You may have seen soy milk in the refrigerator section of your grocery store or even on the shelf in a boxed variety. It is a popular beverage, and often a good replacement for cow's milk. There are health benefits to drinking soy milk because it is a plant-derived milk instead of animal-based. It is low in saturated fats and has no cholesterol.
Ingredients
Soy milk is made from soaked, ground soybeans that are strained, leaving a fluid -- milk. Sugar or a sugar substitute such as stevia is added to most varieties, although there is an unsweetened variety, as well. There are flavors such as vanilla, chocolate, plain, original, very vanilla and seasonal varieties such as pumpkin spice, eggnog and chocolate mint. Manufacturers usually fortify their soy milks with calcium, vitamin D and vitamins B-1 and B-12. A 1 cup serving of plain soy milk has 368 mg of calcium, approximately 100 calories, 0 cholesterol, 1 g monounsaturated fat, 2.5 g polyunsaturated fat, 0.5 g saturated fat, 300 mg potassium and 7 g of protein.
Soy Isoflavones
Soy milk contains isoflavones, flavonoid compounds that are also called phytoestrogens. They have the ability to act like weak estrogen in the body when included in your diet. This can be helpful for women in menopause when estrogen begins to diminish, causing symptoms such as hot flashes and insomnia. Research published in the Aug. 19, 2010 journal, "Menopause," reported that post-menopausal women who included 80 mg of isoflavones in their diet for approximately four months experienced a reduction in hot flashes and insomnia.
Cholesterol
Soy milk has been shown to have advantages over cow's milk with respect to blood lipid levels. According to a study published in the Dec. 26, 2007 "Journal of the American College of Nutrition," subjects drinking soy milk that provided 12 g of soy protein per day had a 5 percent reduction in LDL cholesterol compared to the control group drinking low-fat cow's milk. The LDL cholesterol is the low density lipids that are often called the "bad" cholesterol, according to the American Heart Association.
Considerations
Always consult with your medical doctor if you have concerns with your health. Soy products including soy milk may cause allergic reactions in some people.
References
- Soyfoods Association of North America: Soymilk
- Silk Soymilk: Nutritional Information
- World Initiative for Soy Health: Traditional Soy Foods
- PubMed: "Menopause": Isoflavones Decrease Insomnia in Postmenopause
- Oregon State University, Linus Pauling Institute: Soy Isoflavones
- PubMed: "Journal of the American College of Nutrition": Effect of Two Types of Soy Milk and Dairy Milk on Plasma Lipids
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