Is soy ‘milk’ good for you?

What is soy ‘milk’?

Soy ‘milk’ is a plant-based alternative to dairy; it is made by soaking and grinding soy beans and may be made at home or bought commercially.
Commercial soy ‘milk’ may include the addition of ingredients such as sweeteners and salt, and the product may also be fortified with nutrients including vitamins B2, B12, D, calcium and iodine.

Discover our full range of health benefit guides, and check out some of our delicious soy ‘milk’ recipes from our vegan scones to our easy vegan pancakes.

Nutritional profile

A 100ml of unsweetened, fortified soy ‘milk’ provides:

26Kcal / 108KJ
2.4g Protein
1.6g Fat
0.5g Carbohydrate
0.5g Fibre
120mg Calcium
0.4mcg Vitamin B12
0.8mcg Vitamin D

The exact nutritional contribution will depend on the brand you buy, whether it’s sweetened or has other additional flavours and whether it has been fortified with additional nutrients.

1. Source of protective antioxidants

Soya beans, and products made from them, contain natural compounds called isoflavones, these are powerful anti-oxidants and as such help to minimise the damage, known as oxidative stress, which is caused by molecules called free radicals. It’s this oxidative stress which is involved in aging and the onset of chronic disease. Soya beans are especially rich in isoflavones, and provide other active plant compounds including saponins.

2. May alleviate menopausal symptoms

Soya isoflavones (daidzein and genistein) have attracted a great deal of research and some studies even suggest that certain women with a soya-rich diet may experience a lower risk of breast cancer. This is, in part, because isoflavones are known as phyto-oestrogens, which means they mimic a weak form of the hormone oestrogen in the body. Some women find this helps with peri-menopausal symptoms such as poor mood and hot flushes.

Genetics, our gut microbiota and environmental factors play a huge part in how our bodies react to certain foods, so as yet, we can’t say whether a diet rich in phyto-estrogenic foods is beneficial for all women or not.

3. Source of ‘complete’ plant protein

Soya is a useful source of plant protein providing all 9 of the essential amino acids we need for growth, repair and for functions like immunity. The digestibility of the protein in soya, which refers to how well our body can use the protein is good, with some studies suggesting it may even be comparable to that of animal protein. Of all the plant-based dairy alternatives, soya ‘milk’ is the most comparable to cow’s milk in protein contribution.

4. May support heart health

Soya ‘milk’ is low in saturated fat and contains a greater proportion of poly-unsaturated and mono-unsaturated fats. In addition to its beneficial fat composition consuming soya foods may support heart health thanks to a number of soya’s components including isoflavones, saponins and lecithins.

5. A vegan alternative to cow’s milk

Soya ‘milk’ is a vegan alternative to cow’s milk, however, if you choose soya as your product of choice you should be aware that only fortified versions will supply comparable amounts of nutrients, like calcium.
Some fortified plant ‘milks’ (but not many) are now also fortified with iodine in the form of potassium iodide, but this may not necessarily be at the same levels as you’d achieve from dairy milk. Always check labels to ensure you know the nutritional contribution of the product you choose.

Is soy ‘milk’ safe for everyone?

Soy ‘milk’ is generally recognised as safe for most people unless you have a soy allergy when it should be avoided. Soybeans are also considered to be goitrogenic which means they interfere with the activity of the thyroid gland. Although in practice this effect may be minimal, if you have a thyroid condition you may wish to minimise your intake in any form.

Soy products contain oxalate, and for this reason people with a history of calcium oxalate kidney stones may choose to avoid over consuming soy products. However, studies suggest that soy products containing some oxalate and moderate amounts of phytates may actually be advantageous for kidney stone patients.

The consumption of soy has become controversial over recent years with some animal studies suggesting a link with certain cancers. In support of the food’s safety, the European Food Safety Authority has concluded that soy isoflavones do not adversely affect the thyroid, breast or uterus in postmenopausal women.

Soya contains anti-nutrients including trypsin inhibitors and phytates, these may inhibit our absorption of some of the bean’s valuable nutrients. Soaking or fermenting the soybeans before cooking can minimise these compounds.

If you have concerns speak to your GP or Registered Dietician before making any changes to your diet.

Read more…

Which milk is right for you?
The health benefits of soya
How to make dairy-free milk
Spotlight on… dairy-free

This article was reviewed on 16 November 2021 by Kerry Torrens

Kerry Torrens is a registered nutritionist (MBANT) with a postgraduate diploma in personalised nutrition and nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications, including BBC Good Food.

Health Benefits, Nutrients per Serving, Preparation Information, and More

Written by WebMD Editorial Contributors

In this Article

• Health Benefits
• Nutrition
• How to Add Soy Milk to Your Diet

from the WebMD Ingredients Guide

Serving Size 1 Cup (243 g)

Calories 104

% Daily Value*

Total Fat 4 g

5%

Saturated Fat 0 g

0%

Trans Fat 0 g

Cholesterol 0 mg

0%

Sodium 114 mg

5%

Potassium 0 mg

0%

Total Carbohydrate 12 g

4%

Dietary Fiber 0 g

0%

Sugar 9 g

Protein 6 g

12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Vitamin C 0%
• Iron 6%
• Vitamin B6 0%
• Magnesium 0%
• Calcium 23%
• Vitamin D 0%
• Cobalamin 0%
• Vitamin A 9%

Soy milk is a well-known dairy milk replacement, but it’s not just a substitute ingredient. Soy milk can be a worthwhile addition to your diet on its own. This healthy, flavorful beverage first came about as a waste product on the way to making tofu. Today, soy milk can be found around the country as a lactose-free dairy substitute with health benefits that are all its own. 

The vitamins, minerals, and antioxidants in soy milk can provide important health benefits. For example, the forms of vitamin B found in soy milk are important for helping your body maintain your nerve cells and DNA. They can also help you avoid certain forms of anemia, which can prevent tiredness and fatigue. 

Soy milk is also high in protein. The protein in soy milk is healthy, plant-based, and can help support healthy muscles and organs.

In addition, soy milks can provide other health benefits like:

Brain Health

Soy milk is rich in omega-3 fatty acids, which are “healthy” fats that your body cannot form on its own. Omega-3 fatty acids are linked to a reduced risk of dementia and Alzheimer’s disease. Soy milk is still being studied for its effect on these diseases, but soy in general is one of the best non-animal sources of omega-3 fatty acids.

Improved Heart Health

Soy milk can also help support your cardiovascular system. Soy milk is an excellent source of potassium, whether or not it has been fortified. Potassium is deeply connected to maintaining lower blood pressure and a regular pulse. Furthermore, soy milk has been linked to lower cholesterol levels, especially in people who have high cholesterol.

Reduced Symptoms of Menopause

Soy milk contains isoflavones, which are a class of chemical known as “phytoestrogens.” These isoflavones react in the body like a weak form of estrogen. Because of that, studies have shown that consuming soy milk and other soy products might help reduce the symptoms of menopause, such as hot flashes.

Most soy milk found in supermarkets and health food stores is fortified with added nutrients. This makes fortified soy milk a great source of calcium, which is the most common mineral in your body. Consuming enough calcium can help strengthen your bones and reduce your risk of osteoporosis.

Soy milk is also an excellent source of:

• Vitamin A
• Vitamin B
• Potassium
• Calcium
• Retinol
• Folate
• Choline

Nutrients per Serving

A one-cup serving of soy milk contains:

• Calories: 100
• Protein: 7 grams
• Fat: 4 grams
• Carbohydrates: 8 grams
• Fiber: 1 gram
• Sugar: 6 grams

Things to Watch Out For

While isoflavones can help reduce symptoms of menopause, they may also have negative effects. More research is needed, but some studies point towards isoflavones being linked to reduced thyroid function. These isoflavones may affect how your body produces thyroid hormones. However, these studies are still inconclusive and need further support. As long as you consume enough iodine in your daily diet, there are no signs that drinking soy milk will significantly affect your thyroid function.

Anyone with an allergy to soy products should avoid drinking soy milk. Soy milk used in recipes can also trigger allergic reactions, so it’s best to avoid soy milk entirely if a member of your household has soy allergies.

Soy milk can be found in grocery stores, health food stores, and restaurants around the country. You can also make soy milk at home. 

Soak ten ounces of soybeans in water overnight. Then boil these beans in twelve cups of water for ten minutes. Blend the water and soybeans together until smooth, then simmer for another forty minutes. If you like, you can add a pinch of salt or sugar to taste. When you finish simmering the soybeans, strain the mixture through cheesecloth to remove solids. You can store the soymilk for up to a week — about as long as dairy milk lasts.

Here are some ways you can include soy milk in your diet:

• Add soy milk to a smoothie
• Use soy milk in your coffee
• Eat cereal with soy milk
• Use soy milk in baked goods
• Make a bechamel sauce with soy milk
• Use soy milk in curry

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Soy milk: composition, calories, benefits and harms, who can use soy milk, contraindications for use – May 18, 2022

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A good alternative to regular milk!

Is soy milk a newfangled trend or a healthier alternative to animal milk?

What is soy milk and how is it different from cow’s milk

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Soy milk is the most popular substitute for cow’s milk. This drink is made from soybeans by water extraction (similar to coffee brewing). There are more and more supporters of such an alternative to regular milk not only among vegetarians, but also among ordinary people.

Advantages of soy milk over cow milk:

• contains easily digestible protein and has a moderate calorie content;
• suitable for people with lactose and animal fat intolerance;
• normalizes metabolism;
• lowers cholesterol;
• favorably affects the cardiovascular system, reduces the risk of heart attack and stroke.

Chemical composition, nutritional value, calorie content of the product

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Soy milk composition:

Fat – 1.99g

Protein – 2.94g

Carbohydrates – 3.45g

Water – 90.98g

Ash — 0.64

Calories – 45 kcal.

Benefits of soy milk

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Soy milk contains valuable soy protein, which contains all nine essential amino acids. Such milk is a source of omega 3, lecithin, as well as vitamins and trace elements. Many varieties are additionally fortified with calcium and vitamin B12, which are low in soy milk compared to cow’s milk.

Soy milk is highly satiating and easy to digest. It is low in unhealthy saturated fats and completely free of cholesterol. The combination of these qualities makes it a useful and complete alternative to cow’s milk.

The main advantage of soy milk is that it does not contain lactose, which causes allergies in many people. Thus, unlike cow’s milk, soy milk can be consumed by people in whose diet lactose and cholesterol are prohibited, as well as those who are allergic to the milk protein casein.

Weight loss benefits of soy milk

Regular consumption of soy milk is believed to help you lose weight. The fact is that soy milk contains a lot of calcium, in case of a shortage of which there is an increased production of the hormone calcitriol. It slows down the process of processing and excretion of fats, and also prevents the accumulated fat deposits from breaking down. Accordingly, the use of soy milk to some extent helps to fight extra centimeters.

Harm and contraindications for use

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Despite the large number of benefits, not everyone can drink soy milk. Contraindications include:

• allergy to soy;
• disorders of the thyroid gland;
• gastrointestinal problems;
• children under 5 years of age.

Like any other product, soy milk must be consumed in moderation, otherwise it can cause poor blood clotting and impair the quality of the thyroid gland.

Important! Frequent use of soy milk can cause infertility in men.

Uses of soy milk

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Soy milk is not only used in coffee drinks. It has become widespread in cooking and even in cosmetology.

In cooking

Anything can be cooked with soy milk, it can easily replace cow’s milk, not only without spoiling the dish, but also giving it a special delicate taste.

Soy milk is used to prepare cereals, puddings, smoothies, pies, pancakes, cheeses, sauces and other dishes.

In cosmetology

Soy milk in cosmetology is used mainly for the face. It contains isoflavones – phytoestrogens, which help eliminate dryness and flabbiness of the skin, increase its elasticity and slow down aging. In addition, soy milk regulates the sebaceous glands, reduces the production of subcutaneous fat, so it is often used to treat acne. It is used as part of face masks with the addition of other nutrients.

Homemade soy milk recipe

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Soy milk is not that hard to make at home. For this you will need:

• soybeans – 1 cup
• water – 1 liter

With this amount of ingredients you will get 700-800 ml of soy milk.

Preparation:

1. Wash the soybeans and soak them in cold water for 6-12 hours. During this time, change the water at least 2 times so that the finished milk does not have unpleasant aftertastes.
2. After soaking, remove the husks from the beans – they are easily removed. Rinse the cleaned soy again.
3. Grind the soybeans in a blender for 2 minutes, adding a small amount of water.
4. Transfer the chopped beans to a saucepan and pour in the remaining water. Put on fire and bring to a boil. After boiling, reduce the heat and boil the soybeans for 20-25 minutes. During cooking, be sure to stir the mass so that it does not burn and does not run away.
5. Strain the milk through several layers of cheesecloth.
6. Sugar and vanilla can be added to the strained milk while it is warm (optional).
7. Cool and bottle. Store closed in refrigerator.

From coconut, rice and potatoes – what is plant-based milk and is it worth drinking

Health

More and more people refuse cow’s milk, considering it useless and even harmful. As an alternative, we are offered substitutes – coconut, soy, rice, almond milk. Anna Turusheva, a nutritionist and associate professor of the Department of Family Medicine, North-Western State Medical University named after N.N. Mechnikov.

How is plant milk made?

Plant-based milk can be made from almost any product that contains plant-based protein. At the same time, the technology for preparing all types of such milk is very similar. The raw material is first washed, soaked, then ground in a blender with a small amount of added water. The resulting mass is squeezed out and the resulting liquid (milk) is diluted with water to the desired consistency. At the final stage, sweeteners are added to it (since such milk itself is much less sweet than cow’s milk), and they are also enriched with vitamins and minerals, sometimes flavorings.

Who should drink?

Some people should replace cow’s milk with vegetable milk for medical reasons. This applies to people with lactase deficiency and cow’s milk allergy, as well as to patients with phenylketonuria. Of course, plant-based milk is suitable for vegetarians. But raw foodists are not quite – since it is still a processed product.

What happens?

Milk can be made from anything – from cereals (oats, rice, corn), from legumes (soybeans, peanuts, peas), from nuts (almonds, coconut, pistachios, hazelnuts, cedar), from seeds (sesame, flax, hemp), from pseudo-cereals (quinoa, amaranth), and even from vegetables. For example, in Sweden they created milk from potatoes. St. Petersburg stores usually sell soy, coconut, almond and rice milk.

Soy milk

Pros. Soy milk is the closest in composition to cow’s milk. It contains a sufficient amount of complete protein. That is, it has all the amino acids we need and a large amount of useful monounsaturated and polyunsaturated fatty acids. Such milk is usually fortified with calcium and vitamins B12, A and D. Soy milk is also rich in isoflavones, which reduce the risk of cardiovascular disease and osteoporosis. The composition of soy milk also includes phytosterol, which reduces the level of bad cholesterol in the blood.

Cons. Not recommended for people with soy allergy or thyroid disease. In addition, natural soy milk is high in phytic acid, which interferes with the absorption of other vitamins and minerals when consumed with other foods.

What to look for when buying. Soy milk must not contain added vegetable oils, must be made from whole soybeans or soy isolate, and must be additionally fortified with calcium.

Coconut milk

Pros. It is an excellent source of iron, potassium, magnesium, zinc, vitamins C, E and D. It also has anti-carcinogenic, antibacterial and antiviral properties. Coconut milk is an excellent source of lauric acid, which helps fight obesity by reducing appetite, increasing calorie expenditure, and reducing belly fat.

Cons. Contains significantly less protein and calcium than soy and cow’s milk. May contain carrageenan, which can cause digestive problems in some people.

What to look for when buying. Do not confuse liquid coconut milk with thicker coconut milk, which is usually sold in iron cans. Such milk is quite high in calories, contains a large amount of fat, is not intended for drinking and is commonly used in the preparation of various dishes in Southeast Asia. Unlike liquid, it will contribute to weight gain when consumed in excess.

Almond milk

Pros. Almond milk is the lowest calorie of all plant based milks. It is a good source of vitamin E, which has a powerful anti-inflammatory effect. One cup (240 ml) of almond milk can provide 20-50% of your daily vitamin E requirement. In addition, almond milk is high in manganese. calcium, magnesium, selenium, potassium, zinc, phosphorus and copper. It has a probiotic property – promotes the growth of beneficial bifidobacteria bacteria in the intestines.

Cons. Poor source of protein. Not recommended for people allergic to almonds and other types of nuts. May contain carrageenan, which can cause digestive problems in some people.

Rice milk

Pros. Is the most hypoallergenic vegetable milk. By itself, it contains a sufficient amount of sugars and does not require the addition of various sweeteners during its production. Contains large amounts of B vitamins, niacin, magnesium, manganese, iron, copper and selenium. Helps improve digestion and the growth of good microflora in the intestines.

Cons. Poor source of protein. Not recommended for people with diabetes due to high carbohydrate content. The glycemic index of rice milk, depending on the manufacturer, varies from 70 to 90.

What to look for when buying. Rice milk must be made from brown or wild rice, additionally fortified with calcium and free from added vegetable oils.

Is it worth giving up cow’s milk?

If you are not lactose intolerant, don’t.