What happens when you switch from normal milk to Soya milk?
I consider myself a proud member of a new generation of health conscious ‘foodies’.
I believe in good mood food and that old saying ‘you are what you eat’. I exercise regularly, eat balanced meals, cram in my five a day, avoiding processed foods like the plague, but until very recently, was baffled by complaints of an often bloated and uncomfortable tummy - till a friend of mine pointed out the possibility that I may have a mild lactose intolerance.
Embarking on a dairy-free diet for two weeks, I wanted to not only access the short-term health benefits but also put Soya alternatives through their paces. I was keen to find out whether saying goodbye to dairy (and my Easter eggs this year) was going to be as painful as I expected...
Lactose intolerant? You are not alone
When you look at the figures, the true extent of lactose intolerance is flabbergasting.
It’s estimated that 75% of the world’s population are unable to digest lactose, mostly people native to India, Africa and China.
Lactose itself is actually the sugar found in milk, which in order to be digested needs to be broken down by the enzyme lactase.
In a nutshell, if the lactose we consume is more than our own individual lactase capacity, the undigested lactose travels to the large intestine where it ferments.
This can cause a swollen, bloated feeling in your stomach or, for those with a more sensitive disposition to lactose, the symptoms can be even less appealing, including cramps, diarrhoea and farts!
My soya milk taste test
On taste, immediately Soya milk was a bit of a surprise with its distinct nutty flavour: I was expecting it to have the same blandness as another famous bi product of the Soya bean, tofu (made from the compressed curds).
I tested countless brands, as well as both the sweetened and non-sweetened varieties. The first thing that struck me was the huge variation in taste from brand to brand, it really is a matter of trial and error. You need to persevere to find one to suit your own taste.
I personally found the sweetened variety repulsive, yet the unsweetened delicious, especially poured over breakfast cereals and porridge. Soya milk in tea and coffee was also a learning curve; to avoid curdling always pour the milk first!
As a hopeless coffee junkie, I was relieved to find that you can buy Soya milk lattés and cappuccinos from most good barristas and I actually really enjoyed getting my first fix Soya Latté.
A versatile ingredient
Soya milk was hugely versatile ingredient. I began by trying out a number of dairy free recipes from the popular Soya brands ‘Alpro Soya’ and ‘So Good’ websites, but as my confidence grew I soon realised that as an ingredient it is hugely similar to dairy. Soya milk, cream or plain yoghurt as a base takes on new flavours really well, used to great success in:
- scrambled eggs (with Soya spread),
- sauces,
- pancakes,
- soups,
- milkshakes
In fact, the possibilities are endless. Soya cream and plain Soya yoghurt had a slightly more dominant taste on their own, but as an ingredient again they were really versatile, I made an exceptionally tasty mushroom risotto by replacing the cheese or dairy cream with Soya cream. Try your own experiments at home and let me know how you get on!
Other Soya alternatives
I soon realised that you can find a Soya alternative for just about any dairy product on the market. I was excited to find a non-dairy Soya chocolate bunny for Easter - a state of euphoria that was rudely cut short on tasting this sickly impostor!
Similarly, my experience with Soya cheese, for me confirmed that for some things there are just no substitutes. I had invited a very dear Vegan friend round for dinner and was looking forward to the chance to show off my newfound skills with a planned feast of non-dairy macaroni cheese.
I scoured the web in search of the best recipe, only to find one that actually contained Soya cheese (every other had used nutritional yeast and cornflower to create a cheese-like consistency).
My suspicions raised, I decided to try a piece of the ‘strong cheddar style’ on toast.
Firstly the resultant grilling had made it separate rather than melt and on taking a bite I and was immediately almost sick; a taste sharing similarities to gone off quavers with an unpleasant chalk like consistency. Needless to say after this disturbing experience I decided to give the macaroni cheese a miss – thank god for Brighton’s Vegan friendly takeaways!
The results
So, the big question, after 2 weeks do I feel any different? After just two days my stomach was less bloated and by the end of the two weeks noticeably flatter (hurrah!). I also noticed that I felt lighter and had more energy – a result I certainly wasn’t expecting after just two weeks.
Yet for all its claimed health benefits (and rigorous branding) of: cholesterol lowering, high fibre content and milk matching calcium levels, I think it is important to recognise that Soya products are heavily processed, shaped and transformed into appearing and tasting like things they are not. I found the most successful and tasty products to be those that weren’t trying too hard to be something else!
Going back to the science, there is also evidence to suggest that Soya, (a well known plant oestrogen) taken in excess can be powerful enough to disrupt a womens menstrual cycle. I supose it all strums down to this idea of getting the right balance.
Realsitically though, I don’t see myself entirely giving up dairy, or ODing on Soya, but with such positive results I will certainly be trying to incorporate a bit of both in my diet.
Share your own experiences
Where do you stand in the Soya substitute debate? Share your own experiences and opinions using the comments box below!
Also worthy of your attention:
10 lies about 'healthy' food and drink
Written by Alexandra Delmage