Soy Milk vs. Cow Milk
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The health benefits of soy milk are undeniable. Yet, many still are concerned about how soy milk measures up to cow’s milk. Below, we will explore the great debate of soy milk vs cow milk.
The Dairy Debate
The United States dairy industry has certainly felt threatened by the increasing knowledge and consumption of soy milk. In fact, the dairy industry has tried to prevent soy drinks from being included in the milk group of American Dietary Guidelines. In addition, the dairy industry has sued soy milk manufactures for using the word “milk,” claiming it is a word that can only be used by the dairy industry. The soy-fearing dairy industry has even tried to put an end to selling soy beverages next to cow’s milk at supermarkets. With the dairy industry being a billion dollar business, it is little wonder they are upset by the growing popularity of soy milk. And, thus, the soy milk vs cow milk debate continues.
Phosphorus
One serving of soy milk contains about half the phosphorus as a serving of cow milk. The dairy industry totes this as a benefit of drinking cow’s milk, but it really isn’t. In fact, most Americans get too much phosphorus in their diets as it is. Therefore, the reduced phosphorus of soy milk is actually beneficial for many people.
Riboflavin
Soy milk contains about 60% less riboflavin than cow’s milk. Riboflavin is an important vitamin, but it is also found in great abundance in seeds, nutritional yeast, green leafy vegetables, nuts, legumes, and whole grains. Therefore, cow’s milk is not a necessary source for riboflavin for a person who eats a well-balanced diet.
Vitamin A
The dairy industry claims cow’s milk is better than soy milk because it contains vitamin A. This vitamin A, however, is not found naturally in the cow’s milk. It is added, and there is no reason it can’t be added to soy milk, as well. The fact is, most Americans get plenty of vitamin A in their diets.
Saturated Fat and Fatty Acids
Because soy milk is made from beans, it contains about 9 times less saturated fat than cow’s milk. Of course, saturated fat is known to be one of the leading contributors to heart disease. Furthermore, soy milk has 10 times as many fatty acids, which is a healthier type of fat, as cow’s milk.
Cholesterol
Soy milk is cholesterol free. On the other hand, each cup of cow’s milk has 34 mg of cholesterol. Cholesterol is known to clog arteries and is another of the leading causes of heart disease. In addition, soy milk lowers LDL, or “bad,” cholesterol while cow’s milk raises LDL cholesterol. Soy milk provides additional heart protection with phytochemicals, which are found in abundance in soy milk. Cow’s milk does not contain these helpful chemicals.
Cancer
Research has demonstrated that men who drink two servings of soy milk every day are 70% less likely to develop prostate cancer. There are no similar findings regarding men who drink cow’s milk.
Protein
Soy milk provides high quality “complete” protein, as does cow’s milk.
Calcium
Natural soy milk does not contain much calcium. In general, 100 grams of soy milk contains 4 mg of calcium. More and more soy milk products, however, are being fortified with calcium.
The debate of soy milk vs cow milk will likely continue for years. The bottom line is, both milks provide vitamins, minerals, and nutrients, but only soy milk has been found to actually improve the health of its drinkers.
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