low in protein. Dairy-free coconut drinks were low in protein and higher in saturated fat. And rice milk was lower in nutritional value and higher in calories, according to the study authors.

However, I believe it’s important to note that newer plant-based milks are breaking this old rule. You can now find almond milks with higher nutritional value, and plant milks that have pea protein added to the mix to increase the protein levels. My suggestion: Choose a protein-rich (at least 7 g of protein per serving), low saturated fat (no more than 1 g per serving), fortified (calcium, vitamin D) plant-based milk for your daily needs. So, read the nutrition facts label to find your favorite plant milk that provides good sources of these nutrients. Learn more by checking out my comparison of plant milks here.

You can read more about the study in this Time article.

For other articles about soy, check out the following:

Soy Compounds Fight CVD
Soymilk: The Super Plant Milk
Does Soy Lead to Gynecological Issues?

Image: Super Berry Soy Chia Pudding made with soymilk, by Sharon Palmer, MSFS, RDN