With veganism gaining more popularity, replacements of animal-based products are a big catch in today’s market. Milk is one of the most common dairy products that act as a good source of high-quality protein and fat. Currently, plant-based milk like rice milk and soy milk are on the grocery list of every vegan and health-conscious person out there. Different plant-based milk provides different nutritional values that increase the number of choices for us.
Rice Milk vs Soy Milk
The difference between rice milk and soy milk is that rice milk is produced from brown rice whereas soy milk is produced from soybean. Though there are substitutes for cow milk, the nutritional value varies. In the case of rice milk, it is enriched with carbohydrates, vitamin B, and antioxidants whereas soy milk is enriched with very high-quality protein.
Rice milk is a popular alternative to any animal milk and it is one most hypoallergenic milk products. It has the least amount of fat as compared to other plant-based milk and it is also cholesterol-free. Though rice milk is a good substitute for people who are lactose intolerant or have nuts allergies, it is not a good choice for diabetic patients because of high carbohydrates.
Soy milk is more popular than rice milk as it contains high-quality proteins, essential omega-3 fatty acids, and very sugar content. One cup of soy milk contains 80 calories which are more than the calories content of almond milk. Some studies show that the consumption of soy milk reduces the risk of osteoporosis and heart diseases.
Comparison Table Between Rice Milk and Soy Milk
|Parameters of Comparison||Rice Milk||Soy Milk|
|Source||Brown rice is the most common source of rice milk and they are available in various flavors.||Soybeans are the ultimate source of soy milk and it has low sugar content.|
|Processing||Rice goes through a milk stream which is converted into a paste. The liquid obtained from it is rice milk.||The soybeans are soaked in water and grounded to make a fine paste. The paste is strained to obtain soy milk.|
|Nutritional value||Rice milk contains 22 grams of carbohydrate and 2 grams of fat per cup. It is a good source of vitamin B and antioxidants.||Soy milk contains 4 grams of carbohydrate and fat each per serving. It is also a good source of high-quality protein.|
|Consistency||Rice milk doesn’t have a very thick consistency as it contains very little natural fat. Many brands use tapioca to thicken it.||Soy milk has comparatively a thicker consistency as compared to rice milk and almond milk.|
|Calorie Content||Standard flavorless rice milk contains 120 calories per cup of serving.||Standard flavorless soy milk contains 80-100 calories per cup of serving whereas light soy milk contains 50 calories for the same quantity.|
|Origin||In the early 21st century, rice milk became popular as Vita Rice Products Co started selling it in California.||Soy milk is originally from China but in the second half of the 20th century, it became a common drink in North America and Europe.|
|Diabetic Patient||Rice Milk is not appropriate for diabetic patients as it contains 3-4 times more carbohydrates than soy milk.||Soy milk is a better choice for diabetic patients because of its low sugar content and ability to decrease blood glucose levels.|
What is Rice Milk?
Rice milk is a plant-based beverage that is available commercially in many flavors. Apart from using brown rice and water which are the main ingredients for manufacturing rice milk, the commercial products also contain many plant-based oils, sweeteners, and flavorings.
One cup of rice milk contains 120 calories. They have high carbohydrate and calcium content. It is also rich in vitamin A, B12, and D. Sometimes to meet the nutritional need, rice milk is fortified with micronutrients, and to make it taste good various flavors like chocolate, vanilla, etc are added.
Rice milk has various health benefits that include improving bone density (presence of Vitamin D and calcium), preventing Vitam B12 deficiency (a deficiency that causes fatigue, weakness, megaloblastic anemia), etc. It is not appropriate for diabetic patients because it contains high carbohydrates.
What is Soy Milk?
Soy milk is a better plant-based milk option than rice milk because of its high protein and essential fatty acid content. If one doesn’t have alternate allergy directions from soybean, then he/she can replace animal milk with soy milk. But, they are a bit expensive as compared to other kinds of milk.
Soy milk can reduce obesity and high blood pressure and maintain healthy body weight. It is also rich in vitamins and minerals and improves the health of a heart combined with a low cholesterol level. Soy milk is also known for curing hyperpigmentation and has anti-aging properties. Some of the other health benefits are increasing bone density, better hair growth, antidepressant, etc.
Main Differences Between Rice Milk and Soy Milk
- Brown rice is the most common source of rice milk whereas soybeans are the ultimate source of soy milk.
- Rice goes through a milk stream which is converted into a paste whereas the soybeans are soaked in water and grounded to make a fine paste,
- Rice milk contains 22 grams of carbohydrate and 2 grams of fat per cup whereas soy milk contains 4 grams of carbohydrate and fat each per serving.
- Rice milk doesn’t have a very thick consistency as it contains very little natural fat whereas soy milk has comparatively a thicker consistency.
- Standard flavorless rice milk contains 120 calories per cup of serving whereas standard flavorless soy milk contains 80-100 calories per cup of serving.
- Rice Milk is not appropriate for diabetic patients as it contains 3-4 times more carbohydrates than soy milk. On the other hand, soy milk is a better choice for diabetic patients because of its low sugar content and ability to decrease blood glucose levels.
There are approximately 79 million vegans in the whole world and the population will increase rapidly in the upcoming years. With increasing awareness for our environment, people are trying to avoid a non-vegetarian diet that has a maximum carbon footprint. This is one of the reasons why substitute plant-based foods are gaining more popularity.
People are also trying to replace dairy products but at the same time have to consume proper nutrients. Plant-based milk helps to meet the nutritional value and at the same time works like a charm for people who are lactose intolerant. And, in case they lack micronutrients, plant-based milk is fortified to provide all the necessary vitamins and minerals.