Soy milk is a plant-based beverage derived from soybeans, making it highly protein-rich and recommended for those following a diet devoid of animal protein, such as vegans. Soy milk is a plant-based beverage that can be consumed by adults and children without restrictions, and is also suitable for diabetics and those intolerant to cow’s milk. It can be used as a replacement for cow’s milk without noticing any particular differences in taste. The flavor is quite delicious, and it doesn’t take long to become a fan of soy milk, especially considering its benefits, numerous properties, and rich content of plant-based proteins, which we will see in more detail when discussing its nutritional values and properties. This is why drinking soy milk is good for your health. Let’s see what the main benefits of soy milk are and why you should start incorporating it into your diet today.
Main Benefits of Soy Milk
The main benefits of soy milk briefly summarize the essential reasons for choosing to drink this plant-based beverage rather than any other animal-based milk.
First of all, we must recognize that soy milk is naturally rich in calcium and iron, although manufacturers often add additional amounts to increase the beverage’s benefits. The calcium present in soy milk keeps bones and teeth healthy through protective action, while iron, necessary to increase the number of red blood cells in the blood, ensures maximum oxygenation of tissues.
It is not a beverage that is rich in sugars – in fact, each glass (250ml) contains only 80 calories – but some manufacturers add sugar to make soy milk more palatable as a drink to consume in the morning with cereals or for dessert preparation. Fortunately, it is easy to find soy milk without added sugars on the market, making it the ideal beverage for diabetics and those looking to lose weight, since the fatty acids and fibers it contains significantly reduce the absorption of fats in the stomach.
Regarding “fats,” soy milk only contains good ones, namely Omega 3 and 6. These essential fats are the same ones found in fish, which is why eating fish rich in omega is also beneficial. The benefits of omega-3 and omega-6 fatty acids are mainly reflected in a reduction in the risk of cardiovascular diseases due to the fact that they increase levels of LDL cholesterol (the good kind). In practice, blood vessels become more elastic, making it much less likely to suffer damage or injuries in the cardiovascular system. Soy milk is also suitable for those with high HDL cholesterol (the bad kind).
Among the main benefits of soy milk, we also want to talk about phytoestrogens, which are plant-based hormones that can reduce testosterone production in men, thereby reducing the likelihood of developing prostate cancer. In women, on the other hand, the benefit is to combat the discomforts of menopause. The phytoestrogens in soy milk reduce hot flashes, insomnia, irritability, and osteoporosis.
Soy milk and cow’s milk, differences in nutritional values and calories
Let’s clear up all doubts about the differences between soy milk and cow’s milk by practically showing you the differences in nutritional values and calories of both types of milk in the following table.
- 100 ml of Soy Milk (plant-based) contains: Calories: 33 kcal, Protein: 3 g, Carbohydrates: 3.1 g, Calcium: 4 mg, Fat: 2 g / of which saturated: 0.2 g, Dietary Fiber: 0.3 g, Cholesterol: 0 g.
- 100 ml of Cow’s Milk (animal-based) contains: Calories: 61 kcal, Protein: 3.25 g, Carbohydrates: 4.8 g, Calcium: 113 mg, Fat: 3.15 g / of which saturated: 1.8 g, Dietary Fiber: 0 g, Cholesterol: 10 g.
Soy Milk: properties and contraindications
Soy milk is incredibly beneficial for people’s health, helping those who cannot drink cow’s milk for one reason or another, soy milk is a great replacement and provides numerous benefits as we have seen, with a very low energy intake. Let’s summarize the properties of soy milk in these points, soy milk has:
- Antitumor properties, thanks to phytoestrogens.
- Detoxifying properties, stimulates diuresis and favors the elimination of toxins from the body.
- Hypoglycemic properties, it is a low glycemic index food, suitable for diabetics or those on a diet.
- Nutritional properties, thanks to the rich content of protein, it is essential for those following a vegan diet.
- Healing properties, particularly against osteoporosis and high cholesterol.
- Gastrointestinal properties, improving the lifestyle of those suffering from gastroesophageal reflux and balancing the intestinal bacterial flora.
Finally, rather than contraindications of soy milk, it is necessary to specify who are the people who should not drink soy milk exclusively or regularly: pregnant or breastfeeding women, and in case of thyroid disorders. In these cases, it is necessary to contact your doctor to ask for advice regarding your specific case. Pregnant or breastfeeding women need a lot of minerals including calcium, so they should base their diet in this sense by integrating other sources of calcium and minerals. Instead, regarding the thyroid, it should be noted that the isoflavones contained in soy interfere with the normal functions of the thyroid, so it is necessary to talk to a doctor before starting to drink soy milk.
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The information provided in the Diet and Italian Recipes articles is for INFORMATION ONLY and does not intend to replace the opinion of professional figures such as a doctor, nutritionist, or dietitian, whose intervention is necessary for the prescription and composition of personalized dietary therapies.
