Soy milk
Soybeans, scientifically known as ” Glycine max ) Is one of the legumes. It originates in Asia. The soybeans carry a round or oval shape. Their color varies from yellow to green to brown, and can carry violet or black with white spots. Soy milk is made by soaking and grilling soybeans. It does not contain bovine milk in any way, and is eaten by many people who can not eat cow’s milk, such as vegetarians, or people who are allergic to cow’s milk. People’s opinions and opinions about soy milk and its uses are mixed and whether it causes weight gain or loss, so this article aims to clarify the truth behind the effect of soy milk on body weight.
Food composition of soy milk
The following table shows the dietary composition of each 100 g of normal soy milk:
| Food ingredient | the value |
|---|---|
| water | 91.53 g |
| energy | 41 calories |
| Protein | 2.88 g |
| Fats | 1.65 g |
| Carbohydrates | 3.29 g |
| Dietary fiber | 0.4 g |
| Total sugars | 2.47 g |
| Calcium | 123 mg |
| Iron | 0.44 mg |
| magnesium | 16 mg |
| Potassium | 123 mg |
| Sodium | 49 mg |
| Zinc | 0.25 mg |
| Vitamin C | 0.0 mg |
| Riboflavin | 0.210 mg |
| Vitamin B12 | 1.23 μg |
| Vitamin A | 206 global units |
| Vitamin D | 1.2 micrograms, or 49 global units |
| Cholesterol | 0 mg |
Soy milk and weight gain
Before talking about the effect of soy milk specifically on weight gain, it should be noted that overweight in healthy people get through a diet that increases the number of calories consumed daily than those needed by the body or burned by the body, and for soy milk, and in general, It is considered a low-saturated fat and calorie food, while it is a good source of protein, and it can be concluded from the above that soy milk does not cause weight gain if taken within a moderate calorie diet, but if taken as an increase in the daily needs of the price It is possible to cause this increase in weight, which is the case with all foods that contain calories, which cause excess ingestion and weight gain.
In the case of people who build their bodies and wish to increase muscle mass, soy milk can be used as a source of proteins needed by the body after exercise, so soy milk can contribute to weight gain.
Soy milk and weight loss
As mentioned above, according to the previous table, low-calorie soy milk and saturated fat, which makes it suitable for weight loss diets.
Some studies suggest that taking soy protein in moderate amounts can contribute to weight loss in humans. A study at the University of Illinois found that injection of soy protein testosterone resulted in weight loss, although rats were given free access to The study compared the brain injection of leptin with soy protein, which reacts with certain receptors in the brain, causing a feeling of satiety and cessation of eating, resulting in a similar loss of weight. However, injection of the two pills resulted in a decrease in the quantities of food consumed, While He did not say eating in soy protein groups, which suggests that soy proteins are encouraged to lose weight by another mechanism that is different from just affecting the amount of food intake, which must go beyond that to affect energy representation and calorie burning.
In another study, soybeans were found to inhibit postmenopausal weight gain in rats because of its content on estrogen-like compounds. In this study, researchers suggested that soy may work similarly in postmenopausal women.
In general, weight loss requires less calories than those burned daily, as well as increased physical activity, lifestyle and dietary behavior. The diet must be balanced and varied, and no specific diet can be used to achieve weight loss.