The love for soymilk among people in the US can be seen by its market size, which is growing further as people turn to veganism and become aware of its health benefits. Grand View Research has revealed that the global soy milk market experienced a value of USD 7.30 billion in 2018 and is projected to stagger by 2025.
Despite its extensive use in many parts of the world, there remains much confusion about this nutritious drink. With such an array of alternatives, it cannot be easy to decide which plant-based milk is right for your health. For example, other original plant-based milk includes almond, oat, and pistachio milk.
You may have questions about which is right for you or whether they're safe consumption options. Here are the notable pros and cons of soymilk to help you decide whether this dairy-free option is better for you.
It is dairy-free, plant-based milk made from soaked and ground soybeans. It is naturally high in protein, low in saturated fat, and cholesterol-free. You can use it as an alternative if you are lactose intolerant or vegan/vegetarian.
The manufacturing process of soymilk involves several steps:
1. Soaking: First, the soybeans are first soaked in water overnight to soften them and make it easier to grind into a paste.
2. Grinding: The soaked beans are then grounded into a thick paste that looks like thick oatmeal or porridge. This is usually done in a blender or with a mortar and pestle.
3. Straining: This thick paste is then strained through a muslin cloth or fine mesh sieve to separate the solids from the liquid.
4. Boiling: The strained liquid is boiled for about 15 minutes to kill any bacteria in the milk and make it safe for consumption.
5. Flavoring & Sweetening: Flavorings and sweeteners such as vanilla, honey, sugar, etc. can be added at this stage according to taste. This step is optional, depending on how you want your soymilk to taste.
6. Packaging: Finally, the soymilk is packaged into cartons or bottles for sale which you can buy at local grocery stores easily.
Soymilk differs from dairy milk in many ways:
While some of the nutrients found in cow’s milk can also be found in soymilk, one important distinction lies in the types of proteins found in each beverage. Whereas cow’s milk contains mostly Casein, soymilk provides more of a mixture of proteins, which are better absorbed by the human body.
There are plenty of health benefits of soymilk and it comes with a green mark on it, meaning, it’s a perfect deal for vegans. The following pros of soymilk should be noteworthy if you are planning to switch to a whole new different diet.
Soymilk is one of the healthiest forms of milk, as it contains several essential nutrients. This plant-based milk contains high protein levels, which helps build and repair muscle tissue. It also contains healthy fats, such as omega-3 fatty acids, which are important for heart health.
Yes, it's also rich in phytonutrients like Isoflavones and saponins, which have been shown to reduce the risk of certain types of cancer. There are many different brands and types of soymilk available on the market today. Some varieties contain added vitamins or minerals to boost their nutritional content further.
Soymilk is not just a tasty alternative to regular milk; you can add all kinds of stuff to it to make your own delights and enjoy. Provided, it's an excellent source of protein and calcium, it’s a perfect drink you can do some experiments with. Some people also prefer it as it tastes creamier and smoother than regular milk.
Soy milk can be a great choice when it comes to maintaining bone health. It is rich in vitamin D and calcium, both of which are essential nutrients for strong bones. Vitamin D helps your body absorb calcium, while calcium itself is an important mineral that helps build and maintain healthy bones.
Studies have also suggested that the phytoestrogens found in soy—naturally occurring compounds with weak estrogen-like activity—may play a role in bone health. Phytoestrogens may interact with the body’s own hormones to promote better bone formation or slow down the rate of bone loss.
With all the benefits of soymilk added above, being a non-dairy product is noteworthy for vegans. The world is growing more conscious of what they should eat now, and soymilk makes it a great option for those who may have dietary restrictions or are looking to reduce their intake of saturated fats.
It also has a creamy texture and neutral flavor that can be enjoyed alone or used as a dairy substitute in recipes. Therefore, it’s no wonder why many people make soy milk one of their go-to vegan options when they want to enjoy something nutritious and delicious.
While there are many advantages of drinking soymilk, it has some potential drawbacks that you need to consider beforehand. Some of the main ones include:
Yes, Soymilk does contain antinutrients. Antinutrients are compounds found in plant foods and can reduce the absorption of essential nutrients like iron and zinc. The main antinutrient in soy is phytate which binds to minerals, making them unavailable for absorption.
Some processed soybeans may also contain saponins, tannins, protease inhibitors, and lectins which can inhibit nutrient absorption. The important thing to note is that properly prepared or fermented soy products such as tempeh and miso have significantly lower levels of Antinutrients compared to other forms of soy, like Soymilk.
Soymilk can be a suitable dairy-free alternative for people with lactose intolerance, but it is important to remember that some individuals may also be allergic to soy. Soy allergies are among the most common food allergies in both children and adults. Symptoms of a soy allergy range from mild (hives or itching around the mouth) to severe (Anaphylaxis).
If you have a known allergy to soy or other legumes, such as peanuts or beans, consult your doctor before drinking soymilk. Also, read labels carefully and watch out for cross-contamination with other soy ingredients products.
Soymilk can potentially cause gastric problems in certain individuals due to its high levels of Phytic acid. This acid is found naturally in soybeans and is known to reduce the body's ability to absorb essential minerals such as iron, zinc, and magnesium. Excess consumption of Phytic acid can lead to digestive upset, bloating, gas, and abdominal pain. If you experience any of these symptoms after consuming soymilk, it may be best for you to switch to a different type of milk or limit your intake.
It's one of the major risks of soymilk consumption -- at least in men. Some studies have found that consuming soymilk may reduce testosterone levels in men. This could lead to a variety of health risks, including decreased muscle mass, reduced energy levels and libido, and even erectile dysfunction.
While the mechanism behind this is not completely understood yet, it is believed that the high isoflavones content of soymilk can interfere with the production and/or metabolism of testosterone within the body. As such, it's generally recommended that men limit their intake of soymilk if they're trying to maintain healthy hormone levels.
However, due to the increasing popularity of soy milk, prices have become more competitive in recent years. They can often be found at discounted prices from some retailers and grocery stores. Furthermore, store-brand soy milk versions may be slightly cheaper than name-brand alternatives. So, when comparing prices between these two types of milk, it is important to consider the specific product being purchased and where it is being purchased to get an accurate comparison.
Bottom Line
There are both pros and cons associated with drinking soymilk. Whether you try it as a healthy alternative depends on your individual needs, preferences, and health goals. But the best action is to do your research and talk to a nutrition expert or healthcare provider to be on the safer side.
That depends on your needs, preferences, and health goals. Some people may benefit from drinking soymilk due to its high protein content and many other nutritional benefits. In contrast, others may find that it causes gastrointestinal discomfort or negatively impacts hormone levels.
The safety of soymilk for children depends on various factors, including the child's age and overall health status. For example, young children who are still developing may be more vulnerable to certain antinutrients from soy-based products like soymilk. The effects vary depending on each child's individual needs and circumstances.
There are many ways to incorporate soymilk into your diet. Some people drink it straight up, while others use it in smoothies or other recipes. You can also use soymilk as an alternative to cow's milk when making hot drinks like coffee or tea, or mix it with some cocoa powder for a quick and easy chocolate milkshake. The possibilities are endless, so get creative and explore all the different ways you can enjoy this nutritious beverage.
Yes, soymilk is an excellent source of high-quality protein. It contains 8 grams of protein per cup, comparable to cow's milk. So if you're looking for a way to add more protein to your diet, or following a plant-based diet and need an alternative to other animal-based sources, soymilk is worth considering.
