Emma Miller
Soy milk also has a number of nutritional benefits. If you’re lactose intolerant, concerned about the environment, or simply don’t like the taste of cow’s milk, you can use soy milk as a comparable alternative. This collection, made from soybeans or soy flour, is one of the most popular milk alternatives on the market.
It typically has a longer shelf life than dairy milk, and some types of packaged soymilk can be stored at room temperature for several months, which helps eliminate waste caused by food spoilage.
Soy milk also has a number of nutritional benefits, although some varieties of soy milk contain high amounts of sugar, which can pose a health risk.
Health benefits of soy milk
Protein in soy milk
Try including soy milk in your diet as a source of protein. According to the National Center for Complementary and Integrative Health, soy protein can help lower LDL or bad cholesterol. According to the US Department of Agriculture, each cup of unsweetened plain soy milk contains 7 grams of protein. For reference, a glass of two percent dairy milk contains 8 grams of protein.
Unlike most plant-based proteins, which contain some, but not all, of the amino acids you need in your diet, soy contains all nine essential amino acids. Your body assembles these amino acids into new proteins, including antibodies that are essential for your immune system to function, structural proteins that hold your tissues together, and enzymes that help your cells produce energy.
It does not increase the risk of breast cancer
It was once thought that soy products-because of their isoflavones phytoestrogens-may increase the risk of breast cancer. According to the American Cancer Society, this belief has been disproven.
A study published in February 2020 in the International Journal of Epidemiology adds to this consensus finding that soy milk consumption is not associated with an increased risk of breast cancer and may actually help protect against it.
It’s good for men too
Soy-based foods, such as tofu and soy milk, contain isoflavones, which have functions in the human body similar to the hormone estrogen. Some men may avoid soy products, fearing that too many phytoestrogens may negatively affect the hormonal balance of the male body.
However, the isoflavones in soy do not increase estrogen levels in men, and eating soy does not appear to affect testosterone levels, according to a May 2010 analysis in the journal Fertility and Sterility.
And a bonus: according to the University of Oregon, eating or drinking soy products such as soy milk reduces the risk of prostate cancer.
It contains calcium and iron
Drinking soy milk also helps increase your calcium and iron intake. Your body relies on calcium from your diet to maintain dense and strong bone tissue. Without it, your body uses your bones as a source of calcium, which can reduce bone density over time.
One cup of unsweetened plain soy milk contains 301 milligrams of calcium. According to the National Institutes of Health, this is about 30 percent of the recommended daily calcium intake of 1,000 to 1,200 milligrams.
The iron in soy milk helps your red blood vessels function properly, ensuring that all the tissues in your body get the oxygen they need. Each serving of soy milk contains 1.1 milligrams of iron, which is 8 milligrams for men and 18 milligrams for women.
It contains riboflavin and vitamin B12
Soy milk also helps you get more B vitamins and is a particularly rich source of riboflavin (vitamin B2) and vitamin B12. Getting enough vitamin B12 in your diet helps your cells make DNA, aids in the functioning of red blood cells, and keeps your nerves healthy.
One cup of soy milk contains 2.7 micrograms of vitamin B12, which is more than the 2.4 micrograms you need every day. Riboflavin in soy milk helps cells produce energy and protects DNA from damage. One cup of soy milk increases your riboflavin levels by 0.5 milligrams-almost 50 percent of the recommended daily value.
Soy milk is a vegan product
Vegans can eat soy, and soy milk is a good alternative for anyone who prefers to avoid dairy products for health or other reasons.
Soy provides protein, a significant benefit for vegans and those following a low animal protein diet. Soy contains no cholesterol and is low in fat. Soy products also contain important nutrients such as calcium, vitamin D, and vitamin A.
You can use soy milk in any recipe instead of regular milk or just drink a glass of it. You’ll probably notice some differences in taste, but most people can easily adjust to the taste of soy milk.
Disadvantages of soy milk
Allergy to soy
Don’t shy away from including soy milk in your diet because of a fear of soy – as mentioned above, soy products are safe for most people. The exception is those who are allergic to soy.
According to Food Allergy Research and Education (FARE), soy is one of the nine major food allergens.
Added sugar
Some types of soy milk have serious nutritional deficiencies due to their sugar content. Added sugar increases calories without offering nutritional value and can increase the risk of heart disease and type 2 diabetes.
Choose unsweetened soymilk to minimize added sugar – unsweetened soymilk contains only 1 gram of natural sugar per cup and no added sugar. In contrast, chocolate and vanilla-flavored soymilk contain about 20 and 7 grams of added sugar per serving, respectively.
