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. .
Is Soy Milk Good for You? 7 Benefits, Plus Disadvantages to Consider
Made from soybeans or soy flour, this pick is one of the more popular milk alternatives on the market.While it's high in beneficial nutrients, some varieties come loaded with sugar, which can pose a health risk.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.It was once thought that soy foods — because of their isoflavones, a phytoestrogen — can increase your risk of breast cancer.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.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.Your body relies on the calcium from your diet to maintain dense and strong bone tissue.Each serving of soy milk provides 1.1 milligrams of iron, contributing to your daily needs for the nutrient.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.You will likely notice some flavor differences, but most people adjust to the taste of soy milk easily.Aseptic packaging is used and you'll find them with other shelf-stable milk alternatives, typically in the "natural foods" section of your supermarket.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.Calcium is an extremely important nutrient that plays a role in our bone strength as well as our nerve and muscle health.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.Soy also has phytates, which are anti-nutrients that can block the absorption of certain minerals, like iodine, zinc, iron, magnesium, copper and chromium.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.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.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.Uric acid is a waste product that forms from the degradation of genetic material such as DNA and RNA.This is most likely to occur in the big toe, knee or ankle joints, per the U.S. National Library of Medicine.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..Always check with your child's pediatrician if you're concerned about adding a new food like soy milk to their diet. .
Soy Milk 101: Nutrition, Benefits, Risks, and More
The original plant-based alternative, soy milk, is still going strong, but you may be wondering how it stacks up against other popular picks, like almond, and more trendy sips, like oat, and whether or not it’s actually safe for both women and men.“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, RD, a plant-based-foods dietitian in the Los Angeles area and the author of The Vegiterranean Diet. .
Comparing Milks: Almond, Dairy, Soy, Rice, and Coconut
If you buy through links on this page, we may earn a small commission.For people with dietary or allergy concerns, there are also alternatives to cow’s milk.Other cow’s milk has the same amount of carbohydrates and protein, with some or all of the fat removed.Lactose-free milk is also a good source of protein, calcium, vitamins, and minerals.Some people have ethical concerns about modern dairy farming practices.There are some environmental concerns about the amount of water used to cultivate almonds.Like other plant-based milk alternatives, it may contain thickeners to improve consistency and shelf life.7 grams of protein Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat.Soybeans and soy milk are a good source of protein, calcium (when fortified), and potassium.Pros of soy milk It’s a good source of potassium and can be fortified with vitamins A, B-12, and D, as well as calcium.Most of the soy produced in the United States comes from genetically modified plants, which is a concern to some.As with other alternative milks, it frequently contains additives to improve consistency and shelf stability.That makes it a good choice for people with lactose intolerance or allergies to milk, soy, or nuts.Rice has also been shown to have higher levels of inorganic arsenic.The American Academy of Pediatrics takes a similar stance, suggesting to focus on a variety of foods and to avoid depending on just rice or rice products.Cons of rice milk It’s high in carbohydrates, so it’s the least desirable choice for people with diabetes.Eating too much of a rice product may pose a health risk for infants and children due to inorganic arsenic levels. .
6 Health Benefits of Soy Milk / Nutrition / Healthy Eating
Soy is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals.The monounsaturated and polyunsaturated fatty acids in soy can inhibit the transport of cholesterol into your blood stream.This combined effect makes soy milk an ideal drink if you have high cholesterol or have a family history of coronary heart diseases.In addition, the monounsaturated fatty acid in soy milk can inhibit your intestinal absorption of fat, which is another great advantage for weight loss.Drinking soy milk also gives you an extra dose of fiber, keeping your feeling fuller for longer time.Soy milk is a rich source of phytoestrogen, a unique plant hormone that can inhibit the production of testosterone in men. .
Almond milk vs. soy milk: Which is best?
Share on Pinterest idil toffolo/Getty Images Issues such as lactose intolerance, milk allergies, and the rising popularity of vegetarian, vegan, and low-cholesterol diets have pushed the food industry to introduce a range of plant-based alternatives to cow’s milk.Almond and soy milk are both vegan, naturally lactose-free, and low cholesterol, but there are differences in their health benefits, nutrient content, and environmental impact.Research also suggests that monounsaturated fatty acids may help reduce low-density lipoprotein (LDL) — which doctors also call bad cholesterol — in the body.Saturated fats, which are in cow’s milk, contribute to high cholesterol and heart problems.Apart from its naturally cholesterol free and vegan properties, soy milk contains isoflavones.Research suggests that isoflavones are antioxidants, can reduce inflammation in the body, and may also have anticancer effects.According to the National Center for Complementary and Integrative Health, consuming soy protein each day may reduce LDL cholesterol.Many use them directly in place of dairy milk in cereal, oatmeal, coffee, tea, and smoothies.Some manufacturers add carrageenan as a thickener for nonfat foods and dairy replacements, including almond milk.These natural antinutrients can reduce the body’s ability to absorb essential nutrients and impair the digestion of protein and carbohydrates.indigestible oligosaccharides Different manufacturing processes may reduce the presence of antinutrients and enhance the nutritional value of soybeans.According to the Office of Sustainability at the University of California San Francisco, manufacturers use 15 gallons of water to produce just 16 almonds.Aside from almond and soy milk, other vegan foods that people can make into naturally lactose-free beverages include: rice. .
Health benefits of soy milk
It is a very nutritious drink that is naturally high in essential fatty acids, protein, fibre, vitamins and minerals.The high protein and low fibre content make soy milk an ideal drink for weight loss.Due to the presence of monounsaturated and polyunsaturated fatty acids, it can help lower levels of LDL or bad cholesterol and increase HDL cholesterol levels, which leads to a decrease in coronary heart disease cases, according to the National Center for Complementary and Integrative Health.Your body relies on calcium and iron from your diet to maintain the density and strength of bone tissues.Soy milk is a significant source of both nutrients, which makes it perfect to strengthen your bones and reduces your risk of osteoporosis.Menopause can cause a reduction in estrogen levels which increases the risk of heart diseases, diabetes, obesity, depression and mood swings, and insomnia.A February 2020 study published in the International Journal of Epidemiology suggests that drinking soy milk may help women stay protected against the risk of breast cancer.With the presence of high calcium and low fibre content, soy milk is the perfect option for diabetic meal plans. .
5 Impressive Health Benefits of Soymilk
Soy products may replace meat and non-vegetarian dishes given its high protein content, making them popular with those following a vegetarian or vegan diet.With the cost-effectiveness of soy and its increasing popularity in diets around the world, research studies are beginning to look at the other health benefits of this natural plant product.Unfortified soymilk, either original or vanilla, can be a good source of energy, protein, dietary fiber, and fat.Fortified soymilk contains calcium and other vitamins, making it a nutritious milk substitute for those eating a plant-based diet or for those with a dairy allergy.The protein content and isoflavones that may be present in soymilk, both fortified and unfortified, are phytonutrients, that might display preventive medicine benefits.Proteins are made of building blocks called amino acids, which have been shown to have a beneficial effect in preventing various health disorders.Some studies have shown that consumption of soy isoflavones can reduce serum cholesterol levels in elderly men.Intake of soymilk by post-menopausal women may assist in preventing maladies that may occur due to the natural loss of estrogen hormone.Natural hormone replacement therapy with soy isoflavones may also improve retention of bone mass and density, and thereby reduce the risk of fracture in postmenopausal women.According to research studies, serum estrogen levels, associated with breast cancer risk, may be reduced with the intake of soymilk.Post-menopausal women are at particularly high risk for breast cancer and may consume soy products for other health benefits of estrogenic replacement.This research suggests that it is safe for women to consume soymilk as the isoflavones in this variety of milk can work as anti-cancer agents.Results of a 2014 research study published in the peer-reviewed journal BJU International also suggest that consumption of soymilk may help lower the risk of prostate cancer because of the isoflavones present in soy.Despite the research in favor of soy for lowering breast cancer risk, study results are ultimately mixed.The hormonal effects of soy isoflavones may work to inhibit adipogenesis resulting in reduced enlargement of adipose tissue. .
Is soy 'milk' good for you?
Soya beans are especially rich in isoflavones, and provide other active plant compounds including saponins.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.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.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.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.Soya contains anti-nutrients including trypsin inhibitors and phytates, these may inhibit our absorption of some of the bean’s valuable nutrients.Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications, including BBC Good Food. .