Nature always provides food options for those people who have limitations with the consumption of certain nutrients of animal origin.
In this sense, soy milk represents an alternative that provides sufficient amounts of nutritional elements, without providing side effects to our body.
In the following article, we give you all the information you need to know about this plant-based food, with great health benefits.
What is soy milk?
Soy milk is a type of vegetable milk, which is extracted from the seed of the soybean plant , a legume of Asian origin. 90% of its volume is water, rich in protein, low in fat, cholesterol-free, being a perfect substitute for cow’s milk.
Soy or soy milk is an ideal product for those people who are lactose intolerant and it is appropriate to clarify that it is not a type of milk, but a kind of juice that is obtained from the grain when mixed with water, unlike cow’s milk, which is obtained from the secretion of the mammary glands.
Therefore, soy milk is obtained from soybeans, ground with water and steamed for a period of time.
Note: It has been given the name milk, because the final result of soybean processing is a whitish liquid with a milky consistency.
What are the benefits of drinking soy milk?
Here are the various health benefits of consuming soy milk:
1. Strengthens the immune system
Soy milk contains important nutrients that enhance and strengthen the human immune system , in addition to the presence of vitamins and components with antioxidant functions. (1)
Likewise, soy milk contains prebiotic carbohydrates , which stimulate the growth of bacteria in the colon, promoting the elimination of toxins from our body. (two)
To highlight: Consuming a glass of soy milk helps prevent certain types of tumors and prevents breast and prostate cancer, since it is rich in phytoestrogens.
2. Promotes heart health
Thanks to its low content of saturated fats (0%), and its high content of polyunsaturated fatty acids such as omega 3 and omega 6, it has the ability to improve blood lipid levels , preventing the appearance of atheromas on the walls of veins and arteries, preventing arteriosclerosis. (3)
Note: The protein in soy milk has been linked to lowering low-density cholesterol. (4)
3. Reduces cholesterol and triglycerides
The content of omega 3 and 6 fatty acids , and no saturated fat content, helps regulate triglyceride and cholesterol levels.
Various studies have shown that soy protein has the potential to reduce bad cholesterol, thanks to the fact that it does not contain saturated fat, and provides the same benefits of the animal source. (5)
Note: This plant-based food is the only source that provides the amino acids our body needs.
4. Controls blood sugar and blood pressure
This vegetable protein plays a leading role in diabetes control, thanks to two amino acids (arginine and glycine) , which reduce insulin resistance and consequently controls blood glucose levels.
In relation to blood pressure, this drink has minerals such as potassium, magnesium and calcium, components of nutrition that work in the body to balance blood pressure.
5. Prevents osteoporosis
Another of the benefits of this food is that it provides a good amount of minerals necessary to prevent osteoporosis. Calcium is one of the main nutrients in this drink, contributing to the construction and strengthening of bones. (6)
Important: The literature has also described that the isoflavones present in soybeans decrease bone loss, especially in women in the menopausal stages. (7)
6. Promotes muscle recovery
Soy milk provides important essential amino acids necessary for the construction and recovery of muscle mass after intense strenuous work.
Its easy assimilation through the digestive system prevents the rapid breakdown of muscle fibers and prevents states of fatigue after strenuous activities.
Note: The consumption of soy milk is ideal for people with moderate or intense sports activity , where a rapid recovery from muscle wasting is required, without the problems of cow’s milk lactose.
Soy is also a source of folates, micronutrients that participate in the formation of red blood cells, tissue growth and cell work.
7. Contributes to weight loss
Because it does not contain saturated fat and is rich in polyunsaturated fat, the soy or soy milk drink helps reduce body fat.
It is a healthy source of energy, so you will be less likely to suffer from early fatigue and you will have a better performance in your daily activities, including sports.
8. Reduces discomfort from menopause
The intake of soy milk and all its derivatives is recommended in the menopausal stages of women, since it reduces climacteric symptoms, thanks to its isoflavones.
To highlight: Isoflavones have also been related to women’s health during the menopausal period, since this chemical component is considered a phytoestrogen.
What properties does soy milk have?
Soybean contains important micronutrients and macronutrients , which make it a good drink that should be included in the daily diet. Here we describe its chemical and nutritional properties:
1. Vitamins
Soy milk contains the following vitamins: Thiamin, riboflavin, niacin , pyridoxine, vitamin A, vitamin E, and an outstanding contribution of folic acid .
2. Minerals
Soy milk contains the following minerals: Iodine, iron, magnesium, zinc, sodium and selenium in smaller amounts, highlighting the presence of calcium, magnesium, potassium and phosphorus.
3. Calories
Soy milk contains a low caloric intake. For every 100 ml of liquid, it provides 54 kcal. contains flavonoid compounds with antioxidant properties, as well as acting as estrogenic and anti-estrogenic
How to make homemade soy milk?
The preparation of soy milk is very simple and below we explain how to make it at home:
Ingredients
- Soy bean
- Sugar
- Water
- cinnamon stick
Preparation
- First, in a container, leave the soy beans to soak overnight.
- Then, the next day, strain the soybeans and blend them in a blender along with 3 cups of water.
- Strain the soy milk through a fine mesh strainer.
- Remove the foam and cook over medium heat for 20 minutes, stirring occasionally.
- Finally, remove it from the heat and after it cools, add the sugar and cinnamon to taste.
Key Findings
- Soy milk, due to its absence in saturated fat content, is considered a healthy drink.
- This milk does not contain lactose , so it represents an ideal drink for people with lactose intolerance.
- Soy milk is not a dairy drink as such, since it is not from an animal source.
- Its intake is important for women in the menopausal stages and to prevent breast cancer due to its isoflavone content.
- Soy prevents osteoporosis and helps preserve bone mass due to its significant contribution of calcium.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.