Milk and soy milk are two common beverages that are both thirst-quenching and nutritious. When it comes to comparing milk and soy milk, some say milk is better, while others say soy milk is better. So, which one is more nutritious?
The Nutritional Value of Milk
Milk contains an average of 3% protein, with a digestibility rate of over 90%. Its essential amino acid profile also meets the body's needs, making it a high-quality protein. The fat content is about 3% to 4%, existing in the form of small fat globules, which aids digestion and absorption. The main carbohydrate is lactose, which helps regulate stomach acid, promotes gastrointestinal motility, and stimulates the secretion of digestive fluids. Additionally, milk is rich in calcium, phosphorus, and potassium, which are easily absorbed by the body, making it the best source of calcium in the diet.
Whole Milk
Whole milk contains a large amount of saturated fatty acids and cholesterol, which is not beneficial for cardiovascular health.
Skim Milk
Skim milk solves the fat problem, but it also removes fat-soluble vitamins, such as Vitamin D, in the process.
Lactose Intolerance
Milk itself is an allergen. It contains lactose, and because some people lack the enzyme lactase to break it down, they experience "lactose intolerance."
The Nutritional Value of Soy Milk
The protein content in soy milk is comparable to that of milk and is easy to digest and absorb. It has lower saturated fatty acid and carbohydrate content than milk and contains no cholesterol, making it suitable for the elderly and people with cardiovascular diseases. However, the calcium and Vitamin C content in soy milk is much lower than in milk, and its zinc, selenium, Vitamin A, and Vitamin B2 content are also lower.
Soy Milk Must be Thoroughly Cooked
Soybeans contain some anti-nutritional factors, such as trypsin inhibitors, lipoxygenase, and plant lectins. Drinking raw or undercooked soy milk can cause poisoning with gastrointestinal symptoms like nausea, vomiting, abdominal pain, and diarrhea within minutes to an hour.
What is the Purine Content in Soy Milk?
Soy milk is a food with a relatively low purine content, containing less than 30 milligrams of purine per 100 milliliters. This is because the production process involves adding a large amount of water, which dilutes the purines, resulting in a very low concentration. A cup of thick soy milk (made from 20 grams of soybeans with a bean-to-water ratio of 1:10) contains about 38 milligrams of purines. The loose soy milk we typically buy is more diluted, with a bean-to-water ratio of about 1:20, meaning its purine content is even lower.
A Friendly Reminder:
In summary, both milk and soy milk are excellent foods and equally effective for supplementing protein. Milk's strength is in its calcium content, while its weaknesses are that it is not conducive to cardiovascular health and weight loss. Soy milk is the exact opposite: its strengths are that it is beneficial for cardiovascular health and weight loss, while its weakness is that it naturally contains little calcium.