With the growing number of plant-based milk options available, it can be tough to decide which one to choose. Whether you’re vegan, lactose intolerant, or just looking for an alternative to cow’s milk, you have plenty of choices. To simplify things, we asked three dietitians to share their favorite plant-based milk. They all agreed on one: fortified soy milk. Here’s why it stands out as the best choice.
Why Dietitians Love Fortified Soy Milk
Fortified soy milk isn’t just any plant-based alternative; it’s a nutritional powerhouse. Here’s why:
1. Complete Protein
Soy is the only plant-based milk that offers complete protein, meaning it provides all nine essential amino acids that our body cannot produce on its own. This is crucial for functions like muscle maintenance, immune health, and energy production. As Celine Thompson, M.S., RDN explains, “Complete proteins are essential for good health, and soy provides them in every sip of milk.”
Other plant-based milks like oat, almond, and rice milks may have protein, but not in the complete form that soy provides. While these options can still fit into a healthy diet, you might need to pair them with other protein-rich foods to ensure you’re getting enough high-quality protein.
2. Protein Content Comparable to Dairy Milk
One of the biggest selling points of fortified soy milk is that it provides as much protein as cow’s milk, with about 7 to 9 grams of protein per 8-ounce serving. In comparison, almond milk and rice milk offer just around 1 gram, and oat milk provides less than 3 grams per serving.
Tiffany Bruno, M.S., RDN, points out that the protein quality in soy milk has been shown to be comparable to the protein in dairy milk. In fact, the USDA recommends fortified soy milk as a great alternative for those who don’t drink cow’s milk, especially because of its protein content.
3. Packed with Essential Nutrients
Fortified soy milk contains key vitamins and minerals that make it a great nutritional substitute for cow’s milk. It’s often fortified with:
Calcium and Vitamin D: Essential for strong bones and overall health.
Vitamin B12: Important for vegans and vegetarians, as this nutrient is primarily found in animal products.
Vitamin A: Promotes healthy skin and vision.
Riboflavin (Vitamin B2): Helps with energy metabolism.
Potassium: Supports healthy blood pressure and heart health.
These nutrients make fortified soy milk a well-rounded addition to any diet.
4. May Help Protect Against Cancer
Despite myths about soy and its link to cancer, research suggests that soy foods (including soy milk) might actually help reduce cancer risk. A meta-analysis of 52 studies found that people who consumed more soy milk had a 25% lower risk of developing cancer. Soy is rich in isoflavones, compounds that act as phytoestrogens. These plant-based compounds are believed to have protective effects, especially against certain types of cancer.
As Lauren Harris-Pincus, M.S., RDN explains, the isoflavones found in soy are a big reason why soy milk is not only a nutritious choice but may also contribute to long-term health benefits, including cancer protection.
Tasty Ways to Include Fortified Soy Milk in Your Diet
Here are a few simple and delicious ways to incorporate fortified soy milk into your daily routine:
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Add it to coffee or tea for a creamy, dairy-free alternative.
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Pour it over cereal or oatmeal for a nutritious breakfast.
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Use it in smoothies for a protein-packed drink.
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Substitute it in baking where you would normally use milk.
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Whisk it into your morning matcha latte for a creamy, energizing start to your day.
The Bottom Line
When it comes to choosing a plant-based milk, fortified soy milk is the clear winner, according to dietitians. Its complete protein, high nutritional profile, and potential health benefits make it an excellent choice for those avoiding cow’s milk. Whether you’re looking for a protein-rich milk alternative, aiming to boost your nutrient intake, or simply seeking a plant-based option, fortified soy milk is a great choice.
Just remember, as with any dietary change, it’s a good idea to check with your healthcare provider to ensure that fortified soy milk aligns with your specific health needs.
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