How to choose soy milk or soy milk for protein supplement?

As public health awareness increases, more and more people are abandoning greasy fish and meat and choosing soy milk as a source of protein. However, the products on the market that claim to be "soy milk" may look similar, but their protein content varies significantly. If you choose the wrong one, not only will you not be able to effectively supplement your nutrition, but you may also end up consumingExcessive heatAnd food additives, let health needs go unmet.

Have you ever been confused about the difference between "soy milk" and "soy milk"? In fact, although there are many names for packaged soy drinks and instant soy milk powder on the market, according to the national standard (CNS), there are only two major categories: "soy milk" and "modulated soy milk". Among them, soy milk must be processed from soybeans to form a milky beverage, and the protein content must reach 2.6% or above; modified soy milk is required to contain more than 50% soy milk and can be modulated with soy protein, and the protein content must be maintained at more than 2%. It is worth noting that there is no independent classification for "soy milk" in the national standard, because soy milk is equivalent to the soy milk in the public's mouth. It refers to a milky beverage made from pure soybeans, not a "mixture of soy milk and milk." This confusion of concepts has also led many people to misjudge the actual protein content of soy milk.

The Tung Foundation's Food Nutrition Center conducted a survey on 115 soy drinks sold in convenience stores and supermarkets. The results showed that two products labeled "XX soy milk" had a protein content of less than 2%, failing to meet the basic standard for reconstituted soy milk. Even though most soy milk products met the protein content standards, the sugar content issue could not be ignored. Some soy milks advertised as "slightly sweet" had sugar levels similar to regular soy milk, failing to meet consumers' expectations.Low sugar effect.

In this regard, Chen Xinghe, deputy director of the Nutrition Department of the Tung Foundation, explained that according to the "Precautions for Nutritional Claims on Packages", the scientific definition of "low sugar" is less than 2.5 grams of sugar per 100 ml of beverage; however, some manufacturers use "slightly sweet" as a promotional word in an attempt to create a "slightly sweet" image.Low sugar and healthyThe FDA also clearly stated that "slightly sweet" is a personal subjective taste experience and there are currently no relevant regulations to restrict it. This has led many consumers to mistakenly believe that they have chosen healthy products, but in fact they are still consuming too much sugar invisibly.

So, how do you choose truly healthy soy milk? Tung Foundation expert Mo Yachun points out that soy milk is indeed a high-quality source of protein, but it must meet the CNS standard—a protein content of more than 2.6 grams per 100 ml—to be considered sufficiently concentrated and high-quality. Furthermore, commercially available soy milk packaging often ranges from 200 to 400 ml. It's recommended to prioritize sugar-free or low-sugar options to avoid excessive added sugar intake (aside from the natural sugars found in fruits, vegetables, and milk, added sugars should be kept within a reasonable daily limit).

Mo Yachun further suggested that when buying packaged soy milk, you only need to carefully check the nutritional information table to easily choose high-protein, sugar-free products. The real challenge lies in the freshly made soy milk sold in breakfast shops and traditional soy milk shops. These products have no packaging and nutritional information. In addition to actively choosingSugar-free versionIn addition, if there is sufficient time, the concentration and protein content can be determined through the "heating test method".

The so-called "sufficiently strong" here isn't determined by thickness, but rather by protein content. To determine the consistency, pour the soy milk into a bowl and heat it over water. Turn off the heat when a crust and lines begin to form on the surface. Then, count down to 80 seconds. If a complete skin forms on the surface of the soy milk within 80 seconds, it indicates sufficient protein. If the skin is broken and fragmented, it indicates a low protein content. This simple test allows you to quickly assess the healthiness of a store's soy milk, ensuring you're getting the right nutritional boost with every sip.