Soy milk is a drink based on plant. It is basically a liquid extracted from soybeans after grinding, boiling and straining the thin liquid. It is a stable mixture of oil, protein, and water. The original form of soy milk is a by-product made of tofu. It is a famous beverage in North America and Europe from the 20th century.
The soy milk production techniques were extended to give consistency and taste similar to dairy milk. Along with similar plant and vegetable-based milk such as rice milk and almond milk, soy milk also used as a substitute for dairy milk by people who are lactose intolerance or vegan.
It is named as doujiang, meaning bean broth in China. It is popularly used in as traditional beany beverage which manufactured as by-product made from tofu. Whereas there is also some product available in the market which is designed to resemble the consistency and flavor of dairy milk are called Dounia meaning bean milk.
The quality of soy milk flavor differs and depends on the cultivation of soybean. In China, soy milk produced with thick and smooth qualities of desirable mouth feeling with off white color. These features contain
Soy Milk Nutrition Facts:
Table of Contents
One cup of soy milk provides the following nutrition.
- Total Calories: 131
- Dietary Fiber: 1.5 gm
- Proteins: 8 gm
- Magnesium: 15 %
- Vitamin B6: 10 %
- Iron: 8 %
- Sodium: 123.9 mg
- Calcium: 6 %
- Potassium: 286.7 mg
- Total Carbohydrates: 15 gm
What is a good time to drink soy milk?
Consume soy milk at any time of the day, just like how you drink normal milk. Some people may feel nausea after drinking soy milk on an empty stomach. Those people can have soy milk after a meal.
However, soy milk is healthy, and it provides the following health benefits.
Improves Heart Health
Soymilk comprises of protein which is important for growth and development in the body. Protein is created from blocks building known as amino acids, which are beneficial for preventing several health problems. The isoflavones and amino acid content present in soy protein help to reduce the bad cholesterol.
According to some studies eating soy isoflavones helps to lower the serum cholesterol levels in older men. People with type 2 diabetes, find soymilk beneficial to normalize the blood pressure. However, soymilk intake works effectively for improving heart health.
Improve bone health
Soy milk contains rich amount of dietary calcium which is an essential mineral for strengthening bone tissues.
Often bone tissues begin to die if, you don’t consume enough nutrients which result in pain and more prone to injury. Consuming calcium and other minerals are essential for a bone matrix to preserve your mobility and posture in later life, that prevents the risk of osteoporosis growth.
Osteoporosis occurs when you are aging and have a hormonal imbalance. Soy and soy milk contain phytoestrogen, which helps boost the calcium absorption in your body and increase bone strength.
Furthermore, adding soy in your diet help to prevent bone mass loss. Expert recommends consuming fortified soy milk with extra calcium and vitamin D.
Lower Cholesterol Level
Adding soy milk in your regular diet helps to reduce bad cholesterol levels by 3% to 4%. Soy milk is different from dairy milk because it does not contain cholesterol and fats (saturated). It also contains monounsaturated and polyunsaturated fatty acids, which help to prevent LDL cholesterol building in the bloodstream.
Regular eating of soy can decrease the bad cholesterol in your blood also. If you come to know that you have high cholesterol by diagnosis, then you need to be cautious to manage the high risk of coronary heart disease. Soy milk can be an amazing ingredient to add in the diet.
Relieves postmenopausal symptoms
When your estrogen production lowers down naturally, then it will cause to affect post menopause health. The woman may not be able to manage the estrogen protective effects on the heart. It may result in aging, bone disorder, loss of youthful glow.
As soymilk comprises of isoflavones, it helps to provide phytoestrogens in the body. Phytoestrogens are a type of plant-based substance which has a similar chemical structure of human estrogen. These estrogens can improve many of the effects which occur during postmenopause in women.
Soymilk consumption before and during menopause can help to reduce the symptoms such as cramps, hot flashes, insomnia.
Boost Mood
Soy milk benefits to improve your mood by providing rich nutrients, including vitamin B, which play a vital role to boost your mood.
There is fortified soymilk available in the market with the content of magnesium, which is an important mineral to stimulate serotonin production. Serotonin is an important neurotransmitter, and it is responsible for the sense of health.
People with mental illness suffer from reduced serotonin levels. The best treatment to boost the serotonin level is to stimulate it from the natural way and medication if necessary.
May Help Prevent Cancer
According to research, serum estrogen levels have a link with breast cancer risk. Soy milk consumption helps to reduce cancer risk.
According to research studies, serum estrogen levels, associated with breast cancer risk, may be reduced with the intake of soymilk. Post-menopausal women are at more risk to develop a high risk of breast cancer. Consuming soy product can be beneficial for estrogen replacement.
A large study on the usage of soy products got consideration in the result of American-Cancer-Society and the -American-Institute-For-Cancer-Research. This research recommends that soy is safe for women as its content of isoflavones in a variety of product act as anti-cancer agents.
According to the result of the research study of 2014, the journal of BJU International also recommends that soymilk consumption helps to reduce the prostate cancer risk because of the content of isoflavones. Despite the good result in preventing breast cancer, more research requires to determine the effectiveness of soy for breast cancer risk. If you have a family history of any cancer, don’t forget to take your doctor’s advice.
Improve Blood Vessel
Having an unhealthy diet causes to damage your blood vessel and result in lesions and hemorrhage.
Lesions referred to the abnormal change or damage of tissue of an organism. The damage usually occurs by trauma or disease.
Hemorrhage refers to the loss of blood inside the body, which is also called as internal bleeding. The blood loss occurs when blood leakage happens in any part of the body from the damaged organ or blood vessels.
Soy milk provides a rich amount of omega-6 and Omega-3 fatty acids. It also contains Phyto-antioxidants to improve blood vessel lining by preventing free radical attacks. These syntheses also promote fluidity and flexibility of blood vessels.
Antioxidant Benefits
The content of isoflavones in soy milk also provides effects of antioxidants against chronic disease. Tofu or curdle soymilk contain antioxidant and hepatoprotective qualities. It helps to lower the oxidative damage and stress.
According to a study, soy milk consumption helps to prevent liver damage occurred by oxidative stress. Moreover, the result of another study suggests that the antioxidant qualities of soy milk help to boost the capacity of the whole antioxidant and reduce the symptoms of menopause in women.
Controls Obesity and Weight
Soymilk intake helps to promote metabolism and control obesity in men and postmenopausal women. The soy milk consumption helps to reduce the waist circumference in overweight and obese individuals.
The hormonal impacts of soy isoflavones serve to hinder adipogenesis resulting in controlled augmentation of adipose tissue.
The people who add soy milk in their diet not only get the benefit of reducing the Adipogenic effect but also lower the bad cholesterol that can work positively for heart health.
Soymilk also helps to reduce weight. It can be the best ingredient to include in a weight loss diet. Soy milk contains low sugar than normal milk. Every cup of normal milk contains 12 grams of sugar, while soy milk provides only 7 grams of sugar. It also provides 80 calories. Moreover, soy milk contains plenty of fiber, which helps in the weight loss process by keeping your stomach full for a long time.
Manage High Blood Pressure and Hypertension
Soy milk can be beneficial for people with high blood pressure. It helps to treat hypertension by treating both diastolic and systolic blood pressure. Adding soy milk in your daily food helps to trigger urinary excretion of specific flavonoid, which helps to lower the blood pressure.
Soy milk also helps people with diabetes and kidney problems by managing blood pressure. It provides enough polyphenols that can raise the bioavailability of nitric oxide and impacts blood pressure levels.
Manages Type 2 Diabetes
As soy milk is high in calcium and low in fat, it is a good non-dairy option for people with diabetes. It helps diabetes problem by reducing cholesterol and limit cardiovascular problems. Soy milk effects on managing lipid levels shown helpful during the treatment of diabetes. However, consume soy milk in a moderate amount according to the daily requirement because excess carbs and protein can mess up.
Treat Skin Problem
Adding soy milk in your diet helps to reduce skin problems such as acne. Soy is an amazing ingredient to utilize for curing dermatological problems such as hyperpigmentation – excessive darkness in the skin.
Consuming soy products provide anti-aging benefits on your skin and health. Recently a study discovered that soybean contains a compound which works effectively as an anti-aging agent.
Benefits Hair
Soy milk also benefits for hair appearance when you drink it at a moderate level. Using soy milk with a topical product provide effective hair results.
It promotes luscious hair locks to strengthen hair follicles.
Soy milk provides rich calcium, protein, fiber, iron, vitamin B, potassium, and folic acid, which are important for hair health. It also prevents hair fall problem. Its contents of calcium and protein help to grow stronger hair and vitamin B create shine in your hair.
Soy milk is also good for preventing split ends. The rich protein content of soy milk works as a rich conditioner for hair. You can apply soy milk to hair ends after washing to treated split ends.
Helps Lactose Intolerance
People who have lactose intolerance find difficulty to absorb food completely. Lactose is a kind of sugar found in dairy milk. As a result, they experience diarrhea, bloating, and gas health problem after consuming or drinking any dairy products. This condition is also identified as lactose malabsorption, which is usually harmless, but it triggers discomforting symptoms.
In some people, lactase happens when they have lactase insufficiency, which is an enzyme generated in the small intestine. Many people experience low lactase levels, but they can still able to digest milk goods such as cheese, ice cream, paneer. If you are lactose intolerance, then you will get symptoms after eating dairy products.
Soy milk is a very healthy alternative for people with lactose intolerance. It holds a good amount of calcium and is moderate in fat. But if you are allergic to cow milk, then there are chances of getting allergy from soy milk also. It may depend on the type of particular health. So, try it in a small quantity.
Help Migraine
The people who consume soymilk regularly have discovered lowering frequency of migraine attack due to the content of magnesium.
According to research, the individual who consumes less amount of magnesium is more likely to struggle from frequent and intense migraine attacks. There is no information on migraine triggers, but consuming magnesium helps to boost blood vessel homeostasis and prevent extra dilation of blood vessels inside the scalp.
Reduce Inflammation
Soybean oil is considered as naturally pro-oxidant, which accelerate several oxidative processes in our body. However, soymilk is a different type of anti-oxidant food because it is a plant-based food and provide omega-3 fats like alpha-linolenic acid.
While soy content of omega-3 fatty acid is not as effective as fish fats, it can be helpful for vegetarian people who don’t eat animal foods. Soy milk provides essential nutrients for the body. It may also provide omega-6 fats which require to balance with omega-3 fatty acids to get the overall health benefits.
Cognitive Preservation
Cognitive preservation is brain protection from oxidative stress, tau tangles, and beta-amyloid plaques that causes to affect neurotransmission, and corrupt the neuronal cells is an aim of several natural compounds available in dietary supplements.
Having good cognitive function can be a good time in everyone’s life, but certain factors affect your cognitive functions such as lifestyle, aging, and poor nutrition. Consuming soymilk will help to enhance your cognitive power, especially for people under the age of 65. It means you will be able to manage your mental function properly in your old age.
Soy milk benefits babies
For some babies or toddlers, you can consider as a dairy milk alternative. As some children do not like the smell of cow milk, soy milk can be the best replacement. Don’t forget to buy whole fat soy milk as fat is essential for brain development in children.
Additionally, buy soy milk, which is fortified with vitamin A, D, and calcium. Soy milk provides all the essential minerals and nutrients to boost the toddler’s health.
Benefit kidney health
People with kidney problem recommended consuming limited dairy products. The high levels of potassium, phosphorus, and calcium in low-fat milk are not healthful for a kidney diet.
But, milk is an essential food for bone and teeth health. The phosphorus and calcium are essential components of bone. When your kidney does its functions properly, then the kidneys are able to balance the minerals in bone and blood. But, having kidney disease causes to impair the mineral managing functions.
- More phosphorus accumulates in the blood.
- The kidney is unable to activate vitamin D, which impact the calcium absorbing ability from foods.
- Reduced blood calcium levels cause to extract the phosphorus and calcium from the bone, which results in weakness with time.
People with kidney problem can replace dairy milk with soy milk, almond milk, and rice milk. You can get it in the grocery store. Soy milk is a great alternative for kidney health. If you buy a soy product from outside, then make sure to check the nutrition label because it also contains phosphorus and potassium. Avoid taking a product on which nutrition values are not mentioned.
Benefit Mental Health
Soy milk consumption also benefits to reduce depression, stress, and psychological disorders, which can cause suicide or death. Soy milk contains loads of micronutrients such as vitamin B, vitamin D, and magnesium, that benefits to reduce the mental illness from micronutrients such as vitamin D, vitamin B, and magnesium. Don’t forget to engage yourself with activities which can also help you to release your stress pressure.
Improve Immunity
Soy milk is one of the effective ingredients for boosting immunity. As soy milk contains rich proteins, it gets formulated and become antibodies. Everyday consumption of soy milk helps to improve and boost the immune system functions and promote immunity.
Restore Energy
Regular workout helps to burn the fats and calories which cause to lose energy. As soy milk contain essential riboflavin and enzymes, it benefits to restore the lost energy after exercise.
You can consume soy milk for maintaining good health. However, you can avoid processed soy milk because of excess substances such as artificial sweetener, and sugar, which causes to build-up diabetes. If you are susceptible to estrogen, then try to skip soy milk consumption.
Help to lessen phlegm
Some people may suffer from frequent phlegm problem where it feels stuck in the throat. The people suffering from heat in the lungs, or throats such as bronchitis, or long-term smoking may suffer from phlegm. It is recommended to consume milk at room temperature, which helps to lower the phlegm.
Soy milk consumption helps to treat the symptoms of phlegm. It also provides beneficial effects for dry mouth, tongue problem, and constipation.
Soy milk provide vegetable proteins
Soy milk contains healthy vegetable proteins which are beneficial for protecting calcium from the kidneys. Research suggests that rich animal protein causes to develop the risk of osteoporosis.
Soy milk is lactose-free
Nearly 75% of the world population find difficulty to tolerate lactose. Some traditional groups are more get affected by lactose than others. For example, 75% of Africans and 90% of Asians are lactose intolerance.
Additionally, soy milk contains prebiotic sugar such as raffinose, and stachyose.
Help Pregnancy Nutrition
You can add soy milk in your pregnancy diet to get the rich calcium and proteins. It can be the best replacement if you don’t like normal cow milk. The women who get vomiting sensation fish smell, then the soy milk can be more helpful to provide omega-3 fatty acids. During pregnancy, women require a high number of nutrients for growth and development of baby, so the soy milk provides the best benefits.
Reduces the risk of fatty liver
Soy milk has an important feature which helps to improve the blood lipid profile. Soy milk contains unsaturated fats, and it is beneficial to reduce cholesterol. Regular dairy milk contains high saturated fats that cause to increase blood cholesterol. Therefore, soy milk is an ideal drink for people with high cholesterol.
As build-up cholesterol causes to block the blood vessels within the bloodstream, it will increase heart disease risk or even block blood circulation to the heart and cause death. However, the content of monounsaturated fats and polyunsaturated fats helps to reduce cholesterol. Hence, regular consumption of soy milk helps to reduce the triglyceride concentration in the blood and increase the high-density of lipoproteins level and lower the low density of lipoproteins.
Treats Anaemia
As soy milk contain a good amount of iron, it helps to cure the anemia. One cup of soy milk provides 8% of iron, which is the best plant-based food to treat anemia. Iron deficiency causes poor oxygen supply in your body. Adding iron sources food like soy milk boosts the oxygen supply to important organs. Anemia patients diet with soy milk helps in fast recovery.
Moisturizes Skin
Soy milk has a great percentage of water, which can help to hydrate your body. It is also useful in healing parched skin when used topically. If you are experiencing acute skin dryness, you can use a layer of Soy milk by mixing it with daily cream. It can boost skin moisturization from its hydrating properties to maintain your skin supple and soft.
Soy milk effects on Men
Consuming high quantity soy milk multiple times in a day lower the risk of prostate cancer in men. Having 16 times soy milk around 400 ml in everyday diet shown to reduce the level of estrone in men, which also help to lower the risk of type-2 diabetes.
A study has shown that consuming more soy milk helps to reduce sperm concentration.
Soy milk effects on Women
Although there are several conflicting types of research, the recent studies discovered that soy milk is helpful for treating breast cancer in women. There is some other research which suggests consuming soy milk multiple times a day to reduce the risk.
As I have written soy milk is beneficial for cognitive health, it can be beneficial during menopause time of women.
Will soy milk affect hormones?
Many people have a big concern that soy milk cause to mess up with hormones. Soy comprises of isoflavones which is a kind of phytoestrogens are. The phytoestrogen of soy act as a protective mechanism and help cells communications. But the plant-based synthesis also acts in a similar of estrogen in the body.
According to Frank Lipman, MD has said in the past that soy affects endocrine and thyroid functions which result in constipation, fatigue, menopause, and menstruation. The scientific studies dispute that soy affect thyroid in a healthy adult if consumed for a long time.
However, Soymilk is a healthy drink to get nutrients. Men and women both can get benefits of adding soy milk in the diet.
You can consume soy milk at a moderate level to enjoy its benefits. Overeating of any food can surely cause you problems. You can also check with an expert to know how much quantity of soy milk required for your health.
Sources
https://en.wikipedia.org/wiki/Soy_milk