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You may not believe it, but recently I met a particularly tangled patient, his name is Xiaolin. Kobayashi is a programmer with a lot of work pressure and irregular work and rest all year round. Staying up late every day to write code, eating and drinking casually, either eating some bread at breakfast, or rushing to work with a glass of milk or soy milk. Lately, he has been feeling that something is not quite right, his stomach is upset, his skin is starting to dry, and he is even losing his hair. He began to wonder if something was wrong with his eating habits, especially the milk and soy milk he drank every day. So one day he came to me and asked me nervously, "Doctor, which is healthier, drinking soy milk every day or drinking milk every day?" Which is better for me, and which will allow me to live longer? ”
This problem is actually not uncommon. Many people, especially office workers like Kobayashi who work under pressure and stay up late, tend to pay more attention to their daily dietary choices. Soy milk and milk are two common drinks on our breakfast table, and almost every household has them, but the debate about which of them is healthier and better for longevity has never stopped. Today, I decided to use Xiaolin as an example to give you a good analysis, who is more likely to live longer and healthier people who drink soy milk every day or milk every day.
As Kobayashi sat across from me, he looked visibly anxious. He said that recently, he always felt bloated in his stomach, and occasionally refluxed a little acid, and he felt unenergetic. As he spoke, he also touched his belly, as if looking for something wrong with his body. He wondered if he had drunk too much milk, causing an upset stomach.
"I drink milk every morning, could it be that milk is making me sick to my stomach?" Xiao Lin said as he frowned.
I looked at the physical examination report he handed over, except for the stomach acid was a little high, the other indicators were basically normal. His blood lipids were slightly high, his weight was slightly overweight, and his vitamin D was low, but these problems were not serious enough to make him so anxious. His eating habits do need to be adjusted, especially the milk and soy milk he drinks every day.
"Do you make the soy milk you drink every day, or do you buy it?" I asked him.
"It's ready-made, it's convenient in the supermarket." Kobayashi replied.
"Then there's a problem, the commercially available soy milk you drink may contain added sugars and preservatives, which are not the nutrients you really need." I explained.
In order to give Kobayashi a clearer understanding of the difference between milk and soy milk, I explained to him in detail the nutritional content of these two drinks. It's not just about his own health, it's about many people like him who eat a single diet and habitually choose a certain food.
Milk has long been recognized as a great source of high-quality protein, calcium, and vitamin D. Especially for children and the elderly, milk is almost an essential nutritional supplement. The calcium in milk is easily absorbed by the body and is very helpful for bone health. Office workers who sit for a long time to work, often lack of exercise, the loss of bones and muscles will be accelerated, at this time the calcium in milk can help prevent osteoporosis.
But milk isn't perfect. Many Asians are lactose intolerant, which means that their bodies lack the enzymes needed to break down lactose, resulting in diarrhea, bloating and other digestive discomforts after drinking milk. The fat content of cow's milk is relatively high, especially whole milk, and drinking it regularly may increase weight and even cause blood lipids to rise.
When Xiao Lin heard this, he couldn't help but interject: "Then can't I drink milk?" ”
I waved my hand: "It's not so absolute. You can choose low-fat or even skim milk, which will reduce fat intake and be kinder to your body. If you're lactose intolerant, there are now lactose-breaking milks on the market that are specifically tailored to this condition, or you can drink them in small amounts and multiple times to see how your body reacts. ”
I talked to Kobayashi about soy milk. As a plant-based protein drink, the biggest advantage of soy milk is that it does not contain lactose, which is especially suitable for those who are lactose intolerant. The soy isoflavones in soy milk are estrogen-like substances that help regulate hormone levels, prevent osteoporosis and alleviate menopausal symptoms for women, especially menopausal women.
But soy milk also has its limitations. Although soy milk is rich in plant protein, the quality and bioavailability of its protein are not as high as those of animal protein in milk. The calcium content of soy milk is much lower than that of cow's milk, and although there are some calcium-fortified soy milk on the market, the absorption effect is still not as good as that of milk. Soy milk also contains some antinutrients, such as phytic acid, which can affect the body's absorption of certain minerals.
"So soy milk and milk have their own merits, I can't simply say which one is better, but I still have to choose according to my personal physique." I concluded.
Kobayashi's physical examination report showed that his stomach acid was high, his blood lipids were also somewhat exceeded, and he was deficient in vitamin D. Based on these circumstances, I made some specific dietary recommendations for him.
"You usually stay up late, work under high pressure, and have excessive gastric acid secretion, at this time, the protein and fat in milk can play a certain protective role in the gastric mucosa, but you can't drink milk on an empty stomach, especially whole milk, which is easy to aggravate gastric acid secretion. Soy milk has relatively little irritation to the stomach, but it is better to choose sugar-free and additive-free soy milk and make it yourself at home. ”
Xiao Lin nodded, but he was still a little confused: "I heard others say that drinking soy milk can prevent cardiovascular disease, is this true?" ”
There is some truth to this. Soy milk is rich in unsaturated fatty acids and soy isoflavones, which have a protective effect on the cardiovascular system, can help lower cholesterol and reduce the risk of cardiovascular disease. In contrast, milk is high in saturated fatty acids, especially whole milk, and long-term consumption of large amounts may increase the risk of cardiovascular disease.
That doesn't mean you should give up milk altogether. After all, the calcium, vitamin D and high-quality protein in milk have a non-negligible effect on bone health and immunity. Studies have shown that moderate intake of low-fat or skim milk does not significantly increase cardiovascular burden.
After such an analysis, Xiao Lin gradually understood a truth: soy milk and milk, no one is omnipotent. The key to a healthy and long life is to have a balanced diet as a whole, not just one food.
Like Kobayashi, many people have a single eating habit and think that a certain food is "good", so they blindly eat more, ignoring the diverse needs of the body. Modern medical and nutritional studies have emphasized that a healthy diet should be varied. It is not enough to rely on milk or soy milk to obtain protein and calcium. We also need to get vitamins, minerals and dietary fiber from other foods to ensure a balanced intake of all nutrients.
"Your diet structure is still too simple, usually eat more fruits, vegetables, whole grains, meat should also be consumed in moderation, not just soy milk and milk." I said to Kobayashi.
He nodded, indicating that he would replan his eating habits.
Finally, I gave Kobayashi a list of simple dietary suggestions to help him better balance his soy milk and milk intake:
If you're lactose intolerant, or have a high body weight, soy milk is a good choice, but it's better to choose sugar-free, additive-free soy milk and make it yourself at home to be healthier.
If you need calcium supplementation, or are at risk of osteoporosis, cow's milk is undoubtedly a better choice, especially low-fat or skim milk.
It is also a good option to drink the two alternately, so that you can avoid a single nutrient intake and get more nutritional balance.
Don't rely on one food, but eat a varied diet to get all the nutrients your body needs.
After listening to this, Xiao Lin finally breathed a sigh of relief: "It seems that my diet really needs to be adjusted, it turns out that soy milk and milk have their own benefits, as long as you drink it right." ”
In the final analysis, whether it is soy milk or milk, they all have their own merits, and there is no absolute "better" difference. Health and longevity are never achieved by relying on a single type of food. The secret to longevity lies in a balanced diet, moderate exercise, a good mindset and a regular routine.
The next time you're struggling with whether to drink soy milk or milk, stop and think: What does my body really need?
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(The story in the article is purely fictional, if there is any similarity is purely coincidental, if the body is not well, seek medical help in time)