Soy milk is a non-dairy nutrient-fortified beverage made from soybeans. According to the Soya website, soy milk is made by soaking and then grinding soybeans with water. After straining this solution, the product is called soy milk. Thickeners may be added to this fluid to give it the silky mouth feel of cow's milk and, in addition to being fortified with vitamins and calcium, soy milk is available in plain, flavored and light, or reduced-calorie varieties.
Unflavored
Soy milk may "light" or reduced-calorie as well as unflavored or plain. Unflavored light soy milk provides fewer calories than regular unflavored soy milk because it is lower in fat. A 1 cup serving of unflavored, light soy milk provides approximately 70 calories, 2g fat, 6g protein, 8g carbohydrates and 1g dietary fiber, according to the Soy Connection website. In contrast, regular unflavored soy milk offers 30 more calories and 4g total fat per cup.
Flavored
Typically, soy milk comes in two standard flavors, vanilla and chocolate. However, more exotic flavors are available, such as hazelnut and mocha. Light flavored low-fat soy milk products are usually sweetened with a non-nutritive sweetener in place of sugar to keep the calories low. For example, on average, a 1 cup serving of vanilla- or chocolate-flavored soy milk made with a non-nutritive sweetener provides 80 to 90 calories, 1.5 to 2g fat, 3 to 6g protein, 9 to 15g carbohydrates and 1 to 2g dietary fiber.
Vitamins and Minerals
Soy milk, like cow's milk, is often fortified with vitamins A and D. A 1 cup serving offers 500 IU vitamin A and 120 IU vitamin D, meeting 10 and 30 percent of the Recommended Daily Value, or DV, for each nutrient, respectively. Fortified light soy milk is also rich in B vitamins, specifically, vitamin B-2 and vitamin B-12. One cup provides 0.5mg vitamin B-2 and 3.0 micrograms, or mcg, vitamin B-12, meeting 50 percent of the DV. Soy milk is an excellent source of calcium, providing the same amount as is found in cow's milk, 300mg or approximately one third of your daily requirement.
Nutrient Functions
The macronutrients found in soy milk, including carbohydrates and protein, are those you require in larger quantities. Carbohydrates are used by the body for energy and protein is needed to build and maintain cells, tissues and muscles, as well as manufacture hormones, antibodies and enzymes. Vitamin A is essential for healthy eyesight, skin and immune system function. Vitamin B-2, or riboflavin, is needed as a co-enzyme, or helper for energy metabolism and vitamin B-12 helps to form red blood cells and builds genetic material. The most important function of vitamin D, along with calcium, is in building strong bones and teeth. Vitamin D also supports immune system function.
Benefits
Light soy milk is low in calories and a rich source of many nutrients essential for optimal health, making it a nutrient-dense food. It is appropriate for individuals with lactose intolerance or those who do not consume animal products, such as vegans. Soy protein may offer cardiovascular benefits, according to the Food and Drug Administration, or FDA. Consuming approximately 25g of soy protein per day, as part of an overall healthy diet low in cholesterol and fat, may reduce your risk of developing heart disease. However, a soy-rich diet is not appropriate for all individuals.
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