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03-10-2024 Team Medicover wellness

Health Benefits of Soy Milk

In recent years, soy milk has become a popular choice for people looking for an alternative to cow's milk. Made from soybeans, this plant-based milk has many health benefits and can easily be added to your diet. Whether you have lactose intolerance, follow a vegan lifestyle or just want to try something new, soy milk is a great option.

In this article, we'll explore the health benefits of soy milk, how to use it in your diet, the different types and how to choose the best soy milk brands in India.

What is Soy Milk?

Soy milk is a plant-based milk made by soaking and grinding soybeans, then boiling the mixture and filtering out the solids. It's a popular dairy alternative for people who are lactose intolerant, vegan or allergic to dairy. Soy milk has a creamy texture and a mild, nutty flavour, making it a great substitute for cow's milk in drinks, cereals and cooking.

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Nutritional Value of Soy Milk

The nutritional value of soy milk per one cup (approx. 240 ml, unsweetened) is:

Calories: About 80 to 100 calories.
Protein: Roughly 7 grams, which helps build and repair your body.
Fat: Around 4 grams and is necessary for energy and cell health.
Carbohydrates: About 3 to 4 grams and they provide quick energy.
Fiber: Approximately 1 to 2 grams. It is good for digestion.
Calcium: About 300 mg and important for strong bones and teeth.
Vitamin D: About 2.5 micrograms and it helps your body absorb calcium.
Iron: Around 1 m and, essential for healthy blood.
Potassium: About 300 mg, which is important for heart and muscle function.

How to Use Soy Milk in Your Diet?

You can use soy milk in many of the same ways you use regular milk. Here are some ideas:

In Beverages: Add it to tea, coffee, smoothies or protein shakes.
For Breakfast: Pour it over cereals, oats or granola.
In Cooking: Use it for baking cakes, muffins or pancakes as a dairy substitute.
For Savory Dishes: It can be used in soups, sauces or curries.
As a Standalone Drink: Enjoy a chilled glass of plain or flavored soy milk.

Top Benefits of Soy Milk for Health

Soy milk is a great source of protein, which is important for building strong muscles and helping your body heal. It's an excellent choice for people who don't eat meat or dairy.

Soy milk is low in unhealthy fats and doesn't have cholesterol. It also contains special plant compounds that may help lower bad cholesterol levels, supporting a healthy heart.

Many brands of soy milk come with added calcium and vitamin D, both of which are important for keeping your bones healthy and strong, reducing the risk of bone issues as you age.

Soy milk usually has fewer calories and less sugar than regular cow's milk. It is a smart option for those looking to lose or manage their weight.

Soy milk has natural ingredients that may help balance hormones. This can be particularly helpful for women dealing with menopause symptoms like hot flashes.

Soy milk is naturally free of lactose, which makes it a great choice for people who can't tolerate lactose or those who are allergic to dairy.

Some research suggests that isoflavones found in soy is very helpful in reducing the risk of some types of cancers, especially those related to hormones like breast and prostate cancer.

Soy milk is rich in antioxidants and can help reduce signs of aging and keep your skin healthy and moisturised.

Types of Soy Milk

Unsweetened Soy Milk

Unsweetened soy milk does not have any added sugars, making it a great choice for those who want to cut down on sugar. It has a mild, slightly nutty taste and can be used in many dishes from smoothies to soups.

Fortified Soy Milk

Fortified soy milk contains extra vitamins and minerals like calcium and vitamin D, which are important for your bones and overall health. This type is especially helpful for people who follow plant based diets and offer enough nutrients.

Vanilla Soy Milk

Vanilla soy milk is flavored with natural vanilla extract, providing a sweet and aromatic taste. It is a popular choice for those who prefer a flavored milk alternative and can be used in desserts, coffee and breakfast cereals.

Organic Soy Milk

Organic soy milk is made from soybeans that haven't been genetically altered and are grown without harmful chemicals like pesticides or synthetic fertilisers. By choosing organic soy milk, you can enjoy a drink that's free from these potentially harmful substances and supports a more natural way of farming.

Popular Soy Milk Brands in India

Sofit: Sofit is a popular brand of soy milk in India, renowned for its high quality and use of non-GMO soybeans. They offer different flavours like plain, vanilla and chocolate and their soy milk is packed with nutrients to keep you healthy.
Staeta: Staeta specialises in organic soy milk made from non-GMO soybeans. Their products are all-natural, meaning they don't include artificial ingredients and they are enriched with vitamins and minerals to boost your diet.
Soyfit: Soyfit provides a variety of soy milk options like both unsweetened and flavoured choices. It's recognised for its smooth texture and delicious taste.

What Are the Disadvantages of Soy Milk?

While soy milk is a healthy option for many, it may not be suitable for everyone. Here are a few possible downsides:

Some people are allergic to soy. Symptoms can include rashes, itching, stomach cramps or even breathing difficulties in severe cases.

Soy contains phytoestrogens, which are plant-based compounds similar to estrogen. While usually safe, people with hormone-sensitive conditions should consult a doctor before consuming large amounts.

For some, soy milk may cause gas, bloating or stomach discomfort—especially if they're not used to soy products.

Soy milk is not recommended for babies under 1 year old. Only specially formulated soy-based infant formulas should be used if necessary.

Some packaged soy milk products contain added sugars, artificial flavors or preservatives. Always check the label and go for unsweetened, fortified options.

Homemade Soy Milk Recipe

For those who prefer a more hands-on approach, making soy milk at home is a straightforward process. Homemade soy milk allows you to control the ingredients and customise the flavour to your liking.

Ingredients

1 cup of dried soybeans
4 cups of water for soaking
4 cups of water for blending
Sweetener (optional)
Vanilla extract (optional)

Instructions

Soak the Soybeans: Start by rinsing the soybeans well. Then, place them in a bowl and cover them with water. Let them soak for at least 8 hours or overnight.
Blend the Soybeans: After soaking, drain and rinse the soybeans again. Put them in a blender with 4 cups of fresh water. Blend everything together until it's smooth.
Strain the Mixture: Take the blended mixture and pour it through a nut milk bag or a clean cheesecloth into a large pot. Squeeze it to get as much liquid out as you can. What you collect is your soy milk!
Heat the Soy Milk: Put the pot on the stove and bring the soy milk to a gentle boil. Once it's boiling, lower the heat and let it simmer for 15-20 minutes, stirring occasionally. This helps cook the soybeans and gets rid of any raw taste.
Add Flavourings: If you like, you can sweeten your soy milk or add a splash of vanilla extract for extra flavor.
Cool and Store: Let the soy milk cool down before you pour it into a container. You can keep it in the refrigerator for up to 5 days.

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Conclusion

Including soy milk in your diet can be really beneficial for your health. It can help keep your heart healthy and support strong bones. There are many types of soy milk to choose from like unsweetened, fortified, vanilla-flavoured and organic, so you can find one that fits your taste and nutritional needs.

By choosing good-quality brands or even making your own soy milk at home, you can enjoy a tasty and healthy alternative to dairy that can help you lead a healthier life.

Frequently Asked Questions

Yes, soy milk is a healthy, plant-based alternative to dairy. It's rich in protein, low in saturated fat, and often fortified with calcium and vitamin D. It can support heart health, bone health and is suitable for lactose-intolerant individuals.

Most people can safely enjoy soy milk. However, those with soy allergies or hormone-sensitive conditions should avoid or limit its intake. It's always best to consult a doctor if you have concerns.

Soy milk contains phytoestrogens (plant-based estrogens), but moderate consumption is considered safe for most people. There's no strong evidence that it disrupts hormones in healthy individuals when consumed in normal amounts.

Soy milk is a great dairy-free option with similar protein content to cow's milk. It's better for people who are lactose intolerant, vegan or allergic to dairy. However, nutritional needs vary, so one may not necessarily be better than the other; it depends on the individual.

Soy milk is not recommended for babies under 1 year old. For infants who can't tolerate dairy-based formula, doctors may suggest a soy-based infant formula but regular soy milk is not a substitute for breastmilk or formula in infants.