More and more people replace the cow’s milk bowl breakfast by one of soy milk. But what is the real difference between the two drinks? Given the effort involved in getting used to the change in taste, is it worth to put aside our cow milk diet throughout life by drinking soy milk? Are there reasons to consider moving? Does Milk is as good as we say?
If within the scientific community always were discrepancies among those considered advisable to include cow’s milk on the menu daily, and those who did not see it so clearly, now the buzz seems to become a brawl. The confusion that has been transferred to the public, especially from the time one acquires a bestseller book Prodigious Enzyme by Hiromi Shinya. According to him, cow’s milk that is sold in supermarkets, after being subjected to a pasteurization process and “homogenization” not only loses much of its nutrients, but also many of its fats are oxidized, and hydrogenated fats become very harmful to health. Therefore, among other things, cow’s milk has lost in recent years the good press it had always enjoyed, leading in turn to the rise in popularity of alternatives. Such is the case of the soybean milk.
If we consider the consumption of soy milk as an alternative to cow’s milk, it is mainly due to the appearance of both. Those who all their life had breakfast of a bowl of milk alone, with cocoa, coffee, or whatever, and now has decided to restrict its consumption in the diet, it is logical that tends to find a product with similar characteristics, that it can continue dipping the toast.
Cow milk v soy milk
As it can be seen in the following tables comparing the calcium content in cow’s milk (113 mg. per 100 g), its main nutritional and made it tons of its reputation, is not offset by consumption of soy milk (25 mg. per 100 g.). However, there are foods such as sesame (780 mg. calcium per 100 g.), nuts and raw almonds (264 mg. calcium per 100 g.), whose daily consumption would be much more interesting than milk itself if the aim is to include in the diet the recommended daily amount of calcium (1000 mg. a day for adults between 19 and 50 years).
Cow’s milk (100 g.) v Soy milk (100 g.)
- 61 kcal. Energy 54 kcal.
- 88.13 g. Water 88.05 g.
- 3.15 g. Proteins 3.27 g.
- 4.80 g. Carbohydrates 6.28 g.
- 5.05 g. Sugars 3.99 g.
- 0,0 g. Fiber 0.6 g.
- 2.87 g. Total Fat 1.56 g.
- 1.86 g. Saturated Fat 0.20 g.
- 1.01 g. Unsaturated fats 1.36 g.
- 10 mg. Cholesterol 0 mg.
- 113 mg. Calcium 25 mg.
- 0.03 mg. Iron 0.64 mg.
- 10 mg. Magnesium 25 mg.
- 43 mg. Sodium 51 mg.
- 132 mg. Potassium 118 mg.
- 84 mg. Phosphorus 52 mg.
But with regard to the contribution of calcium, cow’s milk beats heading to the soy milk, the latter is clearly more beneficial to health if you stick your tiny saturated fat, the absence of cholesterol and the presence of unsaturated fats, iron and magnesium, at slightly higher values than those of cow’s milk.
The difference between the above table, and the next one is that I have “removed” the nutritional intake data from both whole cow’s milk and soy milk in amounts equivalent to a bowl of breakfast, in order to give you an idea of what good and bad to drink one kind or another milk reference quantities valid for almost everyone.
Cow’s milk (244 g.) v Soy milk (244 g.)
149 kcal. Energy 131 kcal.
215.04 g. Water 213,96 g.
7.69 g. Proteins 7.95 g.
11.71 g. Carbohydrates 15.26 g.
12.32 g. Sugars 9.70 g.
0,0 g. Fiber 1.5 g.
7.00 g. Total Fat 3.79 g.
4.55 g. Saturated Fat 0.49 g.
2.45 g. Unsaturated fats 3.30 g.
24 mg. Cholesterol 0 mg.
276 mg. Calcium 61 mg.
0.07 mg. Iron 1.56 mg.
24 mg. Magnesium 61 mg.
105 mg. Sodium 124 mg.
322 mg. Potassium 287 mg.
205 mg. Phosphorus 126 mg.
As I think the facts speak for themselves, in this case I’m going to deprive any personal assessment of my inclination towards one or another type of milk.
It is clear that cow’s milk and soy milk, being two completely different drinks (one animal and another plant, a liquid in nature, and another made from soybeans, a consumed since a man became a man, and one known for a couple of millennia, etc.), seem to be doomed to compete. In favor of cow’s milk, play our own culture, pushing the benefit of soy milk changing trend of increasingly informed society, and therefore, more critical of what they consume.
Surely, as with everything, in the middle way is the truth. What do you prefer? Milk? Cow’s or soy milk?