Soy milk was one of the first plant-based dairy alternatives on the market, helping millions of people avoid dairy when the vegan diet was in its infancy, and lactose intolerance wasn’t understood. Now that there are so many milk alternatives available, you may be wondering how the nutrition of soy milk compares.
In fact, many concerns have been raised regarding the safety of consuming soy milk. Over the years, it has been accused of disrupting hormonal health, harming people with thyroid conditions, or even causing several types of cancer. It’s understandable then that you might think twice before putting a can of soy milk in your cart.
But does soy milk deserve such a bad reputation? Here, we will take a closer look at its nutritional value and potential health benefits. And if you’re keen to learn more about a plant-based diet and how it can benefit your health, check out our website Vegetarian diet for beginners For more tips.
Soy Milk: Nutritional Information
| Nutrients | Amount per serving (1 cup) | % daily value |
| Fat | 3.6 grams | |
| carbohydrates | 12 grams | |
| protein | 6.3 grams | |
| Dietary fiber | 0.5 g | 2% |
| sugar | 8.9 grams | |
| Calcium | 300 mg | 23% |
| iron | 1 mg | 6% |
| Vitamin D | 2.7 mcg | 14% |
| potassium | 300 mg | 6% |
| Riboflavin (Vitamin B2) | 0.45 mg | 35% |
| Cobalamin (Vitamin B12) | 2.07 mcg | 86% |
How long does soy milk last?
Just like dairy milk, soy milk can be divided into two categories: UHT (Ultra High Temperature)/shelf stable and fresh/refrigerated. UHT drinks undergo intense heat treatment to increase their shelf life, while refrigerated drinks do not. As a result, they come with different use dates and storage instructions.
Shelf-stable soy milk is typically six to 12 months old. Refrigerated dates tend to have much shorter use dates – usually two weeks after their production time – and stay fresh for about a week after opening.
What are the benefits of soy milk?
Soybeans are one of the best sources of complete plant protein. One cup of cooked soybeans provides nearly 30 grams of this macronutrient, so if you’re not using Best vegan protein powderSoy milk can be a great way to meet some of your daily protein needs.
According to a comprehensive review published in Nutrients (Opens in a new tab)Soybeans also contain a significant amount of calcium, manganese, and selenium, as well as bioactive polyphenols called isoflavones. Multiple studies were included in a review published in Journal of the Academy of Nutrition and Dietetics (Opens in a new tab) It showed that high intake of soy products may reduce the risk of death from several different types of cancer, including breast, stomach, colorectal, prostate, and lung, as well as cardiovascular and metabolic diseases.
Many of these positive effects have been attributed to isoflavones. According to a review published in Molecules (Opens in a new tab) Journal, these polyphenols may play several important roles in the human body. It has been suggested that they can protect against HypertensionRegulating blood sugar levels, lowering cholesterol levels, preventing atherosclerosis, and reducing inflammation levels. Soy isoflavones have also been shown to improve arterial elasticity, contribute to better digestive health and prevent bone loss associated with osteoporosis.
Far fewer studies have been done with soy milk, but it can be assumed that this plant-based milk alternative would offer similar benefits, albeit less pronounced due to the higher water content.
However, the available research results are quite mixed. Posted 1 review in Functional Foods Magazine (Opens in a new tab) I found that consuming soy milk regularly may contribute significantly to lowering blood pressure, improving blood lipid levels and improving waist circumference. At the same time, no appreciable differences were detected in terms of body weight, “good” HDL cholesterol, fasting blood glucose or markers of systemic inflammation.
Another review was posted in Complementary therapies in medicine (Opens in a new tab) The journal evaluated the effect of soy milk on serum lipids and found no significant associations between these two factors.
However, soy milk remains popular among vegetarians, vegans, and health-conscious consumers due to its affordability and availability. You can easily find cheap cartons of soy milk in most grocery stores and supermarkets across the country, and there are usually a range of different brands and flavors to choose from. Furthermore, most manufacturers enrich their drinks with an array of vitamins and minerals that plant foods are likely to be deficient in, making them a suitable dietary supplement for vegetarians and vegans.
Is soy milk bad for you?
Soybeans and soy milk may have a number of health benefits, but there are some risks and considerations.
If you compare soy milk with cow’s milk, then the latter has better absorption of protein in the intestine. Furthermore, soy milk contains several compounds that are often referred to as antinutrients. Antinutrients have the ability to interfere with normal digestive processes and reduce the absorption of certain nutrients in the gut. According to a review published in Journal of Agricultural Sciences (Opens in a new tab)There are several of these compounds found in soybeans. These components can lead to a decrease in the intake of micronutrients, especially vitamin A, vitamin B12 and vitamin D, and even affect the formation of red blood cells. Fortunately, modern manufacturing processes are getting better at removing most of these anti-nutrients.
Another concern relates to the possible negative effect 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, researchers from Thyroid (Opens in a new tab) The journal combined the results of 14 different trials and concluded that there is no evidence that soy consumption poses any risk to adults with hypothyroidism or individuals with iodine deficiency. However, to minimize any potential problems, consumers of soy foods are advised to ensure adequate iodine intake.
Since isoflavones can mimic the effects of female reproductive hormones, many people have been concerned about the potential negative impact of soy on men’s health. But the evidence suggests that this is not the case. According to a meta-analysis published in reproductive toxicology (Opens in a new tab)In adult males, isoflavones do not affect levels of testosterone, estradiol, estrone, or sex hormone-binding globulin.
Some types of soy milk can come with high amounts of added sugars, especially if they are flavored. Since excessive consumption of sugar is harmful to your health, always check if the product is artificially sweetened.