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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Soy Milk – Yeo’s

Soy Milk Drink (250ml)

DESCRIPTION

NUTRITION FACTS

INGREDIENTS

YEO’S Soy Milk has been an all-time fan favorite beverage, well enjoyed by many generations. This protein- rich drink has a traditional authentic taste and a smooth creamy texture. It is lightly sweet, fragrant, and highly nutritious. It is the ideal drink to start your day off right. It is also very versatile, as soy milk can be enjoyed on its own or with a creative twist, such as creating desserts!

• No Trans-fat
• No Cholesterol
• Lactose Free & Non-Dairy
• No Added Preservatives
• Made with Whole Canadian Soybeans

Soy Bean Milk (250ml and 300 ml): Soymilk (Water, Whole Soybean), Sugar and Artificial Flavor.

Soy Milk (1L): Water, soy bean extract, cane sugar, calcium carbonate, artificial flavors, microcrystalline cellulose, sodium carboxymethyl cellulose, mono and diglycerides of fatty acids, carrageenan, sodium alginate and guar gum.

Soy Milk Drink (300ml)

DESCRIPTION

NUTRITION FACTS

INGREDIENTS

YEO’S Soy Milk has been an all-time fan favorite beverage, well enjoyed by many generations. This protein- rich drink has a traditional authentic taste and a smooth creamy texture. It is lightly sweet, fragrant, and highly nutritious. It is the ideal drink to start your day off right. It is also very versatile, as soy milk can be enjoyed on its own or with a creative twist, such as creating desserts!

• No Trans-fat
• No Cholesterol
• Lactose Free & Non-Dairy
• No Added Preservatives
• Made with Whole Canadian Soybeans

Soy Bean Milk (250ml and 300 ml): Soymilk (Water, Whole Soybean), Sugar and Artificial Flavor.

Soy Milk (1L): Water, soy bean extract, cane sugar, calcium carbonate, artificial flavors, microcrystalline cellulose, sodium carboxymethyl cellulose, mono and diglycerides of fatty acids, carrageenan, sodium alginate and guar gum.

Soy Milk Drink (1L)

DESCRIPTION

NUTRITION FACTS

INGREDIENTS

YEO’S Soy Milk has been an all-time fan favorite beverage, well enjoyed by many generations. This protein- rich drink has a traditional authentic taste and a smooth creamy texture. It is lightly sweet, fragrant, and highly nutritious. It is the ideal drink to start your day off right. It is also very versatile, as soy milk can be enjoyed on its own or with a creative twist, such as creating desserts!

• No Trans-fat
• No Cholesterol
• Lactose Free & Non-Dairy
• No Added Preservatives
• Made with Whole Canadian Soybeans

Soy Bean Milk (250ml and 300 ml): Soymilk (Water, Whole Soybean), Sugar and Artificial Flavor.

Soy Milk (1L): Water, soy bean extract, cane sugar, calcium carbonate, artificial flavors, microcrystalline cellulose, sodium carboxymethyl cellulose, mono and diglycerides of fatty acids, carrageenan, sodium alginate and guar gum.

Soy drink with coconut 1.8% “Hi”, 750ml

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not available

Vegan

Mood

About the product

Characteristics:

Ingredients: water, soy protein, coconut pulp, sunflower oil, sugar, natural flavor, beta-carotene dye, iron gluconate, vitamin B12.

Weight: 0.75 kg

Country of origin: Russia

Brand: Hi

Expiration date: 30
days

Storage temperature: 4 ± 2 °C

Nutritional value:

Energy value (per 100g): 40 kcal

Protein: 2.8 g

Carbs: 2.5 g

Fats: 1.8 g

Description:

Hi healthy innovation inspires us to make everyday foods better using only herbal ingredients. This is the food of the future for those who care not only for their health, but also for the environment. Plant raw materials, purity of the composition, the benefits of vitamins, environmentally friendly production, conscious consumption – this is a new look at the world that Hi!

About the brand

Healthy innovation – Healthy innovation!
We conceived Healthy innovation – Healthy innovations, or “Hi!” – to create the food of the future.

Goods Hi (28)

Reviews

I don’t drink cow’s milk for a long time and basically I don’t use dairy products. Since then, by the way, my skin has become clearer, and I even lost a little weight. And all because dairy products, as my endocrinologist told me, help to increase the level of insulin in the blood.
And high insulin is both belly fat, and metabolic disorders, and acne on the skin, and in general harm to health. In general, I removed milk and dairy products and began to drink coffee with Hi vegetable milk with coconut, and not only coffee. Now everything where you need to add milk, I easily replace it with this herbal product. It is very tasty and healthy, and even with the taste and smell of coconut – my favorite tropical flavor.
I like this milk. I just wish they would produce a whole liter, not 900 ml)) But I don’t want to find fault, in any case I will take this product again and again!

Olga Turenina

I tried many brands of coconut milk and finally found the optimal one in terms of cost, taste and quality – Plant Milk Hi.
It’s real with coconut and you really feel it. Since I really love coconut and its aroma, I immediately feel a fake and extraneous additives, I can say that they are not here. Coconut pulp was definitely used for production. There is also soy in the form of protein in the composition, but the product does not give it away at all.
I add this milk to coffee, cook semolina and oatmeal on it, sometimes in the evening I can drink a glass just like in childhood, but without harm to health (cow’s milk can cause heaviness).
Such milk is really healthy, but I can’t call it dietary. Fat content 1.8%, calorie content – like regular milk, sugar is present in the composition. However, dietary milk and vegetable milk are two big differences.

Vera

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whether thousands of years, several decades ago it became the staple food of “hippies” in the States. Then it was somewhat eclipsed by newer and more fashionable types of plant-based milk.

First almonds pushed soy off the pedestal, then oats came along and really sparked the craze for the oat milk alternative. Coffee houses in the USA even stopped selling soy milk for a while, considering this product to be completely obsolete.

This herbal drink is made by steeping soybeans, then grinding and boiling the mixture. Then the soy particles are filtered out and soy milk becomes suitable for further use. Some people make soy milk at home, but most people buy it from the store. Essentially, soy milk is a stable emulsion of oil, water and protein.

Because soybeans contain some fat, soymilk leaves a pleasant, fatty drink in the mouth, very similar to cow’s or goat’s milk.

Soybeans are believed to have originated in China, where they have been cultivated for at least 3000 years. However, recent data suggests that there may have been several places in East Asia, including northern China, Japan and Korea, where soybeans were also popular. In some of these places, it was grown as early as 5500 years ago.

Soybean cultivation has been documented since the late 18th century in the United States. According to the Oxford Encyclopedia of Food and Drink in America, the seeds were brought from China in 1765.

In Russia, soybeans have been grown in the European part for more than 150 years – since the second half of the 19th century, but soy milk began to appear in our stores around 2013-2014.

Composition and nutritional value

Many manufacturers fortify soy milk with calcium, so the drink can contain from 300 to 450 grams of calcium or more. Unfortified soy milk may contain 45 grams of calcium or less.

100 g of soy milk contains (depending on the manufacturer and TM):

• 45 kcal

• 3 g of protein

• 1.4 g of fat

• 4.8 g of carbohydrates

• 1.2 g fiber

• 1 g sugar

• 0 g cholesterol

Nutritionists recommend a relatively moderate soy intake of up to 3 servings per day. For example, a day is enough to eat a dish of tofu and drink a cup of soy milk. In general, drinking more than 200 ml of soy milk per day is not recommended.

How to choose

Please note that commercial soy milk is usually processed to remove some of the characteristic soy bean flavor. It is made by processing and adding sugar (about 5g per serving or more) and flavorings, usually chocolate and vanilla. The drink is also often artificially thickened to improve the “taste” of the product, that is, to make the drink more like whole cow’s milk. Therefore, study the label and choose soy milk with fewer ingredients in the composition.

If you are looking for soy milk with fewer carbohydrates and calories, choose unsweetened or sweetened with stevia or other zero-calorie sweetener.

How to store

For maximum freshness and quality, soy milk should be refrigerated before serving and consumed within 7-8 days of opening.

When you buy a drink, pay attention to where it is stored in the grocery store. Some brands are stored in the refrigerator, which means they should be there at home. However, there are brands of soy milk with long shelf life. Store them in the kitchen cabinet, but away from the stove.

Soy milk can be frozen, but it does not freeze well as it may separate when frozen. If this happens, after defrosting, shake the closed package well to make the drink homogeneous.

How to cook

Soy milk can be used as a cow’s milk substitute in many recipes, including baked goods, sauces, dressings, smoothies, milkshakes, puddings and custards. Add soy milk to recipes at a 1:1 ratio in place of “dairy” milk.

To adapt to soy milk as a drink, fans give newbies tips like this:

• start with chocolate flavored soy milk

• try soy yoghurts

• substitute soy milk in hot cocoa and/or coffee

• use soy milk in your tea

• try some samples of soy milk and choose your favorite brand

• drink soy milk.

Soy milk is good for making porridge, ice cream and of course coffee. In addition to oat and almond milk, soy milk makes the best espresso-based foamy drinks. It produces a wonderful silky foam, because it requires fat to prepare it, and soy milk boasts unsaturated fats. For the easiest way to make coffee, freeze soy milk in an ice cube tray and then put 1-2 cubes in your coffee cup for a chilled drink.

IMPORTANT! Soy milk may curdle when heated. To avoid curdling, use soy milk in recipes with no or minimal acidic ingredients (even coffees that are not very acidic), heat it slowly and add it at the end of cooking.

You can also make your own soy milk. It will be rich and slightly sweet, with a slight hint of complex bitterness. To cook, soak and then boil dried soybeans until they are tender and soft, but still holding their shape. Rinse the beans with water to remove the skins. Grind them with cold drinking water in a blender. Strain. All! The drink is ready. It is great to use in the summer to prepare a Korean dish konguksu . For it, pour chilled soy milk over already boiled homemade noodles , buckwheat soba or spaghetti . When serving, add chopped cucumber and sesame seeds, although you can work with other ingredients to your liking. Think cherry tomato halves, toasted pine nuts, spicy fresh herbs, and even pumpkin slices. This dish can be prepared with ready-made soy milk from the store.

Benefits and harms

Since the nutritional profile of soy milk is very similar to cow’s milk, it has become a popular dairy alternative for vegetarians , vegans and lactose intolerant around the world.

Soy milk contains natural compounds called isoflavones. These powerful antioxidants fight the processes that contribute to aging and chronic disease. Also thanks to these components, soy milk reduces symptoms perimenopause and menopause : isoflavones are structurally similar to the female hormone estrogen . For women, they help with unpleasant symptoms of perimenopause, such as bad mood and hot flashes. Scientists report that more research is needed, but some show that these antioxidants reduce the risk of breast cancer and possibly osteoporosis.

Soy, including soy milk, is a healthy source of vegetable protein that provides all 9essential amino acids needed for growth, repair and immunity.

The plant compounds in the drink may also protect the heart, although this remains a matter of debate among scientists.

Soy milk can be harmful to those who are allergic to soy and people with thyroid disorders.

5 interesting facts about the product

1. One acre (0.4 ha) of soybeans turns into 40,000 servings of tofu or almost 10,000 liters of soy milk.

2. The film that forms on the surface of soy milk during production is called yuba . In Korea and China, this product is fuju, fupi or doupi . For the British, this is tofu skin . We know it as Soy Asparagus .

3. Based on soy milk, imitation dairy products are prepared: soy yogurt, soy cream, soy kefir.

4. In China, there is a term doujiang for the watery soy drink that is produced in the production of tofu. In the 19th century, it was common to go to tofu shops to get a hot, fresh dou jiang for breakfast. Now it is also served for breakfast hot or cold, sweet or savory in a bowl, and next to it are deep-fried golden strips of dough. And there is already soy milk from the store, as we are used to seeing it. It is customary in China to serve it in glasses.

5. Soybeans are harvested in late autumn, but soy milk is produced all year round and can be found out of season in the store.

Expert opinion

According to Roskachestvo specialists:

Soy milk production requires 22 times less water than cow’s milk production. Forests are cut down to grow soybeans, but in liberated areas, soybeans are usually grown for animal feed, and soybeans for food products – vegetable meat or milk – do not occupy such large areas.