In the world of dairy free milks, the number of options available has grown substantially! One controversial, plant-based ingredient that researchers remain curious about is soy. Before coconut milk and almond milk existed, soy milk was the first plant-based alternative to milk that became available in the US. So is soy milk still worth the hype amid many trendy competitors? Keep reading to find out soy milk benefits and risks to watch out for.
5 Soy Milk Benefits
- Nutrients & Antioxidants: Soy milk naturally contains minerals including potassium and calcium, and it is usually fortified with vitamins including vitamin D, vitamin A, vitamin B12 and and riboflavin. Soy also contains plant compounds called isoflavones, some of which contain antioxidants which can boost your immunity. Additionally, soy milk contains fiber which helps with healthy digestion.
- Vegan / Dairy Free Milk Option: Soy milk is a vegan friendly milk option, which means those with dietary restrictions can use it as a traditional milk replacement. This not only allows consumption of related nutrients, but it also creates convenience as a substitute for milk in enjoyable meals and recipes.
- Anti-Inflammatory Properties: Soy contains isoflavones which have anti-inflammatory properties. As you may already know from learning about anti-inflammatory foods, this property can help reduce risk of sickness and disease.
- Plant-Based Complete Protein: Soy protein is a complete protein, which means soy milk naturally has all 9 essential amino acids that your body needs. It typically contains about 7-9 grams of protein per 8-ounce serving, making it comparable to cow’s milk.
- Cholesterol & Blood Pressure: One of the isoflavones in soy milk is genistein. Through a research study, this component has been correlated with lowering blood pressure in people with “mild to moderate essential hypertension.” It has also been shown to lower bad cholesterol.
3 Soy Milk Risks
- Hormonal Effects: While isoflavones are beneficial with their anti-inflammatory properties, they can also mimic the effects of estrogen in the body. This has the potential to increase or decrease hormonal levels if consumed in large amounts. This continues to make soy a hot topic within research and seems to depend on multiple factors. Some studies have shown that soy may help increase estrogen levels in women who are in menopause, helping to alleviate symptoms. Other studies have shown that soy can lower estrogen levels in women who have high existing estrogen levels.
- Thyroid Concerns: There have been some concerns that consuming large quantities of soy may interfere with your thyroid. While it needs to be studied further, it is something to consider if you have existing thyroid-related health conditions.
- Calcium Levels & Absorption: If not fortified, soy milk could be missing calcium compared to cow’s milk. Your body also may not absorb products fortified with calcium as well as calcium which is found naturally. This makes cow’s milk a better quality source of calcium, though it may not be a viable option for everyone.
As always when making dietary changes, consult with your doctor to see if soy milk is right for your health.
Sources:
https://www.everydayhealth.com/diet-nutrition/pros-cons-soy-milk/
https://www.hsph.harvard.edu/nutritionsource/soy/
https://vegnews.com/vegan-health-wellness/the-vegan-guide-to-high-protein-milk
https://pubmed.ncbi.nlm.nih.gov/12097666/