Commonly known as “soy milk”, it is actually more accurate to call it a soy-based drink, just as is the case for rice milk, oat milk, and almond milk.
Its cream color and its sweet, unmistakable flavor make it very distinctive.
Today, its use has increased significantly thanks to those who are lactose intolerant and those who decide to supplement their diet with “different” foods.
Soy milk is rich in isoflavones, which are responsible for its beneficial effects. Each cup contains about 20 mg (mainly genistein and daidzein).
Soy milk: properties
There are numerous positive health effects, including a reduction in cholesterol, the alleviation of menopause symptoms, and the prevention of osteoporosis.
Isoflavones are also antioxidants, which protect our cells and DNA from the effects of oxidation.
Soy milk: nutritional values
Soy protein is complete, meaning it contains all the essential amino acids required by the body in the correct proportions, and is sufficient to meet human needs for growth and tissue repair.
In general, 100g of product provides:
- 1.8 g of carbohydrates
- 2.9 g of protein
- 1.9 g of lipids
In addition to numerous minerals and vitamins such as:
- Iron
- Calcium
- Sodium
- Potassium
- Phosphorus
- Vitamin B1
- Vitamin B2
- Vitamin B3
The fats contained in soy milk are largely unsaturated, so-called “good fats”.
Furthermore, most drinks on the market are fortified with calcium and vitamin D.
Soy milk: calories
The caloric content of soy-based drinks is relatively low: only 32 kcal per 100 ml!
But keep an eye on the label, because there are several companies on the market that add a generous amount of sugar. Therefore, it is best to choose sugar-free soy milk.
Is soy milk bad for you? Watch out for anti-nutrients
Anti-nutrients are molecules, such as phytates, capable of interfering with the digestion of food. For example, they can bind to certain minerals like calcium, magnesium, and iron, reducing their absorption.
Another molecule present is the trypsin inhibitor, which is a substance that blocks the action of trypsin, a pancreatic enzyme that allows for the digestion of proteins.
Benefits of soy milk
Soy milk prevents and improves osteoporosis and alleviates the symptoms of menopause.
Although soy contains little calcium and vitamin D, it still has a protective effect against osteoporosis due to the presence of phytoestrogens.
It is, however, essential to choose a soy drink with added calcium and vitamin D, which are fundamental nutrients for bone health.
The presence of isoflavones is also helpful.
The isoflavones in soy drinks mimic the action of estrogens, the female sex hormones; thanks to this estrogenic effect, they block the loss of calcium from the bones, thereby hindering the demineralization of bone tissue.
Soy milk is ideal for diabetics
Natural soy drinks (without added sugars), thanks to their low sugar content, are a low-glycemic index food, which is why they can be consumed by diabetics.
Soy milk may reduce cholesterol
There are numerous scientific studies that have demonstrated the effectiveness of soy milk consumption in reducing bad cholesterol (LDL) levels and the risk of cardiovascular diseases.
Specifically, among the nutrients in soy responsible for this benefit are soy lecithin and phytosterols (molecules involved in reducing the intestinal absorption of cholesterol because, being chemically similar, they bind to it and prevent its passage through the intestinal mucosa).
Soy milk: contraindications
Some scientific studies have observed that soy isoflavones can interfere with thyroid function.
This does not create any problem for those who have normal organ function. The only categories that should pay attention are those suffering from dysfunctions such as hypothyroidism or hyperthyroidism.
Does soy milk make you gain weight?
The answer is no. In particularly sensitive subjects, consumption can cause flatulence, diarrhea, abdominal bloating, or constipation at the intestinal tract level.
This is due to the presence of anti-nutritional substances such as galactans and trypsin inhibitors.
Soy milk during pregnancy
There are conflicting opinions on this, as some scientific studies suggest it could cause problems in the baby's development. However, evidence to support this thesis has not yet been confirmed. It is recommended to evaluate its intake with your nutritionist.
Soy milk and lactose intolerance
Usually, soy drinks are a food suitable for those who are lactose intolerant because they are made from ingredients that are naturally free of it, such as soy and water.
There is therefore no doubt that it can be consumed both as a drink at breakfast and as an ingredient for cakes and cookies. It can also be used in the preparation of savory products, such as making béchamel sauce with soy milk instead of cow's milk.
We remind you that even cow's milk can be consumed by people who are lactose intolerant if supported by the use of a good lactase enzyme supplement.
Warning: soy milk can cause intestinal problems
In subjects who experience intestinal issues, such as inflammation or irritable bowel syndrome, its consumption can cause flatulence, diarrhea, abdominal bloating, or constipation. This is due to the presence of anti-nutritional substances such as galactans, which are sugars that are normally poorly digestible because they draw water into the intestine.
Dr. Marina Putzolu, Nutritionist Biologist
Bibliography
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