For some, the consumption of protein-rich foods hasn’t been consistent. With vegetarians, we find that the elimination of animal-based proteins is not debatable. We sure need some way to make up for this near inadequacy of protein we may be running into. So here’s soy milk. This milk supplies sufficient protein levels, without lagging in the provision of a number of health benefits.
Nutrition (Per 243 Ml/ 1 Cup Serving)
- Calories: 131g
- Total Fat: 4.3g
- Potassium: 285mg
- Total Carbohydrate: 15g
- Dietary fiber 1.5g
- Protein: 8g
Soy milk also has calcium, iron, vitamin B, and magnesium. Let’s see its health benefits.
It’s Splendid for Type 2 Diabetics
Insulin sensitivity impairs glucose uptake and its ability to enter into cells, resulting in the damage of cells. Soy milk takes care of insulin insensitivity. Also, this milk is high in protein, moderate in fiber, and has low carbohydrates. Why wouldn’t it be a perfect choice for diabetics?
It Treats Migraines
A regular consumption of soy milk leads to a decrease in the frequency of migraine attacks. Its magnesium content does the work by enhancing blood vessel homeostasis, hence preventing excessive dilation of the vessels under the scalp
It Alleviates Postmenopausal Symptoms
Consuming soymilk before and during menopause prevents symptoms such as cramps, hot flashes, night sweats, and insomnia.
Soymilk, because it contains isoflavones, supplies phytoestrogens, plant-based substances with a chemical structure, similar to human estrogen and that ameliorate some of the effects women observe after menopause.
It Brightens Mood
Soy milk contains B vitamins, making it perfect for mood regulation. Soy milk also has magnesium, a mineral that stimulates serotonin production. Serotonin is a neurotransmitter that contributed to wellbeing and happiness.
People dealing with depression, in many cases, suffer from low serotonin levels. Even though there are medications for this, serotonin is better obtained naturally.
It Prevents Some Types of Cancer
Soy milk has the ability to prevent colon, breast, and stomach cancers.
It Promotes Bone Health
Soy milk is a rich source of dietary calcium. This mineral is an essential one, necessary for the preserving and fortifying bone tissue.
Also, did you know that calcium is one of the minerals that form the structural matrix of the bone? It is essential for preserving posture, mobility. Calcium also prevents the risk of developing osteoporosis.
What about Cognitive Function?
Preservation of cognitive function is highly essential, especially as one gets older. Are you below 65 years old? Then it’s a perfect time to start securing a great future for yourself, as regards cognitive function.
It Promotes Cardiovascular Health
This is about the most celebrated benefit effect of soy milk. Soy milk promotes cardiovascular health in a number of ways. One of them is by preserving vascular flexibility so that the blood vessels can handle changes to blood pressure easily.
How Healthy is Soy Milk for Infants?
This milk can be a right choice for babies who are over a year old, and are intolerant to lactose or are allergic to whole cow’s milk. Let’s see its benefits.
It’s Nutritious
Soy milk is high in proteins, iron, and a number of vitamins that a baby requires for healthy development.
Dealing with Galactosemia
A baby born with galactosemia, an inherited condition in which the body is unable to break down galactose — a simple sugar in milk — should drink soy milk.
It’s High in Fiber
Babies who consume soy milk rarely have bowel troubles and diarrhea.
It’s Got Low Fat
This quality enables infants to maintain healthy body weight. Asides that, it lowers the risk of heart-related problems in infants.
Soy Milk Versus Cow Milk
- Soy milk has some benefits over cow milk.
- Soy milk contains a minute amount of fat and sugar, unlike cow milk.
- Soy milk is cholesterol-free, and cow milk isn’t.
- Soy milk is rich in fiber and iron, in contrast to cow milk.
- Cow milk has essential nutrients such as vitamin A and B12 that soy milk doesn’t have.
- Cow milk doesn’t have phytates, unlike soy milk.
You Too Can Make Soy Milk
What’s Needed?
- 1 1/2 lbs organic and non-GMO soybeans
- 6 1/2 liter water
- Sugar, to taste
How’s it Made?
- Rinse the soybeans in water thoroughly.
- Soak the rinsed soybeans in water overnight.
- At dawn, dispose of the water and rinse the soybeans a few more times, this time, trying to remove the soybean skins.
- Drain and set aside.
- Blend the soybeans properly.
- Boil the soybean mixture, stirring occasionally to avoid it from sticking to the bottom of the pot. When it boils, lower the heat to medium-low and allow it to simmer for about 30-45 minutes.
- With a cheesecloth or coffee filter, filter out the soybean residue. Squeeze the residue to ensure that all soy milk is fully extracted. You may then discard the residue.
- Add some sugar to taste before serving the soy milk.
Let’s Discuss the Source!
Soybean Facts
- The soybean plant, scientifically known as Glycine max, is a legume that is primarily grown for use as a vegetable oil.
- Soybeans produce a high amount of protein, much more than lots of other grains and legumes.
- Soybean products, because of their high protein levels, are mostly used in meat and dairy substitutes.
- Soy milk is made by soaking dried soybeans, then grinding them and mixing with water.
- Henry Ford had much interest in soybeans to the extent that in 1941, he made the “world’s first plastic car,” a prototype vehicle known as the “Soybean Car”.
- It is believed that soybeans originated in East Asia: soybean crops, as early as 7000-6600 B. C., were in some parts of China. By the mid-1700s, they were introduced to the North American continent, and by the mid to late 1800s, they had got to South America and Africa.
- The United States is the largest grower of soybeans.
- Soybean plants, during maturation, first grow green, then produce small flowers, usually pink, purple or white.
Side Effects of Soy Milk
Cancer Risk
Genetically modified soya beans aren’t as nutritionally rich as organic soya beans. Because there’s a high demand for raw soya beans, its crops are exposed to herbicides and pesticides for faster and more voluminous yields. This exposes consumers to the risk of cancer.
Itchy Throat
The proteins in soy milk aren’t thoroughly broken, and this may lead to allergies such as an itchy throat.
Mineral Deficiency
Soya has more phytates than a number of other legumes or grains. Phytates are antioxidants contained in whole grains, legumes, seeds, and nuts. The major challenge with phytates is that they bind to some dietary minerals such as calcium, iron, zinc, and manganese, thereby slowing down the absorption of these minerals.
It Affects Digestion
Soy milk contains enzyme inhibitors that limit the action of certain enzymes such as trypsin, which is essential for the digestion of protein.
These enzyme inhibitors also cause disturbances in the general digestion process. Now, this is an issue, because it may cause indigestion and constipation.
It Slows Down Respiration
When the body breaks down soy milk, it leaves a mucus-like coating in the gastrointestinal tract, which slows down the respiratory system. This may eventually cause asthma, irritable bowel syndrome, and sinus problems.
Final Words…
Now you know the pros and cons of soymilk. When next will you have a glass of it? Just as should be considered with all other food items, moderation should never be forgotten in consuming soymilk.
