What is Soy Milk?
Soy milk is a plant-based milk alternative made from soaked, ground, and strained soybeans. It has a creamy, nutty flavor and creamy white appearance similar to dairy milk. Soy milk has been consumed in Asian countries for centuries, but has recently grown in popularity in the West as more people seek out dairy-free milk options.
Nutritional Profile of Soy Milk
Soy milk is nutritionally rich, offering a host of vitamins, minerals, antioxidants and high quality proteins in each serving. Here is an overview of the nutritional contents of one cup of unsweetened soy milk:
- Calories: 80
- Protein: 7-10g
- Fat: 4-5g
- Carbohydrates: 4g
- Calcium: 301mg
- Vitamin D: 101 IU
- Riboflavin: 0.44mg
- Vitamin A: 500 IU
- Vitamin B12: 2.70mcg
Benefits of Drinking Soy Milk
Drinking soy milk on a regular basis offers the following key health and nutritional benefits:
- High in protein: With 7-10g per serving, soy milk contains more protein than most other plant-based milk alternatives.
- Heart health: Soy protein has been shown to help lower unhealthy LDL cholesterol levels which support cardiovascular health.
- Cancer prevention: The isoflavones in soy milk exhibit anti-cancer activity and may help prevent the growth and spread of cancer cells.
- Menopause relief: Isoflavones act as phytoestrogens, which can ease hot flashes and other unpleasant menopause symptoms.
- Bone health: The calcium and vitamin D in fortified soy milk helps strengthen bones and prevents diseases like osteoporosis.
- Lactose-free: Unlike dairy milk, soy milk contains no lactose, making it safe for people with lactose intolerance.
Risks and Side Effects of Soy Milk
Soy milk is safe for most people but does come with the following risks and considerations:
- Since soy contains phytoestrogens, some doctors recommend against overconsumption for those with hormone-sensitive conditions like breast cancer.
- Drinking soy milk can trigger food allergy reactions in people allergic to soybeans.
- Most soy foods, including soy milk, contains trace levels of the anti-nutrient phytic acid which can inhibit absorption of some minerals.
- Soy is one of the 8 most common food allergens, although soy milk allergy is less prevalent than soybean allergy.
- Some people experience digestion issues including bloating, gas and diarrhea after drinking soy milk.
Consult your doctor before adding soy milk to your diet if you have any underlying health conditions or concerns.
Best Soy Milk Brands
When choosing the best soy milk, look for unsweetened and ideally organic varieties that contain live cultures for easier digestion. Here are 5 of the top soy milk options:
1. Silk Organic Soy Milk
Silk is one of the most popular soy milk brands available. Their organic soy milk is made from organic soybeans grown without pesticides or genetically engineering. It delivers a smooth, creamy taste and texture with 7g of protein and 120mg calcium per serving.
2. 365 Organic Soy Milk (Whole Foods Brand)
Available under the 365 organic label at Whole Foods, this affordable soy milk is USDA certified organic and contains vitamin B12, vitamin D, and bone-supporting calcium and vitamin D. It has a clean, pleasant taste.
3. So Delicious Dairy Free Soy Milk
So Delicious makes a 100% plant-based, non-GMO verified soy milk enriched with zinc and vitamins A, D, B12 and riboflavin. At just 80 calories per cup with no saturated fat and 7g protein, it offers all the nutritional benefits without additives or preservatives.
4. Westsoy Organic Plus WestSoy Soy Milk
Westsoy's Organic Plus variety contains over 30% more protein from organic soybeans than conventional soy milk brands as well as added calcium and vitamins A, D, B12. It is certified organic, non-GMO, and Kosher.
5. Edensoy Extra Original Soy Milk
Eden Foods Edensoy is made using traditional Japanese techniques with organic soybeans using a natural pressing process that makes the living enzymes intact and accessible. It contains added vitamins and minerals for enhanced nutrition.
How to Select the Best Soy Milk
Keep the following criteria in mind when selecting soy milk at the store to ensure you choose the healthiest and best option for your needs:
- Opt for unsweetened or lightly sweetened varieties.
- Check for "USDA Organic" on the label to avoid GMOs.
- Seek out soy milks fortified with calcium for bone health.
- Look for added vitamin B12 and vitamin D for micronutrient needs.
- Avoid controversial carrageenan additives linked to gut issues.
- Select shelf-stable varieties in aseptic cartons for longer lifespan or refrigerated options for superior flavor.
- Shake well before pouring, as separation is natural during storage.
Recipes and Uses for Soy Milk
Thanks to its similarity in consistency to cow's milk, soy milk can seamlessly be used as a replacement in any recipe, including:
- Cereal, oatmeal, and granola
- Smoothies
- Milkshakes and protein shakes
- Coffee creamer or lattes
- Overnight oats
- Chia puddings
- Pancakes and baked goods
- Soups, sauces, and curries
- Mac and cheese
- Ice cream
Soy milk makes an excellent lactose-free substitute for cow's milk whether enjoyed as is or in delicious drinks and dishes!
Storing and Handling Soy Milk
To retain optimum freshness and flavor, store unopened soy milk cartons in a cool, dry place away from direct sunlight. Once opened, transfer to an airtight container and store in the fridge for 7-10 days. Soy milk separates naturally so shake vigorously before each use.
Avoid boiling soy milk as excess heat damages vitamins and bioactive compounds. When cooking with it, mix into recipes at the end of cooking cycles for the most nutrition.
Smell and inspect soy milk before consuming - if it smells sour or shows signs of curdling, mold or other visual changes, err on the side of caution and discard.
Follow individual brand guidelines for freezing excess soy milk in airtight containers. Thaw overnight in the fridge before using.
Making Homemade Soy Milk
It's surprisingly easy to make nutrient-dense soy milk at home. Simply soak soybeans overnight, drain and rinse. Combine in a high speed blender with water then strain the pulp using cheesecloth or a nut milk bag. Flavor and sweeten to taste!
Homemade soy milk only keeps 2-3 days in the fridge but has no additives or stabilizers. It offers a fresh taste and creamy texture.
When adjusting ingredient quantities, use a ratio of 1 cup soybeans to 4-6 cups water. Consider adding a few pinches of salt, vanilla and sugar as desired
Frequently Asked Questions
Does soy milk cause breast cancer?
Current research shows no conclusive evidence linking moderate soy intake to increased breast cancer risk or poor cancer prognosis. The isoflavones in soy exhibit anticancer properties. However, some doctors advise against overconsumption among hormone-positive breast cancer patients.
Is soy milk bad for you?
No, soy milk is nutritionally healthy overall, as it delivers a powerful punch of antioxidants, protein, essential vitamins and minerals. Compared to cow's milk it is lower in saturated fat and calories, while providing important nutrients for bone, heart and menstrual health.
Does soy milk cause gas and bloating?
Some people do experience gassiness and indigestion when drinking soy milk. This is owing to the natural sugar compounds in soy milk called oligosaccharides that we lack the enzymes to fully break down. Look for soy milk with live active cultures to support digestion.
Is soy milk as nutritious as regular milk?
In some ways soy milk exceeds cow's milk nutritionally with the key advantage of being naturally lactose-free. Fortified varieties provide equivalent amounts or higher amounts of protein, vitamin D, calcium, vitamin B12 and more compared to dairy milk. Soy milk is lower in some nutrients like zinc and vitamin B12 though.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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