Soy Milk : Nutritionally Best Alternative For Cow’s Milk

by Julia Samuel on January 30, 2018 at 1:18 PM

Among the plant-based milk that is available commercially, soy milk stands out as the most nutritious one.

Though plant-based milk beverages have been on the market for a couple of decades and are advertised as being healthy and wholesome for those who are lactose-intolerant, little research has been done to compare the benefits and drawbacks of the various kinds of plant-based milk.

Soy / Soya - A Holy Food

Soy or Soya is a crop which has been cultivated from thousands of years. It belongs to the family of legumes.

‘Soy milk is rich in antioxidants that have cancer-fighting properties. Soy milk is high in protein, making it a good alternative to cow’s milk. ’

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A new study from McGill University looks at the four most-commonly consumed types of milk beverages from plant sources around the world - almond milk, soy milk, rice milk and coconut milk - and compares their nutritional values with those of cow's milk. After cow's milk, which is still the most nutritious, soy milk comes out a clear winner.

The research team compared the unsweetened versions of the various plant-based milks in all cases and the figures below are based on a 240 ml serving.

Lactose Intolerance

Lactose intolerance is the inability to digest lactose, the sugar in milk. This leads to symptoms like diarrhoea, abdominal cram when milk or milk products are consumed.

Soy milk - the most balanced nutritional profile

Soy milk is widely consumed for its health benefits linked to the anti-carcinogenic properties of phytonutrients present in the milk known as isoflavones.
Has been a substitute for cow's milk for 4 decades.
Concerns, however, are the 'beany flavor' and the presence of anti-nutrients (substances that reduce nutrient intake and digestion).

Rice milk - sweet taste and relatively little nutrition

Lactose free and can act as an alternative for patients with allergy issues caused by soybeans and almonds.
Concerns, apart from the high carbohydrate count, is that consumption of rice milk without proper care can result in malnutrition, especially in infants.

Coconut milk - no protein and few calories, but most of them from fat

Widely consumed in Asia and South America
Consumption can help reduce levels of harmful low-density lipoproteins (bad cholesterol) that are associated with cardiovascular diseases.
Nutritional values are reduced if stored for over 2 months.

Almond milk - need for complementary sources of food to provide essential nutrients

Almonds have a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management. MUFA also helps in reduction of low-density lipoprotein (bad cholesterol).

Cow's milk benefits & drawbacks

A wholesome, complete food, providing all major nutrients like fat, carbohydrates and proteins.
Can help humans by providing a wide range of host-defence proteins because various beneficial anti-microbial effects are found in both human and bovine milks. (E.g., a study shows that in the case of infants, consumption of cow's milk has considerably reduced risk of fever and respiratory infections.)
But the presence of various pathogens like Salmonella spp and Escherichia coli O157:H7 in milk have been associated with disease outbreaks around the world.

Cow's milk allergy & lactose intolerance

One of the most common allergies among infants and children affecting 2.2-3.5% of children (a greater percentage than those who are affected by peanuts and tree nut allergies). As many as 35 % of these infants outgrow being allergic to milk by the age of 5-6, and this may increase to 80% by age 16.
Lactose intolerance, due to the absence or deficiency of the enzyme lactase in the digestive tract, affects somewhere between 15-75 % of all adults depending on race, food habits and gut health.
Some studies have suggested that 80 % of people of African origin and 100 % of those of Asian and Indigenous American origin are lactose intolerant.

Almond Milk - Properties and Benefits

What is almond milk? Is almond milk good for you? This plant based alternative to dairy milk has health benefits aside from alleviating symptoms of lactose intolerance, which will be discussed in this article.

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