It’s another round of a weekend smackdown!
If you missed the last round, check it out here.
Today in the ring we have Soymilk vs. Dairy Milk.
I used to think dairy milk was the best with cereal, Oreos, and just to quench my thirst. But then a few years back, I tried 8th Continent vanilla soymilk for a little extra added flavor to my morning bowl. Eventually I tried the original for drinking and thought it was equally good. Some people can’t do soy, others can’t get past the “chalky” texture, and a handful just don’t want to make the switch. When I started drinking it, I never thought I’d drink more soy milk than dairy. A few weeks ago I realized I didn’t even have dairy milk in my fridge! Instead, there was 3 different kinds of soy milk and some almond milk. In conversation with my mom, she told me I needed the calcium, etc., but I reassured her soy has the same, if not better benefits than dairy. [FYI: I have not given up dairy products, or milk, I just don’t buy dairy milk anymore since I use soy for drinking, baking, etc.] This smackdown could go on&on, so it’s a smackdown in a nutshell!
- The Major Difference: One is derived from a plant and the other from an animal.
- Dairy Milk: It’s a product of the mammary gland. 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. All cow's milk contain 8 grams of protein and 12 grams of carbohydrate per cup. Cow's milk is a rich source of other nutrients as well. One cup provides adults with 30 percent of their daily calcium needs and about 50 percent of their vitamin B12 and riboflavin requirements. Often it's 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.
- Soymilk: It is not technically a milk, but a beverage made from soybeans. It is the liquid that remains after soybeans are soaked, finely ground, and then strained. Since it doesn't contain any lactose, soymilk is suitable for lactose intolerant folks. It's also a popular cow's milk substitute for vegetarians since it's based on a plant source (others include rice, oat, almond, coconut, and potato milk). Soy foods are the only plant-based complete proteins. 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 have offered fortified versions. These varieties may include calcium and vitamins E, B12, and D, among other nutrients. If you choose soymilk, read labels carefully to be sure you're getting enough of these important nutrients.
Common Reason Why People Avoid It
- Dairy milk: Cows are pumped with hormones which is believed of course to then be transferred into their milk, which can cause health effects the consumers[us].
- Most cow's milk has measurable quantities of herbicides, pesticides, and dioxins (up to 200 times the safe levels).
- Soy milk: Unfermented soy foods have a high amount of phytic acid, which can lead to the lower absorption of certain vitamins and minerals. Some research claims the isoflavones found in soy foods also contribute to the development of thyroid disorders, breast cancer and leukemia.
The Nutritional Comparison
- Cows Milk(Skim/per 8 oz)-Calories:8o Fat:0g Calcium: 30% RDA Vitamin B12: 13%
- Soy Milk(Fortified/per 8 oz)- Calories:60 Fat:2g Calcium:30% Vitamin B12: 15%
Whatever milky beverage you choose to drink is really a matter of personal preference and your health goals—cheers!
Interested in drinking soy milk? Find out more benefits here.
Who’s side are you on in today’s smackdown?