Soy milk
Soy milk or soy juice is a product of soybean products, brought by soak dried soy in water, then grind. It is a homogeneous emulsion of water, oil, and soy proteins. Soy milk is similar in many ingredients to cow’s milk ingredients, and is a good source of calcium and iron. Soy milk is an appropriate substitute for bovine milk for lactose-sensitive and vegetative people.
Nutrients in soy milk
Soy milk provides the body with protein and potassium. Soy milk is a vegetarian source, so it is cholesterol-free, low in saturated fat, and does not contain lactose. Soya milk contains 75% more antioxidants than cow’s milk. It also contains several health-enhancing phytoestrogen compounds fields.
The following table shows the content of a cup (243 g) of unsaturated soy milk of important nutrients:
| Food ingredient | the value |
|---|---|
| water | 213.96 g |
| energy | 131 Calorie |
| Protein | 7.95 g |
| Carbohydrates | 15.26 g |
| Fats | 4.25 g |
| Dietary fiber | 1.5 g |
| Total sugars | 9.7 g |
| Calcium | 61 mg |
| Iron | 1.56 mg |
| magnesium | 61 mg |
| Phosphorus | 126 mg |
| Zinc | 0.29 mg |
| Potassium | 287 mg |
| Sodium | 124 mg |
| Vitamin B1 (thiamine) | 0.146 mg |
| Vitamin B 2 (riboflavin) | 0.168 mg |
| Vitamin B3 (Niacin) | 1.247 mg |
| Vitamin B6 | 0.187 mg |
| Folate | 44 micrograms |
| Vitamin C | 0 mg |
| Vitamin B12 | 0 micrograms |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin A | 7 global units |
| Vitamin D | 0 universal unit |
| Vitamin K | 7.3 mg |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Benefits of soy milk
The new dietary guidelines issued by the US Department of Agriculture included soymilk, because of the many benefits that may be gained when drinking soy milk:
Nutritional benefits
- Soy protein products contain all nine essential amino acids, in high quantities, making them valuable food for humans, reliable as a source of high quality protein, to provide nitrogen and amino acids for growth, and for cell building and repair.
- Soy products are also low-calorie content, carbohydrates, and fat. It is also completely free of cholesterol, while it has high vitamin content and is easy to digest.
Health Benefits
- Soy milk helps reduce cholesterol, and contains very little saturated fat, thus helping to prevent heart disease. According to the Food and Drug Administration, eating 25 grams of soy protein a day may reduce the risk of heart disease, if accompanied by adherence to low saturated fat diet, and cholesterol.
- Soy milk also helps to lose weight and fight obesity. It may be included in diets for weight loss because it resembles cow’s milk in its protein content, but it is low in calories and low-fat milk is close to the amount of calories.
- Soy proteins show a potential protective role against certain diseases such as diabetes, kidney disease, and chronic obstructive pulmonary disease.
- Soy milk consumption has also been associated with relieving constipation.
- Isoflavones in soy products may reduce the risk of certain cancers, including lung cancer, breast, colon, rectum, prostate, and stomach. However, there are some conflicting views on the role of soy milk in prevention and reduction of breast cancer. Some studies found that the consumption of soy products was associated with reduced chances of breast cancer. Soy milk contains anti-cancer and anti-estrogen components, Isoflavones containing estrogen-like properties. The results of studies on the effect of isoflavones in tamoxifen treatment for breast cancer patients are also different. Some of these compounds have been shown to increase the benefit of treatment in inhibiting tumor growth, while others have found adverse results that show a reduction in treatment effectiveness in breast cancer resistance.
- Soy protein intake may benefit women after menopause. It contains estrogen-like compounds, which decrease in women of that age, leading to different symptoms. Soy milk compounds may help alleviate these symptoms. They may have a similar effect to estrogen in the body, and studies have shown their benefits in preventing osteoporosis, heart disease and alleviating the hot flashes that women may feel after menopause. It was also observed that girls reach puberty at a more normal age when taking soy milk instead of bovine milk.
Avoidance of Soy Milk
It is safe to eat soy products for most people, but some may experience some minor side effects such as constipation, puffiness and nausea. Some are also susceptible to soy products, which appear in the form of a rash and itching.
Large amounts of soybeans have caused problems for people with thyroid disease, and eating too much soy products may affect fertility and sperm count in men, according to a study at Harvard University in 2008.
Pregnancy and Lactation: It is safe to eat soy products during pregnancy and breastfeeding in amounts of food, but may be unsafe when taken during pregnancy in medically used quantities, because high doses may affect the development of the fetus. It is therefore advisable to avoid high doses of soy during pregnancy and lactation.
children: It is safe for children to eat soy in the usual amounts of food, or infant formula. However, it should be noted that non-infant soy milk is not used as an alternative to milk for children, as this may lead to a lack of nutrient intake.