Does soy milk have lactose?

In this article, we will answer the question “Does soy milk have lactose?”, what is the difference between lactose-free milk and soy milk, and how to compare almond milk and soy milk.

Does soy milk have lactose?

No, soy milk does not contain lactose. The main ingredients of soy milk are protein, lipid, and glucide. Therefore soy milk is a suitable alternative to cow milk for individuals with lactose intolerance.

What is the difference between lactose-free milk and soy milk? 

Lactose content

Lactose intolerance is a very prevalent phenomenon, affecting about 65% of the world’s population. Individuals with lactose intolerance cannot digest lactose due to the lack of lactase enzyme that breaks down the lactose or milk sugar.

Such people experience nausea, vomiting, diarrhea, or stomach pain after consuming lactose. For such people, lactose-free milk and soy milk are great lactose-free options. 

Soy milk naturally lacks lactose since it comes from soybeans. On the other hand, lactose-free milk is dairy-based but has its lactose digested due to the added lactase enzyme.

Calcium 

The calcium content of the lactose-free milk and the regular milk is the same. Soy milk is naturally a poor source of calcium. To compensate, manufacturers fortify soy milk with added calcium. The portable so that the fortified calcium has poor bioavailability. 

Your body can only absorb 75% of the calcium from fortified soy milk. To get the maximum calcium from soy milk, choose varieties or brands that have a higher percentage of calcium added to them compared to regular milk.

Vitamin D 

Lactose-free milk undergoes extensive processing which destroys much of the vitamin content of milk. To compensate, lactose-free milk is fortified with vitamin D. 

Vitamin D is crucial to the absorption of calcium in your body. Vitamin deficiency leads to poor calcium absorption and subsequently weak bones.

Soy milk is a good source of vitamin D. Some manufacturers fortify their soy milk with Vitamin D. Read the label to tell how much vitamin D your soy milk contains.

Proteins and fats 

Cow milk contains proteins, saturated fat, and cholesterol. Whereas soy milk does not contain any cholesterol. The fat and protein content of the soy sauce is low. The low-fat content of soy milk may give it an edge over regular milk. 

But low-fat soy milk is also available for those who want to cut their fat intake without compromising on the protein. A high fat and cholesterol intake increased the risk of atherosclerotic disease.

What is the difference between almond milk and soy milk: Which is better? 

Health benefits of almond milk 

Raw almonds are packed with proteins, antioxidants, healthy fats, vitamins, and fiber. These nutrients get extracted in the almond milk as well except the fiber. The high monounsaturated fat content of the almond milk makes it suitable for weight loss.

Monounsaturated fats reduce the LDL (bad) cholesterol levels in the blood, thus lowering the risk of obesity, heart disease, and certain cancers. 

Health benefits of soy milk 

Just like almond milk, soy milk boasts higher monounsaturated and polyunsaturated fats than saturated fats. Cow milk has a high saturated fat content. This has given cow milk quite a bad reputation for promoting weight gain and increasing the risk of chronic diseases.

The protein and the overall nutritional profile of soy milk are comparable to that of regular milk. Unlike cow milk, soy milk does not contain any cholesterol.

The powerful antioxidants, called isoflavones, present in soy milk reduce inflammation and lower the risk of cancer. Soy protein has been found to be effective at lowering blood LDL levels.

Nutrition 

The following table compared the nutritional profile of soy milk and almond milk.

Soy milk, 100 gAlmond milk, 100 g
Calories 3815
Macronutrients 
Protein 3.55 g1.11 g
Total fat 1.88 g1.22 g
Carbohydrate 1.29 g0.34 g
Dietary fiber <0.45 g<0.45 g
Sugar 0.56 g0 g
Minerals
Calcium 101 mg173 mg 
Iron 0.54 mg0.29 mg
Magnesium 21.5 mg6.8 mg
Phosphorus 61 mg30 mg
Potassium 158 mg31 mg
Sodium 34 mg60 mg
Vitamins 
Riboflavin 0.084 mg0.033 mg
Vitamin A 58 micrograms 41 micrograms 
Vitamin D27.2 IU37.1 IU

Uses of almond and soy milk

Almond and soy milk can be used interchangeably. You can drink them as-is or add them to your coffee, tea, or cereal bowls. Many people prefer the subtly sweet taste of almond milk for drinking and soy milk in cooking, cereals, and drinks.

Plant-based milk is a great alternative to regular milk in baking. They result in lighter baked products. To make the desserts thick, you may need a larger quantity of almond or soy milk than regular milk.

Conclusion 

In this article, we answered the question “Does soy milk have lactose?”, what is the difference between lactose-free milk and soy milk, and how to compare almond milk and soy milk.

References 

https://www.sciencedirect.com/topics/food-science/soya-milk#:~:text=Soy%20milk%20has%20comparable%20amount,for%20people%20with%20lactose%20intolerance
https://healthyeating.sfgate.com/lactosefree-milk-vs-soy-milk-3607.html
https://www.medicalnewstoday.com/articles/324746#health-benefits

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.