Soy milk is a traditional food that is cheap and nutritious, and many people drink a bowl of it for breakfast. What is the best type of soy milk to drink, yellow bean milk, black bean milk, or sprouted bean milk? What are the health benefits of drinking soy milk?
Commercially available soy milk can be mainly divided into yellow bean milk, black bean milk, and sprouted bean milk. Yellow bean milk is usually what people refer to when they mention soy milk. As the name implies, black bean milk is made from grinding black beans. Sprouted bean milk is made by sprouting yellow beans or black beans and then making them into soy milk.
Some people may experience bloating after drinking instant soya milk. Drinking sprouted bean milk can solve this problem.
Yellow beans naturally contain oligosaccharides such as raffinose and stachyose, which are less digestible when turned into soy milk and are broken down into gas by intestinal bacteria, leading to hiccupping and flatulence. However, if the yellow beans are sprouted, the oligosaccharides can be decomposed.
In addition, when yellow beans are sprouted, enzymes are activated to break down nutrients such as sugars, fats, and proteins into smaller molecules, making it easier for the body to absorb nutrients. Yellow beans also contain trypsin inhibitors, which affect protein absorption but can be broken down during sprouting.
Sprouted yellow beans can also produce trace elements such as vitamin C. The sugars can also be transformed into fiber, increasing the amount of dietary fiber in sprouted bean milk.
Advantages of sprouted bean milk: less bloating, better nutrient absorption, more nutrients.
Black beans have a dark skin, which means they contain more nutrients than yellow beans. Black beans are rich in anthocyanins, polyphenols, and other antioxidants, making black bean milk more effective at reducing oxidative stress than yellow bean milk. The two have similar protein content, but black bean soy milk has slightly more fiber. Black bean milk also contains more common trace elements, such as folic acid, vitamin A, and beta-carotene, than yellow bean milk.
In traditional Chinese medicine, black is associated with the kidneys, so black beans have additional benefits beyond those of yellow beans. Black bean milk can nourish the kidneys, have anti-aging effects, strengthen bones and muscles, and enhance physical strength. Most women with gynecological problems have kidney deficiency, which manifests as frequent urination, nocturia, frequent bathroom trips after drinking water, menstrual period edema, and sore waist, among other symptoms. Black bean milk or black bean water can be consumed to tonify the kidneys.
Soy milk has a nourishing Yin effect and is therefore slightly cooling in nature. However, black bean milk is stronger in tonifying the body and less cooling, making it more suitable for people with a weak and cold constitution who are prone to diarrhea.
Black bean milk wins: more nutrients, kidney-tonifying effects, suitable for more people to drink.
Although yellow bean milk is slightly inferior to sprouted bean milk and black bean milk, it is not necessarily bad. As long as it is unsweetened, it can still provide many nutrients and be consumed healthily. If you want to reduce the cooling effect of yellow bean milk, the easiest way is to heat it up. Conversely, drinking cold soy milk can increase its cooling effect.
When making soy milk at home or drinking ready-made soy milk from organic soy milk powder, you can add warm ingredients such as ginger slices, goji berries, and cooked pumpkin to balance it out. Blend with a juicer until smooth. For example, goji berries have blood nourishing and vision-improving effects, so women and people who often use mobile phones and computers can make goji berry soy milk to drink.