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Nutritional benefits of regular milk And Soy Milk

Updated on June 2, 2015

Milk is white liquid produced by mammals. It is the main resource of nutrition for young mammals before they are able to digest other types of food. Early lactation milk contains colostrums, which carries the mother’s antibodies to the baby and can reduce the risk of many diseases in the baby. It also contains the following nutrients:

Milk Nutrients

Constituents
Quantity
 
Water
87.8g
 
Protein
3.2g
 
Fat
3.9g
 
Saturated Fatty acids
2.4g
 
Monounsaturated fatty acids
1.1g
 
Polyunsaturated fatty acids
0.1g
 
Carbohydrate
4.8g
 
Cholesterol
14mg
 
Calcium
120mg
 
Energy
66kcal
 

Soy milk is a beverage made from soya bean. It is produced by soaking dry soya bean and grinding with water.

Composition of Soy Milk

Soy milk contains about the same proportion of proteins as cow’s milk: around 3.5 % fat, 2.9% carbohydrate and 0.5 % ash.

Preparation of Soy milk

Soy milk can be made from whole soybeans or full-fat soy flour. The dry beans are soaked in water overnight for a minimum of 3 hours or more depending on the temperature of the water. The rehydrated beans then undergo wet grinding with enough water to give the desired solids content to the final product. The ratio of water to beans on a weight basis should be about 10:1. The resulting slurry or purée is brought to a boil in order to improve its nutritional value by heat inactivating soybean trypsin inhibitor, improve its flavor and to sterilize the product. Heating at or near the boiling point is continued for a period of time, 15–20 minutes, followed by the removal of an insoluble residue (soy pulp fiber or okara) by filtration. Plain soy milk is unsweetened, although some soy milk products are sweetened. Salted soy milk is also consumed. The coagulated protein from soy milk can be made into tofu, just as dairy milk can be made into cheese. Most of the soy milk available in the market is flavoured. The most popular flavours are vanilla and chocolate. Some producers addthickeners to their soy milk to give it a mouth feel of cow’s milk.

Nutritional values of soy milk

Plain soy milk is very nutritive: it’s an excellent source of high quality proteins, isoflavones andB-vitamins. Soymilk naturally contains isoflavones, plant chemicals that help lower LDL (“bad” cholesterol) Soy milk is free of the milk sugar (lactose) and is a good choice for people who are lactose intolerant. Also, it is a good alternative to those who are allergic to the proteins of cow’s milk.Soymilk is not a rich source of calcium, this is why most commercial soymilk products are fortified with calcium.

One cup of unfortified soymilk contains almost 7 grams of protein, 4 grams of carbohydrate, 4½ grams of fat, and no cholesterol. Although soymilk supplies some B vitamins, it’s not a good source of B12, nor does it provide a significant amount of calcium. Since many people substitute soy beverages for cow’s milk, manufacturers offer fortified versions. These varieties may include calcium and vitamins E, B12 and D, among other nutrients.

Nutrition - 250 ml of soya milk

Nutrients
Soymilk
 
Calories ( gm )
140
 
Protein ( gm)
10.0
 
Fat ( gm)
4.0
 
Carbohydrates ( gm )
14.0
 
Sodium ( mg )
120.0
 
Iron ( mg )
1.8
 
Riboflavin ( mg )
0.1
 
Calcium ( mg )
80.0
 

Soya Milk Vs Regular Milk

  1. Cow’s milk contains, on average, 3.4% protein, 3.6% fat, and 4.6% lactose, 0.7% minerals and supplies 66 kcal of energy per 100 grams.
  2. The major difference between soymilk and “regular” milk (predominantly cow’s/ buffaloes’ milk is that one is derived from a plant and the other from an animal. As with all other animal-based foods, it’s a complete protein; that is, it supplies people with all the necessary amino acids to form proteins. Cow’s milk contains 8 grams of protein and 12 grams of carbohydrates per cup (225 ml approximately). Cow’s milk is a rich source of other nutrients as well. One cup provides adults with about 30 percent of their daily calcium needs and about 50 percent of their vitamin B12 and riboflavin requirements. Often, milk is fortified with vitamin D to facilitate the absorption of calcium. Vitamin A is usually added to milk as well. Depending on the selection, cow’s milk can have a significant amount of fat.
  3. Soy milk contains only vegetables proteins. Vegetable proteins have the advantage that they cause less loss of calcium through the kidneys. It is known that a diet rich in animal (and dairy protein) creates a higher risk for osteoporosis.
  4. Lactose, the primary carbohydrate in cow’s milk, poses a digestive problem for some people. These individuals are deficient in the lactase enzyme that’s needed to break down this milk sugar, causing gas, bloating, and diarrhea after consuming some forms of dairy products. Soy milk contains no lactose. As an additional benefit, soy milk contains sugars stachyose and raffinose. These sugars boost immunity and help decrease toxic substances in the body.
  5. Fewer people are allergic to soy milk: Only 0.5 percent of the children are allergic to soy milk, whereas 2.5 percent is allergic to cow’s milk. Cow’s milk contains naturally occurring hormones: estrogen and progesterone. But soy milk contains no hormones.
  6. Soy milk does not cause insulin dependent diabetes.
  7. Soy milk is rich in isoflavones: The presence of isoflavones is the most important and unique benefit of soy milk. Each cup of soy milk contains about 20 mg isoflavones (mainly genistein and daidzein). Cow’s milk does not contain isoflavones. Isoflavones have many health benefits including reduction of cholesterol, easing of menopause symptoms, prevention of osteoporosis and reduction of risk for certain cancers (prostate cancer and breast cancer). Isoflavones are also antioxidants which protect our cells and DNA against oxidation.
  8. Soy milk has little saturated fat and no cholesterol. Unlike cow’s milk, soy milk is naturally low in fat. Regular-fat soy milk is naturally free from saturated fat (which is considered to be unhealthier than unsaturated fat).
  9. Soya milk is made from plant material instead of an animal byproduct. therefore it contains no cholesterol. Dairy milk contains about 20 milligrams of cholesterol per cup.
  10. As it doesn’t contain galactose, Soy milk can safely replace breast milk in children with Galactosemia.
  11. Soy milk lacks casein and is a good source of lecithin and vitamin E.
  12. Soy milk is safe for people with lactose intolerance, or milk allergy.
  13. It also helps in fighting the symptoms of menopause and in promoting eye health.
  14. So Soy milk is not a replacement to regular milk except some special conditions but both
  15. are complementary to each other.

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