I'm too scared to drink milk at home now, so I've switched to soy milk. Compared to milk, what should I be aware of when drinking soy milk?
Reporter consulted with nutritionist Wang Bijun on this issue. She introduced that milk is easy to digest, while soy milk is not. Those with excessive purine can drink milk, but should not drink soy milk, otherwise it is easy to suffer from rheumatism. What needs to be additionally supplemented when drinking soy milk compared to milk is vitamin D and calcium.
Milk contains more calcium than soy milk.
According to the introduction, although the protein in milk and soy milk are both complete proteins with all essential amino acids, milk protein is an animal protein, which may have higher digestibility and absorbability compared to the plant protein in soy milk. The energy content of a certain amount of regular milk is higher than that of soy milk.
Except for lacking vitamin C and iron, milk is rich in high-quality protein and vitamins, making it a complete nutritional product. Compared to soy milk, the biggest advantage of milk is its high calcium content. Every 100ml of milk contains about 100mg of calcium, while the calcium content in soy milk is only one-tenth of that in milk.
However, soy milk also has many unique nutrients, such as being rich in plant protein and other nutrients, and it also contains a plant estrogen—daidzein. Regular consumption can have a beautifying effect on the skin.
Wang Bijun introduced that long-term consumption of soy milk by women can be slightly cooling in nature, so ginger needs to be added. Drinking black soy milk or adding peanuts is more beneficial for women's nutrient absorption than drinking yellow soy milk.
Clever way to supplement plant fiber
Wang Bijun introduced that many households now use soy milk makers to make soy milk. Such soy milk, without added preservatives, is not easy to preserve and is best consumed immediately after making. It can be stored in the refrigerator for 3 days. Nutritionally, the soy milk made by the old method was thicker, while modern soy milk makers use fewer beans, so the concentration of the soy milk is relatively low, meaning less nutrition. For example, the old method of making soy milk would leave a thick layer of bean skin on top after cooling, while modern soy milk makers filter the pulp too clearly, leading to a loss of fiber.
According to the introduction, plant fiber aids digestion. After multiple filtration and purification of soy milk, the fiber content is almost zero, which is a real pity. Wang Bijun introduced a simple and easy-to-make "dish" to make up for this deficiency. Bean Dregs Pancakes
Ingredients:
1/2 cup of leftover soybean pulp from making soy milk, 1 tablespoon of chopped green onions, 1 cup of flour, 1 egg, 1/2 cup of water, 1/2 teaspoon of salt, 3 tablespoons of oil
Method:
① Mix flour, egg, water, and salt evenly. Add the soybean pulp and chopped green onions and mix well.
② Use a flat-bottomed pan, add a little oil, pour the batter into the pan, spread it into a thin pancake, then add the remaining oil and fry over low heat until both sides are lightly browned.