Soy | NCCIH

Skip to main content© Steven Foster

Common Names: soy

Latin Names: Glycine max

Background

• This fact sheet focuses on the use of soy by adults for health purposes.
• Soybeans have long been cultivated in Asia. Since the 1950s, they have also been produced in other parts of the world, including the Americas.
• In addition to its food uses, soy is available in dietary supplements. Soy supplements may contain soy protein, isoflavones (compounds similar in structure to the female hormone estrogen), or other components.
• Soy products are promoted for menopausal symptoms, bone health, improving memory, high blood pressure, and high cholesterol levels.

How Much Do We Know?

• Although there have been many studies on soy products, there are still uncertainties about soy’s health effects.

What Have We Learned?

• Consuming soy protein in place of other proteins may lower levels of total cholesterol and LDL (“bad”) cholesterol to a small extent.
• Soy isoflavone supplements or soy protein may help to reduce the frequency and severity of menopausal hot flashes, but the effect may be small.
• Observational studies indicate that among Asian women, higher dietary intakes of soy during childhood and adolescence are associated with a lower risk of breast cancer later in life. The amounts of soy in Western diets may be too low for this association to be observed. Soy products in supplement form have not been shown to reduce breast cancer risk.
• Current evidence suggests that soy isoflavone mixtures probably have a beneficial effect on bone health in postmenopausal women, but the evidence is not entirely consistent.
• Soy protein may slightly reduce blood pressure in people with hypertension (high blood pressure).

What Do We Know About Safety?

• Except for people with soy allergies, soy is considered to be a safe food. In research studies, soy protein supplements and soy extracts rich in isoflavones have been used safely on a short-term basis; the safety of long-term use is uncertain.
• The most common side effects of soy are digestive upsets, such as constipation and diarrhea.
• Soy may alter thyroid function in people who are deficient in iodine.
• Current evidence indicates that it’s safe for women who have had breast cancer or who are at risk for breast cancer to eat soy foods. However, it’s uncertain whether soy isoflavone supplements are safe for these women.
• The use of soy in amounts greater than those commonly found in foods may be unsafe during pregnancy because estrogen-like substances from soy could be harmful to the fetus. Little is known about whether it is safe to use soy in amounts greater than those commonly found in foods while breastfeeding.

Keep in Mind

• Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

NCCIH Clearinghouse

The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners.

Toll-free in the U.S.: 1-888-644-6226

Telecommunications relay service (TRS): 7-1-1

Website: https://www.nccih.nih.gov

Email: [email protected] (link sends email)

PubMed®

A service of the National Library of Medicine, PubMed® contains publication information and (in most cases) brief summaries of articles from scientific and medical journals. For guidance from NCCIH on using PubMed, see How To Find Information About Complementary Health Approaches on PubMed.

Website: https://pubmed.ncbi.nlm.nih.gov/

Office of Dietary Supplements (ODS), National Institutes of Health (NIH)

ODS seeks to strengthen knowledge and understanding of dietary supplements by evaluating scientific information, supporting research, sharing research results, and educating the public. Its resources include publications (such as Dietary Supplements: What You Need To Know) and fact sheets on a variety of specific supplement ingredients and products (such as vitamin D and multivitamin/mineral supplements).

Website: https://ods.od.nih.gov

Email: [email protected] (link sends email)

Key References

• Abdi F, Alimoradi Z, Haqi P, et al. Effects of phytoestrogens on bone mineral density during the menopause transition: a systematic review of randomized, controlled trials. Climacteric. 2016;19(6):535-545.  
• Blanco Mejia S, Messina M, Li SS, et al. A meta-analysis of 46 studies identified by the FDA demonstrates that soy protein decreases circulating LDL and total cholesterol concentrations in adults. Journal of Nutrition. 2019;149(6):968-981.
• Franco OH, Chowdhury R, Troup J, et al. Use of plant-based therapies and menopausal symptoms: a systematic review and meta-analysis. JAMA. 2016;315(23):2554-2563.
• Messina M. Impact of soy foods on the development of breast cancer and the prognosis of breast cancer patients. Forschende Komplementarmedizin. 2016;23(2):75-80.
• Rock CL, Doyle C, Demark-Wahnefried W, et al. Nutrition and physical activity guidelines for cancer survivors. CA: A Cancer Journal for Clinicians. 2012;62(4):243-274.
• Soy. Natural Medicines website. Accessed at naturalmedicines.therapeuticresearch.com on May 13, 2020. [Database subscription].

This publication is not copyrighted and is in the public domain. Duplication is encouraged.

NCCIH has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by NCCIH.

Last Updated: December 2020

Is Soy Milk Good for You? 7 Benefits, Plus Disadvantages to Consider

Unlike many other milk alternatives, soy milk is a great source of protein.

Image Credit:
ddukang/iStock/GettyImages

If you’re lactose intolerant, concerned about the environment or you just aren’t into the taste of cow’s milk, you can reach for soy milk as a comparable alternative. Made from soybeans or soy flour, this pick is one of the more popular milk alternatives on the market.

It generally has a longer shelf life than dairy milk and some types of packaged soy milk can be stored at room temperature for months, which helps eliminate waste caused by food spoilage.

Video of the Day

There are many pros and cons of soy milk to consider. While it’s high in beneficial nutrients, some varieties come loaded with sugar, which can pose a health risk.

Consider these pros and cons of soy milk before you swap your go-to glass.

The Health Benefits of Soy Milk

1. It’s Full of Protein

Try including soy milk in your diet as a source of protein. Soy protein can help lower levels of LDL “bad” cholesterol, according to the National Institutes of Health (NIH).

Each cup of unsweetened, plain soy milk provides 7 grams of protein, according to the USDA. For reference, a glass of two-percent dairy milk has 8 grams of protein.

Unlike most plant-based proteins — which have some, but not all, of the amino acids you need in your diet — soy has all nine essential amino acids. Your body assembles these amino acids into new proteins, including antibodies essential for immune system function, structural proteins that hold your tissues together and enzymes that help your cells produce energy.

We Recommend

Nutrition

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

By Kelsey Lorencz, RDN

Nutrition

5 Alternatives to Cow’s Milk Your Allergic 1-Year-Old Can Enjoy

By Erica Kannall

Expertly Reviewed

Health

Is Soy Milk Bad for Women?

By Karen Gardner

Expertly Reviewed

Are You Getting Enough Protein?

Track your macros by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

2. It Doesn’t Increase Risk of Breast Cancer

It was once thought that soy foods — because of their isoflavones, a phytoestrogen — can increase your risk of breast cancer. This belief has since been refuted, according to the American Cancer Society.

Recent research has found that drinking soy milk is ​not​ linked to an increased risk of breast cancer and may actually help protect against it, per a February 2020 study in the ​International Journal of Epidemiology​

3. It Doesn’t Cause Hormone Imbalances

The phytoestrogens in soy milk perform functions in the human body similar to the hormone estrogen. Some people assigned male at birth (AMAB) may avoid soy foods out of worry that too many phytoestrogens can have a negative effect on their hormone balance.

But, isoflavones in soy do not increase estrogen levels in people AMAB, and eating soy does not seem to affect testosterone levels, according to a May 2010 analysis in ​Fertility and Sterility​.

And a bonus: Eating or drinking soy foods, like soy milk, is associated with a reduced risk of prostate cancer, according to Oregon State University.

Related Reading

4. It Contains Calcium and Iron

Drinking soy milk can help you get more calcium and iron, as long as you buy soy milk that is fortified. Your body relies on the calcium from your diet to maintain dense and strong bone tissue. Without it, your body draws on your bones as a source of calcium, which can reduce your bone density over time.

One cup of unsweetened plain soy milk boasts 301 milligrams of calcium. This contributes close to 30 percent of your recommended daily amount, according to the NIH.

The iron in soy milk helps your red blood vessels function properly, helping ensure that all the tissues throughout your body get the oxygen they need. Each serving of soy milk provides 1.1 milligrams of iron, contributing to your daily needs for the nutrient.

5. It Boasts Riboflavin and Vitamin B12

Soy milk also helps you get more B-complex vitamins and serves as an especially rich source of riboflavin (vitamin B2) and vitamin B12. Getting enough vitamin B12 in your diet helps your cells produce DNA, aids in red blood cell function and also keeps your nerves healthy.

One cup of soy milk provides 2.7 micrograms of vitamin B12, which is more than the 2.4 micrograms you need each day. The riboflavin in soy milk helps your cells produce energy and shields your DNA from damage. Drinking one cup of soy milk gives you 0.5 milligrams of riboflavin — close to 50 percent of the recommended daily amount.

6. Soy Milk Is Vegan

Vegans can eat soy and soy milk is a good alternative for anyone who chooses to avoid dairy products for health or other reasons.

Soy provides protein — a significant benefit to vegans or anyone following a diet low in animal proteins. Soy does not have cholesterol and is low in fat. Products with soy also provide important nutrients such as calcium, vitamin D and vitamin A.

You can use soy milk in any recipe as a substitute for regular milk, and you can simply drink a glass of it. You will likely notice some flavor differences, but most people adjust to the taste of soy milk easily.

7. Some Are Shelf-Stable

Unlike cow’s milk, you can find some soy milk in the non-refrigerated section of your grocery store. Aseptic packaging is used and you’ll find them with other shelf-stable milk alternatives, typically in the “natural foods” section of your supermarket.

The aseptic packaging has a 12-month shelf life and once it’s opened, it must be refrigerated and used within a week.

Potential Disadvantages of Soy Milk

Drinking soy milk can have disadvantages for some people. While it’s generally considered safe, here are a few factors to consider.

1. Soy Allergy

For many people, there are no soy milk side effects and it’s completely safe to drink. But if you have an allergy to soy, you should steer clear of soy milk.

Soy is one of the top nine food allergies, according to Food Allergy Research and Education (FARE). It can be a difficult ingredient to avoid because soy is commonly used in many processed foods as soy lecithin or soybean oil.

If you have an allergy, you may experience minor side effects of soy milk including skin rash or itching, stomach pain, stuffy nose and wheezing. More severe side effects include diarrhea, vomiting and in rare cases, anaphylactic shock.

If you’re allergic to soy, avoid soy milk and any processed foods that have soy-derived ingredients. According to FARE, you’ll also have to watch out for other names for soy in foods, including:

• Edamame
• Miso
• Natto
• Shoyu
• Soya
• Tamari
• Tempeh
• Textured vegetable protein (TVP)
• Tofu

Tip

If you’re allergic to soy and looking for another non-dairy milk alternative, consider trying oat milk, coconut milk, almond milk or flax milk.

2. Added Sugars

Some types of soy milk do have a major nutritional disadvantage because of added sugar. Added sugars increase non-nutritive calories in your diet, and they can increase your risk of heart disease and type 2 diabetes.

Go with unsweetened soy milk to minimize added sugar — the unsweetened stuff has just 1 gram of naturally occurring sugars per cup and no added sugar. Chocolate- and vanilla-flavored soy milk, in contrast, have around 20 and 7 grams of added sugar per serving, respectively.

3. Check the Calcium

If you’re replacing cow’s milk with soy milk in your diet, be aware that soy is not naturally a good source of calcium. Calcium is an extremely important nutrient that plays a role in our bone strength as well as our nerve and muscle health.

But because soy milk is typically used as an alternative to cow’s milk, many soy milk products are fortified with nutrients like calcium and vitamin D, which enhances calcium absorption. Just make sure to check your nutrition labels and opt for soy milk choices that have added calcium, and offer at least 20 percent of your daily needs.

4. Anti-Nutrients

Soy also has phytates, which are anti-nutrients that can block the absorption of certain minerals, like iodine, zinc, iron, magnesium, copper and chromium. If you’re drinking a lot of soy milk and eating processed foods that contain soy, this can increase your risk of developing nutritional deficiencies.

That said, rest assured that the benefits of having some soy milk in your diet outweigh the negative effects of anti-nutrients found in them, according to the Harvard T.H. Chan School of Public Health. As always, practice moderation when adding soy milk to your diet.

5. Genetic Modification

In simple terms, genetic modification is when food scientists and chemists introduce new DNA to crops to make it more resistant to threats, like pests and bad weather, so they can grow more.

Soy is one of the leading genetically modified, or GM, crops (also called genetically modified organisms or GMOs) in the United States. In fact, the USDA notes that 94 percent of the soy currently grown in the U. S. is genetically modified. While genetic modification increases crop yield, it also introduces potential problems.

One of the main concerns is that, because GM crops are resistant to bacteria, they may give way to the growth of bacteria strains that are antibiotic-resistant, per January 2011 research in the ​Journal of Toxicology and Environmental Health​. And if these antibiotic-resistant bacteria make you sick, they’ll be difficult to treat.

Another concern is that the process of genetic modification may introduce new allergens and toxic substances, like heavy metals, into the plant, according to Virginia State University. If this happens, and you drink a lot of genetically-modified soy milk, it can lead to health problems, like heavy metal toxicity. That said, you’d have to drink huge quantities of soy milk over long periods of time.

Does Soy Milk Cause Gout?

Uric acid is a waste product that forms from the degradation of genetic material such as DNA and RNA. Uric acid is benign at normal levels but if excessive levels of uric acid build-up and form needle-like crystals in the joints, it can cause a painful inflammatory arthritic condition known as gout. This is most likely to occur in the big toe, knee or ankle joints, per the U.S. National Library of Medicine.

Purines are thought to increase uric acid levels in the blood. But soy milk is very low in purines and therefore OK to eat on a gout diet, per a 2014 study in ​Biological & Pharmaceutical Bulletin.​

Soy Milk for Kids

Many people wonder whether or not soy milk is good for kids. This depends on their age and other factors.

Babies

Babies under one year old should not drink soy milk, cow’s milk or any other milk alternative, as only formula and breast milk are recommended at this stage, per John Hopkin’s Medicine.

There is some debate about the safety and side effects of soy formula for babies, according to the NIH. While there are no studies that show that soy formula is unsafe, infants are considered more likely than adults to be vulnerable to the estrogen-like effects of soy, which some research suggests could affect their reproductive development.

Toddlers

For toddlers, soy milk can offer many of the important nutrients they need for healthy development, like protein, vitamin D and calcium (as long as you’re choosing fortified soy milk).

That said, soy is a common allergen among kids, and kids who are allergic to cow’s milk often react to soy protein, too, according to the Royal Children’s Hospital.

Always check with your child’s pediatrician if you’re concerned about adding a new food like soy milk to their diet.

benefits and harms, application, calorie content

Disputes about the benefits and harms of products derived from soybeans have been going on for a long time, and so far scientists have not come to a consensus on this matter. Soy milk is one such product that has received a lot of attention. Of course, it has nothing to do with milk of animal origin (cow, goat, etc.), but it is still called milk because it has a similar liquid consistency, white color, a rather pleasant sweetish taste and a slight specific smell. Soy milk, like cow’s milk, can turn sour, then it makes delicious soy kefir, cheese or cottage cheese (tofu).

This herbal product is becoming more and more popular every day in the world, especially in East Asia (China, South Korea, Japan), which is considered the birthplace of milk from plant products, as well as in South America, USA, Canada and Western Europe . In addition, soy products, including milk, have become an integral part of the diet of vegetarians and fasting people and various diets.

CONTENTS

• Composition and useful properties of soy milk
• The harm of soy milk
• The use of soy milk

The composition and beneficial properties of soy milk

Soy milk does not contain lactose.

The calorie content of soy milk is low, about 40 kcal per 100 g of the product, for example, cow’s milk is 1.5-2 times more caloric. The nutritional value depends on the way it is produced. The protein content in soy milk can vary from 0. 8 to 3.8 g per 100 g of the product, it contains little fat and carbohydrates (about 0.3-1.5 g and 7 g, respectively). Milk derived from soybeans has a number of differences and advantages over other dairy products of both plant and animal origin.

This product does not contain lactose and therefore may be the product of choice for those with lactose intolerance, which is why in many countries soy milk is used in the diet for people who are allergic to animal milk.

I would like to pay special attention to the amino acid composition of soy milk. Soy is the only plant product that contains all the essential amino acids required by the human body, and soy protein is easily digestible. Therefore, such products, including soy milk, can help vegetarians meet the nutritional needs of the body.

The fats that make up this vegetable milk are mainly unsaturated fatty acids, which the human body uses for many processes. This is another benefit of soy milk over cow’s milk, which contains animal fats. Therefore, it can be recommended for people suffering from obesity, atherosclerosis, diseases of the cardiovascular system.

Milk contains a large amount of vitamins and minerals. This product is rich in tocopherol (vitamin E), which is known for its antioxidant properties, so soy milk has an antitumor effect, and anti-aging properties are also attributed to it. Found in soy milk and B vitamins (B1, B6 and B12), which are necessary for the normal functioning of the nervous system. Retinol (vitamin A) and ascorbic acid are present in small amounts in this herbal product. Soy milk contains lecithin, which is also needed for the normal functioning of the nervous system, the brain, is a building material for liver cells and intercellular membranes, and is necessary for the normal formation of the neural tube of the fetus.

Small amounts of milk obtained from soybeans contain trace elements: iron, magnesium, sodium. There is practically no calcium in it, so many manufacturers additionally enrich soy milk with this and some other vitamins and minerals during production.

Soy milk contains natural phytoestrogens, which are analogues of female sex hormones. Therefore, many researchers argue that this product is useful for women during menopause, as it helps smooth out its symptoms, prevents the development of osteoporosis, coronary heart disease, obesity and other disorders that may occur in postmenopausal women. But in some cases, it is the presence of phytestrogen in this product that causes its harm to the body.

Harmfulness of soy milk

Despite the fact that soy milk has a lot of useful properties, it also has a number of disadvantages. This product contains phytic acid, which reduces the bioavailability of phosphorus, calcium, zinc and magnesium, resulting in reduced absorption of these micronutrients. Based on this, we can conclude that calcium, which can be additionally enriched with soy milk, is still not fully absorbed during digestion.

Also ambiguous is the opinion of many scientists regarding the phytoestrogens found in soy milk. An increase in their concentration in the body can adversely affect the growth of estrogen-dependent tumors that affect not only the uterus and ovaries, but also the mammary glands and other organs. It should be remembered that tumors that develop under the influence of sex hormones can also be found in men.

Pure soy milk is not used to feed young children. For children suffering from milk sugar intolerance, special lactose-free formulas have been developed, which may include a small amount of soy protein.

Do not exclude the possibility of developing allergic reactions to soy products. When choosing soy milk, you should pay attention to the label on the packaging “Non-GMO”. Still, products obtained with the help of genetic engineering are undergoing research and will be studied for many more years in order to reliably identify their effect on the human body.

Use of soy milk

When choosing soy milk, pay attention to the label, it must be “non-GMO”.

In order for soy milk to benefit the body and not cause harm, like many other products, it must be consumed in moderation. In order for the body to receive a portion of useful substances, it is enough to drink one glass of such milk or a drink made on its basis per day.

Soy milk is used to make various products that are becoming more and more popular every year. Currently, one of the most common products based on soy milk is tofu – a kind of soy cheese or cottage cheese. With the help of sourdough, kefir or yogurt is obtained from this milk. Various drinks are also made from it with the addition of fruit juices, sugars, often manufacturers additionally enrich them with vitamins and microelements, resulting in a tasty and nutritious cocktail.

In many countries, soy milk is widely used in soups, mayonnaise, sauces, cereals, desserts, pastries and many other dishes.

Milk obtained from soybeans is also used in cosmetology. It is part of face and hair masks, peels and body creams.

Nutritionist Ionova’s comments about drinks, including soy milk, on the Mood channel:

What are the benefits of soy milk?

01/28/2020 09:00

8988

Soy milk is a natural drink that is increasingly appearing on the tables of healthy lifestyles and vegetarians. Which “camp” to join: supporters or opponents? Let’s take a closer look at what soy milk is.

Soy milk is a natural drink that is increasingly appearing on the tables of healthy lifestyles and vegetarians. It is an alternative to cow and goat milk. Such a natural source of easily digestible protein as soy is a part of various products. The benefits and harms of soy milk are debated. Which “camp” to join: supporters or opponents? Let’s take a closer look at what soy milk is.

Composition

Soy milk contains a lot of protein, amino acids, triglycerides, oils and lipoids. The carbohydrate complex is represented by starch, pectins, glucose, sucrose, fructose. The accumulation of these substances is moderate, so soy milk is low in calories: 55 kcal per 100 ml of drink. For this reason, it can be consumed during the diet. The lipid content of soy milk is similar to that of cow milk. There is little calcium in it, and manufacturers often add this trace element artificially.

What are the benefits of soy milk?

Regular intake contributes to the saturation of the body with protein, which in its quality is not inferior to protein of animal origin. Also, amino acids that are indispensable for their normal functioning enter cells and tissues. They take an active part in metabolic processes, maintain brain activity, strengthen immunity. Many of them are needed for the synthesis of various enzymes.

The composition of soy milk includes micro and macro elements, folic acid and vitamins of groups B, E and P. They make the drink very valuable for the whole organism. All these substances activate the processes of tissue repair, have a certain antioxidant effect, give health and youth.

Milk is good for older people. The lecithin contained in it significantly lowers the level of cholesterol in the bloodstream, which is often the cause of deposits on the walls of blood vessels. Lecithin also improves the health of hair, skin, and nails.

Soy milk can be consumed by those who are allergic to cow or goat, animal protein, lactose. It is recommended to drink it to people with diagnosed diabetes during the diet. The drink helps to stabilize the functions of the gastrointestinal tract, blood vessels and heart muscle.

Is soy milk good for women? Certainly! Especially during the menopause. It contains isoflavones and natural similarities of estrogen, which have the properties of natural phytoharmones and reduce the frequency and intensity of hot flashes.

Harmful soy milk

Despite the positive aspects, soy milk has its drawbacks. They become a kind of limiter for certain groups of people. This is due to the fact that the composition of the drink contains substances that disrupt many physiological processes. If you drink milk from soy in unlimited quantities, there may be such consequences as:

• increase in the ability of red blood cells to stick together. Because of this, the quality of the blood deteriorates, consequently, the delivery of oxygen and nutrients to cells and tissues slows down;
• due to the high concentration of phytic acid, the absorption of trace elements decreases;
• the rate of processing of protein elements decreases;
• there are violations in the work of the pancreas.

Doctors do not recommend giving soy milk to children of any age because it can have a detrimental effect on the building and functioning of the hormonal system. Phytoestrogens in the drink are present in high concentrations, which is why girls may have early menstruation.

Unlimited consumption of soy milk sometimes causes the development of Alzheimer’s disease. It is categorically contraindicated for pregnant women and nursing mothers, as it can disrupt the hormonal background.