Soy milk: nutritional values, properties and contraindications . The soy drink , commonly called soy milk , is a soy-based vegetable food drink obtained by grinding or blending the legume seeds in water and left to macerate in water for a few hours. It is a food of Asian origin which has however also enjoyed growing success among the Western population, especially among people who are lactose intolerant and among those who follow a vegetarian diet. The sugar typical of animal milks is in fact absent in soy milk, which as such represents a valid alternative for those who cannot digest them.
In China, soy has been used since ancient times in the preparation of various recipes: the first evidence of milk recipes dates back to the Hannel Dynasty of 164 BC
In the West it is in fact used as a substitute for cow’s milk in cases of vegan diet, intolerance to cow’s milk proteins and in many diets in which one tries to eliminate or reduce dairy products. Over time it has become one of the most popular alternatives to cow’s milk but, it must be said, the European Court of Justice has banned this term, decreeing the obligation of the term “vegetable drink”, whether it is soy, rice, oats or coconut.
But what are the properties and nutritional values of soy milk? Are there any contraindications to its use?
Soy milk properties
The characteristic that has made soy milk so popular is the fact that it is a drink also suitable for those who are lactose intolerant and for those who have chosen to eliminate this substance from their diet for ethical reasons. In fact, the soy drink, like all other vegetable drinks, is absolutely lactose-free. But the absence of lactose is certainly not its only property, let’s see the main ones together:
Cholesterol-free milk : Soy milk, unlike vaccine, does not contain cholesterol. In cow’s milk it is instead present in modest quantities:
- 11 mg per 100 grams for the whole one,
- 7 for the partially skimmed one,
- 2 for the skimmed one.
It also has a lipid fraction rich in unsaturated fats , nutrients useful for our well-being.
Soy milk is also rich in amino acids (including essential ones) and low in calories and fat , which is why many people choose to use it when they are on a diet.
Rich in isoflavones, substances capable of lowering the so-called bad cholesterol (LDL).
Soy milk is a low glycemic index drink.
On a nutritional level, in addition to a good quantity of proteins, soy milk contains vitamins A, E, B, fiber and minerals. Then there is soy milk added with calcium which contains the same quantity of this precious mineral as cow’s milk.
The protein intake, if we just look at the quantities, is similar to that of cow’s milk but, thanks to the good distribution of essential amino acids, the proteins of the soy drink have a high nutritional value; even if it is lower than that of cow’s milk.
Soy milk calories and nutritional values
The soy drink is nothing more than an emulsion of fats, water and proteins, containing approximately 3% proteins, 2% fats and carbohydrates and 0.3% minerals. Soy milk is rich in protein, vitamin B2 and phosphorus, with few calories and a low glycemic index.
100 grams of product contain 32 Kcal, distributed as follows:
- 3.30 Kcal from carbohydrates,
- 17.10 Kcal from fat
- 11.60 Kcal from proteins.
It can in all respects be considered a low-calorie food, especially when compared to rice (57.5 Kcal) or oats (47 Kcal).
NUTRIENTS PER 100 gr
- Carbohydrates 1.8 gr
- Protein 2.9 gr
- Fat 1.9 gr
- Calcium 13 mg
- Potassium 120 mg
- Sodium 32 mg
- Phosphorus 47 mg
- Iron 0.4 mg
- Vitamin B1 0.01 mg
- Vitamin B2 0.27 mg
- Vitamin B3 0.1 mg
Soy milk benefits
According to some, soy can help prevent colon cancer, prostate cancer in men and breast cancer in women. However, it is important to reiterate that there is not yet a sufficient number of clinical studies capable of demonstrating the correlation.
Soy isoflavones are recommended during menopause because they can reduce hot flashes. They would also be able to contribute to the prevention of osteoporosis, overweight and hypercholesterolemia. Even in this case it must be said that the results of the different studies are conflicting.
Some even go so far as to support the ability of isoflavones to promote the growth and proliferation of breast cancer cells.
Other studies have instead highlighted the benefits of this drink on the balance of the intestinal bacterial flora and on the improvement of the symptoms of gastritis and gastroesophageal reflux. Furthermore, soy and the drink made from it are excellent allies against osteoporosis.
Soy contraindications
Soy drinks and, more generally, soy have long been at the center of a heated debate between doctors and nutritionists to establish their properties and, above all, their contraindications.
The main contraindication of soy milk is the presence of some phytoestrogens, i.e. plant-based hormones that could interfere with the delicate functioning of the thyroid and some organs. It is especially not recommended for women of childbearing age, pregnant women and men of any age, as phytoestrogens can decrease the number of sperm, lowering male fertility.
A definitive opinion has not yet been established and the issue remains controversial. According to some scholars, it would be better to avoid consuming soy regularly, whereas according to others, non-excessive consumption does not pose any risks.
Perhaps not everyone knows that soy milk should be avoided if you suffer from kidney stones given the presence of oxalates which favor their appearance.
If you are following drug therapy it is always better to ask your doctor for precise instructions as soy could interfere with the assimilation of some medicines.
Those who have suffered from breast cancer, uterine cancer or other estrogen-dependent tumors should avoid consuming soy.
As with all things, excluding the contraindications previously stated, he saw the rule of moderation. If consumed 2 or 3 times a week (not in the presence of thyroid problems, with a history of estrogen-dependent cancer or with stones) it will not create any problems.
Homemade soy milk
A useful tip when purchasing is to prefer soy milk of organic and Italian origin, to avoid the presence of GMOs. The best choice, as always, is to produce it yourself. How to prepare soy milk at home?
Making soy milk at home is simple.
Ingredients
- 800 ml of water
- 100 grams of soya
Preparation
However, soy milk remains a valid alternative for those suffering from lactose intolerance, for those who are vegan or for those suffering from an allergy to milk proteins (provided that consumption is moderate and, above all, following medical advice).
Preparing soy milk at home is quite simple. Soak the soybeans for at least 8 hours, add water and blend with an electric mixer. Then bring the liquid obtained with the solid residues to the boil, thus obtaining a dense and full-bodied drink.
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