The "debate" of the milk party vs the soy milk party is here!
Which is more nutritious?
Protein comparison between milk and soy milk
The content of the two is comparable, and the protein quality in milk is better
There is no significant difference between the two contents, most of them are about 3%.
The animal protein in milk is more digestible than the vegetable protein in soy milk, and the proportion of essential amino acids in milk is more in line with human needs.
Fat comparison of milk and soy milk
The fat content of milk is greater than that of soy milk, and it is rich in fat types
Milk contains cholesterol; Soy milk contains no cholesterol, lower fat content than cow's milk, and 85% is unsaturated fat.
Soy milk is rich in lecithin and cerebral phospholipids, which can maintain cardiovascular and cerebrovascular diseases, and for people with hyperlipidemia or cardiovascular diseases, it will be healthier to choose soy milk or skim milk.
Carbohydrate comparison of milk and soy milk
Both are low-carb foods
Milk contains lactose, while soy milk does not contain lactose
The carbohydrate content in 100g of soy milk and milk is about 1.2g and 4.8g respectively, which are low carbohydrates, but the carbohydrates in milk are mostly lactose, and people who are lactose intolerant may experience uncomfortable symptoms such as bloating and diarrhea.
It is worth noting that soy milk is rich in dietary fiber and soybean oligosaccharides, which can promote intestinal peristalsis and be beneficial to intestinal health, but people with weak gastrointestinal function may have reactions such as flatulence and gas, so try to eat as little as possible.
Comparison of vitamins and minerals and other nutrients in milk and soy milk
The content of vitamin A, vitamin D, vitamin B2, zinc, selenium and calcium in milk is rich, and the calcium content in fresh milk can reach 120mg/100ml compared with the calcium content of about 5mg/100ml of ordinary soybean milk;
Soybean milk is rich in vitamin E, vitamin K, potassium and magnesium. And soy milk is rich in soy isoflavones, which can not be matched by milk, soy isoflavones are estrogen-like, which has a two-way regulatory effect on human estrogen, and is also an effective natural anti-cancer substance, studies have found that soy isoflavones can inhibit the occurrence of breast cancer, prostate cancer and colorectal cancer.
Different groups of people can meet their different needs according to their bodies
Choose whether to drink milk or soy milk
(1) For lactose intolerant patients, drinking milk should be gradual
Due to the lack of lactase enzyme in the digestive tract to digest lactose, lactose intolerant people are prone to abdominal distention, diarrhea, increased gas and other uncomfortable symptoms after eating milk or other dairy products.
For people who are lactose intolerant, they can be relieved by drinking milk scientifically, such as drinking 50ml of milk each time, paired with cereals, which can greatly reduce symptoms such as bowel sounds and diarrhea, and gradually increase the amount after adaptation.
If it is really impossible to adjust, you can give preference to yogurt or lactose-low milk products, such as low-lactose milk, yogurt, cheese, etc.
(2) Patients with poor digestion and gout should not ingest soy milk
People with chronic gastroesophageal diseases (such as after major surgery, reflux esophagitis, erosive gastritis) and gastrointestinal disorders, as well as people with gout and hyperuricemia who need to limit purine intake, should not drink soy milk.
(3) Drinking soy milk must be cooked thoroughly
Soybeans contain some anti-nutritional factors, such as trypsin inhibitory factor, plant red blood cell lectin, a few minutes to 1 hour after drinking raw soy milk or unboiled soy milk, may cause poisoning, nausea, vomiting, bloating, diarrhea and other gastrointestinal symptoms, these anti-nutritional factors can be destroyed by heating, so soy milk must be boiled thoroughly before drinking.
summary
Overall, the protein content of soy milk and milk is comparable:
The content of saturated fatty acids and carbohydrates in soy milk is lower than that of milk, and soy milk does not contain cholesterol, but is rich in phytosterols, which is suitable for the elderly and patients with cardiovascular diseases. In addition, soybean milk is rich in potassium, magnesium, vitamin E and vitamin K, and rich in soybean isoflavones.
The calcium content in milk is much higher than that of soybean milk, and it is rich in zinc, selenium, vitamin A, vitamin B2 and vitamin D.
Both have their own merits, and normal people can drink them alternately.
May 12~18, 2024
It is the 10th "National Nutrition Week" in mainland China
The propaganda theme is:
"Milk beans add nutrition, less oil is healthier"