Soy milk, one of the first plant-based milk alternatives on the market, helped millions of people avoid dairy products in the early days of veganism, and lactose intolerance is less well understood. I didn’t. With so many milk choices available, you may be wondering how soymilk nutrition is compared.
Indeed, many concerns have been raised about the safety of soymilk consumption. Over the years, it has been accused of destroying hormonal health, injuring people with thyroid conditions, or causing some types of cancer. Think twice before putting a carton of soy milk in your shopping cart.
But does soy milk deserve such a bad reputation? Here we take a closer look at its nutritional value and potential health benefits.And if you want to know more about a plant-based diet and how it helps your health, our Plant-based diet for beginners For other tips.
Soy milk: nutrition information
| Nutrients | Amount per serving (1 cup) | % Daily value |
| thick | 3.6 g | |
| carbohydrate | 12g | |
| protein | 6.3 g | |
| Dietary fiber | 0.5 g | 2% |
| sugar | 8.9 g | |
| calcium | 300mg | twenty three% |
| iron | 1mg | 6% |
| Vitamin D | 2.7 mcg | 14% |
| potassium | 300mg | 6% |
| Riboflavin (vitamin B2) | 0.45 mg | 35% |
| Cobalamin (vitamin B12) | 2.07 mcg | 86% |
How long does soy milk last?
Soymilk, like dairy milk, can be divided into two categories: UHT (ultra-high temperature) / shelf-stable foods and fresh / refrigerated. UHT beverages undergo extensive heat treatment to extend shelf life, while refrigerated beverages do not. As a result, they come with different expiration dates and storage guidelines.
Soymilk stored at room temperature usually has a shelf life of 6 to 12 months. Refrigerated items tend to have a much shorter expiration date (usually a few weeks after they are manufactured) and remain fresh for about a week after opening.
What are the benefits of soy milk?
Soybeans are one of the most complete sources of vegetable protein.One cup of cooked soybeans contains nearly 30g of this major nutrient, so if you don’t use it The best vegan protein powderSoy milk is a great way to meet some of your daily protein needs.
According to a comprehensive review published in Nutrients (Opens in a new tab)In addition to calcium, manganese, and selenium, soybeans also contain large amounts of highly bioactive polyphenols called isoflavones.Multiple studies included in the reviews published in Journal of the Academy of Nutrition and Nutrition (Opens in a new tab) High intakes of soy products have been shown to have the potential to reduce the risk of dying from several different types of cancer, including breast, stomach, colorectal, prostate, lung, cardiovascular disease, and metabolic status.
Many of these positive effects are due to isoflavones.According to the review published in molecule (Opens in a new tab) Journal, these polyphenols can play multiple important roles in the human body.It is suggested that they can be protected from High blood pressureIt regulates blood sugar levels, lowers cholesterol levels, prevents atherosclerosis, and lowers the level of inflammation. Soy isoflavones have also been shown to improve arterial flexibility, improve gastrointestinal health, and prevent osteoporosis-related bone loss.
Much less research has been done on soymilk, but this plant-based alternative milk is less pronounced due to its higher water content, but can be expected to show similar benefits.
However, the results of the available studies are quite mixed.1 review published in Functional food journal (Opens in a new tab) We have found that regular soymilk intake can significantly contribute to lowering blood pressure, improving blood lipid profiles, and improving waist circumference. At the same time, no specific differences were detected with respect to body weight, “good” HDL cholesterol, fasting blood glucose, or markers of systemic inflammation.
Another review published in Complementary therapy in medicine (Opens in a new tab) The journal evaluated the effect of soymilk on serum lipids and found no significant association between these two factors.
However, soy milk remains popular among vegans, vegetarians, and health-conscious consumers because of its affordability and availability. You can easily find cheap cartons of soy milk in most grocery stores and supermarkets across the country, and you can usually choose from a variety of brands and flavors. In addition, most manufacturers fortify their drinks with many vitamins and minerals that plant-based foods are likely to lack, making them a convenient dietary supplement for vegans and vegetarians.
Is soy milk bad for you?
While soy and soy milk may have many health benefits, there are some risks and considerations.
Comparing soy milk and milk, milk has better absorption of protein in the intestines. In addition, soymilk contains several compounds, often called antinutrients. Antinutrients have the ability to interfere with the natural digestive process and reduce the absorption of certain nutrients in the intestines.According to the review published in Agricultural Journal (Opens in a new tab), There are some of these compounds present in soybeans. These ingredients reduce the intake of micronutrients, especially vitamin A, vitamin B12, and vitamin D, and can also affect the formation of red blood cells. Thankfully, modern manufacturing processes are excellent at removing most of these antinutrients.
Another concern is related to the potential adverse effects of soy isoflavones on thyroid function and iodine metabolism. It has also been suggested that they may interfere with the absorption of synthetic thyroid hormones. however, Thyroid (Opens in a new tab) The journal summarized the results of 14 different trials and concluded that there is no evidence that soy intake poses a risk to adults with hypothyroidism or individuals with iodine deficiency. Nevertheless, to minimize potential problems, soy food consumers are advised to ensure that their iodine intake is adequate.
Many people are worried about the potential negative effects of soy on male health, as isoflavones can mimic the effects of female reproductive hormones. However, the evidence suggests that this is not the case.According to the meta-analysis published in Reproductive toxicity (Opens in a new tab)Isoflavones do not affect the levels of testosterone, estradiol, estrone, or sex hormone binding globulin in adult men.
Certain soymilks may also contain large amounts of sugar, especially if they are flavored. Overdose of sugar is bad for your health, so always make sure you don’t artificially sweeten it.
