Soy milk - he alth benefits, pros and cons

• Soy milk - types
• Soy milk - how to make?
• Soy milk - nutritional values, calories (kcal)
• Soy milk - he alth benefits
• Soy milk - is it he althy? Research results
• Soy milk - contraindications
• Soy milk - Pros and Cons
• Soy milk and cow - which is he althier?

Soy milk is a milk whose properties and nutritional values ​​are controversial. Many people wonder if soy milk is he althy, is it good for children and babies, and what are its pros and cons. All because of its composition - this milk contains soy isoflavones. Check what effect soy milk has on he alth, how many calories (kcal) it has, what is its price and what is its use in the kitchen.

Contents:

1. Soy milk - types
2. Soy milk - how to make?
3. Soy milk - nutritional values, calories (kcal)
4. Soy milk - he alth benefits
5. Soy milk - is it he althy?
6. Soy milk - price, where can you buy it?
7. Soy milk - contraindications
8. Soy milk - Pros and Cons
9. Soy milk and cow - which is he althier?

Soy milk , or actually a soy drink, is - technologically - an aqueous extract made from soybeans or non-fat soy flour, which is a mixture of proteins, carbohydrates and fats.

Soy milk has traditionally been produced in China and other East Asian regions, but itspropertiesandnutritional values ​​ have never been appreciated played an important role in the daily diet.

In Europe, soy milk appeared at the beginning of the 20th century thanks to Li Yu-Ying, who lived in France, who in 1910 received a patent for its production, but for a long time it was of marginal importance. Currently, it is gaining in popularity due to the ever-growing interest in diets and nutrition.

Soy milk is most often used by people on a dairy-free diet with lactose intolerance, casein allergy, or vegetarians and vegans.

Soy milk - types

There are no standards that would strictly define the composition of ready-made soy milk. For this reason, you can find various types of it in stores:

• traditional soy milk produced by the aqueous extraction of whole soybeans in a water to soy ratio of 5: 1, containing 4% protein

Soy milk is available on the market in several flavors, usually natural, vanilla and chocolate.

• "dairy" soy milk, produced to resemble cow's milk, in a water to grain ratio of 7: 1, containing 3.5%proteins, delicately sweetened, with the addition of fat, s alt and sometimes aromas giving a more milky taste

• soy drink, sweetened and flavored, in a water to soy ratio of 20: 1

• fermented soy milk products - yogurt, kefir

• mixes of soy milk with vegetable juices

Soy milk - how to make?

The general principle of producing soy milk has been the same for 2,000 years. Traditionally, soy milk can be made both in home cooking and with the help of advanced equipment. The basic steps in producing soy milk include:

• soaking soybeans for 4-12 hours depending on the water temperature

• grinding the soaked grains into a pulp with the addition of cold water

• cooking the resulting suspension

• separation of boiled milk from solid residues using a press

• boiling soy milk, filtering it again and pouring it into the dishes

Since soy milk produced in this way has a very distinctive bean flavor, unacceptable to most Western consumers, modern production methods include removing it as well as increasing the efficiency of the process. The modern production of soy milk consists of:

• cleaning grains from dirt, dust and foreign bodies, removing damaged grains,

• dehulling the grains to reduce the amount of bacteria (better taste and durability), remove polysaccharides (better taste), shorten the heat treatment (prevent protein denaturation, browning of milk)

• blanching in sodium bicarbonate solution at high temperature to remove the bitter taste caused by the lipoxidase enzyme, remove the bloating oligosaccharides and inactivate the digestive-inhibiting trypsin inhibitor

• grinding the beans in a hot sodium bicarbonate solution to obtain an emulsion

• centrifuging and filtering the milk to obtain a smooth drink consistency

• deodorization, i.e. getting rid of unpleasant odors

• water addition - protein content standardization

• formulation of taste, aroma and consistency according to the manufacturer's recipe

• fortification - enrichment with vitamins and calcium

• homogenization to create a creamy, uniform consistency

• UHT fixation and packing

Soy milk - nutritional values, calories (kcal)

Nutrient content inSoy milk varies depending on the producer, but in general, soy drinks can be divided into unsweetened and sweetened, enriched with calcium and vitamins A and D, as well as unenriched, and in these categories their nutritional value can be considered.

Unsweetened soy milk is the least caloric. A glass provides about 80 kcal. This is less than in sweetened milk (131 kcal) and 3.2% cow fat (146 kcal).

• CALORIES TABLE: milk and milk products. Check how many calories dairy products have!

According to scientists, soy milk has the best nutritional value among plant-based milk replacers.

It is definitely he althier to choose unsweetened soy milk than with the addition of simple sugars, the consumption of which increases the risk of many diseases.

Soy milk that has not been fortified with vitamins and minerals is not a good source of calcium and vitamins A and D.

It provides significant amounts of folic acid and potassium, as well as vitamin B12. However, it is often emphasized that the body cannot use this vitamin from plant sources.

A very important component of soy milk are isoflavones derived from soybeans, which are responsible for its he alth effects.

A glass of soy milk contains - according to various sources - from 6.2 mg to 30 mg of isoflavones. This is not much compared to soybeans, whose serving (half a cup after cooking) provides 56 mg of these compounds.

	Traditional unsweetened, fortified soy milk	Sweetened, unenriched soy milk	Sweetened and fortified soy milk	Cow's milk 3.2% fat
Calorific value	80 kcal	131 kcal	105 kcal	146 kcal
Protein	7 g	7.9 g	6.3 g	7.9 g
Carbohydrates	4 g	15.3 g	12 g	12.8 g
Fat	4 g	4.3 g	3.6 g	7.9 g
Vitamin A	501 IU	7.3 IU	450 IU	249 IU
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin D	No data	0 IU	105 IU	97.6 IU
Vitamin E	No data	0.3 mg	0.3 mg	0.1 mg
Vitamin K	No data	9.3 μg	7.3 mg	0.5 μg
Tiamina	0.5 mg	0.1 mg	0.1 mg	0.1 mg
Riboflavin	No data	0.2 mg	0.4 mg	0.4 mg
Niacin	No data	1.2 mg	1 mg	0.3 mg
Vitamin B6	No data	0.2 mg	0.1 mg	0.1 mg
Folic acid	24.3 μg	43.7 μg	21.9 μg	12.2 μg
Vitamin B12	3 μg	0 μg	2.1 μg	1.1 μg
Pantothenic acid	No data	0.9 mg	0.3 mg	0.9 mg
Choline	No data	57.3 mg	57.3 mg	34.9 mg
Betaine	No data	1.9 mg	1.9 mg	1.5 mg
Calcium	299 mg	60.7 mg	299 mg	276 mg
Iron	1.1 mg	1.6 mg	1 mg	0.1 mg
Magnesium	38.9 mg	60.7 mg	36.4 mg	24.4 mg
Phosphorus	No data	126 mg	105 mg	222 mg
Potassium	299 mg	287 mg	296 mg	349 mg
Sodium	85.1 mg	124 mg	114 mg	97.6 mg
Zinc	0.6 mg	0.3 mg	0.6 mg	1 mg
Copper	No data	0.3 mg	0.4 mg	0 mg
Manganese	No data	0.5 mg	0.2 mg	0 mg
Selen	5.6 μg	11.7 μg	5.6 μg	0.9 μg

Soy milk - he alth benefits

Soy milk as a product made from soybeans raises a lot of controversy. The first thing to look at is that the vast majority of soybeans grown today (90% of world production) are GM soybeans.

There is no doubt that this is a disadvantage, and the closer to nature, the better for our he alth. If your soy milk is not labeled with a non-GMO symbol, you can be sure it was made from genetically modified soy.

Soybean, and therefore its products, is a common allergen among children and adults. When including soy milk in your diet, do it in small portions and observe your body's reactions.

• Milk allergy - what causes it? What are the symptomsmilk allergies?

Another objection is the sweetening of soy milk. Due to its unattractive taste, producers add large amounts of simple sugars. Their amount in the daily diet should not exceed 5-10% of the energy supplied, which for a typical diet of 2000 kcal means 25-50 g, while in a glass of soybean drink there are 8-11 g of added sugars.

There is no definite answer to the question of whether soy milk is he althy. Use moderation and eat soy products up to 3-5 times a week.

Do soy products really cause cancer, lower testosterone levels in men, and disrupt the thyroid gland, as is often the case? The answer is not clear cut, as is often the case with nutrition.

Isoflavones present in soybeans, and therefore also in soy milk, are phytoestrogens, i.e. they work similarly to estrogens - female sex hormones. As a result, they can actually affect the endocrine system, but research shows that for this it is necessary to eat a lot of soy products, in fact impossible to eat even in a typical vegan diet.

So a he althy man will not lower his testosterone levels by drinking soy milk from time to time. Just as simply consuming soy, it will not affect the functioning of a he althy thyroid gland, nor will it reduce your fertility.

One research study found that 100 mg of soy isoflavones were needed to reduce ovarian function, and this amount is present in 16 cups of soy milk containing 6.2 mg of isoflavones. However, you can find statements that in the case of already existing diseases related to the endocrine system, soy and its products should be avoided.

Soy milk - is it he althy? Research results

A comprehensive analysis of clinical and epidemiological studies on the he alth effects of soy products published in the journal "Nutrients" in December 2016 shows that:

• soybeans reduce LDL cholesterol (by 4-5%) and reduce the risk of heart disease if you eat at least 25g of soy protein per day - but this is more than standard Asian consumption

• soy products reduce bone loss in postmenopausal women

• Eating soy in childhood reduces the risk of breast cancer, and eating soy as an adult does not have this protective effect

• consumption of soy does not increase the risk of developing breast cancer and slightly reduces the risk of developing breast cancer and mortality from it - research results in this aspectare often contradictory and do not allow a 100% statement about the effects of soy isoflavones

• there are no studies that would show that moderate consumption of soy isoflavones is unfavorable or completely safe in the course of estrogen-dependent cancers, including breast cancer

• some experts suggest limiting phytoestrogens, including soy isoflavones, in women at risk of developing breast cancer

• Soy isoflavones reduce hot flashes in some postmenopausal women;

• consumption of soy products slightly extends the menstrual cycle

• soy products eliminate the negative impact of bisphenol A on female fertility

• moderate consumption of soy products does not affect sperm quality

• moderate consumption of soy products does not affect testosterone levels and male feminization. However, this does happen with a very high consumption of soy isoflavones - 360 mg per day, which is 9 times the average male consumption of isoflavones in Japan

• consumption of soy products does not affect the functioning of a he althy thyroid gland. On the other hand, it lowers the absorption of drugs used in hypothyroidism, so it is recommended to keep at least 4 hours between consuming soy products and taking medications;

Worth knowing

Soy milk - price, where can you buy it?

You can buy soy milk in any large supermarket, discount stores and grocery stores. he althy food. It is more expensive than cow's milk. A liter cardboard box costs from about PLN 3.5 to about PLN 10.

Soy milk - contraindications

Analyzing the results of scientific research, it can be concluded that soy milk and other soy products do not have a significant effect on he alth - neither positively nor negatively.

Most of the body's reactions are related to the huge consumption of soy products, which is simply impossible to eat on a daily basis.

However, there are several groups of people who should pay attention to the presence of soy on their menu. People suffering from hypothyroidism and taking medications should maintain an interval of at least 4 hours between the medications and the consumption of soy products, as they interfere with the absorption of these agents.

Men with clearly low testosterone levels should avoid soy in their diet. Similarly, people suffering from estrogen-dependent neoplasms, who have had neoplasms of this type and are at risk.

It must be remembered, however, that these are recommendations "onoutgrowth ", not supported by hard scientific evidence.

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Author: Time S.A

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Find out moreWorth knowing

Soy milk - Pros and Cons

advantages:

• does not contain lactose, making it an alternative to cow's milk

• is low in calories

• does not contain cholesterol or saturated fat

• is a good source of protein

• has a favorable amino acid composition; contains almost all essential amino acids

• is a source of vitamin A and potassium

• fortified provides calcium and vitamin D

Cons:

• is most often sweetened

• has a bean flavor and aroma that is not acceptable to Western consumers

• is a common allergen

• is likely made from genetically modified soybeans,

• may not be recommended for people taking medications for hypothyroidism and men with low testosterone levels

Soy milk and cow - which is he althier?

How does soy milk compare to cow's milk (3.2% fat, as it is considered by modern dietitians to be he althier than low-fat milk)?

There is a similar amount of protein in soy milk as in cow's milk. It is a vegetable protein, not as easily digestible as animal protein, but nevertheless contains a lot of essential amino acids. The carbohydrate content in unsweetened soy milk is 3 times lower than in the other variants.

Soy milk does not contain lactose (milk sugar), which is poorly tolerated by many adults and can therefore be used as a substitute for cow's milk.

It also contains less fat and no cholesterol. Remember, however, that the thesis about the strong influence of cholesterol from food on the risk of heart disease has turned out to be a medical myth.

Fortified milk can be found most often in Western markets. Then it contains a similar amount of calcium and vitamin D to cow's milk and 2 times more vitamin A. It is worth noting that due to the twice lower content of phosphorus in soy milk than in cow's milk, the calcium contained in it can be absorbed better, becausethe process is not disturbed by phosphorus.

Products that provide easily digestible calcium and vitamin D are important dietary components that prevent osteoporosis, while B vitamins are responsible for the condition of the nervous system.

Read also:

Check how much milk your baby needs daily

Sources:

• Messina M., Soy and helath update: Evaluation of the clinical and epidemiologic literature, Nutrients, 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/
• Linus Pauling Institute, Micronutrient Information Center, Soy Isoflavones, http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/soy-isoflavones
• Patisaul H.B. I in., The pros and cons of phytoestrogens, Frontiers in Neuroendocrinology, 2010, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/
• Hajirostamloo B., Comparision of nutritional and chemical parameters of soymilk and cow milk, International Journal of Nutrition and Food Engineering, 2009, https://waset.org/publications/11321/comparison-of-nutritional-and -chemical-parameters-of-soymilk-and-cow-milk
• Andrews R., Soy: The latest research, https://www.precisionnutrition.com/soy-latest-research
• https: //www.endocrineweb.com/news/thyroid-diseases/54056-soy-your-thyroid-how-much-too-much
• http: //www.soyadairy.com/soymilk.html
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• http: //nutritiondata.self.com/facts/legumes-and-legume-products/10542/2
• http: //nutritiondata.self.com/facts/legumes-and-legume-products/4387/2
• http: //nutritiondata.self.com/facts/legumes-and-legume-products/8010/2
• http: //nutritiondata.self.com/facts/dairy-and-egg-products/69/2
• https: //www.goodhousekeeping.com/he alth/diet-nutrition/a20707020/is-soy-good-or-bad-for-you/