Courtesy HealthXchange

Soy vs dairy: Is one better than the other?

Proponents of soy milk tout it as a natural, plant-based source of protein and point to research that shows that soy milk lowers LDL (low density lipoprotein), or bad” cholesterol in the body, thereby cutting a person’s risk of developing heart diseases. Soy critics argue that soy contains phytoestrogens, which are thought to increase risk of certain cancers.

How do you, as a consumer, make an informed choice? To help you, we discuss here some important questions about soy and cow’s milk, namely:

1. What is the difference between soy and cow’s milk?
2. Should people with gout avoid soy?
3. Is soy or dairy better for patients with cancer?

Difference between soy milk and cow’s milk (dairy)

Soy is a good source of low-fat and plant-based protein. It is cholesterol-free, has less saturated fat than cow’s milk and lowers the LDL in the body. Cow’s milk, on the other hand, has more calcium than natural soy. Calcium, as we know, helps to build bones and prevents osteoporosis. Cow’s milk also contains more vitamins, such as vitamin B12 and vitamin D.

These days, however, commercially made soy milk is often fortified to have calcium and nutrients similar to cow’s milk. At the same time, cow’s milk now comes in low-fat versions and these sometimes have lower saturated fat than commercial soy milk (see table below).

Both calcium-fortified soy milk and low-fat milk are good sources of protein and calcium. “However, there is evidence that soy products, together with a diet low in​ saturated fat, can help to lower LDL levels, and hence reduce the risk of heart disease,” shares Ms Joey Ho, Dietitian from the Nutrition and Dietetics Department at KK Women’s and Children’s Hospital (KKH), a member of the SingHealth​ group.

​Nutrient ​		​Soy milk	​Milk ​
​Per 250ml	​Natural	​Fortified (High calcium, reduced sugar)	​Full cream	​Low fat, high calcium
​Energy (kcal)	​143	​143	​175	​110
​Protein (g)	​10	​10	​8.3	​8.8
​Fat (g) Saturated fat (g)	​5.5 (0.8)	3.8 (1)	10.6 (6)	2.5 (1)
​Cholesterol (mg)	​0	​0	​29	​63
​Calcium (mg)	​63	​500	​280	​500

If I have gout, should I avoid soy?

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Soy vs Cow’s Milk: Which is Better? – HealthXchange