Many people know that drinking milk can supplement calcium, but because our country is mostly lactose intolerant people. According to the “National Lactose Intolerance Survey” activity, there are about 310 million people in who are lactose intolerant, of which 44.3% are male and 55.7% are female. Can I use soy milk instead of milk to supplement calcium?
When these people drink milk, a substance called lactase in milk cannot be digested and decomposed, and the induced non-infectious diarrhea is called lactose intolerance in medicine, that is, people will have varying degrees of lactose intolerance. diarrhea, abdominal pain, diarrhea, general malaise, fart and a series of physical discomforts.
But milk is the best source of calcium supplementation. There is a minimum of 100mg calcium in every 100 grams of pure milk. Among various foods, milk is the first calcium supplement, and it is easily digested and absorbed by the body. People with lactose intolerance cannot drink milk for calcium supplementation, can they replace it with soy milk?
Can soy milk replace milk for calcium?
According to the nutritional value of soy milk, soy milk is indeed a good drink, rich in vegetable protein, dietary fiber, vitamin B group, vitamin D, phosphorus, potassium, magnesium, calcium, etc. Compared with milk, the advantage of soy milk is that it has a higher dietary fiber content, while milk has almost no. Soy milk is a good choice for people with long-term poor defecation and constipation.
In addition, the content of unsaturated fatty acids in soy milk is high, and the overall calorie is still low. If it is not based on calcium supplementation, it is more suitable to drink soy milk, and it is more suitable for patients with three highs. But in terms of calcium supplementation, soy milk has no advantages over milk.
According to different varieties of soy milk, such as soybean milk, black soy milk, etc., the calcium content per 100 grams is not high, about 2mg~30mg, far less than milk. Moreover, in terms of production methods, soy milk is also soaked with an appropriate amount of beans and ground with water, and the calcium content is not as good as that of milk.
Therefore, it is not recommended that you use soy milk instead of milk to supplement calcium. Of course, soy milk is still worth drinking. However, in addition to drinking milk, you might as well drink a cup of soy milk every day, because soy milk has another benefit. It is rich in natural estrogen, which can play a two-way regulating effect in the body.
Especially women in menopause and menstrual period, if they feel physical discomfort due to changes in estrogen, including dysmenorrhea, insomnia, irritability, hot flashes, excessive sweating, menopausal syndrome, etc., they may wish to take dietary therapy, that is, drink soy milk. Or eat related soy products, such as tofu, dried tofu, yuba, dried beans and so on.
As for everyone’s daily calcium supplementation, dairy products should still be the main products. According to the recommendation of the 2022 edition of the “Dietary Guideline Residents”, the amount of dairy products that each person drinks every day should reach 300~400ml, including milk, yogurt, cheese, etc. Calcium supplementation is the main way to prevent osteoporosis.
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