Choosing Between Milk and Soy Milk: Which is More Nutritious?

Milk Selection Issues

Hello, Nutritionist: I am relatively thin and recently want to drink milk to supplement my nutrition.
Could you please advise whether powdered milk or fresh milk available in the market is more suitable and nutritious? Also, I heard from a teacher before that "milk is not easily absorbed by humans, and drinking milk is not as good as drinking soy milk." Is this statement true? (I often find it hard to decide whether to buy milk or soy milk for breakfast.) Thank you for your response, I appreciate it!

Xiao Di, 20~29 year old female. Ask Date: 2006/05/28

Dr. Cai Xiuwen reply Nutrition

Hello! Milk is a highly nutritious food that not only contains high-quality protein but is also rich in B vitamins and calcium.
Regarding your questions:
1.
Which is more suitable and nutritious, powdered milk or fresh milk available in the market?
Answer: Essentially, both powdered milk and fresh milk have excellent nutritional components.
Fresh milk can be affected by seasonal changes and its source, which may influence the concentration and content of certain nutrients.
However, some nutrients are less likely to be lost during processing.
Most powdered milk is fortified with additional nutrients such as iron and calcium, so individuals can choose based on their personal preferences.
2.
"Milk is less easily absorbed by humans; drinking milk is not as beneficial as drinking soy milk." Both dairy and soy milk are rich in protein.
Generally, as long as a person's gastrointestinal function is normal, there shouldn't be significant issues with nutrient absorption.
In fact, both have their own advantages.
We recommend a balanced diet, where moderate consumption of both is ideal.
Overconsumption of any nutritious food can burden the body, so moderation is key.

This response is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Department of Health.
Wishing you good health!

Reply Date: 2006/05/28

More Info

When it comes to choosing between milk and soy milk, it's essential to consider the nutritional content and how each option fits into your dietary needs. Both milk and soy milk have their unique benefits, and the choice largely depends on individual health goals, dietary restrictions, and personal preferences.

Nutritional Comparison:
1. Milk: Cow's milk is a rich source of high-quality protein, calcium, vitamin D, and several B vitamins, including B12 and riboflavin. A typical serving (240ml) of whole milk contains about 8 grams of protein, 8 grams of fat, and 12 grams of carbohydrates, providing approximately 150 calories. Low-fat and skim milk options are available, which reduce the fat content while retaining most of the protein and calcium.

2. Soy Milk: Soy milk is a plant-based alternative made from soybeans. It is also a good source of protein, typically containing about 7-9 grams of protein per serving, similar to cow's milk. However, soy milk is often fortified with calcium and vitamins D and B12 to match the nutritional profile of cow's milk. It is lower in calories than whole milk, especially if you choose unsweetened varieties. Soy milk is also a good option for those who are lactose intolerant or have a dairy allergy.

Absorption and Digestibility:
The claim that "milk is harder for humans to absorb than soy milk" is somewhat misleading. Both milk and soy milk can be well-absorbed by individuals with normal digestive function. However, some people may experience lactose intolerance, which makes digesting cow's milk difficult. In such cases, soy milk can be a more suitable option.
For individuals with no lactose intolerance, both milk and soy milk can be effectively absorbed and utilized by the body. The key is to ensure that the diet is balanced and includes a variety of protein sources.

Health Considerations:
- Calcium and Bone Health: Cow's milk is often recommended for its calcium content, which is crucial for bone health, especially in growing children. If choosing soy milk, ensure it is fortified with calcium to meet daily requirements.

- Heart Health: Soy milk contains polyunsaturated fats, which can be beneficial for heart health. It is also cholesterol-free, making it a heart-healthy alternative to whole milk.

- Allergies and Intolerances: If your child has a dairy allergy or lactose intolerance, soy milk is an excellent alternative. However, be aware that some individuals may also be allergic to soy.

Conclusion:
In summary, both cow's milk and soy milk offer valuable nutrients, and neither is inherently superior to the other. The best choice depends on individual health needs, dietary restrictions, and personal preferences. For a balanced diet, consider incorporating both options if possible. If your child is not fond of cow's milk, introducing fortified soy milk can be a nutritious alternative. Always consult with a healthcare provider or a registered dietitian for personalized dietary advice, especially for children, to ensure they receive adequate nutrition for their growth and development.

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