Soy Milk vs. Milk: Which is More Nutritious?

Introduction: The claim that "soy milk is more nutritious than milk" suggests that soy milk, a beverage consumed by Chinese people for thousands of years, is more suitable for the Chinese digestive system than milk, a "foreign import." Many Chinese people experience bloating and diarrhea after drinking milk, a phenomenon known as "lactose intolerance." At birth, the body naturally produces lactase, the enzyme that breaks down lactose. As dairy consumption decreases, lactase production也随之 decreases, leading to lactose intolerance due to lactase deficiency. The solution is actually quite simple: drink milk in small sips and gradually increase the amount. The body will naturally adapt to lactose, and the symptoms of lactose intolerance will gradually ease.

To claim that drinking soy milk will never cause bloating or discomfort is to shut one's eyes to the facts. Soybeans contain certain gas-producing factors. If the soybeans are not soaked properly when making soy milk, or if the "false boiling" phenomenon is not handled during the cooking process, these gas-producing factors are not completely removed, and drinking soy milk can easily lead to bloating and discomfort. Soy milk is not necessarily more suitable for the Chinese digestive system than milk; as long as it's prepared correctly, anyone can drink it without issues.

Corn and Wheat Soy Milk

Proponents of soy milk being more nutritious than milk argue that it contains richer, high-quality protein than milk and also contains soy isoflavones, a type of phytoestrogen, making it more nutritious. Beans are the plant food with the highest content of high-quality protein, which can be as high as 40%. However, after being made into soy milk, 100 grams of soy milk contains only 1.8 grams of protein. In comparison, 100 grams of milk contains 3 grams of protein. Although the amino acid content differs, both soy milk and milk contain the eight essential amino acids needed by the human body and can adequately support the body's needs. Soy products are widely recognized in the nutrition world as a good source of high-quality protein, but after being diluted with water, it is not necessarily true that soy milk has more or higher-quality protein than milk. Furthermore, milk contains more fat-soluble vitamins, such as vitamins A and E, than soy milk.

Walnut and Sesame Soy Milk

Another notable aspect of soy milk that people love to talk about is soy isoflavones. This is a phytoestrogen that works better for women, alleviating certain menopausal symptoms, and is widely welcomed and praised by them. However, Japanese nutritionists point out that not everyone can benefit from the advantages of soy isoflavones. This is because after soy isoflavones enter the human body, they need to be converted into another substance by a specific intestinal bacterium to be effective. However, people have different constitutions, and not everyone has this particular bacterium. For those who do not have this bacterium in their bodies, soy isoflavones cannot exert the magical effects as rumored.

Soy Milk Pudding

Calcium supplementation has been a national trend in recent years, and many people who enjoy drinking soy milk believe it is also good for supplementing calcium. In fact, 100 grams of soy milk contains only 10 milligrams of calcium, while 100 grams of milk contains 106 milligrams. Besides the huge difference in calcium content, the absorption of calcium from these two foods is also different. The key to calcium supplementation is not just the intake of calcium, but the actual absorption and utilization of it by the body. Milk contains components like casein and lactose, which are important nutrients that promote the body's absorption of calcium. This makes the absorption rate of calcium in milk over 32%, while the absorption rate of calcium in soy milk is far inferior. Therefore, drinking soy milk cannot be considered a way to supplement calcium.

Papaya and Tremella Stewed Milk

Soy milk has its strengths, and milk has its weaknesses. It is meaningless to try to definitively rank the nutritional value of two completely different foods. No single food can be considered perfect and contain all the nutrients the human body needs. To absorb sufficient nutrients, the ultimate goal should be achieved through a balanced diet. If conditions permit, why not have a glass of soy milk in the morning and a glass of milk at night?

Milk Peanut Custard