如何選擇豆漿或豆奶補充蛋白質？

As public health awareness increases, more and more people are forgoing greasy, meaty foods and opting instead for soy milk as a protein source. However, while many soy milk products on the market may seem similar, their protein content varies significantly. Choosing the wrong product can not only fail to provide effective nutrition but may also lead to unhealthy protein intake.Excessive caloriesFood additives can undermine health needs.

Have you ever been confused about the difference between "soy milk" and "soy beverage"? In fact, although there are many brands of packaged soy-based beverages and instant soy milk powder on the market, according to the national standard (CNS), there are only two categories: "soy beverage" and "modified soy beverage." Soy beverage must be made from soybeans and processed into a milky beverage, with a protein content of at least 2.61 TP4T. Modified soy beverage, on the other hand, requires a soy milk content of at least 501 TP4T, can be mixed with soy protein, and must maintain a protein content of at least 21 TP4T. It's important to note that the national standard does not have a separate category for "soy milk," because soy beverage is synonymous with what people commonly refer to as "soy milk," meaning a milky beverage made purely from soybeans, not a "mixture of soy milk and cow's milk." This confusion has led many people to misjudge the actual protein content of soy beverages.

The Dong Foundation's Food Nutrition Center conducted a survey of 115 soy-based beverages sold in convenience stores and supermarkets. The results showed that two products labeled "XX Soy Milk" had a protein content below 21 TP4T, failing to even meet the basic standards for prepared soy milk. While most soy milk products met protein content standards, the sugar content issue was significant—some soy milks advertised as "slightly sweet" had sugar content almost identical to regular soy milk, failing to meet consumers' expectations."Low sugar" effect。

In response, Chen Hsing-ho, deputy director of the Nutrition Department of the John Tung Foundation, explained that according to the "Precautions for Nutrition Claims on Packaging," the scientific definition of "slightly sweet" is less than 2.5 grams of sugar per 100 ml of beverage; however, some manufacturers use "slightly sweet" as a promotional term in an attempt to create the impression that...Low sugar healthThe Food and Drug Administration (FDA) has also clearly stated that "slightly sweet" is a subjective taste experience and there are currently no relevant regulations to regulate it. This has led many consumers to mistakenly believe that they have chosen a healthy product, while in reality they are still unknowingly consuming too much sugar.

So, how exactly do you choose truly healthy soy milk? Dong Foundation expert Mo Ya-chun points out that while soy milk is indeed a high-quality protein source, it must meet CNS standards—a minimum of 2.6 grams of protein per 100 ml to be considered high-quality soy milk with sufficient concentration. Furthermore, commercially available soy milk packages are mostly between 200 and 400 ml; it is recommended to prioritize sugar-free or lightly sweetened options to avoid excessive sugar intake (in addition to the natural sugars from fruits, vegetables, and milk, added sugar should be kept within a reasonable range daily).

Mo Ya-chun further suggests that when buying packaged soy milk, simply checking the nutrition facts label will easily allow you to choose high-protein, sugar-free products. The real challenge lies in freshly made soy milk sold at breakfast shops and traditional soy milk shops—these products lack packaging and nutrition labels, so you have to actively choose them.Sugar-free versionIn addition, if time permits, the concentration and protein content can be determined through the "heat detection method".

The term "thick enough" here doesn't refer to the thickness of the texture, but rather to the protein content. The specific steps are: pour soy milk into a bowl and heat it over a double boiler. Once a skin begins to form and lines appear on the surface, turn off the heat and time it for 80 seconds. If a complete skin forms on the surface of the soy milk within 80 seconds, it indicates sufficient protein content; if the skin breaks and falls apart, it means the protein content is low. This simple test allows you to quickly understand the healthiness of the soy milk from the vendor, ensuring that every sip effectively replenishes your nutrition.