Soy milk: do you know all the benefits?

I vegetable milks are increasingly consumed: oats, rice, but above all of soy, which of all is certainly the most popular. But why this growing appreciation? And compared to cow’s or goat’s milk, what are the benefits of soy milk? And is it true that it hurts as they say? Here is everything you need to know about this food.

How is soy milk made?

Soy milk is made from soya beans, which are soaked, ground and then boiled in water, which is then filtered to remove any remaining particles.

The result: a soft and creamy product reminiscent of milk. Some brands then add flavors and sweeteners to create the desired taste. Commercial soy milk is usually fortified with key nutrients, such as vitamin A and D.

Soy milk compared to other types of vegetable milk

Based on nutritional value alone, soy milk beats other types of plant-based milk. «Soy milk is the most similar of vegetable milks to cow’s milk low in fat if you look at the calories, protein and overall vitamin and mineral content, such as calcium and vitamin DHe explains Kathleen Oswalt, nutritionist and owner of Eat, Love, Triathlon, a coaching service that helps athletes use plant-based nutrition to improve performance.

Fortified soy milk can help meet the need for vitamin B12adds Oswalt. This is good news for people on a vegan diet, which often lack this key nutrient.

But soy milk really stands out for its high protein content. “Other plant-based milks lack protein, while soy milk is a protein concentrate plant-based, providing 7 grams per cup“, he claims Kelsey Lorencz, dietician. It’s not just the amount of protein that makes soy milk nutritionally superior, it’s also the quality, as soy is a complete protein. “In fact, unlike other plant milks, soy milk contains all nine essential amino acidsSays Oswalt. The body needs it to synthesize its protein intake.

The benefits of soy milk

Soy milk provides the diet with a source of plant-based protein, but its benefits don’t stop there. «Incorporate approx two glasses of soy milk in the daily diet can have beneficial effects on heart healthSays Oswalt.

A meta-analysis published in 2019 on the “Journal of Nutrition” found that adding soy protein to the diet can help reduce total cholesterol levels in the blood, but especially those of the bad one (LDL). For people with type 2 diabetes, adding soy milk may offer additional benefits. A review of the research published in 2016 on the “Yonsei Medical Journal” indicates that soy protein can improve both blood sugar levels and insulin resistance.

Is soy milk bad for you?

Beware of the disadvantage, however: «Soy is one of the allergens suffered more, which means that many people cannot drink it, ”says Lorencz. The other most common food allergens are milk, eggs, tree nuts, peanuts, shellfish, wheat and fish.

If you have a soy allergy, however, all is not lost. While you should avoid all soy products, you can still try them other vegetable milks (of rice, oats or even cashews).

Another negative aspect that you will certainly have heard is the correlation between soy and breast cancer, a myth to dispel though. Although soy isoflavones can act like estrogen, they do not cause breast cancer in humans. Some animal studies published in the 1990s suggested a link between soy and breast cancer, but research has since found no link in humans.

How to choose the best soy milk

Not all types of soy milk are created equal. To choose the most nutritious option, pay attention to thenutrition label and ingredients list. “Soy milk, just like other types of plant milk, can include a lot of added sugars, so be sure to look for a unsweetened varietySays Lorencz.

Feature that is usually indicated on the label, or just analyze the list of ingredients: do not buy soy milk which lists the sources of sugar added in the first three ingredients. Or choose varieties that include as few grams of added sugar as possible. Also keep an eye on the vitamin and mineral content. “Make sure the soy milk you choose is fortified with vitamins and minerals, such as calcium, vitamin D and vitamin B12,” concludes Oswalt.