Plant products are the basis of all living things, they are gifts of nature and a person must use them skillfully so as not to harm himself, taking into account both the benefits and contraindications. Is soy milk healthy? This question has been troubling the population for a long time.
Many people discuss and condemn products made from soy, saying that they are inferior substitutes for protein, milk and meat products. Others express their opinion about the benefits of soy, including dairy products. Who is right, let's find out?
What it is
Soy milk is a white liquid with a slight bean aroma and a sweetish taste. It is made from specially soaked soybeans, pureed, filtered and brought to a boiling point.
Soy milk was first produced in China, and today it is more popular and in demand in Asia and North America. Here it is an inexpensive alternative to cow's milk.
Important! The color and taste of milk is really similar to cow's milk, but it does not contain milk sugar, and this is important for anyone who is lactose intolerant.
Every year, soybean plantations increase by thousands of hectares; they are used to make meat substitutes, tofu cheese and milk.
Recommended reading: Health Benefits of Tofu Cheese
Chemical composition of soy milk
All legumes are valued for the presence of proteins similar in structure to animals. And soybeans are in first place in this. Its amino acids are closest to those of animals, which is why soy meat, milk and cheese are most often consumed by vegetarians.
Composition of healthy soy milk:
- vitamins B1, B2, B6, E, A;
- potassium, sodium, phosphorus;
- isoflavones;
- phytoestrogens;
- cellulose;
- lecithin.
Beans contain a lot of phytic acid and are completely free of cholesterol.
Composition and calorie content
The product is very popular among athletes precisely because of its composition: it contains a large amount of protein (which is very important when building muscle mass), as well as essential amino acids. Calorie content of soy milk: 100 g of product contains only 33 kcal, as well as 2.85 g of protein; 1.60 g fat; 1.75 g carbohydrates.
The content of microelements in the composition is also a rather positive point. It contains:
Vitamins E and K;- Thiamine (B1);
- Pantothenic acid (B5);
- Choline (B4);
- Riboflavin (B2);
- Folates (B9);
- Niacin (RR);
- Potassium;
- Calcium;
- Magnesium;
- Phosphorus;
- Iron.
So the composition of this drink is quite pleasing. But do not forget about other qualities that affect its digestibility.
Beneficial properties of soy milk
Plant origin, the presence of important amino acids, vitamins and minerals make soy milk a truly healthy product. It is included in the diet of vegetarians, people with hypersecretion of gastric juice, and hypertensive patients.
Beneficial properties of soy milk:
- cleanses the intestines of toxins, improves peristalsis;
- strengthens the heart and blood vessels;
- protects female reproductive organs from cancer;
- hypoallergenic;
- antioxidant;
- improves the functioning of the nervous system.
The high protein content makes milk a valuable product for the construction of new tissues and systems. The absence of cholesterol does not burden blood vessels, which is important for hypertensive patients. The presence of potassium is also important for the normal functioning of the cardiovascular system.
It is useful to include milk in the diet of patients with stomach ulcers, chronic cholecystitis, atherosclerosis, coronary heart disease, and obesity.
For women
Isoflavones, phytoestrogens and vitamin E are substances present in soy milk that have a direct effect on the female body. Vitamin E is a strong antioxidant that protects the body from harmful free radicals. In addition, it is beneficial for hair, skin and nails.
Phytoestrogens are analogs of female sex hormones. Doctors have different opinions about them. For hormonal imbalances in women, especially during menopause, soy will be beneficial. Her phytoestrogens will compensate for the lack of her own estrogens, which means that the woman will suffer less from hot flashes, fever and ailments.
Isoflavones, according to many scientists, can protect women from ovarian, cervical and breast cancer. The hypothesis has not yet been fully confirmed, but research in this area is being actively carried out.
For men
Men should not consume soy in large quantities. This is due to phytoestrogens, which can cause disruptions in the synthesis of male hormones. This is fraught with the development of prostate pathologies and impaired spermatogenesis. If a man has problems with the thyroid gland, it is better not to consume soy.
Soy milk during pregnancy and breastfeeding
There are no categorical prohibitions on soy for pregnant and lactating women. But there is a group of factors in the presence of which it is better to refuse the product. Thus, it is undesirable to drink soy milk if you have hypotension and a tendency to low blood pressure. If you are allergic to other legume products.
Advice! You should not drink milk in large quantities or eat soy products if the level of calcium in the body is low.
When breastfeeding, soy milk will be useful if the child is allergic to cow's milk protein. A woman can replace dairy products with soy, but also in small quantities, so as not to cause allergies and colic in the baby.
Purchase and preparation
Now you can already find this drink on the shelves of large stores. Sales are not yet widespread, but consumers are quite familiar with the emergence of new and interesting goods from abroad. Things to consider when purchasing:
- Ideally, the composition should contain only water and soy extract itself. It is better not to buy a product with added aromas and flavoring additives.
- When it is worth paying attention to a product with additives, it is only if these additives are minerals and vitamins.
- The inscription on the package “isolated soya protein” is a reason to turn your attention to a product from another manufacturer - it means low quality production.
- The packaging in which the product is stored must be opaque and made of thick paper material. This way the drink will retain its beneficial qualities.
Is soy milk okay for children?
This product can be given to children from 5 years of age. It is useful because it is a source of protein, which is necessary for a growing child’s body to form cells and tissues. However, there are still infant formulas based on soy milk that serve as an alternative to lactose-free milk formulas. Soy milk for a child is indicated for intolerance to milk sugar and protein.
It is dangerous for teenage girls to drink milk made from legumes; the product can disrupt the balance of hormones and cause early menstruation. Undesirable for hypothyroidism and other problems with the thyroid gland. For boys, this product is less dangerous.
The influence of the origin of the product on its properties
The growing conditions for soybeans, which are used in the production of the drink, significantly affect the quality of the final product.
Often, producers primarily use genetically modified crops. How dangerous this is to human health and what risks it carries is still unknown.
Studies have not been able to reveal the impact of such crops on human health. There is an opinion that they reduce human immunity and provoke the development of allergies.
Also alarming is the ability of soy to absorb dangerous chemical compounds from the environment, such as mercury and lead. If the cultivation of a crop was carried out with disregard for environmental standards, then its benefits are very doubtful.
Powdered vegetable milk will be useful if no chemical additives were used during its preparation. In this case, it retains all its beneficial properties. But often it contains substances that prevent the powder from clumping into clumps, which negatively affects the quality.
Benefits of soy milk for weight loss
Soy milk is a healthy popular product for weight loss. It comes in different fat contents and is enriched with beneficial elements, most often calcium. In dietary nutrition, food is valued for its low calorie content and high protein content. The fiber in the product helps cleanse the intestines of toxins and eliminate the feeling of hunger for a long time.
Important! The absence of animal fat suggests that milk does not contribute to weight gain, but, on the contrary, improves the process of weight loss.
There are specially designed soy diets. They are based on the consumption of soy milk and tofu cheese. They either drink milk or prepare porridge using it. It is useful to drink coffee with soy milk during a diet. The essence of the diet is a high proportion of protein consumed, which takes a long time to be digested by the body, requires energy expenditure and is not stored in fatty tissues.
The use of soy milk in cosmetology
Soy milk is especially beneficial for the skin - it nourishes, tones, rejuvenates, and protects against harmful environmental influences. There are a lot of cosmetic brands that produce soy-based care and medicinal cosmetics.
At home, you can make natural healthy masks and creams using soy. Pure milk is used to wash and wipe the face for nutrition and cleansing. To prepare a mask, the product is mixed with vegetable or fruit purees and applied to the skin of the face and neck. For dry and sensitive skin, add vegetable or cosmetic oil to the mask. In the morning and evening, to revitalize the skin and smooth out wrinkles, it is useful to wipe the skin with ice cubes made from soy milk.
How to breed?
Powdered soy milk is sold in stores in powder form. How to breed it? To do this, the product itself (1.5 tbsp) must be mixed with sugar (1 tsp), gradually adding water (1 glass). The mass must be stirred until it becomes homogeneous. Then the remaining water is poured in and everything is brought to a boil. The product is served hot or chilled.
Benefits of soy milk powder
If the benefits of natural soy milk are still in question, then you should not expect a good effect on the body from the dry product. If you carefully study the composition of the dry product on any of the store packs, you will see that it contains a lot of strange additives, from corn syrup and stabilizer to emulsifier and salt. Everything is pure chemistry.
Powdered milk was created to cover the lack of natural milk, but it is used mainly in Asian countries. The benefits of the product are minimal, but the harm can be significant.
How to make soy milk at home
The process of making healthy milk is very simple. First, washed and selected beans are soaked for 12 hours in cool water to swell. Then, together with water, they are pureed in a blender and squeezed. The resulting liquid is boiled over low heat for 15 minutes with salt, sugar and cinnamon as desired. Next, the resulting milk is cooled and stored in the refrigerator.
Ingredient proportions:
- 200 g soybeans;
- 900 ml water;
- 2 tsp. Sahara;
- a pinch of salt and cinnamon.
From such a portion of the original ingredients, about 1 liter of healthy milk is obtained.
How to choose and store correctly
If you cannot prepare the drink yourself, you can use the resources of retail chains, taking into account the following:
- the presence of sugars, color, taste, and smell enhancers is undesirable;
- the presence of the entry “isolated soya protein” indicates a low-quality product; you should not purchase such a product;
- the addition of vitamins and minerals is encouraged to enrich the composition;
- sunlight has a negative effect on a product rich in vitamins, so the container must be airtight and opaque;
- compliance with the expiration date.
If the product meets these requirements, after opening the packaging must be closed to protect it from air and placed in the refrigerator. The drink should be stored in this state for no longer than seven days. Products that do not meet the expiration date should not be consumed.
Harm of soy milk and contraindications
Despite some beneficial properties, soy milk can be harmful to health. First of all, it is dangerous due to the content of phytic acid, which partially blocks the absorption of calcium, zinc, iron and other elements. With frequent use, this can lead to the development of a deficiency of these minerals.
It is contraindicated for:
- disturbances in the functioning of the endocrine system;
- in adolescence;
- the risk of developing uterine cancer in women;
- hypotension and asthenia.
In other cases, when using the product you need to know when to stop.
Information for expectant mothers
Don't risk drinking soy milk during pregnancy because soy suppresses thyroid hormone production. And hormone deficiency is a direct path to miscarriage. In addition, women expecting a baby are often diagnosed with hypotension and problems with the urinary system. And this is not surprising, because the body works “for two”.
Soy products may exacerbate these problems. If a woman decides to try the drink for the first time while pregnant, she needs to stop - the product may turn out to be an allergen that will greatly harm both her and the fetus.
