why soy milk is good for you
Soy milk is a popular in the West, and it has long been a traditional beverage in China, Japan and other parts of Asia. Some people opt to drink soy milk because they areP
Por lactose sensitive, while others drink it for ethical reasons (such as an interest in animal welfare or in reducing your environmental footprint by eating lower on the food chain) or health reasons (such as wanting to reduce cholesterol intake or eat lower on the food chain). The health benefits of soy milk are controversial, in part because (like milk) soy is a common food allergen. However, it is generally accepted that soy milk is a healthy alternative to cow s milkPand many believe that soy milk is healthier than dairy milk. Fat, Cholesterol and Protein in Soy Milk vs. Cow s Milk In large part due to the milk industry s ad campaigns about how healthy milk is, many people wrongly assume that all milk is healthy. However, only low-fat and fat-free milk are accepted as healthy by the medical community. Unlike cow s milk, soy milk is naturally low in fat. Regular-fat soy milk contains slightly more fat per cup than 2% milk, but it is naturally free from saturated fat (which is considered to be more unhealthy than unsaturated fat). (More on fat contents in milk) Because it is made from plant material instead of an animal byproduct, soy milk contains no cholesterol. Dairy milk contains about 20 milligrams of cholesterol per cup. An adult s recommended daily allowance of cholesterol is 300 milligrams, though many Americans consume far more, and many people with high cholesterol or some types of heart problems are better off consuming well below the usual RDA of cholesterol. Soy milk is also high in protein. One cup of soy milk contains about seven to ten grams of protein. This is similar to cow s milk, which contains eight grams of protein per cup. Although some sources say that soy protein in soy milk is un-digestible or an incomplete protein, this is not true.
Soy milk protein is a complete protein and is highly digestible. Health Benefits of Fortified vs. Unfortified Soy Milk When used as a cow s milk replacement, unfortified soy milk is lacking in calcium and B vitamins (especially vitamin B12). For this reason, many soy milk brands on the market are fortified with calcium and B vitamins, as well as vitamins E and D. One of the main drawbacks of soy milk as a milk replacement is its lower level of calcium. Unfortified soy milk contains about one-fourth the amount of calcium in milk. Fortified soy milk is often comparable to cow s milk in its calcium levels, but some studies show that fortified calcium may not be as healthful as naturally occurring calcium. For vegans and people who are lactose intolerant, the issue of calcium should be addressed through a more comprehensive dietary plan involving alternate sources of calcium (such as almonds, beans, leafy greens and, for people who are not vegan, sardines). For people who use soy milk as a healthy source of isoflavones but who do not object to dairy in their diets, calcium is also available from cheese, yogurt and other dairy products. Hormones in Soy Milk vs. Cow s Milk As with dairy milk, there is some controversy over the hormones in soy milk. Cow milk naturally contains estrogen and progesterone. Cows are milked throughout pregnancy in the United States, and their hormone levels peak near the end of their term. Some studies have linked the consumption of cow s milk with various types of cancer and early sexual puberty. Additionally, cows in the U. S. are sometimes treated withP or rBGH, types of controversial growth hormones that studies have linked to various cancers. Soy milk naturally contains isoflavones. Isoflavones act in a manner similar to the hormone estrogen (but are not actually estrogen).
They are phytoestrogens or plant-derived compounds with estrogenic activity. Some studies have linked high consumption of these compounds with reduced or increased chances of breast cancer, but there is no conclusive evidence either way. The consumption of abnormally high levels of isoflavones is questionable, but regular consumption of soy milk and other sources of isoflavones is considered to be healthy. To use fortified soy milk as a dairy alternative, simply replace it 1:1 with daily milk in recipes. If you don t need the added vitamins and minerals in fortified soy milk, you can check out theseP to make it at home. Soy vs. dairy milk which is better for you? Proponents of soy milk tout it as a natural, plant-based source of protein and point to research that shows that soy milk lowers LDL (low density lipoprotein), or БbadБ cholesterol in the body, thereby cutting a personБs risk of developing heart diseases. Soy critics argue that soy contains phytoestrogens, which are thought to interfere with a childБs development. How do you, as a consumer, make an informed choice? To help you, we discuss here some important questions about soy and cowБs milk, namely What is the difference between soy and cowБs milk? Should people with gout avoid soy? Is soy or dairy better for patients with cancer? What is the difference between soy milk and cowБs milk? Soy is a good source of low-fat and plant-based protein. It is cholesterol-free, has less saturated fat than cowБs milk and lowers the LDL in the body. CowБs milk, on the other hand, has more calcium than natural soy. Calcium, as we know, helps to build bones and prevents osteoporosis. CowБs milk also contains more vitamins, such as vitamin B12 and vitamin D. These days, however, commercially made soy milk is often fortified to have calcium and nutrients similar to cowБs milk.
At the same time, cowБs milk now comes in low-fat versions and these sometimes have lower saturated fat than commercial soy milk (see table below). Both calcium-fortified soy milk and low-fat milk are good sources of protein and calcium. However, there is evidence that soy products, together with a diet low inБ saturated fat, can help to lower LDL level, and hence reduce the risk of heart disease, says Ms Christine Ong, Senior Principal Dietitian from the at (KKH), a member of the group. Should people with gout avoid soy? Many people think that if you suffer from gout, you should not eat any soy. This is not totally true. Gout is due to excessive uric acid in the blood, which causes crystal deposits to form in the joints, leading to inflammation and pain. Uric acid is derived from purine, which is found in protein-containing foods such as soy. If you suffer from gout, it is important to lose weight if you are overweight. Drink adequate fluids; restrict alcohol intake and refrain from eating large meals. As for food, you should avoid fatty foods and foods which are high in purine. Foods like soy, which are moderate in purine, can be consumed in moderate amounts as part of a healthy and balanced diet. Are soy or dairy products better for cancer patients? Some people think that because soy is plant-based, it is better for cancer patients. Dairy products are thought to БfeedБ cancer cells. There is no scientific evidence to prove this theory. Cancer patients in general need a high-energy and high-protein diet. Both soy and dairy products are good sources of protein and should benefit a patient undergoing cancer treatment. However, women with estrogen receptor-positive breast cancer should avoid soy supplements and not eat excessive amount of soy products.
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