Soy Milk vs. Rice Milk: Which Is Healthier?

Soy milk contains far more nutrients than rice milk. However, a long standing debate continues to occur over whether or not soy acts as a safe product to consume (in excessive amounts). More research will need to take place in order for the Food and Drug Administration and other governing groups to come to definitive conclusions. Rice milk does not show any significant signs of causing health damages, but it lacks nutritional content.

Soy vs Rice – Similarities

Both soy milk and rice milk contain low amounts of fat and no cholesterol. Each has under 150 grams of sodium and under 15 grams of sugar for each one cup serving size.

Neither of the two contains Vitamin C, a nutrient not found in almond milk either; dairy milk does contain this nutrient.

Both soy milk and rice milk come in a variety of flavors and vitamin and nutrient-added versions. Since neither of the two precisely match up to some more nutritionally sound dairy milk varieties, a number of added nutrients helps make these options more desirable and beneficial.

Soy vs Rice – Minor Differences

Soy milk has 4 grams of fat, while rice milk contains about 2.5 grams. Soy milk also contains 1 gram of saturated fat while the rice option has none.

Rice milk has a slightly lower level of sodium than the soy product. The soy alternative has a higher level of iron than the rice beverage at 6% compared to 2%.

Major Health Differences

Rice milk does not deliver nearly close to the amount of health benefits as soy milk does because of its lack of vitamins and minerals. The only nutrients other than a limited amount of healthy fats and protein provided by rice milk include calcium and iron; a one cup serving size of rice milk gives us only 2% of our daily recommended intake of both.

Soy contains about 8 grams of protein per serving size while rice milk generally has less than 1 gram per equal serving size. Protein helps us feel fuller for longer periods of time. This macronutrient works in sync with B Vitamins, also found in soy milk, to provide several muscle functions.

Soy Milk contains high levels of Vitamin A, Vitamin D, Vitamin B12, Vitamin B2 and calcium; rice milk contains none of these, and a very small amount of calcium. This drastically limits rice milk’s ability to deliver the nutrients that soy milk does.

Choosing Soy Milk with Caution

In short, soy milk has more beneficial nutrients than rice milk varieties. Soy milk serves us with a better choice that provides far more health benefits than rice milk. However, some studies have in fact shown that women have a greater chance of developing breast cancer from over-consuming soy products.

Other studies have shown that soy products disrupt hormone regularities in both men and women. Yet, other research tells us that these findings prove nothing, as similar tests show opposite results.

Some people suffer from soy allergies. Consulting with a medical professional before consuming products containing soy will help you identify any possible risks or future health related complications resulting from soy.


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