The Nutrition, Benefits, and Safety of Green Soy Milk

What is Green Soy Milk?

Green soy milk is a plant-based milk alternative made from soybeans. Unlike regular soy milk, which has a beige color, green soy milk gets its vibrant green hue from the addition of green vegetables and herbs.

Some of the most commonly used ingredients to make green soy milk green include:

• Spinach
• Kale
• Parsley
• Green tea
• Barley grass
• Wheatgrass
• Spirulina

The green vegetables and herbs provide extra nutrients and antioxidants like vitamin A, vitamin C, iron, and calcium. They also give the milk a sweet, earthy flavor.

How is Green Soy Milk Made?

Green soy milk is made by first soaking soybeans in water overnight. The rehydrated soybeans are then blended with water to make basic soy milk. Finally, leafy greens and fresh herbs are added to the soy milk and blended again until smooth.

Here is the basic process for making homemade green soy milk:

1. Soak soybeans overnight in plenty of water
2. Drain and rinse the soybeans
3. Add soaked soybeans and fresh water to a blender
4. Blend on high until creamy and smooth
5. Pour soy milk through a cheesecloth or fine mesh strainer
6. Rinse blender and add strained soy milk back in
7. Add washed greens like spinach, kale, etc. and fresh herbs
8. Blend again until fully combined and vibrant green
9. Pour finished green soy milk into a bottle or pitcher and enjoy!

Nutrition Facts of Green Soy Milk

Green soy milk is nutritionally superior to regular soy milk. It packs an extra nutritional punch thanks to the added greens, herbs, and other superfoods.

Here are some of the key nutrients found in green soy milk:

• Protein: 8-10g per cup. The soybeans provide high quality complete protein.
• Vitamin A: 500-1000 IU (10-20% DV). Added greens provide extra vitamin A.
• Vitamin C: 15-30mg (25-50% DV). The herbs and greens boost vitamin C content.
• Iron: 2-3mg (10-15% DV). Important for energy and Immune function.
• Calcium: 200-300mg (20-30% DV). Essential for bone health.
• Potassium: 300-500mg. Needed for muscle function.

Green soy milk also contains antioxidants like lutein, zeaxanthin, and flavonoids that help fight inflammation and damage from free radicals.

Benefits of Drinking Green Soy Milk

Here are some of the top health benefits associated with drinking green soy milk:

• High in protein - Contains 8-10g of protein per cup, providing all essential amino acids.
• Heart healthy fats - Has healthy polyunsaturated and monounsaturated fats.
• Vitamins and minerals - Provides vitamin A, C, calcium, iron and potassium.
• Antioxidants - Packed with lutein, zeaxanthin and isoflavones that act as antioxidants.
• Supports bone health - Calcium and vitamin D in green soy milk promotes strong bones.
• Aids digestion - Contains probiotics and prebiotics from added greens and herbs.
• Plant-based milk - Suitable for vegans and the lactose intolerant.

The phytoestrogens in soy may also help manage symptoms of menopause like hot flashes. Overall, green soy milk has an impressive nutritional profile!

Is Green Soy Milk Good for You?

Yes, green soy milk is very nutritious and provides many health benefits. Here is a detailed look at why green soy milk is good for you:

High in Protein

Green soy milk is a complete protein containing all 9 essential amino acids needed by the body. Just 1 cup provides 8-10g of high quality protein.

Rich in Antioxidants

The added greens provide extra antioxidants like vitamin C, vitamin A, lutein and zeaxanthin. These help fight free radical damage in the body.

Excellent Source of Calcium

Calcium is essential for building and maintaining strong bones and teeth. Green soy milk has 200-300mg of calcium per cup.

Contains Healthy Fats

It has a good blend of monounsaturated and polyunsaturated fats that help improve cholesterol levels.

Low in Saturated Fat

With just 0.5-1g of saturated fat per cup, it’s much lower than whole or 2% dairy milk.

Lactose and Cholesterol Free

Green soy milk is lactose-free making it safe for those with lactose intolerance. It’s also cholesterol-free.

Highly Digestible

The prebiotics and probiotics from the added greens can improve digestion and gut health.

Overall, green soy milk provides a powerhouse of nutrition in just one glass! It offers a host of benefits for your health.

Is There Soy Milk Estrogen?

There is a common myth that soy contains large amounts of estrogen. In reality, soy does not contain estrogen itself. It contains compounds called isoflavones that can mimic estrogen in the body.

The two main isoflavones in soy are genistein and daidzein. But multiple studies confirm that eating normal amounts of soy foods does not significantly impact hormone levels.

In fact, whole soy foods are considered safe and beneficial for both men and women. Green soy milk contains moderate amounts of isoflavones similar to regular soy milk.

Does Soy Increase Estrogen Levels?

Research shows that soy isoflavones only minimally increase estrogen levels in both men and women. The rise in estrogen is comparable to normal daily fluctuations.

Studies also indicate that soy does not impact testosterone levels in men. In women, soy may actually help lower excess estrogen.

Is Soy Feminizing for Men?

There is no strong scientific evidence that eating soy foods like green soy milk lowers testosterone or has feminizing effects in men.

Human studies demonstrate that soy has little to no effects on sperm quality, testosterone levels or male fertility. Enjoying soy milk in moderation is perfectly safe for men.

For those with soy allergies or sensitivities, they can swap green soy milk for other nutritious alternatives like oat milk or almond milk.

Does Soy Milk Cause Breast Cancer?

Numerous studies show that eating soy foods like green soy milk does not increase breast cancer risk. The phytoestrogens in soy actually show protective effects against breast cancer.

Population studies indicate that Asian women who eat the most soy have lower breast cancer rates. Soy intake is also linked to decreased breast cancer recurrence in survivors.

Current research suggests that consuming up to 3 servings of soy foods daily has no negative impact. Soy foods eaten regularly through life may also lower breast cancer risk.

For breast cancer survivors, enjoy moderate soy intake as part of an overall healthy diet and lifestyle. Green soy milk can be safely enjoyed as a nutritious plant-based milk option.

Comparing Green Soy Milk to Other Milks

How does green soy milk stack up against other popular non-dairy milks like almond and oat milk?

Nutrition

Green soy milk has a nutritional advantage over many other plant milks. It's higher in protein, calcium, vitamin D, vitamin A and iron compared to almond and oat milk.

It also contains probiotics and prebiotics from the added greens that boost gut health.

Taste

The flavor of green soy milk is richer, creamier and more savory compared to other plant milks. It has an earthy, nutty taste from the soybeans and added greens.

Use in Cooking

With its high protein content, green soy milk works well in savory dishes. Add it to soups, curries, pasta sauces and more. For baking, it can be used just like regular milk.

Cost

Green soy milk is cost efficient to make at home. Store-bought varieties cost about the same as or slightly more than regular soy milk.

Overall for nutrition, green soy milk is one of the best plant-based milks you can choose. It delivers a powerhouse of protein, vitamins, minerals and antioxidants in each serving.

Potential Downsides of Drinking Green Soy Milk

Green soy milk is generally very healthy, but there are a few potential downsides to be aware of:

• Since it contains soy, people with a soy allergy or sensitivity should avoid it.
• The fiber from the soybeans and greens may cause temporary digestive issues like gas or bloating.
• Green soy milk has trace amounts of natural chemicals called goitrogens that may impact thyroid function if consumed in large amounts long-term.
• Some people do not like the distinctive taste of soy milk compared to almond or oat milk.
• It’s not suitable for people following paleo or very low-carb diets that restrict legumes.

However, these potential issues only affect a small subset of the population. For most people, green soy milk can be enjoyed regularly as part of a healthy diet.

How to Add Green Soy Milk to Your Diet

Here are some simple tips for enjoying green soy milk as part of a healthy plant-based diet:

• Pour it over cereal or oatmeal for breakfast.
• Blend it into smoothies, protein shakes, and green drinks.
• Use it for creamy soups, chilis, and curries.
• Stir it into coffee, matcha, or chocolate instead of regular milk.
• Bake healthy muffins, cakes and other treats with it.
• Whip up dairy-free puddings, custards, ice cream.
• Mix it with peanut butter or chocolate protein powder for a post-workout recovery drink.

Aim for 1-2 cups of green soy milk per day to reap its many nutritional benefits. Homemade varieties last 3-4 days refrigerated.

Is Green Soy Milk Safe During Pregnancy?

Green soy milk is generally considered safe to consume during pregnancy and breastfeeding. No studies show harm to infants whose mothers ate soy.

The phytoestrogens in soy do not appear to affect pregnancy or fetal development. In fact, population studies link soy intake to lower rates of preterm delivery.

Soy is also not linked to differences in fertility or puberty timing in children whose moms ate soy while pregnant or breastfeeding.

Enjoy green soy milk in moderation as part of a balanced prenatal diet. It provides many essential nutrients for you and your baby.

Buying Green Soy Milk

When purchasing pre-made green soy milk, look for unsweetened varieties with simple, recognizable ingredients:

• Soybeans
• Water
• Leafy greens and fresh herbs
• Natural flavors
• Sea salt
• Vitamin B12
• Calcium carbonate
• Gellan gum or another emulsifier

Avoid added sugars or unnecessary fillers. Shake the bottle well before pouring, as the greens can settle.

For maximum freshness and control over ingredients, make homemade green soy milk. It's easy to do with a blender.

Storing Green Soy Milk

Here are some tips for proper storage of green soy milk:

• Refrigerate after opening and use within 3-4 days.
• Store in a tightly sealed container to prevent oxidation.
• Freeze for long-term storage up to 3 months.
• Shake or stir well before using, as separation can occur.
• Look for changes in color, consistency or smell before consuming.

With proper refrigeration and freezing, green soy milk stays fresh for use all week long.

Making Your Own Green Soy Milk

It's easy and cost-effective to whip up homemade green soy milk. You get full control over the ingredients too. Here is a simple homemade green soy milk recipe:

Ingredients:

• 1 cup dried soybeans
• 4 cups filtered water for soaking
• 4 cups fresh filtered water
• 2 cups packed greens (spinach, kale, parsley, etc)
• 1 cup packed fresh herbs (mint, basil, cilantro)
• 2 dates, pitted
• 1 teaspoon vanilla extract
• Pinch of sea salt

Instructions:

1. Soak soybeans overnight in 4 cups water.
2. Drain and rinse soaked beans well.
3. Combine beans and 4 cups fresh water in a blender. Blend on high for 2-3 minutes until very smooth and creamy.
4. Strain mixture through a cheesecloth or fine mesh strainer.
5. Rinse blender and return strained soy milk back to blender.
6. Add greens, herbs, dates, vanilla and salt. Blend again until fully incorporated and vivid green.
7. Pour finished milk into a jar or pitcher. Enjoy green goodness!

Experiment with different herb and green combinations to make new flavors. Add natural sweeteners if desired.

Green Soy Milk FAQs

Is green soy milk alkaline forming?

Yes, green soy milk has an alkaline forming effect on the body due to its high mineral content. This helps neutralize acids and promote pH balance.

Can you use green soy milk for lattes?

Definitely! The creamy texture and subtle nutty flavor of green soy milk works great in lattes. Froth it up just like regular milk for a plant-based latte.

Is it okay to give green soy milk to toddlers?

In moderation, green soy milk is safe for toddlers 1 year and older as part of a balanced diet. Check with your pediatrician if you have any concerns.

Does green soy milk cause gas?

It can for some people due to the fiber and oligosaccharides from the soybeans and greens. This usually improves with consistent consumption as digestion adjusts.

Is green soy milk gluten-free?

Yes, pure green soy milk is naturally gluten free. Just check labels for gluten-containing ingredients when buying pre-made varieties.

The Bottom Line

Green soy milk

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.