Soy is a versatile and nutritious legume that has become a staple in the world of plant-based diets and milk alternatives. Soy milk, in particular, is a well-known plant-based beverage known for its high nutritional value. High in protein and low in calories, soy milk has a number of benefits, such as helping lower high blood pressure, lower cholesterol, fight inflammation, prevent hormone-related cancers, and more.
However, while soy milk is a nutritious option for many people, it may not be suitable for everyone. In this article, we’ll look at the pros and cons of soy milk to help you make an informed decision based on your dietary needs and preferences.
Commercial soy milk is produced by grinding and mixing soaked soybeans with water, then cooking and homogenizing them.
To make soy milk at home, you can start with regular or sprouted soybeans. The process involves washing, soaking and mixing the soybeans with water (9 to 1 ratio, or 9 parts water to 1 part soybeans).
There are two ways to prepare soy milk: one is by using a regular blender and the other is by using a specialized soy milk machine. In both methods, soaked soybeans and water are processed into thick soy milk.
Additionally, soy milk contains isoflavone compounds, a type of phytoestrogens that may have potential health benefits, such as reducing the risk of certain types of cancer.
According to the United States Department of Agriculture (USDA), 1 cup of soy milk contains the following nutrients:
Here’s a list of potential health benefits associated with drinking soy milk, from heart health to stronger bones.
Soy milk has the potential to lower cholesterol levels due to its high soy protein content, which contains beneficial compounds called isoflavones. These isoflavones, especially genistein, have been shown to have cholesterol-lowering effects by lowering low-density lipoprotein (LDL) cholesterol (“bad” cholesterol) while increasing high-density lipoprotein (HDL) cholesterol (“good” cholesterol). cholesterol).
Additionally, soy milk is naturally low in saturated fat, which further helps it maintain a healthier lipid profile when included in a balanced diet.
A 2021 systematic review and meta-analysis examined how soy affects blood pressure. The isoflavones in soybeans lower blood pressure. Isoflavones help strengthen blood vessel function, promote relaxation, and ultimately help lower blood pressure.
Soy isoflavones, such as genistein, also act as antioxidants, scavenging free radicals (molecules that can damage DNA and cause cancer) and reducing inflammation. Soy milk isoflavones play a vital role in protecting the body from inflammation and associated health risks.
Soybeans may support weight maintenance through various mechanisms. First, it is a rich source of protein, which promotes feelings of fullness, reduces overall calorie intake and helps control weight. Eating soy protein may also improve insulin resistance, a condition in which the body does not respond to insulin properly.
In addition, soy products often replace less healthy foods in the diet, thereby reducing the consumption of high-calorie, high-fat foods. Soy isoflavones may regulate body weight by influencing hormones associated with appetite and fat storage.
Research shows that adding soy-rich foods to your diet, including tofu and soy milk, may have unexpected heart health benefits. Isoflavones are associated with a lower risk of cardiovascular disease, especially in younger and postmenopausal women who do not take hormones.
One study that looked at 200,000 people found that eating at least one serving of tofu per week was associated with an 18% lower risk of heart disease compared to those who rarely ate tofu.
While these results are promising, experts emphasize that overall diet quality, exercise, family history and lifestyle habits also play a critical role in heart health, making isoflavones and soy-rich foods a healthy part of a balanced diet rather than a panacea for preventing heart disease. disease. heart disease.
Soybeans may help relieve menopausal symptoms due to their rich content of isoflavones, natural plant compounds with estrogen-like properties. These isoflavones, especially genistein and daidzein, can bind to estrogen receptors in the body.
It may help balance hormonal fluctuations during menopause and prevent menopausal symptoms, including:
Soy is generally considered a safe dietary food except for people with soy allergies. Additionally, although research suggests that short-term use of soy protein supplements and isoflavone-rich soy extracts is safe, long-term safety remains uncertain.
Additionally, current evidence shows that soy products are safe for women with or at risk of breast cancer. However, the safety of soy isoflavone supplements in this population remains uncertain.
Eating too much soy during pregnancy can be dangerous because the estrogen-like compounds in soy can harm the fetus. The safety of increasing soy intake during breastfeeding still requires understanding. Talk to your doctor about whether soy milk is safe during pregnancy and breastfeeding.
Although soy milk is generally considered safe and nutritious, some people may want to limit or avoid soy milk consumption, including people with the following medical conditions:
If you have any concerns, consult your doctor or registered dietitian to determine diet options that best suit your individual needs.
Soy milk is a versatile, nutrient-dense plant-based food with many health benefits, including the ability to improve cholesterol levels, reduce the risk of high blood pressure, control inflammation, support weight control, and even ease menopausal symptoms. However, while soy milk is generally safe, it may not be suitable for everyone. People with a soy allergy should avoid soy products. People with thyroid problems or parents of infants should use soy with caution.
Anyone with specific health concerns should consult a physician or registered dietitian for personalized dietary recommendations. Overall, soy milk can be a great addition to a balanced diet, but it’s important to make an informed choice based on your personal needs and health preferences.
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Sarah Jividen, RN Sarah Jividen, RN, BSN, is a freelance medical journalist and content marketing writer at Healthwriting Solutions, LLC. She has over ten years of direct patient care experience as a registered nurse specializing in neurotrauma, stroke, and emergency departments.
Post time: Dec-07-2023