Milk VS Soy Milk? After reading this article, you will know which one to drink!

A day's plan begins in the morning. Breakfast is the most important meal of the day. There are many types of breakfast, and it is difficult to choose what to drink for breakfast. Some people think that they should drink soy milk, which has a high protein content, while others think that they should drink milk because milk is nutritious. Soy milk and milk are the most common drinks for breakfast. So, is it better to drink soy milk or milk?

01 Milk VS Soy Milk

If you want to supplement calcium, drinking milk is definitely the right choice.

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From the perspective of calcium supplementation, milk is more suitable. On the one hand, milk is richer in calcium. Every 100g of milk contains 104mg of calcium, but the calcium content in soy milk is only about 10mg, accounting for only 1/10; on the other hand, in addition to calcium, milk also contains vitamin D, lactose, amino acids and other factors that promote calcium absorption, and the absorption rate can be as high as 98%.

Although it is not as good as milk in calcium supplementation, some plant nutrients in soy milk are unique. For example, the most common soy isoflavones, as a phytoestrogen, can improve menopausal discomfort and osteoporosis.

The fat content of soy milk is much lower than that of milk. The fat content of milk is about 3% to 4%, while that of soy milk is about 0.7%. Soy milk also has a strong sense of satiety, so people who need to control their weight can drink it regularly.

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Moreover, the fat in soy milk is mainly unsaturated fatty acids, and it does not contain cholesterol. Soy milk is a good choice for people with high blood lipids, obesity, and cardiovascular diseases.

Therefore, soy milk is more suitable for drinking by the elderly, especially menopausal women, who are on doctor's orders to control saturated fat.

02What are the rumors about soy milk and milk?

Drinking soy milk can lead to premature puberty and breast cancer? This statement has made many women afraid to drink soy milk and eat soy products, because soybeans contain a kind of estrogen - soy isoflavones.

In fact, soy isoflavones are particularly beneficial to women because they can regulate the body's estrogen levels in both directions, and have the effect of "resisting high estrogen levels and supplementing low estrogen levels" to assist in balancing estrogen levels.

When the estrogen level in the human body is insufficient, it can make up for the estrogen to a certain extent. At this time, it is like a "tonic"; when the estrogen level is high, it can limit the binding of estrogen and its receptors in the human body, thereby reducing the estrogen level in the body to a certain extent.

Therefore, drinking soy milk or eating soy products normally will not cause abnormal fluctuations in estrogen levels in the body, and there is no need to worry about causing precocious puberty or breast cancer.

Can drinking milk before drinking protect your stomach? Generally speaking, when drinking exceeds the limit (alcohol content is above 20°, and drinking more than 100 ml per hour), alcohol begins to damage the gastric mucosa.

This has nothing to do with what you eat before drinking, whether it is milk, staple food or other dishes.

Eating before drinking can at best slow down the emptying of the stomach slightly, and perhaps slow down the rate at which alcohol moves from the stomach to the small intestine a little bit.

Moreover, this impact is very small and definitely cannot achieve the so-called "protecting the stomach" or "reducing damage to the stomach" effects.

So, don't think that you can drink alcohol as much as you want after drinking milk.

**Soy milk cannot be consumed with eggs? **It is believed that if soy milk is consumed with eggs, the trypsin inhibitor contained in soybeans will inhibit the digestion and absorption of protein in eggs or milk.

Soy milk and eggs go so well together, why separate them?

Soy milk and eggs can be eaten together, which will not affect the digestion and absorption of protein.

This statement has been debunked by the Chinese Nutrition Society's "Dietary Guidelines for Chinese Residents 2016", because the trypsin inhibitors it contains are destroyed and lose their activity after soy milk is cooked, so it can be eaten with eggs.

However, it must be emphasized that if soy milk is not thoroughly cooked, it is easy to cause poisoning. Therefore, soy milk must be thoroughly cooked before consumption.

Will the nutrition of milk be greatly reduced after heating? In fact, the amount of nutrition lost depends on the heating time of milk.

For example, if heated for 10 minutes, vitamin B1 and B6 can retain 90%, while vitamin B12 still retains 80%.

However, if it is cooked for too long, not only will the vitamins be lost significantly and the calcium in the milk will briefly precipitate, but the protein, calcium, fat, etc. will also form a layer of white "milk scale" on the pot, causing additional nutritional loss.

So, if you want to drink hot milk, the key is not to boil it for too long.

Tips for boiling milk: Stir while heating, and turn off the heat when you see small bubbles rising.

With such “light boiling”, there is no need to worry too much about nutritional loss. Even if there is a slight loss of B vitamins, we can supplement them through other foods.

03Which is better, milk or soy milk?

In fact, milk and soy milk have many similar nutritional characteristics, but they are two different foods after all and cannot be replaced or simply compared.

For example, milk is high in calcium but low in iron; soy milk is high in iron but low in calcium.

Therefore, if you drink both milk and soy milk, the two foods can complement each other nutritionally.

Therefore, soy milk and milk have their own characteristics, and it is best to drink them alternately for breakfast every day.

If conditions permit, it is best to drink soy milk and milk every day, such as drinking milk in the morning and having a cup of soy milk for afternoon tea. It can supplement different nutrients and satisfy your cravings, which is a good choice.

Source: Chongqing Tianji Network Co., Ltd.

This article is compiled from: Health Butler, Dingxiang Doctor, Family Doctor, Guangdong Health Information, Tencent Medical Dictionary

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