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Do you consume soy milk on a regular basis? Soy milk is full of essential nutrients and is a source of complete protein for vegns and vegetarians. However, some people avoid taking soy milk as several compounds similar to the female hormone estrogen are present in soy milk. In spite of having several cons, the pros of drinking soy milk are significant and essential for maintaining good health.
- Nutrients in soy milk: Soy milk contains protein in large amounts and is fortified with micro nutrients such as vitamin D, calcium, phosphorous, vitamin A, vitamin B 12 and Riboflavin. One cup of soy milk contains about 8 grams of protein. Soy milk also contains Alpha Linolenic Acid or ALA, an Omega-3 fatty acid, which the body requires for proper functioning. The micro nutrients contained in soy milk are similar to those present in cow milk.
- It is lactose-free: Cow milk contains lactose, which is a natural sugar and many people find it hard to digest it. Soy milk is completely lactose free. Hence, if you have a milk allergy or are lactose intolerant, soy milk serves to be an ideal nutritional replacement without having any negative side effects on your body.
There are several health benefits, which are obtained by drinking soya milk. It is free of dietary cholesterol, trans fat and saturated fat, which indicates that your risk of heart disease is reduced. Drinking 25 grams of soy milk as a part of a healthy diet prevents the occurrence of heart diseases. Soy contains isoflavones which help in the prevention of hormone associated cancers such as breast cancer, prostate cancer and endometrial cancer.
In spite of having several health benefits, there are some potential concerns associated with soy milk and its consumption. According to some studies, soy can affect or impact fertility in men. Soy may also increase the activity of thyroid hormone and reduce thyroid function. Moreover, milk is considered to be more effective than soy protein in boosting lean muscle mass.
Soy milk accounts for being one of the most ideal non dairy milk varieties, if you are concerned about matching its nutrient content with cow’s milk. Recently, there have been some controversies regarding the benefits of soy milk as GMOs or genetically modified organisms are used in it. However, there are many soy milk manufacturing brands which do not use GMOs. Moreover, there is no evidence about GMOs being harmful to the body. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.
With the growing market for organic products, there is a widespread confusion on which product to choose. The same dilemma holds good in selecting the type of bread. White bread or Brown Bread? People are not sure which one to eat to stay healthy. A few quick facts about the two types of bread and which one should be consumed to stay healthy, are given below
White bread is made out of refined wheat flour that has nothing to offer for the body. During the process of making white bread, the bran and wheat germ is removed from the wheat flour and Potassium Bromate, Benzoyl Peroxide or Chlorine Dioxide gas are used for bleaching to generate the whiteness. Potassium Bromate is highly dangerous if consumed in large doses. Chlorine dioxide is also used as a pesticide and is considered hazardous to the environment. When a large amount of white bread is consumed, the refined carbohydrates generate high levels of insulin thus, resulting in higher chances of weight gain. In spite of being globally popular, white bread is highly unhealthy for your body. It is completely devoid of nutrients and it is as harmful as table sugar for the digestive system.
The American Academy of Pediatrics has revealed that whole wheat brown bread is rich in nutrients compared to the white bread. One major factor contributing to the above-mentioned fact is the amount of fiber present in whole wheat brown bread. The increased fiber content slows down the digestion process and thereby, reduces the effect on blood sugar and production of insulin. Other nutrients that are present in brown bread include vitamin B6, E, Folic acid, Zing, Copper and Manganese. Brown bread has lesser amount of calcium as compared to white bread. Many manufacturers claim that they produce brown bread with the same amount of calcium as in white bread. Whole wheat bread contains Phytonutrient also called as plant lignans that have been observed to protect against heart diseases and breast cancer.
Things to consider while buying Brown Bread
The declining demand for white bread has forced a lot of manufacturers to use caramel as a coloring agent to darken white to brown bread. So buyers need to carefully look for the ingredients mentioned in the packing to ensure that they are buying the right product. It is important to check the first ingredient to see whether it is whole wheat or whole meal flour. If the word "enriched" is used, it means that the same flour used for white bread is used. Look for the bread with the minimum ingredients to ensure that you get maximum nutrients and very little additives. Also, make sure the amount of the following ingredients are as given below; sodium should be lesser than 401mg, saturated fat should be 1gm and fiber needs to be 4gm per 2 slices of serving.
To conclude, when it comes to organic and fitness oriented scenarios, brown is always better than white. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.