Products made from soybeans have soared in popularity since the 1990s, when they were proclaimed a wonder food with the power to do all sorts of things, from easing menopausal hot flashes to lowering the incidence of heart disease. Now, decades into the soy fad, health professionals have split into pro- and anti-soy camps. Still, nobody disputes that soya milk and other soy products are packed with nutrients.
Proteins, Carbs, Sugars and Fat
Soya milk is naturally rich in protein, with about 6 g per cup. Carbohydrates, sugar and fat content varies by brand and formulation. Soya milk comes in regular, lowfat and nonfat varieties and in different flavors. Vanilla, chocolate and strawberry obviously have sugar added. But sugar is also added to most regular soy milk products to disguise the bean taste. If you want to stay away from sugar, opt for a carton that's labeled unsweetened. A cup of plain, nonfat soy milk has 68 calories and 10 g of carbohydrates.
Vitamins and Minerals
Most soya milk bought in a store is enriched with calcium and vitamins A and D. The calcium enrichment is especially important for vegans and those who are lactose intolerant, as it helps to keep their bones strong. A cup of soya milk has 500 IU of vitamin A, which is about 10 percent of the average person’s recommended daily intake. Small amounts of magnesium, potassium, phosphorus and B vitamins are also present. Some people like to make their own soya milk to control sugar and additives. But if you want to make your own soya milk, remember that you’ll miss out on some of the calcium and added vitamins. And according to Bill Rumbley, who runs a company that sells soy milk-making equipment, the process can be quite messy.
Phytochemicals
Phytochemicals are naturally occurring compounds found in plants. They’ve been at the center of many cancer studies that have looked at their anti-oxidant and immune-boosting properties. Soybeans contain at least five phytochemicals. This may be good news, but the studies are still inconclusive.
Backlash
Soy skeptics are questioning many of the health benefits attributed to soybeans. Some health professionals claim that soy products raise estrogen levels in men and boys. The American Heart Association once recommended that everyone eat 25 g of soy protein a day but has reversed that advice. There’s even a group called Soy Online Service, which has pledged to expose soy-industry lies. But soy moderates, including Dr. Gregory Burke, who teaches at the Wake Forest University School of Medicine, pointed out in a Seattle Times interview that no food could live up to all the miracle claims that were going around about soy. So drink and enjoy the health benefits of your soya milk, but in moderation.
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