What is soy milk and what are its health benefits and harms?

Plant milks have gained many fans today and those who do not want to consume cow's milk for any reason, whether they don't like it or are pure vegetarians (vegan) , they go to vegetable milks such as soy milk, almond milk, etc.

BingMag.com What is soy milk and what are its health benefits and harms?

Plant milks have gained many fans today and those who do not want to consume cow's milk for any reason, whether they don't like it or are pure vegetarians (vegan) , they go to vegetable milks such as soy milk, almond milk, etc.

Despite the high popularity of soy milk, many people do not know anything about the benefits and harms of this milk. In fact, people's views about soy are very diverse, and some people think that this food is very useful, and some people not only think that soy has no health benefits, but also consider it harmful.

Like any substance. Another food, soy and soy milk, have health benefits and harms. Depending on what product you buy and how much of it you consume, you may face benefits and harms. In today's article, we want to examine this issue.

Next, we take a look at soy milk and try to examine it carefully. From the benefits and nutritional value to the harms and how to consume it, we have brought you everything you need to know about soy milk. So stay with us to see how this herbal alternative to cow's milk affects your health.

What is soy milk?

BingMag.com What is soy milk and what are its health benefits and harms?

Soy milk is a drink made from soaked and ground soybeans. Manufacturers boil and strain the resulting liquid to give it a texture similar to cow's milk.

The corporate soy milk found in most stores may contain other ingredients, including a variety of flavorings, sugar, along with Vitamins and minerals have been added that increase its nutritional value. This issue greatly affects the quality and price of soy milk.

This drink is very similar to cow's milk and is considered an excellent substitute for it. Those who do not use dairy products due to being vegetarians or having allergies usually go for plant milks such as soy milk to provide their body with the nutrients they need without the need for animal products. Also, some people may not like the taste of cow's milk and therefore prefer to use plant-based milk.

Why do some people use this milk?

Many people Soy milk is used alone or to prepare other foods and this can have various reasons. Apart from the discussion of the taste of cow's milk, being allergic and being a vegetarian, some people may be lactose intolerant. This problem refers to a disorder in the digestion of a sugar called lactose, which is a carbohydrate found in cow's milk.

People who are lactose intolerant react badly to cow's milk and face digestive problems. These people can use soy milk, almond milk or other vegetable milk to replace cow's milk.

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Nutritional value of soy milk

Soy milk contains a variety of nutrients such as protein, manganese, selenium and copper, and also has low calories. By drinking a cup of soy milk, approximately 243 grams, you will face the following nutritional value.

  • 131 kilocalories of energy
  • 3 grams of carbohydrates
  • 8 grams of protein
  • 3 grams of fat
  • 5 grams of dietary fiber
  • 5 milligrams of manganese (27% of the daily requirement)
  • 7 micrograms of selenium (17% of the daily requirement)
  • 3 mg of copper (16% of the daily requirement)
  • 7 mg of magnesium (15% of the daily requirement)
  • 126 mg Phosphorus (13% of the daily requirement)
  • 7 micrograms of folate (11% of the daily requirement)
  • 1 mg of thiamine (10% of the daily requirement)
  • 2 mg of riboflavin (10% of daily requirement)
  • 3 micrograms of vitamin K (9% of daily requirement)
  • 2 mg of vitamin B6 (9% of daily requirement)
  • 9 mg of pantothenic acid (9% of daily requirement)
  • 6 mg of iron (9% of daily requirement)
  • 287 mg of potassium (8% of daily requirement)
  • >
  • 7 mg of calcium (6% of daily requirement)
  • 2 mg of niacin (6% of daily requirement)
  • >

Be careful, this nutritional value can be different depending on the production company and types of soy milk. For example, homemade soy milk may have fewer calories and protein, but contain more minerals and micronutrients.

Benefits and properties of soy milk

BingMag.com What is soy milk and what are its health benefits and harms?

Vitamins, minerals and antioxidants in soy milk can have many health benefits. For example, the B vitamins in milk are essential to help your body protect nerve cells and DNA. They can also help treat anemia and prevent fatigue.

Soy milk is also high in protein and is considered an excellent plant-based source. By consuming this food, you can get a lot of protein and feel full have more This feeling of fullness also prevents overeating and helps to lose weight or better weight management.

In the following, we carefully examine the benefits of soy milk.

1. It can regulate cholesterol levels

High cholesterol is one of the serious risks that lead to heart diseases. The foods in your diet have a significant effect on your cholesterol levels. Some foods can raise cholesterol levels and some can help regulate it. Soy milk is one of the foods that can reduce and improve cholesterol levels.

In a comprehensive review, 5 studies reported the positive effect of soy milk on cholesterol levels. The researchers asked people to consume 1 to 4 cups (240 milliliters to 1 liter) of soy milk every day for 4 to 8 weeks. After this period, researchers were faced with the improvement and regulation of bad cholesterol (LDL), good cholesterol (HDL) and also triglyceride.

Cholesterol is an essential structural component of every cell in the body. Cholesterol has two types, good (HDL) and bad (LDL). Good cholesterol helps transport cholesterol to the liver and eliminate it. But bad cholesterol causes cholesterol to go to the arteries and arteries, and after accumulating, it leads to atherosclerosis of the arteries. Triglyceride is also a type of blood fat that, if increased, can lead to the risk of stroke or heart disease.

2. It can reduce high blood pressure

High blood pressure, just like high cholesterol, is one of the dangerous factors that lead to heart diseases. Apart from this, it also affects the health of the kidneys and can lead to kidney diseases.

Some studies show that soy milk can also have an effect on lowering blood pressure. According to these studies, people who consume soy milk or cow's milk daily can adjust their blood pressure level and prevent high blood pressure. Although both milks are effective, according to the findings, soy milk is more effective and can help regulate blood pressure better. Researchers believe that protein compounds and isoflavones in soy milk can reduce blood pressure. reduce the above. Of course, more research is still needed on this issue. Apart from this, the effect of soy milk on weight loss can also help to reduce blood pressure.

Taking all of this into consideration, we realize that soy milk not only helps to improve blood pressure with its ingredients, but also leads to It leads to weight loss and in this way regulates blood pressure.

3. It can reduce inflammation in the body

Inflammation is the body's natural reaction to treat and deal with injuries and infections. However, when inflammation is long-term or chronic, it can become very dangerous and lead to serious diseases, including diabetes, cancer, rheumatoid arthritis, and heart disease.

There is a direct link between diet and chronic inflammation. . For example, if you always eat foods high in unhealthy fats, refined sugars, sodium, and other harmful foods, you are more likely to develop inflammation and other chronic diseases.

But if you eat a healthy diet Keep and consume fresh vegetables, proper protein sources, fruits, etc. You can prevent this problem. One of the anti-inflammatory foods that helps reduce inflammation and diseases is soy milk.

Studies show that the compounds in soy milk have a great effect on inflammation. By regularly consuming this milk and not overdoing it, you can maintain your health and prevent the formation of many dangerous diseases.

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4. Properties of soy milk for slimming and weight loss

Soy milk has low calories and is also an excellent source of protein. Although research has not focused on the effect of soy milk on obesity and weight loss, considering the low calories and high protein of this food, we can see why it is an excellent choice for those who want to lose or manage their weight.

In fact, you can easily lose weight by reducing the calories you eat and increasing the calories you burn. Along with this, you should also consume enough protein to prevent muscle loss and help increase the feeling of satiety and prevent overeating. Consuming enough protein is very important to curb appetite. Protein has the property of reducing hunger and can help you consume fewer calories throughout the day. This nutrient helps prevent overeating and the need for food by increasing the production of hormones that send satiety messages to the brain, and reducing the levels of hormones that lead to feelings of hunger. You lose fat and muscle when you diet. By consuming enough protein, you can maintain most of your muscles and reduce your weight only by melting fat.

The good thing about soy milk is that in addition to providing the protein needed by the body, it also contains high-quality proteins. In fact, among plant sources of protein, soy is the most nutritious It is considered a source. This means that soy has essential amino acids and can better help in the production and synthesis of protein as well as muscle growth. Another interesting point is that the protein in soy milk is due to its quality and nutritional value. Its high content can be equal to animal proteins and help you get enough and nutritious protein without consuming dairy products. This is a very important point for vegetarians who may face a lack of protein and nutrients.

5. Its effect on the health of the heart, brain and menopause symptoms

Soy milk is rich in omega-3 fatty acids, which are considered healthy fats. Your body needs these fats to function properly. Apart from this, omega-3 fatty acids have many benefits and can help reduce the risk of dementia and Alzheimer's disease. For this reason, soy and its milk are beneficial for brain health.

This milk can also help support the cardiovascular system. Soy milk is an excellent source of potassium, which can affect heart function. Apart from this, considering the reduction of high blood pressure and high cholesterol, we also understand why soy milk is necessary for improving heart health.

Another benefit of this milk is its effect on the symptoms of menopause, including hot flashes. . Isoflavone in soy milk, which is known as a phytoestrogen, reacts like a weak form of estrogen in the human body. For this reason, it can be useful for women's health and improve menopause symptoms.

6. It is rich in protein

As we said, soy milk is an excellent source of protein, and by adding this food item to your diet, you can meet your body's need for protein.

Protein It is one of the most important nutrients for your health. You need protein to keep your body healthy and functioning. Another point is that children and pregnant women need more protein. Children are growing at a very high speed, and pregnant or lactating women will need a large amount of nutrients for their child's growth. In general, the recommended amount of protein for daily consumption is 0.8 grams of protein per kilogram of body weight. For example, if your weight is 75 kg, you will need 60 grams of protein daily.

Consumption of soy milk along with other protein sources will be an excellent solution to keep your diet healthy and nutritious. The good thing about soy milk is that it contains all 9 essential amino acids and therefore helps the body to be better healthy. Amino acids are the components of proteins and are among the most important essential nutrients of the body. Essential amino acids can only be obtained by eating food. For this reason, you should follow a healthy and nourishing diet.

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7. It also has good iron and calcium

Drinking soy milk helps to get a good amount of iron and calcium. Of course, the amount of these minerals can be different depending on the manufacturing company. Enriched milk has more iron and calcium, and by consuming these products, you can better provide the minerals your body needs.

Iron and calcium are very essential for health. Calcium helps strengthen bones and prevents osteoporosis. Iron is also an important mineral to maintain blood health and prevent anemia. By regularly consuming soy milk, you can maintain the overall health of your body and prevent injuries and serious problems.

8. The best cow's milk substitute for pure vegetarians

Vegans can consume soy milk without any problems and get enough nutrients without the need for meat, dairy and other animal products.

Most vegetarians They may face protein deficiency. For this reason, they should meet their need for protein and minerals as much as possible with plant sources, including legumes and nuts. Soy milk can help these people and improve their health.

Side effects and harms of soy milk

BingMag.com What is soy milk and what are its health benefits and harms?

Despite the many benefits of soy milk, this popular drink has disadvantages that you should consider. The first point is that most soybeans produced may be genetically modified. Of course, this depends on the producing countries, but in general, many soybeans may be genetically modified.

This genetic modification can lead to problems such as allergies and sensitivities. It is best to use organic and unprocessed soy milk. By doing this, you can be sure of the health of the product and prevent its risks and side effects.

Allergy to soy milk and soy itself is very common, especially in children. For this reason, consumption of soy milk may cause you to face allergic reactions. If you experience symptoms such as hives, skin redness, stomach pain, etc. after eating soy or soy milk, stop eating immediately and see a doctor.

Another side effect that you should consider to isoflavone compounds It is present in soy that mimics the effects of estrogen in the body. For this reason, women who have a history of breast and ovarian cancers should avoid consuming soy products. Of course, some soy milk can help prevent common types of cancer. So it is better to consult your doctor and see if you can use this food or not.

Due to the presence of these estrogen-like compounds, many may think that soy has a negative effect on men's fertility and prostate health. And it reduces their testosterone levels. But researches have not confirmed this and instead claim that soy consumption can help reduce the risk of prostate cancer. For this, you can also consult an expert and see if consuming soy milk is suitable for you.

In the end, be careful not to overdo it. One of the problems caused by excessive consumption of soy is related to the thyroid gland. Those who have thyroid problems should reduce the consumption of soy milk, because the isoflavone compounds reduce the production of thyroid hormones and interfere with the body's metabolism. It can be safe for most people and cause no problems. But in any case, you should observe a balance in the consumption of these foods and also seek help from doctors and make sure of your physical health and the compatibility of your body with soy and soy milk.

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Soy milk compared to almond milk and other milks

BingMag.com What is soy milk and what are its health benefits and harms?

Soy milk has less fat compared to cow's milk, but its protein is not different. Both are good sources of vitamins, minerals and micronutrients needed by the body. Despite this, soy milk may still be allergenic and some people cannot consume it.

The difference between soy milk and other vegetable milks, including almond milk, is the amount of protein in it. Soy milk has the highest and highest quality protein among vegetable milks. Although almond milk has a good taste and many people substitute it for soy milk, it has low protein and therefore cannot add enough protein to your diet like soy milk and cow's milk.

Also. Other plant-based milks, including coconut milk, rice milk, and oat milk, are also very low in protein. Not only does coconut milk not provide the body with protein, but it is also high in fat, which may harm your diet and weight loss plan.

In general, soy milk is the most similar in terms of nutritional value. to cow's milk If you don't want to consume cow's milk for any reason, you can go for soy milk and compensate its nutritional value. Of course, many people may not like the taste of soy milk. It can also depend on the manufacturing company. In any case, if you don't like the taste of soy milk, you can try other vegetable milks and increase the consumption of other protein sources to provide the protein your body needs.

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Consume the best soy milk

If you decide to add soy milk to your diet, be sure to go for products that are organic and free from Additives are like sugar. You can also make your own soy milk at home and make sure it is healthy.

There are various ways to prepare soy milk on the internet and you can use them to make your own homemade soy milk. This work is not particularly difficult and only involves soaking soybeans, mixing it thoroughly with water, and then straining the obtained liquid. You can also use almonds, oats, rice, cashews, and coconuts to diversify your plant-based milks.

There are many ways to add soy milk to your diet. For example, you can use it to make a smoothie or pour it into coffee and consume it. You can also use it to eat breakfast cereal. If you don't want to spend a lot of time on it, it's enough to drink soy milk empty.

In any case, you can consume soy milk like cow's milk and add it to the food and foods you like. . With this in mind, see what is the best time to consume soy milk and how you can add it to your diet.

How much soy milk can you consume daily?

You Being moderate in eating any type of food, you can consume it all the time without having any problems. This also applies to soy milk.

It is better to be aware of the daily consumption of soy and do not overdo it. That is, if you want to consume soy milk, it is better to reduce other soy products. According to research, you won't have a problem even with one liter a day. But it is better not to consume more than this amount and keep your daily intake to 2 to 3 cups.

Who should not go for soy milk

If you are allergic to soy, you should avoid consuming soy milk. But the rest of the people, even pregnant women, can consume this food and benefit from its benefits. In fact, soy milk is very useful for pregnancy and leads to better development of the fetus. Apart from this, those who have previously had breast cancer can consume soy milk in moderation and after consulting a doctor.

Although soy milk is suitable for most people, it is best to consult with a doctor before consuming it. Consult a doctor or a nutritionist and see if consuming this milk will be a problem for you.

Soy milk for children

This question may arise for many, whether Is soy milk suitable for children or not? This issue completely depends on their age.

Babies under one year old should not consume soy milk or even cow's milk and any other substitutes. But children can consume soy milk and benefit from its benefits. Enriched soy milk can add enough protein, vitamin D and calcium to children's diet and increase their growth. Of course, be careful that most children may be allergic to soy. In this case, soy and its milk should not be consumed. Therefore, it is better to consult a specialist doctor before consuming this milk and ask his opinion.

Common questions about soy milk

BingMag.com What is soy milk and what are its health benefits and harms?

In the end, we review some of the most common questions about soy milk.

1. Is soy milk harmful to health?

If you have no problem consuming soy milk, this food has no harm and is considered a complete food rich in nutrients.

2. Is soy milk good for health?

Yes, research shows that soy milk can protect the health of the body and prevent diseases such as high cholesterol and high blood pressure.

3 . Does soy milk have a negative effect on men's health?

Many people are concerned about the relationship between soy milk and infertility. But men generally have no problem consuming soy or soy milk. Some studies also show that soy consumption can be associated with reducing the risk of prostate cancer.

4. Is soy milk a completely vegetarian product?

Yes, soy milk is made from soybeans and water and is completely vegetarian and suitable for pure vegetarians.

5. Does soy milk also contain calcium?

Company soy milk products usually have adequate amounts of calcium and can help you get this nutrient. Soy milk enriched with calcium is also considered a good choice and has a larger volume of minerals.

6. Does soy milk contain lactose?

No. Unlike cow's milk, soy milk does not contain lactose, and for this reason, those who are lactose intolerant can consume soy milk without any problems.

7. Does soy milk contain estrogen?

Although soy contains phytoestrogens, which mimic human estrogen to some extent, this does not mean that soy and soy milk contain estrogen.

8. Does soy milk contain gluten?

Perhaps you have also wondered whether soy milk contains gluten or not. Soy milk does not contain gluten and will be a good choice for those who want to eliminate gluten from their diet.

9. How is soy milk prepared?

To prepare soy milk, they usually soak soybeans in water, then mix them with water and filter the water. Some companies add additives such as sugar, flavoring, vitamins, and minerals to this product.


Soy milk is a drink made from soaked and ground soybeans. It comes This drink is very similar to cow's milk and is an excellent substitute for it. For this reason, those who do not want to consume dairy and animal products instead go for this alternative.

Soy milk has many health benefits and can regulate cholesterol levels, lower high blood pressure, Reduce inflammation in the body and also help to lose weight and maintain heart and brain health.

Despite these benefits, soy milk may not be suitable for all people. Some people may have allergies and react to this food. Therefore, it is better to consult a doctor and see if you can consume soy milk without any problems.

Of course, consumption of soy and soy milk can be safe for most people and do not cause any problems. If you do not consume this milk excessively, you can easily benefit from its benefits and add a good variety to your diet. So be sure to remember this point and other points that we reviewed and get help from this plant protein source to maintain your health.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: Everyday Health, WebMD, Livestrong, Dr. Axe, Healthline

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