The U.S. Department of Agriculture recommends the average adult consume three 8 oz. servings of milk, or related dairy product, per day to meet his calcium and protein needs. Dairy products include all products derived from milk that retain their calcium content. Many people cannot tolerate traditional milk, due to an allergy to the milk protein casein or intolerance to lactose -- the sugar found in milk. Soy milk -- a milk-like substance derived from soybeans -- provides a high protein alternative to milk that does not contain lactose. Although in its natural state soy milk does not contain calcium, some manufacturers add vitamins and minerals, including calcium, to soy milk.
Lactose Intolerance
The milk sugar lactose consists of two simple sugars known as glucose and galactose. During the process of digestion, enzymes in your intestines must break down the lactose into its simple forms for absorption. A specialized enzyme known as lactase breaks down the lactose. Many adults become lactose intolerant when they fail to produce enough lactase. Those with lactose intolerance experience mild to severe abdominal pain and bloating, gas, diarrhea and vomiting 30 minutes to 2 hours after consuming a milk product, according to the National Digestive Diseases Information Clearinghouse.
Soy Milk Production
Soy milk comes from soybeans -- a nutrient-rich legume that produces a variety of edible and non-edible products. To produce soy milk, you must soak soybeans overnight. The following day pour off the water, rinse the beans and then grind them up. Add water to the ground up beans and then bring to a boil. This creates an extract of the beans and pulls the protein from the beans into the milk-like substance. After boiling, filter the milk to remove any remaining pulp. Because lactose only occurs in milk produced by the mammary glands of mammals such as cows, goats, sheep and humans, soy milk contains no lactose.
Calcium Needs
The human body requires calcium to produce and maintain strong bones and teeth. Calcium also functions as an electrolyte helping to transmit nerve impulses between muscle, nerves and the brain. Calcium supports the production of necessary enzymes and hormones and regulates the amount of fluid in and out of the cells. The National Institute of Medicine Food and Nutrition Board recommends the average adult consume 1,000 to 1,200 mg of calcium per day. Dairy products including milk serve as the best source of calcium.
Dairy Vs. Soy Milk
Because the average person consumes approximately 75 percent of his daily recommended intake of calcium in dairy products, according to the Linus Pauling Institute, those who cannot drink milk must increase their intake of other calcium sources. Soy milk serves as a good substitute for dairy milk as it can be used on hot or cold breakfast cereals, in cream sauces, in soups and or to make delicious pancakes or waffles. Many commercially available soy milk products are fortified with additional vitamins and minerals including calcium. When choosing a soy milk, read the nutrition label to determine which contain calcium.
References
- U.S. Department of Agriculture: What's In the Milk Group
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance
- National Sustainable Agriculture Information Service: Soyfoods -- Adding Value to Soybeans
- Linus Pauling Institute: Calcium
- National Institutes of Medicine: Food and Nutrition Board: Daily Recommended Intakes
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