Soy milk is made by grinding down soy beans and mixing them with water. Plain soy milk is unsweetened, but a number of varieties and flavors are available on the market, including sweetened and salted soy milk, and vanilla and chocolate-flavored soy milk. It is often consumed by vegans who want to avoid all animal products or by people who are allergic to cow's milk. Some people may simply consume soy milk for its health benefits. Soy milk can also be coagulated and be made into tofu.
Nutritional Composition
Soy milk contains the same amount of protein as is found in cow's milk. Although a plant protein, soy protein is actually complete, meaning that it contains all the essential amino acids that your body needs to obtain from food. Soy milk contains much less saturated fat than cow's milk, and this makes it a better alternative, especially for people with heart conditions or high cholesterol levels. Although naturally soy milk contains little digestible calcium, it is usually fortified and will contain comparable amounts to that found in cow's milk.
Cholesterol Reduction
A study in the September 2009 issue of "The Journal of Nutrition" investigated the effects of soy protein and milk protein on cholesterol levels of diabetic adults for 59 days. After the study period, it was found that the group consuming soy protein had lower levels of low-density lipoprotein cholesterol than the group consuming milk protein. The authors note that other studies investigating soy consumption in adults without diabetes have also reported that soy protein has a favorable effect on cholesterol levels.
Breast Cancer
The December 2010 issue of the "The Journal of Nutrition" reports that women consuming moderate amounts of soy throughout their life have lower breast cancer risk than women who do not consume soy. The cancer-protective effects of soy intake may result from a direct effect on genes, but more research is needed for a clearer understanding of the link between soy consumption and cancer.
Controversy
Not everyone agrees on the benefits of soy intake. The April 2009 issue of the "International Journal of Andrology" explains that soy contains phyto-oestrogens, which are plant compounds that mimic oestrogen, the female sex hormone. There is a concern that phyto-oestrogens may exert adverse effects on male fertility. That authors note that while some preliminary studies have indicated that these compounds may alter reproductive function and fertility in humans and animals, numerous studies have reported no adverse effects. Because the number of studies investigating such effects is very small, more research is warranted before any conclusions can be drawn. In the meantime, the authors suggest that exposure to phyto-oestrogens during the infant years should be avoided.
References
- "The Journal of Nutrition"; Soy Protein Reduces Serum LDL Cholesterol...; E.A. Pipe, et al.; September 2009
- "The Journal of Nutrition"; Is Soy Consumption Good or Bad for the Breast?; L. Hilakivi-Clarke, et al.; December 2010
- "International Journal of Andrology"; Soy, Phyto-Oestrogens and Male Reproductive Function: A Review; C.R. Cederroth, et al.; April 2010
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