Soy Milk: Benefits, Properties and Recipe - Green Health Tips - Health & Fitness News Soy Milk: Benefits, Properties and Recipe | Green Health Tips - Health & Fitness News

Soy Milk: Benefits, Properties and Recipe

Today, soy milk is one of the most consumed vegetable milks, especially as it is a suitable option in case of lactose intolerance, thanks t...

Today, soy milk is one of the most consumed vegetable milks, especially as it is a suitable option in case of lactose intolerance, thanks to its nutritional properties and most important benefits , as well as its pleasant taste.

As this article is quite long, we think it may be useful to quickly access the following sections whenever you want:

  • What is soy milk?
  • Benefits of Soy Milk
  • Nutritional information of soy milk
  • Recommendations on soy milk
  • Why it has been so criticized
  • On the negative effects of soy milk
  • Is it safe to drink soy milk?
  • Soy Milk Recipe

Soy milk is obtained from soy and water, and just like cow’s milk can be used to make creams, sauces, shakes … and even ice cream. However, we must note that it is not a milk in itself, although it erroneously tends to be considered in this way. It would be best to consider this beverage as a soy drink  or soy juice .

Soy Milk: Benefits, Properties and Recipe

Not in vain, soy is the only legume that has all the essential amino acids for the body, so it is easily digested and prevents certain diseases.

Most importantly, it contains lecithin, a substance that, among other things, prevents heart problems and helps keep arteries clean.

In addition, it contains isoflavones, which are plant estrogens that have a very small estrogenic action compared to that of real body estrogens. It is believed that this mechanism offers a protective action against breast cancer in women.

When it comes to osteoporosis, proteins from soybeans help to conserve body calcium, saying that in addition the aforementioned isoflavones inhibit the process of bone destruction.

These same proteins are able to reduce the rate of oxygen oxidation of cholesterol, also reducing cholesterol and triglycerides .

The fatty acids it possesses are polyunsaturates ( arachidonic, linoleic and linolenic ), which are essential omega-3 fatty acids that do not have cholesterol and whose deficits slow down growth and cause skin diseases and nerve disorders.

Of course, to all these properties we must add that soy is a very good source of essential amino acids, necessary for both development and growth. However, as we will see later, it is not advised to use it in children under 5 years.

Soy milk is equally ideal for both the elderly and young, being suitable for diabetics, and is perfect for people who are lactose intolerant. As long as it is consumed in moderation and alternating with other vegetable drinks.

What is soy milk or soy?

Soy milk is a vegetable drink obtained from soy beans or grains . It is obtained by soaking these seeds in water, which are then milled and filtered, resulting in a characteristic whitish-colored drink.

Soy Milk: Benefits, Properties and Recipe

It is, as you probably know, one of the most popular vegetable drinks, although it is true that nowadays you can find in most supermarkets different options also made from other seeds, cereals and nuts, as could be the Case of almond milk, oats or rice.

And what is transgenic soy?

It is any variety of genetically engineered soybeans with the aim of expressing genes from other organisms, be more resistant to insects, present tolerance to herbicides, and in some cases modify their properties or nutrients.

Different nutritionists and dietary associations report that the majority of the soy that is consumed is of transgenic origin. Probably from there would derive the majority of detrimental effects on which we speak to you in the following sections, so that only the consumption of soybean labeled as ecological would be advised.

And how do you get it?

Soy milk is obtained from white soya beans and water, which must be soaked for at least 12 hours and then crushed, cooked for 45 minutes and poured.

Benefits of Soy Milk

It is a drink especially rich in essential amino acids , necessary for growth and development. It is therefore a good choice for children and the elderly. However, in the case of child nutrition, it is not advisable to use it in children under 5 years of age (if you are older, it is best to consult your pediatrician). In addition, it is well tolerated by diabetic people. Soy milk is rich in protein, calcium, phosphorus and B vitamins

In addition, it has a good relationship between calcium and phosphorus . Also interesting is its magnesium content, useful in people with hypertension, heart problems and osteoarthritis, and helps in the assimilation of calcium.

In addition, its iron content is also certainly high (see further information in the next section), and is also a really good source of B vitamins, especially vitamin B6 and folic acid.

Of course, taking into account that it has a lower amount of nutrients (compared to those found in cow’s milk), it is advisable to alternate the consumption of the soy drink with other vegetable milks  (find out more about vegetable milks ), Such as oat milk or almond milk.

Soy Milk: Benefits, Properties and Recipe

The most important properties of soy milk, in brief

Here are some of the main properties of soy milk:

  • Lowers LDL Cholesterol and Increases HDL : A scientific study conducted by Canadian researchers found that 70% of people consuming three glasses of soy milk decreased their LDL by 10%, and increased by 9% Its good cholesterol (HDL).
  • Reduce the symptoms of menopause : several scientific studies conducted by American and Australian experts found that women who consumed 40 grams of soybeans a day had beneficial effects in postmenopausal women, decreasing the number of hot flashes and increasing their mass and bone density
  • It prevents certain tumors : soy is rich in phytoestrogens, which appear to have a protective action against certain homo-dependent tumors (such as breast or prostate cancer).
  • Proteins of high biological value : soy is rich in proteins of high biological value, which means that it provides all the essential amino acids. In particular, it provides more protein than eggs, milk and meat, but not contain as much saturated fat.
  • Rich in lecithin : lecithin exerts a regulatory action on cholesterol and triglycerides, as well as being beneficial on aging and memory, regenerating cell membranes and being useful in the prevention of biliary lithiasis.

Nutritional information of soy milk

From a nutritional point of view soy milk stands out fundamentally because it  lacks cholesterol and is therefore suitable for people who have high levels of fats in the blood.

On the other hand it has the same amount of B vitamins as cow’s milk, and surprisingly, a greater amount of iron.

Calories 36 kcal
Proteins 3.4 g
Carbohydrates 2.2 g
Total Fat 1.5 g
Cholesterol 0 mg
Vitamins Minerals
Vitamin B1 0.08 mg Calcium 21 mg
Vitamin B2 0.03 mg Match 48 mg
Vitamin B3 0.2 mg Iron 0.8 mg

Recommendations on soy drink (popularly known as soy milk)

Different specialists in health have advised against consumption in children under 5 years, and especially in children under 2 years. Especially because there are other dietary alternatives that need the smallest in a stage as important as that of development and growth, without consuming exclusively soy drinks and derivatives.

Many nutritionists do not advise its use in children under 5 years.

Among these alternatives we can find vegetables (spinach, kale, onion, watercress, chard, …), legumes (white beans, chickpeas and lentils), fish (sole, salmon, sardines and anchovies), as well as nuts And hazelnuts), and egg yolks.

Soy Milk: Benefits, Properties and Recipe

Why has soya drink been such a criticized beverage?

There is no doubt that in recent years soy milk  has counted with advocates and detractors on the different benefits or disadvantages that would contribute to health when consumed on a regular basis within a balanced diet. To this we must add the different advertising campaigns that have defended its benefits as an alternative for people intolerant to lactose.

The truth is that, like everything, the exaggerated consumption of any food tends to have negative consequences for health . And of course, the same thing happens with the soy drink.

Therefore, as we have seen throughout this note, we are faced with a healthy drink from a nutritional point of view, but that also brings a series of negative effects. Which leads us to ask ourselves a question: Is it a good or bad drink for health?

The reality is that we are faced with a question that keeps divided a good number of nutritionists and doctors from half the world. Some advise its consumption, others recommend it but in moderation, and others advise against its consumption.

On the negative effects of regular consumption of soy milk

Different scientific studies have been able to verify the effects that in our organism has the regular consumption of the drink of soybean, especially when we are before a vegetable drink made from transgenic soybeans or beans. The main negative effects are summarized below:

  • Effects on hormones : soy provides genistein, a protein that causes changes in the pancreas and thyroid. It causes an increase of the thyrotropin hormone, causing diffuse goiter, hypothyroidism and acute autoimmune thyroiditis.
  • Effects on fertility : genistein and daidzein are genotoxic compounds for sperm. It changes sexual behavior, decreases androgens and their consumption since childhood can cause precocious puberty and congenital abnormalities of the male genital tract.
  • Effects on man : due to its phytoestrogen content, it causes fluid retention, swelling and breast development (gynecomastia).
  • Effects on the immune system : genistein exerts an immunosuppressive effect, producing atrophic alterations of the thymus.
  • Effects on the nervous system : different studies have found that large soy consumers have poor cognitive performance and low brain weight.
  • Allergic effects : soy protein causes allergic alterations. It is believed to be a cause of alopecia.
  • Effects on DNA : it can cause alterations of the natural mechanisms of chromosomal alterations, in addition to negative alterations of the DNA.
  • It would not prevent cancer : industrial processing of soybeans produces a carcinogen known as lisinealin, in addition to other residues such as hexane. It is believed that it could encourage gynecological and thyroid tumors, pancreas, childhood leukemia and breast.
  • It would not prevent osteoporosis : soy appears to block calcium absorption, causing a vitamin D deficit.

This section is a summary of the article Harmful effects of soy consumption.

Soy Milk: Benefits, Properties and Recipe

So, can I or should I not have soy milk?

At this point it is normal for most of our readers to find themselves, at least, confused and confused. Can I take soymilk with peace of mind? Is it good for your health, or is it really not good for you?

As we have seen throughout this article, the truth is that the scientific community itself does not agree on whether soy-and its derivatives-is a healthy food and nutritionally advised; Or on the contrary: it is a harmful food. There are scientific studies that have been able to verify their benefits, as well as their negative effects.

It is best to opt for organic soy milks, made from ecologically grown soybeans. In this way we make sure that it is not transgenic soy.

In fact, it is true that, in the particular case of soybeans, it is practically the same as with other foods. In addition to providing nutritional properties and benefits, it also has contraindications and certain side effects, so the consumer would face a large About whether or not to consume it.

There seems to be a consensus on leaving aside transgenic soya, which is probably the main culprit of its not-so-positive effects. Therefore, the recommendation would be mainly to opt for non-genetically modified soybeans, for which we should look at their labeling and acquire only the one in which it is specified that soybeans from organic farming are involved.

Therefore, our recommendation in any case is clear: fully informed about its advantages and disadvantages, and ask our doctor or nutritionist about whether or not we can actually consume it . Their benefits should not be underestimated, but neither should they turn a blind eye to their negative effects.

Therefore, as we discussed in a previous quote, it is best to opt for organic soy drinks . And not just soy milk, also any other vegetable drink that we usually consume.

Soy Milk: Benefits, Properties and Recipe

How to make soy milk or soy drink? Discover our recipe

The  recipe for soy milk is actually an extremely easy and simple recipe to follow, especially since only a few ingredients are needed, and because the preparation is quite simple. You dare?.


  • 1 cup white soy beans
  • 1 cinnamon stick
  • 1 vanilla pod
  • 1 pinch of coarse salt

Processing of soy milk:

  1. For at least 12 hours, dip 1 cup of white soybeans into a saucepan.
  2. After 12 hours, strain and crush, adding another cup of water.
  3. With the resulting paste add it in a saucepan along with 5 cups of water, a little salt, a cinnamon stick and a vanilla pod. Cook 45 minutes.
  4. After 45 minutes, put out the fire and strain it.

What to do with the resulting paste that we do not use?

If you want, after you paste it, you can use the final pasta to make desserts or soups, thanks to which it is very rich in essential nutrients.



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Green Health Tips - Health & Fitness News: Soy Milk: Benefits, Properties and Recipe
Soy Milk: Benefits, Properties and Recipe
Green Health Tips - Health & Fitness News
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