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Milk Protein vs. Soy Protein

Casein and soy protein appear to have different effects on one’s waistline.

September 5, 2010 |
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Milk Protein vs. Soy Protein, 4.0 out of 5 based on 2 ratings

Sources Cited

Hollis J, Mattes R. Effect of chronic consumption of almonds on body weight in healthy humans. Br J Nutr. 2007 Sep;98(3):651-6. Epub 2007 Apr 20.

Sabaté J. Nut consumption and change in weight: the weight of the evidence. Br J Nutr. 2007 Sep;98(3):456-7. Epub 2007 Jul 20.

Rosell M, Appleby P, Spencer E, Key T. Weight gain over 5 years in 21,966 meat-eating, fish-eating, vegetarian, and vegan men and women in EPIC-Oxford. Int J Obes (Lond). 2006 Sep;30(9):1389-96. Epub 2006 Mar 14.

Sites CK, Cooper BC, Toth MJ, Gastaldelli A, Arabshahi A, Barnes S. Effect of a daily supplement of soy protein on body composition and insulin secretion in postmenopausal women. Fertil Steril. 2007 Dec;88(6):1609-17. Epub 2007 Apr 6.

Acknowledgements

Transcript

So ideally, every day greens, beans, berries, tea and nuts. Don't nuts make you fat though? No! Here's the latest study. Two handfuls of nuts added to their daily diet and no weight gain. Every single one of the 20 studies on nuts and weight gain, 20 out of 20 say the same thing, no weight gain. We're not sure if they boost our metabolism or heck, violate the second law of thermodynamics. Regardless, nuts will not make us fat. That's what the science shows. Though meat, eggs and dairy might. The biggest study on vegans in human history found that not only are vegans leaner than everyone else, leaner than vegetarians who are leaner than omnivores, but vegans get less of that age related weight gain. We don't know exactly why, but it may partly be due to the soy. Compared to milk protein, the protein in soy prevents the increase in abdominal fat observed with the milk protein casein.  Feed people dairy protein and you can see their tummy fat increases 20-40 square cm. Whereas the same diet, the exact same diet, same calories, same everything except soy protein instead of milk protein and abdominal fat shrinks 10-15. There's lots of buzz about the new over-the-counter fat-blocking diet drug alli. It has some side effects of course. Side effects with names like anal leakage. This is the drug company's website promoting the drug and they're so concerned about the resulting uncontrollable diarrhea that they advise, "It's probably a smart idea to wear dark pants, and to bring a change of clothes with you to work." They are forced to advertise the fact that their drug may cause you to crap your pants at work! So i guess you can choose a good diet or a good diaper!

To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by veganmontreal.

To help out on the site please email volunteer@nutritionfacts.org

Dr. Michael Greger

Doctor's Note

Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out these videos on cow's milk, and these videos about soymilk. Also, there are 1,449 other subjects covered in the rest of my videos--please feel free to explore them as well!

For some context, please check out my associated blog posts: Vitamin B12: how much, how often? and Poultry Paunch: Meat & Weight Gain.

  • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

    Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out these videos on cow’s milk, and these videos about soymilk. Also, there are 1,449 other subjects covered in the rest of my videos–please feel free to explore them as well!

  • http://nutritionfacts.org/members/justava/ justava

    What do you think about almond milk? I have read that it is better than soy milk.

  • http://nutritionfacts.org/members/JanaNielson/ Jana Nielson

    Wow! I do everything I can NOT to crap my pants at work, and I’m not a big fan of anal leakage either. I think I’ll stick with Soy!

  • http://nutritionfacts.org/members/wickedchicken/ wickedchicken

    LOL no diapers for me please! I don’t think people are stupid, just purely desperate to lose weight by any means in this overpalatable world. Will to try anything, except… oh…changing their diet and lifestyle.

    Just wondering what was their definition of a “handful” of nuts? 25grams?? 8 nuts? Big difference in opinion from one person to the next as to what is a “handful”. Many thanks.

    • http://nutritionfacts.org/members/mgreger/ Michael Greger M.D.

      “Handful” of nuts typically refers to an ounce. So that’s like 23 almonds, 14 walnut halves, or 21 filberts. The USDA nutrient database is the go-to place for weight (and nutrient) measurements: http://www.nal.usda.gov/fnic/foodcomp/search/

  • http://nutritionfacts.org/members/iburger/ iBurger

    I really can not digest soy milk. I like the taste but it gives too much side problems.

    Would Almond milk also benefit me in a similar way as soy milk does?

  • Shelby12wellburn

    I’d like to know about almond milk, too. Does it have similar benefits to soy protein?

    • NickyC

      Almonds are an excellent food to consume. As this video shows, they are extremely high in antioxidants: http://nutritionfacts.org/video/the-best-nut-2/ . This other video shows that almonds are great at reducing inflammation in the body: http://nutritionfacts.org/video/is-peanut-butter-good-for-you/ . One thing to consider when you consume almond milk. Unless you are making your own milk at home, store bought almond milk is a processed food and has little nutritional benefit (at least when compared to soy milk); though it is still significantly healthier than dairy.

  • Michael Greger M.D.

    Also be sure to check out my associated blog post Vitamin B12: how much, how often?!

  • http://profiles.google.com/museredux dm conner

    Don’t you mean 1st law of thermodynamics? :)

    Thanks so much for yourwork. I’m trying to avoid a total knee replacement and lower my inflammation. I thought I ate well until I looked at your evidence.

    Re The China Study, isn’t casien problem, not so much whey?

  • http://www.facebook.com/carol.swindler Carol Swindler

    Ok Dr. Greger, this video made me LOL! Keep up the good work in keeping us healthy and informed. :)

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