While cow's milk was a popular drink in the past, soy milk is replacing it in many households. There are many reasons for this switch, from lactose intolerance to the different levels of fat. Both types of milk have nutritional value. It is basically a matter of preference as to which one you choose. If you prefer cow's milk, however, choose the low-fat variety.
Nutrients to Limit
If you are limiting fat and calories in your diet for optimum health, you may want to choose soy milk. Compared to soy milk, cow's milk contains high amounts these nutrients, according to statistics published by LIVESTRONG.COM MyPlate. One cup of whole cow's milk contains 160 calories, whereas the same about of soy milk has 110. Cow's milk contains 8 g fat, 5 g of which are saturated, and 35 mg of cholesterol. Comparatively, soy milk has 5 g of fat, 0.5 g of which are saturated, and 0 mg of cholesterol. Both cow's and soy milk have high levels of sodium, with 125 mg and 120 mg respectively. Cow's milk has 12 g of sugar, compared to soy milk's 6 g.
Additional Nutrients
In terms of other nutrients, cow's milk has 13 g of carbohydrates, whereas soy milk has 8 g. Cow's milk has no fiber and soy milk has 1 g. Some people worry that soy milk does not provide as much protein as cow's milk, but soy milk has 7 g compared to cow milk's 8 g. Both types are sources of complete protein. Cow's milk has 6 percent of the Daily Value of vitamin A, 2 percent DV of vitamin C and no iron. Soy milk has 20 percent DV of vitamin A, 35 percent DV of vitamin C and 6 percent DV of iron. As with protein, many people are concerned that they won't get enough calcium without cow's milk, but soy milk has 35 percent of the Daily Value of calcium, compared to cow's milk's 30 percent. While soy milk has more of many of these nutrients, cow's milk still provides a significant portion of them.
Low Fat Varieties
While whole cow's milk is high in fat and cholesterol, you can choose low-fat and fat-free varieties to take in valuable nutrients without overindulging in the ones you want to limit. A one-cup serving of nonfat milk has half the calories of whole, with 80 calories. It has no fat and only 5 mg of cholesterol. Soy milk brands also offer low-fat varieties. A one-cup serving has 70 calories, 2 g of fat, none of which is saturated, and no cholesterol.
Hormones
Soy is considered a phytoestrogen, meaning that it is derived from plants but mimics estrogen in the body. Although many people have worried about the effects this might have on both men and women, a 2002 article in the "Journal of Nutrition" notes that soy seems to benefit premenopausal women by extending the length of the menstrual cycle and lowering levels of sex hormones, possibly preventing cancer. In men, soy does not seem to affect semen or plasma hormones, as had been theorized. However, more research is needed on soy's possible hormonal effects, as not enough research has been conducted. A February 2010 study in "Pediatrics International" shows that the estrogen and progesterone found in cow's milk significantly affects hormones in men, women and children drinking the milk. However, more research is needed on this topic as well as for soy milk.
References
- LIVESTRONG.COM MyPlate: Milk
- LIVESTRONG.COM MyPlate: Soymilk
- LIVESTRONG.COM MyPlate: Skim Milk
- LIVESTRONG.COM MyPlate: Silk Light Soymilk -- Plain
- "Journal of Nutrition"; Hormonal Effects of Soy in Premenopausal Women and Men; Mindy S. Kurzer; March 2002
- "Pediatrics International"; Exposure to Exogenous Estrogen Through Intake of Commercial Milk Produced From Pregnant Cows; K. Maruyama, et al.; February 2010
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