Soy milk is an infamous alternative to dairy milk for people who cannot consume dairy products for personal or other reasons. Protein in soy milk is a trendy reason why many people are after this dairy substitute. Soy milk supplements with protein and several other nutrients are famous with people among the sway of ‘go vegan.’ So, soy milk stands tall in the list of the top sources of vegan protein. Fortified dairy milk is also a popular pick among these people as it matches the nutritional profile of cow milk.
Soy milk is a plant-based nutrition supplement prepared by soaking soybeans, grinding them well, and then boiling them. After this, the next step is to filter out the soybean particles and tada! Finally, the soy milk or soy beverage gets ready to nourish your body. Commercial food chains also follow this process, and now many reliable brands and varieties of soy milk are also available easily in the market. However, following the same procedure, people can prepare and take advantage of soy milk benefits at home also.
Soy milk’s benefits make it a top supplement for resistance training and weight loss as it is a protein source that contains fewer calories. Along with protein, soy milk benefits calcium and other vital nutrients that help maintain good health. However, the nutrition may vary in supplements depending upon the brand and variant.
Table of Contents
- Soy Milk Nutrition
- Health Benefits of Soy Milk
- Potential Side Effects of Soy Milk
- FAQs About Soy Milk
Soy Milk Nutrition
Soy milk nutrition is wholesome as it contains several different nutrients all in one place. Going for soymilk which is sugar-free, is the best way to procure all the soy milk benefits. The single-cup nutrition profile given below says all about soy milk nutrition-
a single cup of soy milk contains roughly 105 calories and 12 grams of carbs. However, the calorie and carb content may vary depending upon different variants and brands of soy milk. Unsweetened variants contain high soy milk benefits with fewer calories and carbs.
There are roughly 6.5-7 grams of protein in soy milk. This quantity is available in a single serving of soy protein. However, some respected brands, especially those that target muscle building or weight loss, may contain some more protein and other soy milk benefits.
3. Vitamins and Minerals
Again, the minerals and vitamins present in soy milk depend upon brands and variants of the dietary supplement. The popular brands usually fortify soy milk with added vitamins and minerals. For instance, soy milk fortified with calcium may contain 400-500 grams of calcium.
A single cup of soy milk nearly offers 3.6 grams of fats. Some brands that offer ‘light’ varieties of soy milk may add just 2-5 grams of fats.
Some other essential nutrients that most brands include to enhance soy milk benefits include:
- Sodium- 115 grams
- Fiber- 0.5 grams
- Vitamin D- 15% of the daily value
- Iron- 6% of the daily value
- Vitamin A- 15% of the daily value
- Phosphorus- 15% of the daily value
- Vitamin B12- 120% of the daily value
- Riboflavin- 30% of the daily value
- Folate- 10% of the daily value
It is crucial to carefully read the nutrition fact label of the soy milk supplement to ensure that it contains all the above-given nutrients in sufficient quantities.
Also See: Best Protein Powder in India
Health Benefits of Soy Milk
People often get confused, but the benefits of soy milk for men and the benefits of soy milk for women are almost the same. This is because the abundant antioxidants, vitamins, and minerals in soy milk provide vital health benefits. For instance, the variants of the vitamin B complex in soy milk help maintain the nerve cells and DNA in the body. These soy milk benefits also help keep an individual free from fatigue and tiredness. Let us now understand the top soy milk benefits-
1. Helps in Calcium Absorption
Vitamin D is the main nutrient responsible for the absorption of calcium in the body. A lack of calcium absorption can cause bone disorders such as osteoporosis or brittle bones in children and adults. The fortified soy milk with calcium and vitamin D ensures that the body gets and absorbs enough calcium.
Hence, soy milk can prevent bone damage and can further strengthen them. In addition, vitamin D also contributes to muscle building and the proper functioning of the nervous system. Hence, fortifies soy milk is beneficial for calcium absorption, which ultimately helps in bone and muscle strengthening.
2. Aids in Lowering High Cholesterol Levels
Some studies indicate that consuming around 25 grams of soy protein may reduce bad cholesterol or LDL by 5-6%, along with increasing the good cholesterol by 2-3%. There are 5-6 grams of protein in soy milk when we talk about a single cup of milk supplement. Hence, people with cholesterol issues can consume soy milk to manage cholesterol levels.
3. May Improve Heart Health
Along with lowering cholesterol levels, soy protein can also bring down the unhealthy triglycerides levels in the body. This helps in arterial stiffness, raises healthy cholesterol count, and improves overall heart health. Besides these nutritional facts, the presence of Isoflavones and phytoestrogen in soy milk brings additional benefits of soy milk for women. These health compounds help women during menopause and improve their blood flow. Not only this, but they may also reduce the chances of cardiovascular issues.
4. Support Brain Function
Soy milk is abundant in omega 3 fatty acids, which are healthy fats that the body cannot produce independently. Omega 3 fatty acids have links to reduce inflammation and brain-related ailments such as Alzheimer’s and dementia. Though the benefits of omega 3 fatty acids in soy milk are not entirely known, it is still the best non-animal source of omega 3.
5. Promotes Weight Loss
The sugar content of soy milk is naturally lower than regular cow milk. There are 12 grams of sugar in a single cup of cow milk; on the other hand, a cup of soy milk consists of roughly 6-7 grams of protein. In addition to this, whole soy milk contains only 80 calories per cup. It does not stop here; the monosaturated fats in soy milk inhibit the fast intestinal absorption of fat, ramping up the pace of the weight loss process. The fiber in soy milk also contributes to weight loss by keeping people fuller for longer.
Also See: Drink Jeera Water for Weight Loss
Potential Side Effects of Soy Milk
Soy allergies are common among children, and their repercussions include vomiting, diarrhea, indigestion, stomach cramps, etc. Although children get rid of soy allergies as they turn to age 3 or 4, parents and nutritionists must take care they do not experience any symptoms after soy milk consumption.
Soy milk benefits for women include making them less prone to cancers, especially breast cancer. However, women who have recently gone through breast cancer diagnosis must consult their doctors before consuming soy milk as there is less evidence to prove that it will not cause any side effects.
The soy milk benefits for men are nearly equivalent to that of women. Some studies smash the myths that soy milk can increase estrogen levels in men. Soy milk consumption does not give rise to feminine traits in women.
People who take medicines for thyroid should seek advice from a health professional before adding soy milk into the diet. While most pieces of evidence show that soy milk causes no side effects, people who have thyroid should avoid all types of risks to let anything interfere with their treatment.
Also See: Bamboo Rice Nutrition Health Benefits
Let’s sum up!
Soy milk benefits can enrich the diet by offering various health advantages. The multiple nutrients all at one place help to gain wholesome nutrition. Soy milk is the best option as a protein source for lactose-intolerant people, people who have gluten sensitivity or are vegan by choice. Soy milk is great for protein absorption and heart health, causing almost no side effects. Hence, it is an excellent supplement to refine many bodily functions.
FAQs About Soy Milk
Q.1. How to Add Soy Milk to Your Diet?
Ans. You can either buy pre-made soy milk for your diet or prepare it at home by soaking 250 grams of soybeans in water overnight. Next, you have to boil these beans in twelve cups of water for at least ten minutes. Blend the mixture well until it turns smooth. You can add sugar or salt to enhance the taste. When you are done simmering the soybeans, strain the mixture nicely and store the soy milk. Soy milk stays fresh for a week.
Q.2 How Much is Soy Milk Safe to Drink in a Day?
Ans. Drinking soy milk 1-2 times a day is safe. However, if you are consuming soy-rich food, limit soy milk to one glass that day.
Q.3 How to Choose Healthy Soy Milk?
Ans. To select the top brand or variety of soy milk, carefully read the nutrition fact label to ensure it contains all the vital nutrients. Also, to gain the best health benefits out of a soy supplement, make sure you consume it without any sugar additives and heavy preservatives.