Soy milk is a popular choice for people who cannot comfortably tolerate cow's milk or who do not like to drink it. Soy milk has numerous health benefits and is nutritionally fairly similar to cow's milk. Soy milk is not unhealthy. However, it may not be the right choice for everybody, and certain population groups should not consume soy milk.
Benefits
Soy milk is a good source of protein, calcium and vitamin D, and it is often fortified with other nutrients, such as certain B vitamins. Because soy milk doesn't contain lactose, it is a good alternative to cow's milk for people who are lactose intolerant. According to the National Center for Complementary and Alternative Medicine, daily consumption of soy protein may slightly lower your LDL, or bad, cholesterol levels. Soy products are also a source of ALA, an essential fatty acid.
Concerns
According to the Office of Dietary Supplements of the National Institutes of Health, iron and soy proteins, two components found in soy milk, can decrease iron absorption in your body. This could be a concern for people who are at risk for iron deficiency anemia, such as vegetarians, infants, children and pregnant women.
Contraindications
According to FamilyDoctor.org, babies under 1 year old should not drink cow's milk or regular soy milk because it does not contain adequate nutrients for infants and increases their risk for iron deficiency. However, pediatricians usually encourage iron-fortified infant formulas containing cow or soy milk for infants who are not breast-fed.
Considerations
Although light soy milk varieties are available, soy milk is generally higher in fat than skim and 1 percent cow's milk but lower in fat than whole cow's milk. KidsHealth advises that children 12 to 24 months old should consume whole cow's milk to help them obtain dietary fats needed for proper growth and brain development. However, talk with your pediatrician about switching to soy milk if your child isn't tolerating cow's milk.
Recommendations
In general, soy milk is a healthy alternative to cow's milk for older children and adults and can be part of many healthy meal plans, including vegetarian or vegan diets. The Dietary Guidelines for Americans 2010 recommends the daily consumption of 3 cups of dairy, which may include soy milk, for a 2,000-calorie meal plan.
References
- National Center for Complementary and Alternative Medicine; Soy; July 2010
- Office of Dietary Supplements, National Institutes of Health; Iron; August 2007
- Family Doctor.org; Infant Formula; June 2010
- KidsHealth: Nutrition Guide for Toddlers
- U.S. Department of Agriculture; Dietary Guidelines for Americans, 2010
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