Soy milk is considered as nutritious as regular milk and also includes added vitamins when sold commercially. It usually has the same amount of protein as cow's milk, but unlike cow's milk, soy milk has no cholesterol and little fat. Although natural soy milk has little calcium, many manufacturers add calcium to it. It is an excellent source of high-quality protein, B-vitamins and iron. Some brands of soy milk are fortified with other vitamins and minerals as well. It also contains vitamin E, polyunsaturated and monounsaturated fats that are good for the heart's functioning, and other beneficial ingredients. It is also safe for people who are lactose intolerant or have milk allergies. Soy milk can be made from soy beans or soy flour.
Studies have shown it reduces LDL or bad cholesterol and may lower the risk of heart disease. In many Asian countries, soy milk is sold on the street and in restaurants as a hot or cold beverage. It is sometimes flavored with soy sauce or made into a soup with vegetables.
What to Look for
You can find soy milk in super markets and health food stores. It is sold refrigerated or non-refrigerated. Non-refrigerated soy milk can remain in its container for months, as long as it is unopened. Once it is opened, it stays fresh for about five days. Soy milk is also sold as a powder to be mixed with water. Soy milk is often flavored with vanilla, chocolate, almond or carob. It is advised that children should not start drinking soy milk until after the age of 1. Many people are making their own soy milk at home by soaking and crushing soy beans and filtering the liquid. There are even soy milk machines to do the grinding and make fresh soy milk.
Common Pitfalls
Some critics call into question the benefits of soy milk. Although researchers point out that soy milk has ingredients to lower LDL cholesterol, it has no effect in its ability to increase HDL, the "good" cholesterol. The critics claim the phytic acid in soy beans may block the absorption of certain minerals, including magnesium, calcium, iron and zinc. They say studies of people in countries where there is a high consumption of soy have deficiencies in certain minerals. However, proponents note that manufacturers of soy milk usually make up for any deficiencies through additives as well as fortifying products with vitamins.
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