Nutrition, Benefits, Risks, and More

What Is Soy Milk?

Soy milk is a plant-based nondairy beverage that’s a popular alternative to cow’s milk. It’s made from soybeans, and many brands, such as Silk, fortify their soy milk with vitamins and minerals such as vitamin D and calcium. “Soy milk offers culinary diversity, creamy texture, and a healthful nutritional profile, including essential omega-3 fatty acids [if fortified] and flavonoids that exert antioxidant, anti-inflammatory, and cardioprotective properties,” says Julieanna Hever, RDN, who specializes in plant-based diets in Los Angeles and is the author of The Vegiterranean Diet.

Besides soy milk’s sterling nutritional profile, there are many reasons why you might want to try his beverage in your coffee, smoothie, or cereal. Maybe you dislike the taste of cow’s milk or are trying to avoid dairy, and you prefer soy milk to other nondairy alternatives.

Or maybe you’re living with a milk allergy or are lactose intolerant, which means you have trouble digesting a sugar called lactose (the carbohydrate found in cow’s milk), says Barbara Schmidt, RDN, the nutrition lifestyle program specialist at Norwalk Hospital in Norwalk, Connecticut. Per the Mayo Clinic, this intolerance can cause a variety of uncomfortable gastrointestinal side effects, including diarrhea, gas, and bloating; in this case, drinking a plant milk is a wise choice.

Common Questions & Answers

Is soy milk good for you?

Yes! Soy milk is considered a whole soy food, and it has antioxidant, anti-inflammatory, and potentially heart-protective properties, says Hever. Research also suggests that soy foods may play a role in preventing cancer, and reduce the risk of chronic diseases, such as heart disease and osteoporosis.

Is soy milk bad for men?

Soy foods, including soy milk, are not bad for men. Rather, some studies suggest consuming soy isoflavones (plant chemicals that are part of a class called phytoestrogens) is associated with a reduced risk of prostate cancer.

How is soy milk made?

To make soy milk, soybeans are soaked in water, blended with water, and then strained. Certain brands add vitamins and minerals, like calcium, to fortify the beverage. It is a vegan food.

If you DIY soy milk at home, your soy milk won’t contain calcium. But most packaged products are fortified with calcium. 

Does soy milk have lactose, calcium, and gluten?

While cow’s milk traditionally has lactose, soy milk does not, meaning you can enjoy soy milk if you are lactose intolerant. Soy milk is also gluten-free, so it’s safe for people with celiac disease. Most brands add calcium to their soy milk products, but check product labels to be sure.

Does soy milk have estrogen?

No. Soy is rich in plant chemicals called isoflavones, including phytoestrogens that weakly mimic human estrogen. But this does not mean that soy contains estrogen.

Soy Milk vs. Other Milk Options

You may be wondering how soy milk compares with other milks, such as dairy milk and plant-based milks. Here’s a glance.

Soy Milk vs. Dairy Milk

Of all the plant milks, soy milk is broadly speaking the most nutritionally similar to a low-fat cow’s milk. (It’s included in the “dairy” category in the USDA’s 2020–2025 Dietary Guidelines for Americans for this reason!)

“I call the soybean the incredible, edible bean. With all nine essential amino acids, soy milk is a good source of protein and is balanced in fats and carbs,” says Schmidt.

Soy Milk vs. Other Plant-Based Milks

Soy milk also bests almond milk in terms of protein, as traditional almond milk may have fewer calories (just 47 per cup), but offers just 1.6 g protein, per the USDA. There are some “added protein” versions of almond milk that use pea protein to bump up the protein content, but you will need to check product labels to verify. Pea milk itself is a good source of protein, offering 8 g protein per 240 milliliter (ml) serving, says the USDA.

Rice, oat, and coconut milks are other popular choices. Like almond milk, rice and oat milk contain less protein per serving than soy milk, according to information provided by Rice Dream and Planet Oat products. According to Califia Farms, coconut milk offers 4 g fat (of which 3.5 g is saturated) per 1 cup serving, and no protein.

Potential Health Benefits of Soy Milk

Expert opinions differ on how cow’s milk compares with nondairy, alternative milks. Here are some of the possible perks of adding this soy milk to your grocery list.

It’s a Nutritious Choice

Schmidt prefers cow’s milk and other dairy products, like yogurt, because it offers a stellar source of calcium. Hever, on the other hand, recommends plant-based foods, and she advises her clients to choose soy milk as their milk (nondairy or otherwise) of choice because it’s rich in protein and low in saturated fat.

Like Other Plant-Based Foods, Soy Milk May Fight Disease

Plant-based foods like soy are associated with a lower risk of diabetes and heart disease, plus lower blood pressure, “bad” cholesterol, and body weight, per Harvard Health Publishing.

“I love soy because it’s rich in isoflavones [plant chemicals that belong to a group called phytoestrogens], particularly genistein,” says Schmidt. A review published in January 2022 in Frontiers in Pharmacology suggests that genistein has anti-inflammatory properties that may potentially reduce the risk of various chronic diseases.

“More research needs to be done, but some studies show that it reduces the risk of cancer and potentially osteoporosis, and the compound can also help reduce menopausal symptoms,” she says. For example, one clinical review found that genistein may not only reduce the risk of cancer, but may also act as a complement to certain anti-cancer drugs. According to other research, soy isoflavones may reduce the bone loss that contributes to osteoporosis.

The plant compounds in soy may also be heart protective, though this remains a topic of controversy among some scientists. According to the U.S. Food and Drug Administration (FDA), the agency can’t support any specific claims about soy lowering the risk of heart disease, because studies conflict on whether this is a direct relationship. Per an article published June 2019 in the Journal of the American Heart Association, it’s worth noting that the majority of studies evaluated by the FDA to assess soy’s potential benefits for heart health have examined soy protein isolate (that is, just the soy protein), rather than soy-based foods (like soy milk or tofu).

Soy Milk May Ease Menopause Symptoms

Additionally, research suggests that phytoestrogens reduce the severity of menopause symptoms — particularly hot flashes.

Is It Safe to Drink Soy Milk, or Can It Cause Breast Cancer?

Over the years, soy has gotten a bad reputation among people who believe that soy increases your risk of cancer, especially breast cancer. This is a common misconception based on animal studies that found that when rodents consumed high doses of isoflavones, they were more likely to develop breast cancer. According to the American Cancer Society, these animal studies may not be reliable, as rodents and humans process soy differently. Researchers also fed rodents an amount of soy that people would not get from a moderate intake of the compound from food.

In fact, for those looking to eat a diet that decreases the risk of cancer, whole soy foods are a smart addition. “[Whole] soy foods have been shown to decrease breast cancer recurrence and mortality in breast cancer survivors, and to reduce the risk of breast cancer and prostate cancers, as well,” says Hever.

How Much Soy Milk per Day Is Safe to Drink?

You can feel confident in drinking soy milk, says Hever, who follows guidelines from the American Institute for Cancer Research (AICR) for moderate soy consumption: one to two servings daily of whole soy foods, including soy milk, edamame, soy nuts, and tofu. For instance, if you are planning on having a tofu stir-fry for dinner, you can still include 1 cup of soy milk in your morning smoothie. The AICR adds that studies indicate that consuming up to three servings of soy foods per day is not associated with a higher risk of breast cancer.

Is There Anyone Who Should Avoid Soy Milk?

If you are allergic to soy, avoid soy milk.

Another consideration is thyroid disease. According to Harvard T.H. Chan School of Public Health, some research suggests that soy products may interfere with thyroid hormone replacement medications used to treat hypothyroidism, though soy isn’t thought to directly impact your thyroid’s natural hormone production. Talk to a doctor or endocrinologist before you incorporate soy milk into your diet if you have a history of thyroid disease, especially if you’re currently taking thyroid medications.

“Otherwise, it is an excellent food for everyone else,” says Hever. If you’re pregnant, you can consume soy. Likewise, if you have had breast cancer, it’s okay to consume a moderate amount of soy.

How to Choose a Healthy Soy Milk

There are a few considerations when choosing a soy milk. One is to look for a product that is unsweetened, says Hever. Sweetened versions can contain around 5 g of sugar per serving or more — for example, Silk’s original soy milk contains 5 g of added sugars.

If you want a little flavor, opt for unsweetened vanilla.

Hever recommends choosing organic if it’s in your budget.

Finally, read the label to make sure your soy milk is fortified with extra vitamins and minerals, including calcium and vitamin D. (Soy milk doesn’t naturally contain calcium. ) “This ensures the nutrients resemble cow’s milk the most,” says Schmidt.

Editorial Sources and Fact-Checking

• Organic Unsweet Soymilk. Silk.
• Rice Dream Original Rice Drink. Rice Dream.
• Go Coconuts Coconutmilk. Califia Farms.
• Spagnuolo C, Russo GL, Orhan IE, et al. Genistein and Cancer: Current Status, Challenges, and Future Directions. Advances in Nutrition. July 2015.
• Zheng X, Lee S-K, Chun OK. Soy Isoflavones and Osteoporotic Bone Loss: A Review With an Emphasis on Modulation of Bone Remodeling. Journal of Medicinal Food. January 2016.
• Chen M-N, Lin C-C, Liu C-F. Efficacy of Phytoestrogens for Menopausal Symptoms: A Meta-Analysis and Systematic Review. Climacteric. March 2015.
• Statement From Susan Mayne, PhD, on Proposal to Revoke Health Claim That Soy Protein Reduces Risk of Heart Disease. U.S. Food and Drug Administration. February 23, 2018.
• Simon S. Soy and Cancer Risk: Our Expert’s Advice.  American Cancer Society. April 29, 2019.
• Soy and Cancer Survivorship. American Institute for Cancer Research. April 8, 2021.
• Original Soymilk. Silk.
• Straight Talk About Soy. Harvard T.H. Chan School of Public Health.
• Soy Milk, Unsweetened, Plain, Refrigerated. United States Department of Agriculture. April 28, 2022.
• Almond Milk, Unsweetened, Plain, Refrigerated. United States Department of Agriculture. April 28, 2022.
• Unsweetened Original Oat Milk. Planet Oat.
• Goh YX, Jalil J, Lam KW, et al. Genistein: A Review on its Anti-inflammatory Properties. Frontiers in Pharmacology. January 2022.
• Lactose intolerance: Symptoms and Causes. Mayo Clinic. March 5, 2022.
• Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture. December 2020.
• Petersen KS. The Dilemma With the Soy Protein Health Claim. Journal of the American Heart Association. June 27, 2019.
• The Right Plant-Based Diet for You. Harvard Health Publishing. March 30, 2021.

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Is Soy Milk Bad for You? 8 Side Effects of Drinking It Every Day

Soy milk is a popular non-dairy alternative. Drinking it every day has a number of possible negative and positive long-term effects.

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OlenaMykhaylova/iStock/GettyImages

Soy milk and other foods made with soybeans were once hailed as superfoods with no negative effects. But, over the years expert opinions on the safety of soy have seesawed between good for us and “dangerous” for our health.

Experts are now confident that drinking soy milk every day can be a good choice for most people, but could also come with some downsides.

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Here are the potential long-term effects of drinking soy milk every day.

Warning

Soy is among the top nine food allergens. If you are allergic to soy, you shouldn’t drink soy milk.

1. It Could Increase Your Risk Of Chronic Disease

“One long-term negative side effect of drinking soy milk every day is that many conventional brands add sugar and other potentially harmful ingredients to improve the taste and consistency,” says Anya Rosen, RD, LD, CPT.

Leadings brands of vanilla-flavored soy milk have as much as 14 grams of added sugar per serving. People assigned female at birth (AFAB) should reduce their added sugars to less than 25 grams a day and people assigned male at birth (AMAB) to less than 36 grams per day to avoid a higher risk of chronic diseases like heart disease, kidney disease and certain cancers, according to the American Heart Association.

“Taking in too much added sugar over time can lead to poor blood sugar management, increasing the risk of chronic disease and illness,” adds Rosen. When drinking soy milk, read the label carefully to avoid ones with excessive added sugars.

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2.

It Can Hinder Nutrient Absorption

Soy milk has some natural ingredients that slow the digestion of protein and carbs and can decrease the body’s ability to absorb other necessary nutrients. These “anti-nutrients” include trypsin inhibitors, lectins and phytic acids, along with indigestible oligosaccharides.

“The phytic acids [in soy milk] can bind to iron, zinc, calcium, magnesium and potassium which then forms a complex that can’t be absorbed by the intestine, making them less bioavailable,” says Veronica Rouse, RD at The Heart Dietitian.

While soy milk appears to be a good source of calcium with 23% of the daily value in one cup, you won’t be absorbing that much. “The calcium found in soy milk is not absorbed as well as the calcium in cow’s milk. That being said there’s no evidence that eating moderate amounts of soy causes deficiencies,” adds Rouse.

The long-term benefits of eating nutrient-rich foods like soy outweigh the negative effects of anti-nutrients found in them, according to the Harvard T. H. Chan School of Public Health.

3. It Could Affect Your Thyroid

The thyroid gland regulates metabolism. People AFAB with thyroid problems are often cautioned to avoid foods with soy, but this is debatable.

People AFAB with normal thyroid function should not have any problems drinking soy milk or eating other foods with soy, per an October 2016 study in ​Public Health Nutrition​. People AFAB with borderline abnormal levels of thyroid-stimulating hormone (TSH), on the other hand, have a higher risk of developing thyroid problems from drinking soy milk every day.

If you take a thyroid hormone replacement medication, you should wait 4 hours after you’ve taken it before drinking soy milk. You should also wait 4 hours after drinking soy milk to take thyroid-supporting supplements like calcium or iron, per the Mayo Clinic.

Tip

If you are at risk for thyroid problems, it’s best to discuss drinking soy milk with your doctor.

4. It May Lower Inflammation

Isoflavones in soy have been linked to lower levels of inflammation, according to June 2016 research in ​Nutrients​. While inflammation can be short-term and beneficial, such as the healing of a cut or injury, it also has a strong relationship with a number of chronic diseases such as heart disease, cancer and rheumatoid arthritis.

One small study compared inflammatory markers in rheumatoid arthritis patients when drinking soy milk for four weeks versus cow milk for four weeks. Drinking soy milk significantly improved specific markers of inflammation, per the March 2015 study in the ​Nutrition and Dietetics Journal of Dietitians Australia​.

5. It Could Improve Your Heart Health

“Incorporating daily soy protein in the form of soy milk can reduce your LDL cholesterol levels,” Rouse says. An analysis of 46 studies found that eating 25 grams of soy protein per day was related to a decrease in LDL-cholesterol and total cholesterol, per an April 2019 study in the ​Journal of Nutrition​.

The cholesterol-lowering effect of soy milk is related to a specific part of soy protein (the 7S globulin fraction), which is also found in a variety of other legumes, according to the ​Journal of Nutrition​ study​. ​

Tip

Some people don’t like the taste of soy milk. To avoid what some call a chalky aftertaste, try shaking the container or testing different brands.

If you don’t like the taste but still want the advantages of soy milk, you may prefer vanilla or other flavored soy milk. You’ll get most of the same benefits as unsweetened, but if you drink soy milk on a regular basis, be aware that flavored options often come with added sugar.

6. It Could Help Improve Muscle Mass

Soy milk is an excellent source of protein: One cup of has 7 grams, according to the USDA. In fact, it may be a better dairy alternative compared to almond or coconut milk, which can have as little as 1 gram of protein per serving, says Lindsay Martin, RDN, LDN, owner and consultant for Nutribolix.

The Recommended Dietary Allowance (RDA) for protein in adults is 0.8 grams of protein per kilogram of body weight per day. This is the lowest amount estimated to meet the needs of all adults, but depending on age and activity levels, you may need more, per a May 2019 article in ​Nutrients​.

When resistance training, protein needs can be as high as 1.6 grams per kilogram of body weight each day to improve muscle mass, per a March 2018 review in the ​British Journal of Sports Medicine​.

Drinking soy milk every day is a good way to get protein. One to two 8-ounce servings of soy milk per day is considered safe and will give you many of the same nutrients as cow’s milk, according to the American Institute for Cancer Research (AICR).

7. It Could Lower Your Risk of Breast Cancer

In the past, in-vitro and animal studies have linked soy milk to cancer, so people started to question if drinking soy milk every day is bad for you.

Interestingly enough, human studies have actually shown the opposite effect: that soy was linked to a reduced breast cancer risk, especially in premenopausal people, according to a March 2017 study in ​Cancer​.

Researchers from China analyzed 785 studies involving over 23,000 AFAB and found that those who ate soy foods were 69 percent less likely to develop breast cancer than people AFAB who did not eat soy foods, per a January 2015 meta-analysis in the ​International Journal of Clinical and Experimental Medicine​.

The study also found that diets high in fruits and vegetables and low in fat are significantly associated with a lower risk of breast cancer.

8. You May Sleep Better

Soybeans are high in tryptophan — an amino acid the body uses to help make melatonin (also known as the “sleep hormone”), according to the USDA. They’re also a great source of isoflavones, a phytoestrogen that weakly mimics estrogen in the body.

Estrogen influences sleep duration and quality, and researchers have found that the isoflavones in soy milk may act in the same way. To do this, they surveyed 1076 adults on their soy intake and sleep duration and quality.

Results showed that people who ate the most isoflavones (two or more servings of soy foods daily) had a 64 percent improvement in sleep duration and a 91 percent improvement in sleep quality over the course of a month compared to people who did not eat isoflavones, per the December 2015 study in ​Nutrition Journal.​

Soy Milk and GMOs

Some soy milk brands are made from genetically modified soybean crops. As of 2014, around 94 percent of all soybeans grown in the U.S. are genetically modified, per the USDA.

Genetically modified food crops are considered safe, according to the World Health Organization (WHO). But if you’d rather avoid GMOs, look for the Non-GMO Project label, which you’ll find on several commercial soy milk products.

An endocrinologist explained how much milk an adult can drink without health risks

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Milk is increasingly being considered. as a controversial product: for children, of course, useful, but for adults – another question. There are many studies that say that an excess of milk in the diet of adults can be harmful. So how much can you drink without risk? – answered the therapist, endocrinologist “Invitro – Voronezh” Elena Kiseleva.

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“Now there are more and more publications about various scientific studies proving the not very great benefits of milk, especially for the adult body. It is no coincidence that milk consumption in Europe has recently decreased by 30% and continues to decline,” says Elena Kiseleva.

Why milk is the perfect product for babies

Milk is the perfect product for the rapid growth and development of babies, be they human or animal. It contains a large amount of protein, amino acids, fats and hormones that stimulate this process, such as estrogen, an insulin-like growth factor, which is then converted into somatostatin, a growth hormone.

But all this is contained in natural milk, without taking into account the addition of hormones when raising cows.

How milk “works” in the body of an adult

“As for the consumption of milk by adults, it has been proven that it increases the risk of growth of cancerous tumors (endometrium, prostate). However, if you stick to the daily norm – in Russia, on the recommendation of Rospotrebnadzor, this is two glasses a day, then the risks can be considered minimal,” says Elena Kiseleva.

What are the risks:

• Somatotropic hormone also stimulates the growth of the muscle layer of the vascular wall, leading to its increase and increase in blood pressure.
• Animal fats contained in milk increase the level of “bad” blood lipids, leading to the progression of atherosclerosis and cardiovascular diseases, multiple sclerosis, dementia.
• Elevated estrogen levels increase prolactin levels, leading to gynecomastia (enlargement of the mammary glands in men, the appearance of glandular tissue in them) and breast cancer.
• An excess of estrogen also leads to a decrease in the production of testosterone – a hormone responsible for longevity and activity.
• The amino acid leucine, contained in milk, also stimulates the active reproduction and growth of cells, which also contributes to the growth of tumors in adulthood.
• Many people drink milk to strengthen bone tissue, as it contains a lot of calcium. But without the right amount of phosphorus, magnesium, vitamins D and K2, calcium will not go to strengthen the bones, but will settle inside the vessels, leading to their calcification. This increases blood pressure and leads to chronic vascular insufficiency, up to stenosis and thrombosis, which can cause acute myocardial infarction and stroke. At the same time, vessels and other organs are affected.
• Lactose is a sugar found in milk. When consumed, as with the consumption of any sugar, insulin production is stimulated, which leads to insulin resistance and weight gain. Lactose is broken down by the enzyme lactase, which ceases to be produced in an adult, into glucose and galactose. And galactose contributes to the appearance of cataracts, osteochondrosis, osteoporosis. Galactose combines with good cholesterol to turn it into bad cholesterol. So it is not yet clear what a person gets more when drinking milk – the benefits of calcium or the harm of galactose.
• If a person has a deficiency of this enzyme (lactase deficiency), then undigested lactose enters the intestines, and lactose intolerance is already manifested. Intestinal bacteria, consuming an increased amount of this sugar, produce a large amount of hydrogen, methane, causing flatulence, discomfort in the abdomen, impaired stool, sometimes even nausea, vomiting. But it is important to understand that this is a dose-dependent effect.
• The next harmful compounds in milk are globulins and casein. These are proteins that take a very long time to digest. And often this process never reaches its logical conclusion, that is, the conversion of protein into amino acids, and they are absorbed just like proteins, damaging the intestinal epithelium, leading to the development of chronic inflammation in the intestine, the development of allergic reactions and oncological processes, as well as to water retention in the body, inflammation of the joints.

So, don’t drink milk at all

“There is no general specific recommendation here. Each country has developed norms for its residents. According to Rospotrebnadzor, Russians are recommended two glasses of milk or liquid fermented milk products per day. In other countries, this norm is 3-4 glasses per day,” says Dr. Kiseleva. “It must be remembered that dairy products are the main source of calcium, which you need from 800 to 1200 mg per day, depending on age. To do this, you need to drink 1-2 glasses of milk or sour-milk products (which is better) daily and eat a piece of cheese. Cottage cheese also contains calcium. Moreover, there is evidence that calcium is better absorbed from non-fat foods, and other vitamins and microelements are needed for its proper absorption, so nutrition should be as diverse as possible.”

And vegetable milk is a good alternative

Those who can not cow’s milk for one reason or another, it is quite possible to replace it with vegetable milk. But you need to understand that each type of plant product contains its own set of nutrients. The most diverse and useful in composition is soy milk, but this does not exclude the use of vegetable milk from other products, they have their own benefits.

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Endocrinologist Kiseleva told how dangerous soy products can be

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Today, a large number of products are made from soybeans. Soy protein is added to sausages, meat substitutes, milk substitutes are made from soy, and it is also part of many popular dishes. How healthy is soy really and can this product be harmful to health? Elena Kiseleva, an endocrinologist at Invitro-Voronezh, answered these questions to Rossiyskaya Gazeta.

“Soy came to us from the East, where it is used very widely – in the form of natto, soy flour, soy oil, soy milk, soy meat, soy paste, soy sauce, tempeh, tofu soy cheese, edamame and yube. Many of these products have taken root and become popular in our country,” said Dr. Kiseleva. protein, the content of essential amino acids, twice as much as in meat, fats, most of which are polyunsaturated fatty acids, complex carbohydrates, trace elements and vitamins. So soy can definitely be considered a healthy product, but with some limitations, like any food product.”

What are the benefits of soy?

Soya is considered a complete meat substitute, as it is rich in protein (up to 50% of the energy value of the product), and also contains many other nutrients:

– Leucine. An amino acid that lowers blood glucose levels; participates in maintaining the nitrogen balance necessary for the proper synthesis of carbohydrates and proteins, prevents the overproduction of serotonin, which also adversely affects the body and is expressed by increased fatigue. Leucine is necessary for the production of muscle fibers, is a source of energy for cells, stimulates the immune response, promotes tissue regeneration;

– Isoleucine. An amino acid necessary for the synthesis of the main protein of erythrocytes – hemoglobin, also for lowering blood glucose levels, muscle tissue synthesis, energy production and increasing the body’s endurance.

– Fats (17.8 g per 100 g of product) are represented by phospholipids. They are necessary for the synthesis of cell membranes, especially liver cells, which is directly related to maintaining its detoxifying ability. Also, these fats reduce insulin resistance, have antioxidant activity, that is, they protect cell membranes from free radicals, prevent degenerative changes in cells, especially nerve and muscle cells, and also strengthen the walls of blood vessels.

– Triglycerides that contain saturated fatty acids, but they are significantly less than in animal fats (13-14% versus 41-66%). Soybean oil also contains polyunsaturated fatty acids. Everyone already knows about their huge biological role in our body: they are precursors for the synthesis of many bioactive substances – prostaglandins, which also prevent the deposition of cholesterol inside blood vessels, that is, they prevent the development of atherosclerosis and its consequences.

– Tocopherols, contained in soybean oil in the largest amount, compared to other vegetable oils, have the properties of vitamin E and are powerful antioxidants that prevent aging of the body.

– Soy surpassed even meat in terms of micro- and macroelemental composition. It contains almost 7 times more iron than meat. In addition to iron, soy contains large amounts of calcium, phosphorus, manganese, magnesium, zinc, as well as sulfur, selenium, manganese, molybdenum, boron, cobalt, and even iodine. As well as B vitamins (B1, B2, B3, B6, B9), PP, choline.

Why is soy harmful?

Soya is a rather high-calorie product. There are 364 kcal per 100 g of soybeans. Compared to 105 kcal per 100 g of beef. Soy also contains estrogen-like substances (phytoestrogens), but the absence of the harmful effects of these substances on, first of all, the male body has already been proven.

Soy also contains anti-nutrients: these are protease inhibitors that interfere with the digestive enzymes of the pancreas. Therefore, when consuming a large amount of soy, the pancreas can hypertrophy, as it is forced to produce enzymes with greater activity. Lectins can injure the intestinal mucosa, leading to the development of chronic inflammation in the intestinal wall and disruption of its barrier function (permeability to infectious toxins and decay products increases). Lectins also increase the adhesion of red blood cells of all blood groups, and can cause growth retardation. But these substances are inactivated at a temperature of more than 100 degrees in 20-25 minutes.

What part of the diet can/should be replaced with soy products?

Soy consumption may be limited by its high protein content and its high calorie content, phytoestrogens and antinutrients.

According to a 1999 FDA study, consumption of soy products at 25 g per day helps to reduce the incidence of cardiovascular disease, reduces the level of “bad cholesterol”, reduces insulin resistance, and contributes to weight loss. All this served to increase the popularity of soy in America, where the market for soy products has grown 4.5 times over 13 years.

But you need to remember that nutrition should be balanced and varied. If there are no contraindications, then soy products can be consumed every day, but, of course, not exclusively eat them. It is better to use fermented soy products, as the beneficial substances are absorbed better.

How well does soy replace meat?

Protein is vital for us to build all the cells and tissues of the body. Soy is the most protein-rich crop. Its content in soybeans is higher than even in meat. It contains a complete protein with almost all essential amino acids. At the same time, soy protein is better absorbed by the body and does not contain harmful cholesterol. The difference with meat is that soy does not contain vitamins B12 and D. So soy may well replace meat if for some reason (fasting, vegetarianism) a person does not consume meat products. Grain products are a good addition to soy, and soy itself is a good addition to a meat diet.