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Soy Milk: Nutrients, Benefits and Side Effects

Soy Milk

Some people make their own soy milk at home, but most consumers buy it at their local market. Many brands and varieties are available.

Soy milk can be a healthy addition to your diet, as it provides calcium and other nutrients often with fewer calories than dairy milk.

But the nutrition varies greatly based on the variety you buy.

What is soy milk

Soymilk is one of the many milk alternatives for people who prefer to supplement their dairy intake or avoid animal dairy.

Fortified soy milk is also the only dairy alternative recognized in the Dietary Guidelines for its nutritional profile similar to cow's milk.

Besides similar plant-based "dairies", such as almond and rice milk, soy milk may be used as an alternative to dairy milk by vegans or lactose intolerant individuals, while others may consume it for environmental or health reasons.

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Nutrients of soy milk

The following information is about (245 grams) of soy milk (s):

  • Calories: 79
  • Water: 223 grams
  • Protein: 6.4 grams
  • Carbs: 10.3 grams
  • Sugar: 6.3 grams
  • Fiber: 1.6 grams
  • Fat: 3.5 grams
  • Vitamin C: 2%
  • Vitamin K K: 10%
  • Vitamin B-6 equals: 3%
  • Folic acid: 16%
  • Calcium: 55.1 mg
  • Iron: 2.7 mg
  • Magnesium: 51.0 mg
  • Phosphorous: 123 mg
  • Potassium: 313 mg
  • Sodium: 81.9 mg

Soy milk benefits

Consuming soy milk may provide some health benefits (s, s):

1- Brain health

Soy milk is rich in omega-3 fatty acids, which are "healthy" fats that your body cannot make on its own. Omega-3 fatty acids are associated with a reduced risk of dementia and Alzheimer's disease.

Soy milk is still being studied for its effect on these diseases, but soybeans in general are one of the best non-animal sources of omega-3 fatty acids.

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2- Improve heart health

Soy milk can also help support the cardiovascular system. Soy milk is an excellent source of potassium, whether fortified or not. Potassium is deeply related to maintaining low blood pressure and a regular pulse.

Furthermore, soy milk has been linked to lower cholesterol levels, especially in people with high cholesterol.

3- Reducing menopausal symptoms

Soy milk contains isoflavones, which are a class of chemicals known as phytoestrogens. These isoflavones react in the body like a weak form of estrogen.

For this reason, studies have shown that taking soy milk and other soy products may help reduce menopausal symptoms, such as hot flashes.

4- Supports bone health

Calcium is essential for the structure and function of healthy bones and teeth. Aids Calcium Absorption Calcium in the diet is absorbed by the body with the help of vitamin D.

Many soy milk products are fortified with not only calcium but also 15% of the recommended daily intake of vitamin D.

How to add soy milk to your diet

Soy milk can be found in grocery stores, health food stores, and restaurants across the country. You can also make soy milk at home.

Here are some of the ways you can include soy milk in your diet:

  • Soy milk can be used to smoothie
  • You can use soy milk in your coffee
  • The crackers can be eaten with soy milk
  • Soy milk can be used to make baked goods
  • Bechamel sauce can be made with soy milk
  • Soy milk can be used in curry
  • It can be used as a substitute for cow's milk

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Damage and negative effects of soy milk

Some people may be concerned that consuming soy milk can negatively affect estrogen levels.

For example, for many years, some were concerned that the phytoestrogens in soy milk could increase the risk of some types of cancer.

The American Cancer Society offers sound advice regarding soy consumption and cancer risk (source). According to the organization, "There is increasing evidence that eating traditional soy foods such as tofu may reduce the risk of breast, prostate or endometrial (endometrial) cancer, and there is some evidence that it may reduce the risk of breast cancer and some other cancers."

However, the organization adds that if a woman is diagnosed with breast cancer, the evidence is not clear. These women should seek personal advice from their healthcare provider.

There has also been a popular myth that soy milk can cause high estrogen levels and feminization side effects in men.

But this myth has been debunked in the scientific literature. Studies have shown that men do not need to worry about gaining feminine traits from drinking soy milk (s).


People with thyroid disorders should seek advice from a healthcare professional before including soy milk or soy products in their diets.

While evidence suggests that including soy in your diet may not lead to any negative results, researchers are still not sure of its full effect (s).

Since it has been the subject of a wide range of research, your healthcare provider can provide more up to date and personalized guidance.

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