Soymilk Nutrition Facts And Health Benefits
Soymilk, sometimes spelled “soy milk,” is one of many milk alternatives that are consumed by people who prefer to supplement their dairy consumption or avoid dairy altogether. Fortified soymilk is also the only dairy alternative recognized by the dietary guidelines for a nutritional profile that is similar to cow’s milk.
This plant-based liquid is made by soaking soybeans, then grinding and boiling the mixture. Finally, the soybean particles are filtered out, leaving a drinkable soy beverage. Some people make their own soymilk at home, but most consumers buy it at their local market. Numerous brands and varieties are available.
Soymilk can be a healthy addition to your diet, providing calcium and other nutrients often for fewer calories than dairy milk. But the nutrition varies substantially based on the variety that you buy.
How To Add Soy Milk To Your Diet
Soy milk can be found in grocery stores, health food stores, and restaurants around the country. You can also make soy milk at home.
Soak ten ounces of soybeans in water overnight. Then boil these beans in twelve cups of water for ten minutes. Blend the water and soybeans together until smooth, then simmer for another forty minutes. If you like, you can add a pinch of salt or sugar to taste. When you finish simmering the soybeans, strain the mixture through cheesecloth to remove solids. You can store the soymilk for up to a week about as long as dairy milk lasts.
Here are some ways you can include soy milk in your diet:
- Add soy milk to a smoothie
- Use soy milk in your coffee
- Eat cereal with soy milk
- Use soy milk in baked goods
- Make a bechamel sauce with soy milk
- Use soy milk in curry
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Soy Milk Vs Other Plant
Soy milk also bests almond milk in terms of protein, as traditional almond milk may have fewer calories , but offers just 1.6 g protein, per the USDA. There are some added protein versions of almond milk that use pea protein to bump up the protein content, but you will need to check product labels to verify. Pea milk itself is a good source of protein, offering 8 g protein per 240 milliliter serving, says the USDA.
Rice, oat, and coconut milks are other popular choices. Like almond milk, rice and oat milk contain less protein per serving than soy milk, according to information provided by Rice Dream and Planet Oat products. According to Califia Farms, coconut milk offers 4 g fat per 1 cup serving, and no protein.
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Soy Milk Can Be Super Processed So Shop Smart
Soy milk can be part of a healthy diet, but Dr. Bhatia says itâs important to remember that not all sources of soy are nutritionally equivalent. âFermented soy such as miso, tempeh, and natto help balance the gut,â she says. âBut soy in highly processed foods lack the same nutritional value,â she says .
Examples of the most processed soy foods include soy burgers and bars. Dr. Bahtia says some soy milks can be highly processed too, which affects its nutrient density . Before buying, check that nutritional panel. If the amount of vitamins A, D, K, calcium, and protein are almost nil, that likely means thereâs a lot of fillers in thereand not even really all that much soy. The ingredients list should be minimal, and check that the milk is coming from whole beans, not the more processed soy protein or soy protein isolate.
Of course, soy isnât for everyone. âSome people are intolerant to soy, which can cause digestive issues,â Dr. Bhatia adds. Many people are also just straight-up allergic to soy, making eating any product with soy a complete non-starter.
But in general, Dr. Bhatia gives the green light for consuming soy milk regularly, up to three times a week. âGo for a good quality one and non-GMO if you can,â she says. Sometimes the oldies really are the goodies.
Now that youâve been schooled on soy, get the low-down on if starchy foods like rice and potatoes are healthy.
Homemade Chinese Soy Milk Recipe
Its been so hot lately, so I am always looking for something refreshing to cool me down. Sometimes thats ice cream. Other times its salad. And sometimes its a drink like this homemade soy milk. I had never made soy milk before, but after seeing this video, I definitely wanted to try it. This homemade soy milk recipe is also only 3 ingredients! It does take a bit of arm strength, but it is definitely worth it in the end.
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Is Soy Milk Really Better
Whether soy milk is a better alternative is debatable. Because even Soy milk contains 4 grams of sugar per 100 milliliters. For calories beat they even reserve 54 per 100 milliliters. Both oat milk and soy milk have just under 4 grams of fat, making them significantly lower than cows milk.
Also, soy milk has one worse ecological balance. According to the expert, oat milk is the best ecological alternative to cows milk. Their transportation routes are short, and significantly less water is used in production.
Although plant-based milk alternatives contain fewer vitamins, minerals and trace elements, they are often prescribed specific ones nutrient added as calcium. Soy is known to cause allergies. Nevertheless, soy milk is a suitable alternative for people who suffer from celiac disease, i.e. are intolerant to gluten and are not allowed to drink oat milk.
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Simple Truth Organic Plain Soymilk
Simple Truth Organic Plain Soymilk Ingredients: Filtered water, whole organic soybeans, organic sugar, calcium carbonate, natural flavors, sea salt, carrageenan, vitamin A palmitate, vitamin D2, vitamin B2, vitamin B12
Reasons to avoid Simple Truth Organic Plain Soymilk:
- Thickened with carrageenan
- Each one cup serving contains approximately 5 grams of added sugar
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How To Choose A Healthy Soy Milk
There are a few considerations when choosing a soy milk. One is to look for a product that is unsweetened, says Hever. Sweetened versions can contain around 5 g of sugar per serving or more for example, Silks original soy milk contains 5 g of added sugars.
If you want a little flavor, opt for unsweetened vanilla.
Hever recommends choosing organic if its in your budget.
Finally, read the label to make sure your soy milk is fortified with extra vitamins and minerals, including calcium and vitamin D. This ensures the nutrients resemble cows milk the most, says Schmidt.
Storage And Food Safety
According to the USDA, for peak freshness and quality, you should refrigerate soymilk and consume it within 710 days after opening.
When you buy soymilk, youâll notice that it is kept in two different areas of the grocery store. Some brands are stocked in the refrigerator section and should be refrigerated immediately when you bring them home.
However, there are also brands of shelf-stable soymilk. These can be stored in a cool, dry pantry or cupboard until opening. Refrigerate shelf-stable soymilk after opening.
You can freeze soymilk, but it doesnât freeze well as it may separate when frozen. After you thaw it, youâll probably need to shake it to blend the ingredients. If you do choose to freeze it, be sure to freeze it before its âbest byâ date.
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Oat Vs Soy Milk: Which Is Healthier
A dietitian debunks the myths and declares a winner.
Milk is a refrigerator staple, but cows milk isnt for everyone. Whether youre lactose intolerant, have a GI condition, or simply dont like the taste of real milk, youve likely tried a few alternative milks in your morning coffee or cereal.
And as more plant milks are lining grocery store shelves, some have been touted as healthier than others. Soy milk, for instance, draws concern over high isoflavones content. Meanwhile, certain oat milk brands have been dinged for added oils and sugars.
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Soy Milk Is One Of The Most Nutritious Alt
A 2018 study found soy milk to be the most nutrient-dense plant milk compared to rice, almond, and coconut milks. Soy is actually the plant-based option that mostly closely resembles dairy milk in terms of its nutrient profile. âIt can be a source of protein and calcium, especially for people that are dairy-intolerant,â says Taz Bhatia, MD, a womenâs hormonal health expert and board-certified integrative medicine physician. Itâs also rich in vitamins A, D, and K.
It is also a fairly sustainable choice for the planet. The BBC recently cited Oxford University research that found soy milk requires less water to make than dairy, almond, and oat milks, and production of it creates fewer emissions than rice and dairy milks .
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May Support Weight Loss And Weight Maintenance
Losing weight comes down to eating fewer calories than your body needs to support normal bodily functions and activity.
While studies havent demonstrated consistent effects of soy milk on body weight, 1 cup of unsweetened soy milk contains just 80 calories, making it an excellent low-calorie choice .
In addition to being low-calorie, its also a great source of protein.
Protein offers three main benefits for weight loss it promotes feelings of fullness, requires more calories than carbs or fats to digest and absorb, and helps you maintain muscle mass which means you may burn more calories at rest .
Another benefit is that the quality of soy milk protein is high.
Among all sources of plant-based protein, soy protein has the highest biological value. This means it contains the essential amino acids, also known as the building blocks of protein, in the right proportions required by humans (
In fact, the high biological value of soy protein is comparable to animal-based proteins like milk.
Summary
Skim Milk Is Fortified With Vitamins A And D
Natural whole milk contains vitamins A and D. Both of these vitamins are fat-soluble. However, the skimming process removes the fat from skim milk. So skim milk does lose a lot of these vitamins.
However, some manufacturers may fortify milk with vitamin A and D, to compensate for the vitamins removed by skimming. Other manufacturers may have a product range that labels the milk as enriched with vitamins A and D.
The benefit of consuming fortified skim milk is that you can get the same vitamins without the saturated fat that is found in whole milk. The presence of vitamin D in skim milk helps the body to absorb calcium properly. Also, you need vitamin D for your body to absorb calcium.
Additionally, skim milk with fortified with vitamin A, helps maintain eye and skin health.
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Is Simple Sugar Bad
In his video, TikToker talks about how sugar in it is bad. Is this really true? The fact is that simple sugars, that is, glucose or dextrose, enter the blood directly and in this way. increase in blood sugar leaves As a result, sugar provides quick energy.
But if your blood sugar rises too quickly, it can cravings to come Over time, blood sugar levels are too high insulin resistance hence diabetes and obesity.
By the way, compared to cows milk, oat milk contains less sugar: One liter of cows milk contains 47 grams of sugar. In addition, oat milk contains only 42 calories per 100 milliliters, compared to a third of cows milk.
Read on: Are there good and bad calories? You will find the answer here.
What Drinks Come With Starbucks Soy Milk
You can get any Starbucks drink with soy milk as a replacement for any of the dairy milk options. Starbucks prides itself on being able to offer its customers customizable drinks.
Some of the most popular Starbucks drinks to pair with soy milk include caramel macchiato, Starbucks reserve dark chocolate mocha, apple crisp macchiato, honey almond flat white, and the brown sugar oat Americano.
Lattes and frappuccinos are also common drinks to substitute dairy milk for soy milk. Pumpkin spice lattes, chai tea lattes, cinnamon dolce lattes, and London fog tea lattes taste especially delightful with the sweet, rich flavor of soy milk.
Those looking to avoid dairy should also try Starbucks soy milk with the mocha cookie crumble Frappuccino, coffee Frappuccino, matcha crème Frappuccino, apple crisp Frappuccino, or strawberry crème Frappuccino.
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It Could Improve Your Heart Health
“Incorporating daily soy protein in the form of soy milk can reduce your LDL cholesterol levels,” Rouse says. An analysis of 46 studies found that eating 25 grams of soy protein per day was related to a decrease in LDL-cholesterol and total cholesterol, per an April 2019 study in the ââ¬â¹Journal of Nutritionââ¬â¹.
The cholesterol-lowering effect of soy milk is related to a specific part of soy protein , which is also found in a variety of other legumes, according to the ââ¬â¹Journal of Nutritionââ¬â¹ studyââ¬â¹.ââ¬â¹
Tip
Some people don’t like the taste of soy milk. To avoid what some call a chalky aftertaste, try shaking the container or testing different brands.
If you don’t like the taste but still want the advantages of soy milk, you may prefer vanilla or other flavored soy milk. You’ll get most of the same benefits as unsweetened, but if you drink soy milk on a regular basis, be aware that flavored options often come with added sugar.
May Help Reduce Hot Flashes
Some evidence suggests that if you are a peri-menopausal, menopausal, or post-menopausal woman experiencing hot flashes, adding soy to your diet may help. Symptoms such as hot flashes, night sweats, sleep disturbances, and vaginal dryness during this time are attributed to decreasing levels of estrogen.
A small study published in 2018 found that the phytoestrogens in soy products such as soymilk may be able to reduce the frequency and severity of hot flashes with only insignificant changes to breast or endometrium tissue. More research is warranted in order to be more conclusive.
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Nutrition Comparison Of Soy Milk And Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition? We compared the nutritional contents of soy milk versuswhole milk below using 2020 USDA and NIH data.
For a quick recap of significant nutrients and differences in soy milk and whole milk:
- Both whole milk and soy milk are high in calcium.
- Soy milk has 8.1 times less saturated fat than whole milk.
- Soy milk has more niacin, however, whole milk contains more pantothenic acid.
- Whole milk has signficantly more Vitamin D than soy milk.
visualize the nutritional comparison
Uses Of Almond And Soy Milk
People can use soy and almond milk in similar ways. Many use them directly in place of dairy milk in cereal, oatmeal, coffee, tea, and smoothies. They can also replace a simple glass of cows milk.
Many people find the taste of almond milk more agreeable than that of soy milk. In some cases, the taste of soy milk may come through more strongly in cereals, drinks, or cooking compared with almond milk.
People can use almond milk and soy milk as a substitute for milk in baking. The lower levels of fat in these milk varieties compared with cows milk may lighten a cake recipe without altering the taste.
Plant-based milk may also change the consistency of desserts, and people may need to add larger amounts of the milk to recipes.
Alongside the benefits of soy and almond milk, people may also want to consider their disadvantages, as we discuss below.
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I Hate Oat Milk: How Much Sugar Does It Really Have
As a child, a cup of warm milk was my fixed evening ritual, without which I did not want to go to bed. I have been avoiding cows milk for years. For the sake of the animals and because Im lactose intolerant. Ive tried quite a few herbal drinks, but my favorite is alternative Hafermilch: slightly sweet, easily digestible and low in calories. I was even more shocked by a recent video on TikTok claiming that oat milk is high in sugar. Whats wrong with the claim?
Unfermented Soy Is Not A Traditional Food
The one book that is responsible for completely changing the way I looked at nutrition was Dr. Weson Prices Nutrition and Physical Degeneration. Dr. Price was a dentist who, in the 1930s, traveled the world to discover the secrets of healthy cultures.
From the Inuit in Alaska to the Maori in New Zealand, Dr. Price discovered that when tribes consumed the foods that their ancestors had eaten for centuries, they produced strikingly healthy virtually devoid of chronic disease, infertility and tooth decay.
Most interestingly, the traditional diets although dependent on geography followed a strict set of dietary laws. For example, certain animal products like liver and fish eggs were seen as sacred and vital to health. The takeaway rule from Dr. Prices book is that ancient cultures intrinsically knew what to eat, and how to prepare it, for optimal health.
When it comes to soy, we need to look at how traditional cultures enjoyed this food. Traditional Asian cultures have consumed soy for thousands of years, but they intuitively knew how to minimize the anti-nutrient aspects of this legume. They would ferment soy into soy sauce, tempeh or natto. The fermentation process drastically reduces the phytic acid levels.
While fermented forms of soy are traditional foods, unfermented soy products are not.
If soy milk was a truly nutritious and delicious way to prepare soy, you could bet that great-great-great-great Chinese grandmothers would have raised their children on soy milk.
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