Pros and cons soy milk: Soy Milk 101: Nutrition, Benefits, Risks, and More
Soy Milk 101: Nutrition, Benefits, Risks, and More
Q: Is soy milk bad for you?
A: Absolutely not. Soy milk is considered a whole soy food, and has antioxidant, anti-inflammatory, and potential heart-protective properties, says Hever.
Q: Is soy milk good for you?
A: Yes! Research shows that not only do soy foods play a role in a cancer-protective diet, but consuming 25 grams of soy protein daily can help decrease “bad” LDL cholesterol. (13,11)
Q: Is soy milk bad for men?
A: Soy foods, including soy milk, are not bad for men. In fact, some studies show that consuming soy isoflavones (plant chemicals that are part of a class called phytoestrogens) is associated with a reduced risk of prostate cancer. (16)
Q: Is soy milk vegan?
A: Yes, soy milk is made from soybeans and water and is fortified with vitamins and minerals. It is vegan.
Q: Is soy milk dairy?
A: No, despite its name, soy milk is not a dairy milk. It is a dairy-free plant-based milk made from soybeans.
Q: How is soy milk made?
A: Soybeans are soaked in water, blended with water, and then strained. Certain brands add vitamins and minerals to fortify the beverage.
Q: Does soy milk have calcium?
A: If you make soy milk at home (which is possible), your soy milk will not contain calcium. But if you buy soy milk at the store, most brands fortify the final product with calcium.
Q: Does soy milk have lactose?
A: No, cow’s milk traditionally has lactose. Soy milk does not, and you can enjoy it even if you are lactose intolerant.
Q: Does soy milk have estrogen?
A: No, soy is rich in isoflavones, including phytoestrogens that weakly mimic human estrogen, says Schmidt. But this does not mean that soy contains estrogen.
Q: Is soy milk gluten free?
A: Yes, soy milk is gluten free and you can safely drink it if you’re avoiding gluten in your diet.
Pros and Cons of Drinking Soy Milk / Nutrition / Healthy Eating
Soy milk is packed with essential nutrients and is a source of complete protein for vegetarian and vegan dieters. However, because soy contains compounds that are similar to estrogen, a female hormone, some people are hesitant to consume soy products. It appears that the pros of drinking soy milk outweigh any potential cons.
Nutrients in Soy Milk
Soy milk is rich in protein, and fortified with some of the same micronutrients found in cow’s milk — such as calcium, vitamin D, riboflavin, phosphorous, vitamin A, and vitamin B-12. One cup of soy milk generally provides about 8 grams of protein, the same amount found in a cup of low-fat cow’s milk. The protein in soy milk is high quality protein, comparable to protein in animal foods, notes MedlinePlus. Soy milk is also a source of alpha-linolenic acid (ALA), which is an omega-3 fatty acid your body requires daily to function properly.
Cow’s milk contains lactose, a natural sugar that some people have a difficult time digesting, but soy milk is lactose-free. Therefore, if you’re lactose intolerant or have a milk allergy, soy milk is a nutritious substitute that shouldn’t cause any negative side effects for you.
Possible Health Benefits
Soy milk may provide you with several health benefits. It’s free from dietary cholesterol, saturated fat, and trans fat, which means it won’t increase your risk for heart disease. In fact, the U.S. Food and Drug Administration says that consuming 25 grams of soy protein daily as part of a healthy diet may lower your risk for developing heart disease. MedlinePlus notes that isoflavones found in soy products may help prevent hormone-related cancers like endometrial cancer, prostate cancer, and breast cancer.
While numerous possible health benefits exist for drinking soy milk, some studies show potential concerns. A review published in 2014 in Alternative Therapies in Health and Medicine reports that some studies show soy might negatively impact fertility in men, while other studies show no effects. This review notes that some studies show soy increases thyroid hormone activity, while other studies found that soy decreases thyroid function. Lastly, milk protein appears to be more effective than soy protein at increasing lean muscle mass in athletes, according to a review published in 2012 in the Journal of the International Society of Sports Nutrition.
Why You Should Limit Sugar in Your Diet
An experienced health, nutrition and fitness writer, Erin Coleman is a registered and licensed dietitian and holds a dietetics degree from the University of Wisconsin-Madison. She also has worked as a clinical dietitian and health educator in outpatient settings. Erin’s work is published on popular health websites, such as TheNest.com and JillianMichaels.com.
The Pros & Cons Of Soy Milk
Soy Has Been Used For Centuries In Asia
The soybean is actually a type of legume native to east Asia, where it has been cultivated for over 13,000 years. A staple crop in the area, it’s a cheap source of protein for animal feed and family meals. But the locals don’t go for any of this ‘packaged’ nonsense – they believe in the fresher the better, and many grow it themselves.
As Taiwanese-American writer Clarissa Wei explains, cow’s milk is a relatively new addition to the diet of many Asians, as many are lactose intolerant. Unsweetened soy milk is a breakfast drink enjoyed nationwide, while hot, salty soy milk soup is enjoyed with spring onions and soy sauce.
It Has Multiple Health Benefits
Many consider the main benefit of soy milk is that it’s a good alternative for those who have an allergy or sensitivity to cow’s milk. Plus, it’s a high-quality source of protein – unlike most plant-based proteins, soy contains all eight amino acids, which your body turns into new proteins and antibodies that are essential for immune system function.
Studies have also shown that soy could play a role in our overall wellbeing by helping to ward off certain health issues. Soy milk contains isoflavones, which are said to be crucial in preventing certain types of cancer. The protein in soy milk has also proved to be beneficial in reducing the risk of heart attacks, strokes and cardiovascular diseases by around 20%. And cow’s milk devotees might not believe there’s a better source of calcium, but a cup of unsweetened soy milk contributes to around 30% of your recommended daily calcium intake.
It’s Easy To Make At Home
If you want to do it like the locals do, you can make your own soy milk at home, which is a great way to get a purer form of soy milk that evades certain additives added by some major brands. If you’re serious about your soy milk, you can splash out on a soup maker, but it’s just as easy to make without one. All you’ll need is a cup of dried soy beans and some water: puree the beans with the water to make a base, strain out the pulp, and boil the remaining mixture to get the milk. And if you’re not keen on unsweetened, you can add anything you like to your milk, from vanilla extract to honey, to better suit your palette.
And if you’re thinking about throwing away that leftover pulp, don’t: commonly known as okara, which you can dry and grind to make a wheat flour substitute that’s packed with fibre and protein.
Pros and Cons of Drinking Soy Milk
Soy milk and soy beans
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Soy milk is a soybean-derived beverage that is a popular substitute for cow’s milk. While many vegans and those with digestive problems are forced to drink soy milk, it can actually provide certain nutritional benefits to all consumers. However, certain factors must be considered before you switch from cow’s milk to soy milk.
What Is Soy Milk?
Soy milk is a beverage made from soybeans after they are soaked and ground with water. After the beans are ground into a smooth liquid, the beverage is boiled and cooled. It is then ready to drink.
Soy milk can be a healthy alternative to cow’s milk. Unlike cow’s milk, soy milk has very little saturated fat and no cholesterol. In fact, soy milk can actually help lower your cholesterol level. This can aid in reducing your risk of heart disease. Soy milk also has roughly the same amount of protein found in cow’s milk. In addition, soy milk has fewer chemicals, low sodium and high levels of manganese, thiamine and dietary fiber.
Aside from heart disease, some research has been done to link soy with a decreased likelihood of other serious medical conditions. Evidence suggests soy can help prevent hormone-related cancers. Soy can also help ease symptoms of osteoarthritis and menopause.
Lactose and Casein
Soy milk may be the milk of choice for certain digestive problems. One major digestive problem is lactose intolerance. Lactose is a sugar found naturally in cow’s milk that many children and adults cannot digest properly. It results in symptoms including nausea, vomiting, diarrhea and cramps. Soy milk, however, is lactose free and allows the drinker to consume milk without the side effects.
Casein is another ingredient that can cause problems in certain individuals. Casein is a protein found in cow’s milk. It can cause allergy symptoms and immune system malfunctions. It can also cause problems in people with asthma or sinus infections. Because protein is a vital component of maintaining proper health, soy milk is a good option for those who cannot consume cow’s milk.
While soy milk does have some calcium, it is not a good source of the nutrient and does not measure up to cow’s milk. Most of the calcium found in soy milk is attached to the pulp of the bean. The pulp, however, is indigestible in the human body. Calcium is an extremely important nutrient. It is vital in, among other things, maintaining bone strength. Therefore, it is important to find a soy milk that is fortified with calcium. If not, make sure to add calcium in other parts of your diet.
One of the major hurdles when switching to soy milk is the taste. It may take time to adjust to the slightly bean-flavored taste. If you do switch to soy milk, you may have to try several brands and flavors to try to find one you enjoy. Fortunately, many soy milk brands produce flavored products, including vanilla and chocolate flavor, to help consumers enjoy the taste.
What Are the Pros and Cons?
As you transition your baby from breast milk or formula, you may be researching milk alternatives. Due to the growing demand for alternatives to dairy, you have many options.
Some non-dairy milk alternatives on your grocery store shelves include:
Soy milk is derived from the soybean. It is a great vegan option for families who prefer milk not taken from animals. Is soy milk a good option for your toddler? Learn more about the pros and cons of soy milk.
Pros of Soy Milk for Toddlers
Similar Nutrition. At the age of 1 year, your toddler should have two servings of dairy per day. By the age of 3, they should consume 2.5 servings per day. Important nutrients like calcium, protein, and vitamin D are in dairy products. If your child is lactose intolerant or you have personal reasons for avoiding dairy products, you must find an alternative source of these nutrients.
Many milk alternatives lack nutrients like calcium or protein. However, soy milk contains very similar nutrient ratios to cow’s milk. Giving your child soy milk means you don’t have to think about making up the necessary dairy nutrients with other foods.
Potential Health Benefits. Soybeans naturally contain phytoestrogens called isoflavones. Elevated levels of estrogen are linked to an increased risk of breast cancer. However, these molecules are not a danger to your child. They are so small that they act like anti-estrogens. These molecules offset the body’s natural estrogen levels when they are too high.
In fact, women diagnosed with breast cancer who consume soy products seem to live longer than women who don’t. There is also a decreased risk of breast cancer reoccurrence in women who consume more soy.
Soy milk also helps with kidney functions. Plant-based foods are easier for your body to digest than animal protein. If your toddler consumes a greater quantity of animal protein from other foods, soy milk may be a good way to balance out the impact on their kidneys and their body as a whole.
Cons of Soy Milk for Toddlers
Possible Allergen. It is possible for your toddler to have an allergic reaction to soy. Symptoms of a food allergy include:
- Runny nose
If your toddler displays any of these symptoms, remove soy products from their diet and see if the symptoms disappear. If they do, then talk to your doctor about other dairy alternatives. Sometimes children grow out of allergies. You may try to reintroduce soy later on in your toddler’s life.
Set Limits. Babies spend the first year of their life with milk as the primary nutrition source. It can be difficult to break the habit of relying on milk for nutrition. Some babies want to drink more milk and eat less food.
Your toddler may feel full from drinking milk. This will make them less likely to eat the food they need for balanced nutrition. No matter what milk you switch your toddler to, ensure that they receive adequate nutrition from other food sources.
How to Offer Soy Milk to Toddlers
Start slow. Begin by adding a little soy milk into your child’s breast milk or formula so they can slowly adjust to the taste difference. If your toddler is still using a bottle, this is a great opportunity to introduce them to a sippy cup.
If your toddler is resistant to the taste of soy milk, then try another milk alternative. As you work through the transition, continue offering the different milk consistently as your toddler adjusts. It may take multiple instances of offering them soy milk for them to fully adjust to the taste difference.
Remember that it is okay to begin introducing soy milk to your baby between 6 months and one year as long as they are still getting a majority of their nutrition from breast milk or formula.
Pros & Cons of Drinking Soy Milk
When it comes to the intake of soy and soy milk, the mixed views and data available can be “soy” confusing. BistroMD is deciphering through the milky truth of soy, highlighting on benefits of soy and soy milk, soy milk nutrition, and why its intake has raised question in the first place!
What Is Soy Milk?
As its name suggests, soy milk is produced from soybeans. Dried soybeans are soaked then ground into water and may be further fortified with nutrients (including calcium and vitamin D) and/or naturally flavored. Soy milk is found in most grocers, next to the other milks in the refrigerated section. Below depicts the nutrition of Silk® Soymilk, a common producer of plant-based milk.
Soy Milk Nutrition
Pros and Cons of Soy and Soy Milk
Cons: Bad news first!
Breast Cancer Risk
The claim of soy increasing cancer initially questioned its intake. Soy is suggested to mimic estrogen, the primary female hormone that is responsible for the development and maintenance of female characteristics. In a nutshell, high levels of estrogen are suggested to increase breast cancer risk. Confusingly, though, some research suggests soy may even lower the risk.
Like breast cancer risk, men raised high concern after news claims suggested a link between male infertility and soy. Mostly in regards to sperm count, soy may create the risk of male infertility, or the difficulty of getting a female partner pregnant. Some studies have demonstrated that a diet rich in soy lowers sperm concentrations.
Insufficient Muscle Growth
Specifically, soy protein may not be the most effective post-workout supplement of choice. If choosing between soy and dairy milk, dairy takes precedency mostly related to its muscle-stimulating whey protein content.
Pros: Onto the good news!
For those with a dairy or nut allergy or lactose intolerance, soy milk is a valuable alternative for such individuals to enjoy. Additionally, soy milk matches the protein content of cow’s milk with 8 grams, while being lower in carb content (9 grams compared to 12 grams found in dairy milk).
Individuals following a vegetarian or vegan lifestyle, or simply reducing animal products, are at an increased risk of consuming inadequate protein. Soy milk is an animal free, plant-based protein!
Soy milk may reduce heart-related conditions in more ways than one. Firstly, soy milk is naturally absent of cholesterol and saturated and trans fats; the trio supporting healthy lipid levels. Additionally, the U.S. Food and Drug Administration (FDA) suggests consuming 25 grams of soy protein daily may lower heart disease risk.
New research, published in the Federation of American Societies for Experimental Biology (FASEB), suggests childhood consumption of soy reduces the risk of bone degradation in later life stages. Additionally, the calcium and vitamin D found in fortified soy milk products is one bone-strengthening duo!
With such conflicting data and claims, you may still be confused on whether or not to reach for soy or soy milk, especially with such renowned pros and cons highlighted. But until more is known regarding its consequences on health, try to keep its intake in moderated servings and portions. Find more information on recommended soy intakes.
Soy. American Institute for Cancer Research. Available at: http://www.aicr.org/foods-that-fight-cancer/soy.html.
Is soy ‘milk’ good for you?
What is soy ‘milk’?
Soy ‘milk’ is made from soaking and grinding soy beans, and it has been a traditional part of the Asian diet for thousands of years. The beans are typically soaked overnight, their skins are then removed before being blended with water and strained. The remaining liquid or ‘milk’ is then heated before being cooled and stored, after which it is ready to consume.
Soy ‘milk’ can be made at home or bought commercially. In the commercial production process, other ingredients may be added such as sweeteners or salt, depending on the brand or flavour.
Unsweetened soy milk is a good source of vegan protein with 2.4g per 100ml. It’s also both low in fat (1.6g per 100ml) and carbohydrates (0. 5g per 100ml), and therefore low in sugars (0.2g per 100ml).
Commercial soy ‘milks’ are typically fortified with added nutrients such as calcium and vitamin D, both of which play a vital role in bone health, and vitamins B2 (also known as riboflavin) and B12, which are needed by the body to release energy from food, as well as helping to keep the nervous system healthy.
Soy ‘milk’ also contains some vitamin K which we need for blood clotting, phosphorus, which is a mineral that also contributes to strong bones, and potassium, needed to help keep the heart healthy.
Depending on the brand you buy, and whether it’s sweetened or has other added flavours such as coconut, chocolate or vanilla, the nutritional profile will change slightly, usually increasing the carbohydrates and sugars.
While there is no nutritional profile available for homemade soy ‘milk’, it can be assumed that it will be similar to commercial unsweetened soy ‘milk’ but without the additional fortification.
Soy products continue to cause some debate as to whether they are good for you or not. We do know that soy contains certain phytochemicals that may help improve cholesterol levels, as well as some menopausal symptoms.
There have been some claims, however, that soy is not good for women because of the effect it can have on the hormone oestrogen and how it could potentially increase the risk of breast cancer, but at the moment there is not enough evidence to support this. In fact, a 2014 study found that the consumption of soy, and its active component called isoflavone, may lower the risk of breast cancer. However, the NHS does advise those who have been diagnosed with breast cancer to avoid soy products.
Some of this debate seems to be around the fact that in the Western world we do not tend to drink the traditional Asian variety of soy, which is more renowned for these health benefits, but at the moment any evidence is inconclusive.
Is soy ‘milk’ healthier than cow’s milk?
Looking at the calorie content, soy milk is lower in calories than cow’s milk with just 26 calories per 100ml, whereas whole milk contains 63 calories, semi-skimmed 46 calories and skimmed milk 32 calories per 100ml.
The calcium content is the same as cow’s milk with 120mg but 100ml, but soy ‘milk’ is higher in vitamin K than cow’s milk but lower in other nutrients such as vitamins B12, B2 and potassium.
Those with a dairy allergy or who may be lactose-intolerant may find soy ‘milk’ a good alternative.
Is soy ‘milk’ suitable for everyone?
Soy can be an allergen, so if you know or suspect you have a soy ‘milk’ allergy you should avoid consuming it, and contact your GP or healthcare practitioner for advice.
The NHS advises that for children, soy ‘milk’ can be a dairy alternative, but you must speak to your GP first to ensure that they’ll continue to get enough nutrients, such as calcium, in their diet.
The NHS also suggests that those with a thyroid condition known as hypothyroidism are also advised to limit their soy intake, as well as women who have been diagnosed with breast cancer.
How to buy the best soy ‘milk’
Organic, unsweetened brands are always going to best, but if you can’t buy organic, make sure the brand you buy is unsweetened, and always read the label to just check nothing else has been added, such as rice ‘milk’ or any flavourings.
Which milk is right for you?
The health benefits of soya
How to make dairy-free milk
Spotlight on… dairy-free
This page was published on 21 June 2019.
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
90,000 Is soy harmful to women and can it cause cancer
- Jessica Brown
- BBC Future
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with a 30% lower risk of breast cancer they have
Soy contains isoflavone compounds, which are naturally occurring estrogens. Therefore, there are concerns that it may cause breast cancer as well as prostate cancer in men.Is it really so?
While soy has been eaten in Asian cuisine for thousands of years, it was only known in the West 60 years ago.
Today, you can find many products from it on supermarket shelves: soy milk, hamburgers and other soy-based meat substitutes. Not to mention the traditional soy dishes like tofu, tempeh, miso and soy sauce.
Research shows that a soy-based diet can reduce the risk of heart disease. Because it contains protein, unsaturated fatty acids, B vitamins, fiber, iron, calcium and zinc, soy is becoming an increasingly popular meat substitute in the West.
However, despite the fact that over the past decade more and more people consider soy to be a healthy product, there are concerns that it may disrupt the hormonal system.
At the heart of these concerns is the uniquely high content of isoflavones in soy, natural compounds that have estrogenic properties. It is a female sex hormone that binds to estrogen receptors in the body and can stimulate the growth of certain types of breast cancer.
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Soy products are often consumed as a substitute for red meat, which may explain why soy is associated with better health in research
Although scientists have closely studied the effect of isoflavones on the body, but the answer to whether they can contribute to the development of cancer is ambiguous.
Research results show that soy is more likely to protect the body from cancer, but it is not known exactly what exactly.
Thus, the high level of soy consumption among women in Asian countries is associated with the fact that their risk of breast cancer is 30% lower compared to American women who eat much less soy.
In breast cancer patients, one study found that soy consumption reduced deaths by 21%.
Benefits were most notable in women with hormone receptor-negative breast cancer.
This is the more aggressive type when the tumor lacks estrogen and progesterone receptors and therefore does not respond to hormone therapy.
Ambiguity of the question
However, it is very problematic to determine the benefits of soybeans, if there really are any.
Soy is often consumed in place of red meat by those who follow a healthy diet.
If soy does indeed reduce the risk of breast cancer, it may be because isoflavones increase apoptosis, a genetically programmed mechanism that prompts cells with damaged DNA to self-destruct if they cannot repair it.
When this does not happen, damaged cells can turn into cancer.
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Soy foods can prevent cancer because they enhance the mechanism that causes damaged cells to self-destruct
But where did the concern about foods like soy milk come from?
One experiment in immunosuppressed mice found that isoflavones can lead to the growth of cancer cells.
One of the reasons for these different results may be the fact that, when ingested, isoflavones act either as estrogen, or as its opposite.
That is, they can bind to the alpha-estrogen receptors in the body that stimulate tumor growth, or the beta receptor, which, on the contrary, reduces the growth of cancer cells and promotes apoptosis.
The effect of soy on breast cancer risk may depend on when we start eating it.
In most studies in Asia, women have been eating soy since early childhood and have been exposed to this product for the first time in their womb.Whereas Western women started eating soy products at a later age.
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The beneficial properties of soy for the body will be more noticeable if a person begins to eat it in early childhood
The influence of age on the beneficial properties of soy has been confirmed by experiments on animals.
Several studies have also found that consumption of soy reduces the risk of cardiovascular disease. Although this may also be due not to soy itself, but to the fact that a high-intake diet tends to contain less junk food.
“Soy foods are commonly eaten in place of other foods high in saturated fat, such as fatty meats and low-fat dairy,” says Joanne Pinkerton, professor of obstetrics and gynecology at the University of Virginia.
“Soy foods are usually very low in saturated fat,” she adds.
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Soy Consumption May Reduce Cardiovascular Disease Risk
Soy is also suspected of causing prostate cancer.However, last year’s review of studies found that regular consumption of soy foods, on the contrary, reduced the risk of this disease by 30%.
Why this is so is still unknown, because soy does not affect testosterone levels in men. Again, this may be due to the fact that the soy diet is generally healthier.
“Despite the conflicting research results we have received over the years, we are convinced that soy prevents prostate cancer,” says study author Catherine Applegate of the University of Illinois.
The benefits of soy also depend on how they are processed before consumption. Isoflavones are higher in processed soybeans, such as edamame beans, than in soy milk or other processed soybeans.
Thus, edamame contains about 18 mg of isoflavones per 100 g, while soy milk contains only 0.7 to 11 mg.
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Processed soybeans, such as edamame beans, contain more isoflavones than, for example, soy milk
“The only thing we can say for sure is that women can safely Eat soy foods in an amount appropriate for an Asian diet, such as tofu, fermented soy foods, and soy milk.Although the more soy is processed, the lower the level of isoflavones in it, “says Professor Bruce Trock of Johns Hopkins University.
Over the past decades, there have been many studies on the effects of soy on the body. Not a single study has been thorough.
And how In general, in food research, the results often show correlation rather than causation.
However, the findings consistently show that soy is beneficial for health.Even if the reason is only that it replaces unhealthy food.
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Roskachestvo named the pros and cons of herbal milk analogues :: Society :: RBK
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Herbal drinks, in particular from soy, coconut and nuts, cannot completely replace cow’s milk, since they do not contain animal protein, which contains soluble forms of calcium necessary for the body.This is stated in the message of Roskachestvo received by RBC.
According to the organization’s experts, soy drinks can become an alternative for people with milk protein or lactose intolerance, but other people should not give up traditional milk. It is worth switching exclusively to such drinks in eating only after discussion with a doctor, especially for children, experts explained.
In addition, Roskachestvo pointed out that today herbal drinks from soy and coconut are subject only to the technical regulation (TO) “On food safety” common to all food products.Since this document does not contain the concept of “vegetable milk”, “any product that complies with this technical regulation may end up on store shelves.”
In addition, nuts and coconuts are one of the strongest allergens, and some types of milk analogues are several times fatter than traditional milk. So, a drink made from coconut has a fat content of 24%, and pasteurized cow’s milk – most often 2.5% or 3.6%, the organization specified. “Various vegetable oils can be added to vegetable milk, which are not always useful.When buying, carefully read the composition, ”the message says.
As the advantages of herbal analogs of milk, experts named the B vitamins contained in these products, which have a beneficial effect on the nervous system. In addition, they are dominated by a high content of vitamins of group B, H, E, calcium, iron, zinc, copper, silicon, potassium. According to experts, these drinks also contain vegetable protein, which can partially replace animal protein.
90,000 The benefits and harms of soy milk for the body of women and men – Lisa.ru
How to produce
5 advantages over cow
How is it useful
Benefits and harm for women
Benefits and harm for men
Benefits and harm for children
Soy milk for diseases
How much can a healthy person drink
How to choose and store
Soy milk powder
Harm of soy milk
Soy milk was used in ancient China.They say that it was invented by a caring son for his old mother, who loved soybeans, but could not eat them, since she had lost all her teeth. The resulting product turned out to be not only tasty, but also useful, because it gave strength, energy, and strengthened health.
How to produce
Beans are cleaned, crushed, filtered, sterilized. Sometimes the finished product is enriched with calcium or other elements.
People remembered soy milk in connection with the emergence of new trends in nutrition, for example, veganism.In addition, many suffer from lactose intolerance, which is contained in cow’s milk, so a plant-based alternative may be an adequate alternative. Therefore, the product has undergone the most serious research by biologists and nutritionists, as a result of which a number of its nutritional properties have been identified.
5 advantages over cow
- Lactose free
- No cholesterol
- Low fat
- Less calories (45 kcal per 100 ml)
- More protein
The composition contains a significant amount of flavonoids, plant fiber, vitamins A, E, PP, C and group B, iron, magnesium and potassium.True, unlike cow, it does not contain calcium, but manufacturers compensate for this by artificially introducing it into the product.
It contains a lot of phytoestrogens (plant hormones). Although many scientists are ambivalent about this element, believing that in different cases it can be both beneficial and harmful.
Why soy milk is useful
- It provides us with protein, albeit a vegetable one, but in many respects similar to what is found in eggs and meat.
- Rich in amino acids that improve metabolism.
- Unlike cow, it is absorbed much easier, even by the body of a weakened person or an elderly person, since it contains unsaturated fats and very little sugar, therefore it quickly passes the digestive system and is absorbed into the blood.
- Isoflavones have a beneficial effect on the functioning of the thyroid gland.
- Vegetable fibers normalize bowel function.
- Useful for hypertensive patients (no cholesterol, but a lot of potassium).
- Due to the absence of lactose and animal protein, it can be consumed by allergy sufferers and people with casein intolerance.
- Due to the low sugar content, it is useful for diabetics, as well as for the elderly, prone to the appearance of this severe endocrine system disease.
- Low fat, low calorie content, therefore recommended for those who monitor weight.
Benefits and harms for women
Soy milk is rich in plant estrogens isoflavones, which maintain normal hormonal levels.Therefore, it is especially recommended to drink it directly during menstruation, as well as during premenopause. Phytoestrogens reduce pain, improve mood.
Lecithin, phospholipids, vitamins E, C and group B contribute to a healthy complexion, elasticity of the skin, beauty of hair and nails.
The drink is useful for getting rid of excess weight, because at this time the body continues to need proteins, fats and carbohydrates for normal functioning. It is low in calories, well absorbed, improves bowel function, reduces appetite.
But during pregnancy, this product should be used with great care, since the same isoflavones can provoke hypothyroidism, which leads to adverse consequences for both the woman and the unborn child: pregnancy fading, miscarriage, brain defects, internal organs of the fetus. It is better for nursing mothers to refrain from using, especially if there is a tendency to hypotension or kidney problems.
Benefits and harms for men
If your man regularly goes in for fitness and tries to limit himself in nutrition, introduce him to the product.The drink has a beneficial effect on the work of the cardiovascular system, calms the nerves, is easily absorbed, without being deposited on the sides and stomach. It also reduces the risk of prostate disease.
According to a number of studies, men who regularly use such a product have a decrease in sperm count. Therefore, it should not be abused, especially by those who plan to become a father.
Benefits and harms for children
Despite all the unconditional benefits, pediatricians do not recommend giving pure milk to children under 4-5 years old.If a child is allergic to lactose, use this product for older children (over 2 years old), and only for making cereals, preferably in a diluted form.
Soy milk for diseases
Many doctors recommend this drink in the treatment of diseases. For example, in pancreatitis, consumption reduces the strain on the digestive tract. But the fiber and phytic acid present in the product can have a negative effect on the functioning of the pancreas, so you should not abuse it, especially in its pure form.
Soy milk is good for diabetes. The polyunsaturated acids contained in the product normalize cholesterol levels, reducing the risk of heart disease, and also do not affect blood sugar levels, while enriching the body with vitamins, macro- and microelements.
People with chronic diseases should consult a healthcare professional before adding this drink to their diet.
How much can a healthy person drink
Children from 5 to 18 years old should not drink more than 250 ml per day.Adults can consume up to 500 ml per day – neat and for cooking.
How to choose and store
Read the composition carefully: it should contain only soy and water. If you see the inscription Isolated Soya Protein, it means that the milk was made from extracts, it contains fewer nutrients.
Buy the product in an opaque bottle or cardboard bag. Remember that after opening the package, it should be stored in the refrigerator for no more than 3 days.
Soy milk powder
Sometimes you can find dry soy milk instead of whole milk in stores and supermarkets.It is a white or cream-colored powder with a pleasant smell and taste with delicate nutty notes.
Dry is obtained by processing whole, therefore it is no less useful. Most often, it is additionally enriched with vitamins and minerals.
Dry is easy to use and has a low price. It is easy to add to coffee or tea: for 100 ml of water – 2-3 teaspoons. It is on it that pediatricians recommend that mothers cook porridge for babies with confirmed lactose intolerance.
True, there is one “but” here.: Some nutritionists believe that milk powder contains a lot of flavors and emulsifiers, so be sure to read the label before buying.
Harm of soy milk
The origin of the beans used to make the product is often viewed with skepticism. This can be a problem, since the lion’s share of soybeans is genetically modified. Such varieties are the most resistant to disease and changing weather, therefore they are able to exist in almost any conditions.
Soy absorbs heavy metals and other substances that are unsafe for humans from the environment. Therefore, even natural beans grown in an ecologically unfavorable place or with the use of chemicals are unsafe for the body.
This product may cause allergies and be harmful to health. Buy soy milk only from large producers and make sure that the packaging says: “Does not contain GMOs.”
Author of the magazine “Liza”
90,000 Pros and Cons of Plant Milk | Eat for Health
Many people believe that plant milk is a substitute for traditional milk, but this is not so, it is called that only because of its external similarity: it also has a liquid consistency and light, but due to some ingredients it can have beige , color.
1) Milk may contain ingredients with a large amount of vitamins. For example, coconut milk contains vitamin B, which helps to strengthen the immune system and the nervous system. Nut milk boasts vitamin E, which fights premature aging. Soy milk is good for digestion. Almond milk helps to increase brain activity. Pumpkin milk improves immunity and memory. Also, all of these drinks are high in carbohydrates, which gives an energy boost for the whole day.
2) The product can be used to prepare individual dishes: add to coffee or prepare yourself for breakfast oatmeal in almond milk.
3) No special technology is needed to prepare such milk. It can be easily done at home as well.
1) Unlike regular milk, this drink can cost a lot more, as it can consist of expensive ingredients.
2) Specific taste.
3) Plant milk can be more nutritious and, due to its fat content, it can harm the body, so this drink should be discarded for people suffering from liver disease.
4) Many ingredients may be allergic.
5) Such pleasure is very difficult to find on the shelves of ordinary stores. Perhaps you can find it in specialized nutritional stores. But we don’t have many such stores either. Therefore, many have to make vegetable milk on their own. Ideally, it should include two components: water and the main component (almonds, soy, coconut, and so on).
6) If you start to disassemble each type of plant milk, it turns out that sesame milk contains a large amount of sugar and food additives, soy milk uses soybeans grown for mass production, with a large amount of chemicals, food additives and sugar- refined.Also, soy milk should be excluded from the diet of hormone-unstable people. It is worth giving up nut milk for allergy sufferers, for liver problems – from coconut.
When buying vegetable milk, it will not be superfluous to read the composition, because it may contain food additives added by a number of manufacturers in order to extend the shelf life.
These small nuances will help you make the right choice when choosing plant-based milk.
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Pros and cons of herbal milk analogs 13-02-2020
What to look for when buying soy, almond and coconut milk
Roskachestvo compared herbal drinks made from soybeans, oats, almonds, coconut and regular milk and talked about whether they can become a full-fledged replacement for it, writes RIA Novosti.
“Drinks made from soy, coconut, nuts are a good alternative to milk for people with milk protein or lactose intolerance, as well as for vegans. For the rest, it makes no sense to completely exclude from the diet the milk we are used to and switch to vegetable milk, ”the organization’s experts note.
Roskachestvo reminds that herbal drinks fall only under the general technical regulation for all food products “On the safety of food products”, therefore, in fact, any product corresponding to it can end up on store shelves.
Roskachestvo advises against giving up regular milk and switching to vegetable milk
Speaking about the benefits of herbal drinks, experts point out primarily to the presence of vitamins: in particular, B vitamins have a beneficial effect on the nervous system, and due to the high content of B, H, E vitamins, calcium, iron, zinc, copper, silicon, potassium, some types of “non-dairy milk” are good for the skin, strengthen nails and hair. The vegetable protein in the soy drink is well absorbed and contains many amino acids, while buckwheat milk contains no gluten, which is important for people with intolerance, according to Roskachestvo.
Meanwhile, such drinks cannot completely replace cow’s milk, but at the same time, some types of plant “milk analogues” are many times fatter than the traditional one. Nuts are one of the strongest allergens, so drinks based on them can cause food intolerances, experts warn.
Roskachestvo recommends to carefully study the composition of herbal drinks, as they may contain vegetable oils that are not always useful. “But the main thing is that producers often add sugar, the harm of which is pointed out by both foreign and domestic experts,” the report says.
90,000 Plant-based Milk: Is It So Good?
Recently, the whole world has taken up arms against cow’s milk. Like, and allergies from him, and overweight, and the risk of developing oncology increases. A substitute for this product was invented immediately.
An alternative to traditional milk is the so-called vegetable milk (soy, coconut, rice, etc.), which advocates of healthy lifestyle consider useful. But is this product so useful? Our expert helped to understand this issue.
There is no such concept as “vegetable milk” in the technical regulations of the Russian Federation. Sellers and buyers call a variety of drinks made from nuts and cereals as milk (or cream) on their own initiative, by analogy with the well-established expression “coconut milk”. Such drinks are usually white, milky in color and of appropriate consistency.
psychotherapist, Ph.MD, author of a patented technique for correcting eating behavior and weight loss, member of the Institute of Functional Medicine (IFM, USA)
– Comparing cow’s milk and vegetable “milk” is not very correct. In essence, vegetable milk is not. This is an extract from seeds, nuts, cereals or sprouts, which are crushed, mixed in a certain proportion with water (depending on how thick the drink is to be obtained), and then squeezed out and filtered through a sieve.That’s all: the drink is ready! Then you can add any spices, fruits, natural sweeteners to it.
Of the whole variety of plant milk, the most popular are coconut, soy, almond, rice, oat milk.
Of all types of plant milk, this is perhaps the only truly healthy one. Coconut milk and cream contain medium chain triglycerides, which can help improve the breakdown and elimination of fat.It is quite possible to recommend it for diet food. It is also an important product for those who adhere to the keto diet (high in healthy fats, low in carbohydrates and proteins) – a food style recommended for the health and support of people with diabetes mellitus, a number of serious diseases of the nervous system (Alzheimer’s disease, sclerosis, etc. etc.), cancer.
Coconut milk also contains caprylic acid.
…It has an anti-inflammatory effect, helps to restore the intestinal mucosa, and helps to more effectively cope with viral infections. In short, this is the most superfood plant-based milk of all such drinks.
Many vegetarians sing an ode to it, and manufacturers proclaim it an alternative to cow’s milk. Of course, there is protein in it, but like all plant proteins, it is deficient and does not contain all essential amino acids.
…The phytoestrogens that it contains, on the one hand, help to lower the so-called “bad” cholesterol
, on the other hand, they may not be useful at all in the diet of people with impaired estrogen metabolism. Any soy products in this case can increase the risk of developing estrogen-dependent tumors – fibroids and fibroids. Don’t forget, soy is recognized as one of the strongest allergens – third in the top ten! American nutritionists completely exclude soy foods from their diet.
This milk tastes good enough and is also a source of vegetable protein and vitamin E, the most powerful antioxidant. Here, perhaps, are all the useful properties of this product … And now about its dark side. Almond milk contains a lot of polyunsaturated omega-6 fatty acids, which many people tend to consume. In terms of weight maintenance and health, this is not very good. Omega-6 provokes general inflammation in the body as a whole and the development of inflammatory diseases over time in particular (all ailments ending in “it”).
Rice and oat
Rice milk does not contain gluten, so it has a right to exist as a drink option for people with intolerance to this protein. Oat milk is rich in protein. To tell you the truth, these types of drinks have practically no taste. That is why sugar, flavor enhancers, and very sweet fruits are usually added to oat and rice milk. As you can imagine, these supplements have nothing to do with healthy eating.
Vegetable vs Cow
As we wrote above, comparing these products is not very correct.And to talk about which product is more useful – too. Yes, there is less fat in vegetable milk, there are some useful macro- and micronutrients
(by the way, you can get them with other food products). Whereas cow’s milk also contains casein
, to which, albeit rarely, but still there is an allergy, and lactose
– food intolerance is associated with it, and insulin-like growth factor, which increases the risk of developing tumors.But it is important to understand that in the light of current nutritional knowledge, one cannot talk about the benefits and harms of any products in general, for everyone. Each person has an individual biochemical intolerance. Even very healthy coconut milk can develop an allergy (this happens if there is an exacerbated reaction of the immune system to latex), and the same cow can be drunk by the same person without harm to health.
As a summary, it can be said that plant-based milk cannot be considered a substitute for cow’s milk.There are not very many benefits in it, except for coconut. Some types of milk (from nuts) are completely inappropriate in the diet of overweight people and a number of inflammatory diseases.
What milk, besides coconut, can you recommend to all healthy lifestyle advocates?
Chia seed milk or flaxseed milk, for example. But, alas, such vegetable milk can only be made independently. It is not yet produced on an industrial scale.
Chop chia seeds, add water, on average, two cups of water for three tablespoons of seeds.Put in the refrigerator overnight. You can then drink or eat with chia seeds. Or squeeze through a thick cloth and drink. You can add cinnamon or vanilla, whatever you like.
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90,000 7 types of the most popular plant-based milk: pros and cons
Probably all of us are aware that milk obtained from animals, no matter how much we love it, has its drawbacks.For example, according to experts, 75% of people have lactose intolerance in one form or another. The risk of developing some unpleasant illnesses can also be an unpleasant side effect. So even if you are not yet ready to exclude dairy products like cheese or yogurt from your diet, it is definitely worth giving up milk – cow’s or goat’s. The good news is that it is fairly easy to replace. To help you choose the most suitable alternative, in this article on How to Green, we highlight 7 different types of the most popular plant-based milk that you can find in packs of milk.
1. Soy milk
The first thing that comes to mind is as a replacement for dairy products of animal origin. Soy milk is made from dry soybeans and water. It contains tons of healthy micronutrients and is low in sugar, but the amount of sugar in the product varies from brand to brand.
Pros. Overall, soy milk is indeed equivalent to cow’s milk in many ways. It is also rich in calcium, potassium, vitamins A, D, B and riboflavin.In addition, it contains isoflavones, which reduce the risk of developing diseases of the cardiovascular system.
Minuses. Even a small amount of soy milk can cause serious problems for people with soy allergies. In addition, Chinese scientists have found that soy can negatively affect reproductive function in men. It can also be contaminated with toxic pesticides and be genetically modified, but it is not difficult to find packs of milk labeled “organic” and “non-GMO” in the store.
2. Almond milk
The creamy texture and light nutty flavor of almond milk makes it the second most popular plant-based dairy product. Like soy, it is prepared as simply as possible: water plus almonds. The availability of nuts, which can be bought at almost any store (as opposed to soybeans), make it easy to make almond milk at home with your own hands. You can find a video recipe on how to do this at this link.
Pros. Almond contains as much calcium and vitamin D as regular cow’s milk. It is rich in trace elements such as potassium, manganese, magnesium, vitamin E, copper and selenium. Only, unlike cow’s milk, almond does not contain cholesterol and saturated fats, so it will not harm your cardiovascular system. Due to the way almond milk is prepared, the finished product contains a very small proportion of high-calorie nuts, so it is great for those looking to lose weight.
Minuses. Almonds are on the list of the most common allergens, therefore, the consumption of almond milk by people with such intolerance can lead to swelling, nausea and even anaphylactic shock.
3. Coconut milk
The process of making this milk is similar to making traditional cream. The white flesh of the coconut is gently separated and soaked in hot water, which causes the white creamy layer to rise to the top, as occurs when separating milk and cream.
Pros. Coconut milk is rich in vitamins E, C and B. Research shows that vitamins C and E are essential for boosting immunity. In addition, the B vitamins and their derivatives contained in the product play a crucial role in cell renewal. Coconut milk is also high in magnesium and iron. Magnesium supports the smooth functioning of nerve cells, and iron is vital for the production of red blood cells.
Minuses.Coconut milk contains various forms of polysaccharides, and one of them, guar gum, can hinder the digestive system. Therefore, people with weak gut are better off choosing another herbal alternative. In addition, coconut milk is one of the most high-calorie and fatty milk. 100 grams of the product contains 230 calories and 24 grams of fat.
4. Oat milk
The sweetish taste and grainy texture make oat milk a strong competitor in the herbal alternative market.It’s great for everything from baked goods to added to coffee and tea. Oat milk is also made quite simply: oats are soaked in purified water, then crushed and strained.
Pros. Oat milk is high in soluble fiber called beta-glucan. This is one of the most thoroughly studied substances in modern science, scientists believe that it is beta-glucan that helps the body to start the natural process of eliminating cancer cells and activate the immune system.In addition, oat milk is quite dietary: it contains 40 to 60 calories per 100 grams of product.
Minuses. Oat milk is inferior to milk of animal origin in terms of protein content. In addition, most of the calories come from carbohydrates, which can raise blood sugar levels.
5. Cashew milk
Cashew milk is produced in a similar way to almond milk. Nuts are soaked, soaked and ground to a creamy texture.If you like creamy taste, then cashew milk may be your favorite alternative to cow milk.
Pros. The phytosterol found in cashew nuts helps lower bad cholesterol and improves arterial health. Cashew milk is low in calcium, but contains trace minerals that help keep bones healthy. For example, copper, magnesium, and vitamin K reduce the risk of osteoporosis. It is worth paying attention to the large amount of zinc in cashew milk. This mineral is an important participant in metabolic processes, strengthens the immune system, and also improves memory and brain function.
Minuses. Cashew milk contains far more sodium than any other milk, so you shouldn’t overuse it.
6. Rice milk
Another popular plant-based alternative to animal milk. Milk made from whole grains of rice is an excellent hypoallergenic, balanced option with a high antioxidant content and virtually no fat and cholesterol.
Pros.Rice milk is the best option for people with food allergies because it does not contain nuts, gluten, or soy. Plus it’s cheaper, and you can make it at home quite easily with a powerful blender that can handle tough grains.
Minuses. Very low protein level – only 0.1 grams per 100 grams of product. The consistency of rice milk is rather watery, so it cannot be a complete substitute for cooking or baking.
No trace of saturated or trans fats, low calorie values, no cholesterol, anti-allergenicity, presence of vitamins A, B12 and D, as well as minerals, especially calcium. Flaxseed milk is arguably the healthiest replacement for cow’s or goat’s milk, but not everyone will like its taste.
Pros. The antioxidant properties of flax seeds reduce symptoms of hormonal imbalance. Research has shown that daily consumption of flaxseed milk can help relieve mild hormonal problems as well as improve overall health.
Minuses. Low protein levels. In addition, ready-made flaxseed milk sold in stores is often heavily sweetened.
Most types of plant milk are fairly easy to make at home with your own hands, as you can see with the example of almond. If you are too lazy to bother yourself and prefer store options, read the labels carefully. Choose a product with no refined sugar in the ingredients. In addition, it is better to take options fortified with calcium and vitamin B12.And most importantly, do not give up if, after trying soy milk, you are not satisfied with its taste or texture. Keep looking and trying other herbal alternatives. We are sure that you will definitely find exactly the milk that you like.