It's better to peel or not to peel soybean milk

Whether or not to peel soybean milk depends on nutritional requirements and taste preferences. Preserving the soybean skin can increase the content of dietary fiber and phytochemicals, while peeling can make soybean milk taste more delicate.

Soybean skin is rich in dietary fiber, polyphenols and some B vitamins, and soybean milk made from preserved soybean skin has higher nutritional value. Dietary fiber helps delay sugar absorption and promote intestinal peristalsis, while polyphenols have antioxidant properties. But oligosaccharides such as raffinose in soybean skin may cause gastrointestinal bloating in some people, and the bean odor may also be more pronounced. If pursuing high nutrition and normal digestive function, it is recommended to keep the tofu skin.

The soybean milk made from peeled soybeans has a smoother and more delicate taste, with significantly reduced bitterness and beany smell, which is suitable for children, the elderly or people with digestive sensitivity. The peeling process may result in the loss of some dietary fiber and phytochemicals, but core nutrients such as high-quality protein and soy isoflavones are still retained. If you pay attention to the drinking experience or have lactose intolerance, you can choose to peel the skin.

Soak soybeans for 6-8 hours before making soybean milk to promote the release of nutrients. Boil them thoroughly to eliminate anti nutritional factors whether peeled or not. According to the daily dietary structure, flexible adjustments can be made. If there is insufficient dietary fiber intake throughout the day, soybean skin can be retained and combined with whole grains for better consumption. For special populations such as patients after gastrointestinal surgery, it is recommended to remove skin and filter soybean residue. If bloating occurs after drinking, try adding a small amount of raw ginger juice to help digestion.