Taste: Unsweetened rice milk is a sweet dairy-free alternative that is slightly gritty due to the remnants of rice pulp. Nutrition: It is one of the “mildest” dairy-free alternatives in terms of allergy reactions, however it is also high in carbs, sugar, calories, and low in protein in comparison to other dairy-free milk alternatives. G of protein per cup and 45% DV of calcium, soy milk is an excellent. Replacement for cow's milk for those who are dairy or lactose intolerant. Made from water and soybeans, making it a little thicker than cow's milk.

Soy milk or soymilk is a plant-based drink produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates. It is a stable emulsion of oil, water, and protein. Its original form is a natural by-product of the manufacture of tofu. It became a common beverage in Europe and North America in the later half of the 20^th century, especially as production techniques were developed to give it taste and consistency more closely resembling dairy milk. Along with similar vegetable-based 'milks', like almond and rice milk, soy milk may be used as a substitute for dairy milk by individuals who are vegan or lactose intolerant.

Names[edit]

In China, the usual term doujiang (lit.'bean broth') is used for the traditional watery and beany beverage produced as a by-product of the production of tofu, whereas store-bought products designed to imitate the flavor and consistency of dairy milk are more often known as dounai ('bean milk'). In other countries, there are sometimes legal impediments to the equivalents of the name 'soy milk'. For example, in the European Union, 'Milk' means exclusively the normal mammary secretion obtained from one or more milkings without either addition thereto or extraction therefrom'.^[4] Often, only cow's milk is allowed to be named 'milk' on its packaging, and any other milks must state the name of the respective animal: 'goat milk' or 'sheep milk'. In such jurisdictions, the manufacturers of plant milks typically label their products the equivalent of 'soy beverage' or 'soy drink'.

History[edit]

Soybeans originated in northeastern China and appear to have been domesticated around the 11th centuryBC,^[5] but its use in soups and beverages are only attested at much later dates. Soy gruel was first noted in the 3rd centuryBC,^[6][5][a] soy 'wine' in the 4th century,^[8][9] and a tofu broth (doufujiang) c. 1365 amid the collapse of the MongolYuan.^[1][2][3] As doujiang, this drink remains a common watery form of soy milk in China, usually prepared from fresh soybeans. Its popularity increased during the Qing dynasty, apparently due to the discovery that gently heating doujiang for at least 90 minutes hydrolyzed its raffinose and stachyose, oligosaccharides which can cause flatulence and digestive pain among lactose-intolerant adults.^[10][11] By the 18th century, it was popular enough that street vendors were hawking it;^[12] in the 19th, it was also common to take a cup to tofu shops to get hot, fresh doujiang for breakfast. It was already often paired with youtiao, which was dipped into it.^[13] The process was industrialized in early Republican China. By 1929, two Shanghai factories were selling over 1000 bottles a day and another in Beijing was almost as productive itself.^[14] Following disruption from the Second World War and the Chinese Civil War, soy milk began to be marketed in soft drink-like fashion in Hong Kong, Singapore, and Japan in the 1950s.^[15]

The first non-dairy milk—almond milk—was created in the Levant around the 13th century^[16] and had spread to England by the 14th.^[17] Soymilk was mentioned in various European letters from China beginning in the 17th century.^[18] 'Soy milk' entered the English language (as 'soy-bean milk') in an 1897 USDA report.^[19][20] Li Yuying established Caséo-Sojaïne, the first soy milk 'dairy', in Colombes, France, in 1910; he received the first British and American patents for soy milk's manufacture in 1912 and 1913.^[14] J.A. Chard began production of 'Soy Lac' in New York City, United States, in 1917.^[14] Harry W. Miller—an American businessman forced to relocate his factory from Shanghai owing to World War II—was similarly compelled by the USDA and the US dairy industry to use the term 'Soya Lac' rather than 'soy milk'.^[14]John Harvey Kellogg had been working with what he called 'soymilk' at his Battle Creek Sanitarium since 1930, but was similarly compelled to market his acidophilus-enriched beverage as 'Soygal' when it began commercial production in 1942.^[21] A string of 40 court cases against Rich Products between 1949 and 1974 finally established that non-dairy 'milks' and imitation dairy products were 'a new and distinct food', rather than inferior and illegal knock-offs.^[14]Cornell researchers established the enzymelipoxygenase's responsibility for soy milk's 'beany' flavor in 1966; the same research established a process for reducing or eliminating it from commercial products.^[22] With Tetra Pakcartons extending its shelf-life, Hong Kong-based Vitasoy reintroduced soy milk to the US market in 1980 and brought it to 20 other countries within a few years.^[22]Alpro similarly began production in Belgium in 1980, quickly becoming Europe's leading producer.^[22] New production technology and techniques began to permit soy beverages with an appreciably more milk-like flavor and consistency in the mid-1980s.^[23]

Nutrition[edit]

A cup (243 ml) serving of a generic unsweetened commercial nutrient-fortified brand of soy milk provides 80 calories from 4 g of carbohydrates (including 1 g of sugar), 4 g of fat and 7 g of protein.^[25] This processed soy milk contains appreciable levels of vitamin A, B vitamins, and vitamin D in a range of 10 to 45% of the Daily Value, with calcium and magnesium also in significant content.^[25] It has a glycemic index of 34±4.^[27]

Taste[edit]

Soy milk flavor quality differs according to the cultivar of soybean used in its production.^[28] Even in China, the desirable sensory qualities are a mouthfeel (smooth but thick), color (off-white), and appearance (creamy) resembling milk.^[29] These traits—along with a pleasing aroma—are positively correlated with a soy milk's content of proteins, soluble solids, and oil.^[29] In the United States, testing suggests consumers prefer viscous soy milk with sweet aromatic flavors like vanilla and actively dislike the 'beany' or 'brothy' flavors resembling traditional doujiang.^[30]

Preparation[edit]

Soy milk is made from whole soybeans or full-fat soy flour.^[31] The dry beans are soaked in water for a minimum of three hours up to overnight depending on the temperature of the water. The rehydrated beans then undergo wet grinding with enough added water to give the desired solids content to the final product which has a protein content of 1–4%, depending on the method of production.^[31] The ratio of water to beans on a weight basis is 10:1 for traditional soy milk.^[31] The resulting slurry or purée is brought to a boil in order to improve its taste properties by heat inactivating soybean trypsin inhibitor, improve its flavor, and to sterilize the product.^[31] Heating at or near the boiling point is continued for a period of time, 15–20 minutes, followed by the removal of insoluble residues (soy pulp fiber) by filtration.^[31] Processing requires the use of an anti-foaming agent or natural defoamer during the boiling step. Bringing filtered soy milk to a boil avoids the problem of foaming. It is generally opaque, white or off-white in color, and approximately the same consistency as cow's milk.^[31] Quality attributes during preparation include germination time for the beans used, acidity, total protein and carbohydrates, phytic acid content, and viscosity.^[31]

Consumption[edit]

Soy milk is a common beverage in East Asian cuisines. In Chinese cuisine, 'sweet' soy milk is made by adding cane sugar or simple syrup. 'Salty' or 'savory' soy milk is often combined with chopped pickledmustard greens, driedshrimp, youtiaocroutons, chopped spring onions, cilantro, pork floss, and/or shallots, along with vinegar, sesame oil, soy sauce, and/or chili oil. Both are traditional breakfast foods, served hot or cold depending on the season or personal preference. At breakfast, it is often accompanied by starchycarbohydrate-rich foods like mantou (a thick, fluffy kind of roll or bun), youtiao (deep-fried dough sticks), and shaobing (sesame flatbread).

Japanese cuisine uses soy milk to make yuba and as an occasional base for nabemono.

In Korean cuisine, soy milk is used as the broth for making kongguksu, a cold noodlesoup eaten mostly in summer.

In the west, soy milk is found in many vegan and vegetarian food products and can be used as a replacement for cow's milk in many recipes. Soy milk is also used in making imitation dairy products such as soy yogurt, soy cream, soy kefir and soy-based cheese analogues.

Ecological impact[edit]

Using soybeans to make milk instead of raising cows may be ecologically advantageous.^[32] Cows require much more energy in order to produce milk, since the farmer must feed the animal, which can consume up to 24 kilograms (53 lb) of food in dry matter basis and 90 to 180 litres (24 to 48 US gal) of water a day, producing an average of 40 kilograms (88 lb) of milk a day. Legumes, including the soybean plant, also replenish the nitrogen content of the soil in which they are grown.

The cultivation of soybeans in South America is a cause of deforestation^[33] (specifically in the Amazon rainforest) and a range of other large-scale environmental harm.^[34] However, the majority of soybean cultivation worldwide, especially in South America where cattle farming is widespread, is intended for livestock fodder rather than soy milk production.^[33]

See also[edit]

• Tofu (soy milk curd)

Notes[edit]

1. ^This is sometimes used to argue for an earlier date for soy milk itself.^[7]

References[edit]

1. ^ ^abHan Yi, Yiya Yiyi. (in Chinese)
2. ^ ^abShurtleff & al. (2013), pp. 5 & 23–4.
3. ^ ^abShurtleff & al. (2014), p. 9.
4. ^'Document 32013R1308: Regulation (EU) No 1308/2013 of the European Parliament and of the Council of 17 December 2013 Establishing a Common Organisation of the Markets in Agricultural Products..', EUR-Lex, Brussels: European Union, 20 December 2013.
5. ^ ^abShurtleff & al. (2014), p. 5.
6. ^Xun Kuang, Xunzi. (in Chinese)
7. ^Huang, 2008 & 51–2.
8. ^Wang Xizhi, Shijiu. (in Chinese)
9. ^Shurtleff & al. (2014), p. 7.
10. ^Shurtleff & al. (2013), pp. 23–4.
11. ^Huang (2008), p. 52.
12. ^Shurtleff & al. (2013), p. 29.
13. ^Shurtleff & al. (2013), pp. 5 & 33.
14. ^ ^abcdeShurtleff & al. (2013), p. 6.
15. ^Shurtleff & al. (2013), pp. 7–8.
16. ^Muhammad bin Hasan al-Baghdadi (1226), The Book of Dishes [كتاب الطبيخ, Kitab al-Ṭabīḫ], Baghdad. (in Arabic)
17. ^The Forme of Cury, London, 1390.
18. ^Shurtleff & al. (2013), p. 5.
19. ^Langworthy (1897).
20. ^Shurtleff & al. (2009), p. 174.
21. ^Shurtleff & al. (2004).
22. ^ ^abcShurtleff & al. (2013), p. 8.
23. ^Shurtleff & al. (2013), pp. 8–9.
24. ^'Milk, whole, 3.25% milkfat, with added vitamin D'Archived 2018-03-16 at the Wayback Machine, United States Department of Agriculture, Agricultural Research Service.
25. ^ ^abc'Basic Report: 16222, Soymilk (All Flavors), Unsweetened, with Added Calcium, Vitamins A and D', USDA Food Composition Database, Washington: US Department of Agriculture, Agricultural Research Service, 2016.
26. ^'Beverages, almond milk, unsweetened, shelf stable'Archived 2017-08-20 at the Wayback Machine, United States Department of Agriculture, Agricultural Research Service.
27. ^Atkinson & al. (2008).
28. ^Shi & al. (2015).
29. ^ ^abMa & al. (2015).
30. ^Lawrence & al. (2016).
31. ^ ^abcdefgJiang, S.; Cai, W.; Xu, B. (2013). 'Food quality improvement of soy milk made from short-time germinated soybeans'. Foods (Basel, Switzerland). 2 (2): 198–212. doi:10.3390/foods2020198. PMC5302266. PMID28239109.
32. ^'Livestock's long shadow – Environmental issues and options; Chapter 2, Livestock in geographic transition'(PDF). United Nations, Food and Agriculture Organization, Rome. 2006.
33. ^ ^ab'Soy is Everywhere'. World Wildlife Fund. Retrieved 14 August 2015.
34. ^'Environmental & social impacts of soy'. World Wildlife Fund. Retrieved 14 August 2015.

Further reading[edit]

• Lawrence, S.E.; et al. (2016), 'Preference Mapping of Soymilk with Different U.S. Consumers', Journal of Food Science, Vol. 81 (No. 2): S463–76, doi:10.1111/1750-3841.13182, PMID26677062.
• Shurtleff, William; et al. (2014), History of Soybeans and Soyfoods in China and Taiwan and in Chinese Cookbooks, Restaurants, and Chinese Work with Soyfoods outside China, 1024 BCE to 2014(PDF), Lafayette: Soyinfo Center.

Not too long ago, the only thing you could expect to drown your cereal in was whole cow's milk. Now, cow's milk comes in all sorts of varieties: whole milk, 2 percent, 1 percent, skim (fat-free), and even lactose-free milk.

For people with dietary or allergy concerns, there are also alternatives to cow's milk. Almond, soy, rice, and coconut 'milk' are popular plant-based milk alternatives. They're becoming even more available in stores across the United States.

Goat's milk is less common in stores in the United States, but is another good choice for some people.

Each type of milk has its advantages and disadvantages, depending on a person's diet, health, nutritional needs, or personal taste preferences.

For example, people in key development years — children older than 2 years, teens, and pregnant women — need proteins, vitamin D, and calcium. These are abundant in cow's milk.

On the other hand, people who need to watch their calories or saturated fat intake, such as for weight reasons or heart health problems, should look to other options. Whole cow's milk contains more calories and saturated fat than any other milk, aside from goat's milk.

Look at the differences in these popular types of milks to determine which best suits your needs. With all varieties, choose the unsweetened versions. Milk and milk alternatives can double their amount of sugar if they are sweetened with added sugars.

Milk and milk alternatives: Nutrition comparison per 8 fluid ounces

Whole milk is cow's milk with none of the fat removed. One cup contains about:

• 150 calories
• 12 grams of carbohydrates in the form of lactose (milk sugar)
• 8 grams of fat
• 8 grams of protein

None of the milk's natural components are removed. That means whole milk is high in natural proteins, fat, and calcium. Milk sold in the United States is usually fortified with vitamin A and vitamin D, as well.

Other cow's milk has the same amount of carbohydrates and protein, with some or all of the fat removed. While whole milk has 150 calories in one cup, 1 percent milk has 110 calories, and skim milk has just 80 calories.

Fat-free milk has all of the nutritional benefits of whole milk — protein, calcium, vitamins, and minerals — without the saturated fat and calories. However, absorption of some vitamins may be reduced due to the lack of fat.

Lactose-free milk is processed to break down lactose, a natural sugar found in milk products.

Lactose-free milk is also a good source of protein, calcium, vitamins, and minerals. The total and saturated fat contents of lactose-free milk vary, as it comes in 2 percent, 1 percent, and fat-free varieties.

Pros of cow’s milk

• Whole milk can provide essential proteins, extra calories from fats, as well as vitamins and minerals for infants and older adults.
• Lactose-free versions are available for people who have a lactose intolerance.
• Cow’s milk, including grass-fed and low-heat pasteurized options, is widely available in grocery stores and convenience stores.

Cons of cow’s milk

• The versions that aren’t fat-free are higher in saturated fats and calories.
• The protein in cow’s milk is a common allergen for babies, children, and adults.
• Some people have ethical concerns about modern dairy farming practices.

Almond milk is made from ground almonds and filtered water. It may also contain starches and thickeners to improve its consistency and shelf life. People who are allergic to almonds or nuts should avoid almond milk.

Almond milk is lower in calories than other milks, as long as it is unsweetened. It's also free of saturated fat, and it's naturally lactose-free.

Per cup, unsweetened almond milk has:

• about 30 to 60 calories
• 1 gram of carbohydrates (sweetened varieties have more)
• 3 grams of fat
• 1 gram of protein

Even though almonds are a good source of protein, almond milk is not. Almond milk is also not a good source of calcium. However, many brands of almond milk are supplemented with calcium and vitamin D.

Pros of almond milk

• It’s low in calories and contains no saturated fat.
• It’s a good source of vitamin A and can be fortified to be a good source of calcium and vitamin D.
• It’s vegan and naturally lactose-free.

Cons of almond milk

• It’s not a good source of protein.
• It may contain carrageenan, which may cause digestive issues in some people.
• There are some environmental concerns about the amount of water used to cultivate almonds.

Soy milk is made from soybeans and filtered water. Like other plant-based milk alternatives, it may contain thickeners to improve consistency and shelf life. 2014 forest hills drive north carolina.

One cup of unsweetened soy milk has:

• about 80 to 100 calories
• 4 grams of carbohydrate (sweetened varieties have more)
• 4 grams of fat
• 7 grams of protein

Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose.

Soybeans and soy milk are a good source of protein, calcium (when fortified), and potassium. Probiotic or fermented soy milk is also available. It's an even better choice, especially for people with high blood pressure.

However, too much soy may be a problem for people with thyroid disease or other conditions.

And a 2008 Harvard study showed that higher intakes of soy-based foods caused fertility problems and lower sperm counts. Soy is also a common allergen. People who are allergic to soy should not drink soy milk.

Pros of soy milk

• It’s a good source of protein, vitamin A, vitamin B-12, potassium, and isoflavones, plus it can be fortified with calcium and vitamin D.
• It contains as much protein as cow's milk, yet is lower in calories than whole milk and about equal to the calories in 1 percent or 2 percent milk.
• It contains very little saturated fat.

Cons of soy milk

• Soy is a common allergen for both adults and children.
• Too much soy may be a problem for people with thyroid conditions.
• Most of the soy produced in the United States comes from genetically modified plants, which is a concern to some.

Rice milk is made from milled rice and water. As with other alternative milks, it frequently contains additives to improve consistency and shelf stability.

It's the least likely of all of milk products to cause allergies. That makes it a good choice for people with lactose intolerance or allergies to milk, soy, or nuts.

Rice milk contains the most carbohydrate per cup, providing about:

• 120 calories
• 22 grams of carbohydrate
• 2 grams of fat
• little protein (less than 1 gram)

While rice milk can be fortified with calcium and vitamin D, it's not a natural source of either, just like soy and almond milks. Rice has also been shown to have higher levels of inorganic arsenic.

The Food and Drug Administration recommends not relying solely on rice and rice products, especially for infants, children, and pregnant women.

The American Academy of Pediatrics takes a similar stance, suggesting to be sure to focus on variety of foods and to avoid depending on just rice or rice products.

Pros of rice milk

• It’s the least allergenic of milk alternatives.
• It can be fortified to be a good source of calcium, vitamin A, and vitamin D.
• Rice milk is naturally sweeter than other milk alternatives.

Cons of rice milk

• It’s high in carbohydrates, so it’s the least desirable choice for people with diabetes.
• It’s not a good source of protein.
• Eating too much of a rice product may pose a health risk for infants and children due to inorganic arsenic levels.

Coconut milk is made from filtered water and coconut cream, which is made from grated mature coconut flesh. In spite of its name, coconut is not actually a nut, so people with nut allergies should be able to eat it safely.

Coconut milk is more accurately referred to as 'coconut milk beverage' because it's a more diluted product than the type of coconut milk used in cooking, which usually is sold in cans.

As with other plant-based milk alternatives, coconut milk often contains added thickeners and other ingredients.

Coconut milk contains more fat than the other milk alternatives, and nearly all of it is saturated. Each cup of unsweetened coconut milk beverage contains:

• about 50 calories
• 2 grams of carbohydrates
• 5 grams of fat
• 0 grams of protein

Coconut milk beverage does not naturally contain calcium, vitamin A, or vitamin D. However, it can be fortified with these nutrients.

Coconut products have become more popular in recent years, partly because they contain medium-chain triglycerides, a type of fat.

Some research suggests this type of saturated fat may actually help with weight loss. However, saturated fats in general are associated with increased risk of heart problems, so further research is needed.

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Pros of coconut milk

• It rarely causes allergies.
• It can be fortified to be a good source of calcium, vitamin A, and vitamin D.
• The fat in it may actually promote weight loss.

Cons of coconut milk

• It’s high in saturated fat.
• It’s not a good source of protein.
• It may contain carrageenan, which may cause digestive issues in some people.