Milk is a whole food source of nutrition, meaning that it provides all three types of macronutrients -- fat, carbohydrates and protein -- along with essential vitamins and minerals. Although cow's milk serves as one of the best sources of calcium, many people cannot drink it due to an allergy to the protein found in the milk or a sensitivity to the carbohydrate lactose found in milk produced by mammals. If you suffer from one of these conditions, consider drinking soy milk -- a milk-like substance created from soybeans. Soy milk serves as an excellent source of protein and provides many nutrients without triggering an allergic reaction or digestive upset due to lactose.
Protein
Proteins, one source of calories in foods, consist of amino acids. Your body breaks down the proteins in foods and uses the amino acids to build the thousands of proteins needed throughout the body. The body can make some amino acids, but others -- known as the essential amino acids -- must be provided in foods. Animal sources of protein are classified as complete proteins because they provide all of the essential amino acids. Plant foods, such as beans and nuts, also contain protein, but because their proteins do not contain all of the essential amino acids, scientists classify them as incomplete proteins. The protein found in soybeans is the one exception to this -- it is classified as a complete protein and, therefore, makes it a good substitute for animal protein sources. A 1 cup serving of soy milk provides 7 g of protein, which accounts for 14 percent of the daily recommended value.
Vitamins and Minerals
Soy milk naturally contains B vitamins and several essential minerals including potassium and iron. The B vitamins, which may include niacin, riboflavin, niacin, B6 and B-12, assist in the process of breaking down foods and help the body utilize the energy more efficiently. During the production of soy milk, many manufacturers add vitamins and minerals making fortified soy milk. Fortified soy milk contains 368 mg of calcium, contributing to the 1,000 to 1,200 mg recommended by the National Institutes of Medicine Food and Nutrition Board. Fortified soy milk also contains 225 mg of potassium and 225 mg of phosphorus. Additionally, soy milk provides folate, a vitamin that helps prevent neural tube defects in pregnant women. Other vitamins and minerals added to fortified soy milk include vitamins A, D, riboflavin, zinc and vitamin B-12.
Fat
Soy milk serves as a good source of essential fatty acids. One 8 oz. serving of fortified soy milk contains 4 g of fat, but unlike cow's milk, none of the fat in soy milk is saturated fat. Saturated fat, the type of fat that remains solid at room temperature, increases blood cholesterol levels, which is why the American Heart Association recommends limiting the intake of saturated fat to less than 7 percent of the total daily calories. The fat in soy milk is unsaturated fat, known as the "healthy" fat, because it helps to lower blood cholesterol levels.
Isoflavones
Soybeans contain a class of phytoestrogens -- plant-derived compounds that stimulate the estrogen receptors in the body -- known as isoflavones. Consuming sources of isoflavones, such as soy milk, may provide many health benefits. Although scientists continue to study the effects of isoflavones, researchers believe isoflavones may help protect against heart disease, lower the risk of cancers such as breast, endometrial or prostate and boost cognitive abilities, according to Linus Pauling Institute. Consuming soy milk may help improve the symptoms of menopause by decreasing symptoms such as hot flashes.
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