Because November is Vegan Awareness Month, it’s a good time to talk about the milk substitutes available in the dining halls. A person may seek a dairy milk alternative for a variety of reasons, including veganism, lactose intolerance, and potential health issues (antibiotics, pesticides, and hormones).
Cow’s milk has an amazing nutrient profile from a nutritional standpoint. It’s high in protein, has a good balance of key minerals like calcium, magnesium, potassium, riboflavin, folate, and vitamin B12, and is vitamin D fortified (the sunshine vitamin). What milk alternative(s) compares or comes closest to the nutritional content of dairy? Soy and almond are the two most popular choices, and both are accessible at North and South Dining Halls.
For instance, a cup of low-fat dairy milk contains about 100 calories and 8 grams of protein. Soy milk comes the closest, with 95 calories and 7 to 12 grams of protein per cup. Almond milk has the fewest calories (30 to 50), as well as the least protein (1 gram per cup). Isoflavones, a type of phytonutrient found in soy milk, have been shown to have cancer-fighting qualities. Soy milk is high in polyunsaturated fat, which is good for your heart. Almond milk, on the other hand, is high in monounsaturated fats and vitamins A and E, which are good for your heart. Calories are the lowest, as mentioned above, but with fewer calories comes fewer nutrients. “It is fairly evident that nutritionally, soy milk is the greatest choice for replacing cow’s milk in the human diet,” according to a recent research published in the Journal of Food Science and Technology. They do admit, however, that almond milk is more popular than soy milk in terms of flavor.
It all boils down to personal preference and balance in the end. Calcium and vitamin D are routinely added to both milks. They’re both sweetened and unsweetened, and while they don’t have quite the nutritional punch that cow’s milk has, they can be excellent substitutes if you read labels and seek out other foods to make up for the nutrients you’re missing.
Is almond milk a viable alternative to soy milk?
Both are relatively healthy choices for any omnivorous or plant-based diet. Soy milk has a few more calories, but it also has a lot more protein and antioxidants. Although some people prefer the taste of almond milk, soy milk has a much creamier and richer texture.
What kind of milk is the healthiest to drink?
Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.
Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.
Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.
On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.
The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.
Is it safe to drink soy milk on a daily basis?
If you consume fewer than three servings of soy milk per day and do not have a soy allergy, it is not harmful to your health.
Soy milk and other soy products have long been thought to be harmful to one’s health. This is partly due to animal studies that have painted soy in a negative light. The estrogen concentration of soy was thought to be a risk factor for breast cancer. The American Cancer Society, on the other hand, has stated that while the isoflavones found in soy may act like estrogen, they also have anti-estrogen qualities. According to several research, a high-soy diet has no effect on breast cancer. Even among cancer patients or survivors, current data does not advise reducing whole soy meals.
Men can also consume soy products, such as soy milk. Because of the presence of isoflavone, it was thought that eating soy products was linked to the development of feminine features in men. Human studies, on the other hand, have found no substantial evidence linking the two. Consumption of soy isoflavones has been shown in several studies to lessen the risk of prostate cancer in men. Soy isoflavones have a structure comparable to estrogen, although their activity is less potent.
Soy meals are high in protein and are also healthy for pregnant women. They can be used to replace high-fat foods like red or processed meat. They’re also a great choice for vegans. Soy meals may help lower cholesterol and reduce your risk of heart disease by acting as a low-fat replacement and a source of antioxidants.
What’s the big deal about soy milk?
Soy also contains phytates, which are anti-nutrients that can prevent minerals like iodine, zinc, iron, magnesium, copper, and chromium from being absorbed. If you drink a lot of soy milk and eat a lot of soy-based processed goods, you’re more likely to develop nutritional deficiencies.
Is it preferable to eat soy or almonds?
Soy milk has higher polyunsaturated fats, which are good for your heart. Almond milk is lower in calories and contains more heart-healthy monounsaturated fats than soy milk. Almond milk has a slightly higher salt content than soy milk, although neither milk includes lactose. Both milks have a low saturated fat content.
Which milk is the most effective for weight loss?
For most people, cow’s milk is the ideal option because it provides a good source of protein and calcium.
Switch to reduced-fat or skim milk if you’re attempting to lose weight.
Lactose intolerant people should choose lactose-free milk.
Soy milk is recommended for those who have a cow’s milk protein allergy or who eat a vegan or plant-based diet because it contains the majority of the nutrients found in cow’s milk.
Calcium and vitamin D are essential in all types of milk, so pick calcium- and vitamin D-fortified versions whenever possible.
Why Lite n’ Easy?
Ashleigh Jones is a Registered Dietitian with over 10 years of experience in hospitals, corporate health, private practice, and the food sector. She is a published researcher who has worked in a variety of fields, including genetics, multiple sclerosis, and sports nutrition. Ashleigh is an expert in endocrine problems, having a special focus in weight loss, pituitary and thyroid disorders, and diabetes management. Ashleigh is passionate about encouraging healthy habits, particularly among busy people, and she provides simple and long-term nutrition solutions.
Is it true that soy milk is good for you?
1. An excellent source of antioxidants
Soya beans and products made from them include natural substances called isoflavones, which are effective anti-oxidants that assist to reduce the damage caused by molecules called free radicals, known as oxidative stress. This oxidative stress is linked to aging and the development of chronic diseases. Isoflavones are abundant in soya beans, as are other active plant chemicals such as saponins.
May alleviate menopausal symptoms
Soy isoflavones (daidzein and genistein) have sparked a lot of interest, and some studies even imply that women who consume a soy-rich diet have a lower risk of breast cancer. This is due in part to the fact that isoflavones are phyto-oestrogens, meaning they mimic a weak form of the hormone oestrogen in the body. Some women report that it relieves peri-menopausal symptoms like low mood and hot flushes.
Because genetics, our gut flora, and environmental factors all play a role in how our bodies react to specific foods, we can’t say whether a phyto-estrogenic-rich diet is healthy for all women just yet.
Source of ‘complete’ plant protein
Soya is a good source of plant protein since it contains all nine necessary amino acids that we require for growth, repair, and immune function. The digestibility of soy protein, which refers to how efficiently our bodies can use it, is excellent, with some studies suggesting that it may even be similar to animal protein. In terms of protein content, soya’milk’ is the most comparable to cow’s milk of all the plant-based dairy replacements.
May support heart health
Soya’milk’ has a higher amount of poly-unsaturated and mono-unsaturated fats than regular milk. Because of a variety of soya’s components, such as isoflavones, saponins, and lecithins, consuming soya foods may improve heart health in addition to its favorable lipid content.
A vegan alternative to cow’s milk
Soya’milk’ is a vegan alternative to cow’s milk; however, you should be aware that only fortified forms of soya will provide equivalent amounts of minerals, such as calcium.
Some (but not all) fortified plant’milks’ are now fortified with iodine in the form of potassium iodide, albeit levels may not be as high as those found in dairy milk. Always read labels to make sure you understand the nutritional value of the product you’re buying.
Is soy ‘milk’ safe for everyone?
Soy’milk’ is usually seen to be harmless for most individuals, unless they have a soy allergy, in which case they should avoid it. Soybeans are also considered goitrogenic, meaning they interfere with the thyroid gland’s function. Although the effect may be minor in practice, if you have a thyroid issue, you should limit your intake in any form.
Because soy products include oxalate, those with a history of calcium oxalate kidney stones should limit their intake of soy products. Studies suggest, however, that soy products containing some oxalate and modest quantities of phytates may be beneficial to kidney stone patients.
Soy intake has grown contentious in recent years, with some animal studies implying a relationship to certain malignancies. The European Food Safety Authority stated that soy isoflavones have no detrimental effects on the thyroid, breast, or uterine in postmenopausal women, which supports the food’s safety.
Anti-elements in soya, such as trypsin inhibitors and phytates, may prevent us from absorbing some of the bean’s essential nutrients. These chemicals can be reduced by soaking or fermenting the soybeans before cooking.
If you have any concerns, see your doctor or a Registered Dietician before making any dietary adjustments.
Is soy milk beneficial to weight loss?
Weight-loss benefits: The most obvious benefit of soy milk over cow’s milk in terms of weight loss is the lower calorie and sugar content. Soy fat is helpful for weight-watchers, unlike milk fat, which is extremely saturated and prone to forming deposits.
Is 2 percent or almond milk better for you?
Almond milk is generally thought to be healthier than ordinary milk. Both have varied nutritional and vitamin contents, as well as variable percentages of minerals and vitamins. The primary distinction is that almond milk contains fewer calories than normal milk.
Almond milk is made by mixing almonds with water and then straining it to remove the solids. Many almond milk manufacturers add additives to match the nutritional content of conventional milk. For flavor, some people add sugar. If you’re trying to avoid sugar, make sure to read the labels on the products you’re buying.