Soy milk: Nutrition facts, benefits and side effects

Soy milk is a non-dairy beverage which originated in China and is now globally used as an alternative to animal-based dairy milk like cow’s milk, goat’s milk, yak milk or buffalo milk. Traditionally, soy milk is prepared by soaking high-protein and large-seeded soybeans in water overnight. These soaked soybeans are then ground up with water to produce a slurry. Alternatively, soy flakes, grits and flour may also be used to create this slurry, but the nutritional value may be affected by this. 

This soy slurry is then boiled for 30 minutes, a process that inactivates harmful antinutrients like the trypsin inhibitors in soy, improves the flavour, adds to the nutritional value of the resultant soy milk and also increases its shelf-life by reducing the microbial load. The hot slurry is filtered through a cloth or nylon bag to separate the fiber residue from the milk. Once the soy milk is filtered, it may be flavoured, pasteurized, homogenized or sterilized before being packaged and sold.

This soy milk has a lower oil to protein ratio than cow’s milk, which is why oil is supplemented into soy milk. Further, it may taste unusual and not be suited to everyone’s palate, which is why sugar, cocoa, natural or artificial flavours may be added to enhance the taste and customer acceptance of soy milk. When you buy soy milk, ensure that the manufacturers have gone through the heating process that kills the antinutrients and that there aren’t too many added sugars or artificial flavours. This will help you prevent nutritional deficiencies and health issues like obesity.

(Read more: Soybean oil)

Soy milk is a plant-based dairy milk substitute that is quickly gaining popularity across the world because of its nutritional and ethical/environmental values. Soy milk is packed with plant proteins, vitamins, minerals and phytonutrients. Consuming soy milk is believed to improve many health parameters, including heart health, brain health, bone health and even muscle health. On the other hand, the phytonutrients present in soy milk can also cause some adverse health effects if consumed in excess. If you have a soy allergy then consuming soy milk or any soy products can cause an allergic reaction.

The key here is to consume soy milk and all soy products in moderation. The US Food and Drug Administration (FDA) suggests that adults should consume a total of 25 g of soy protein - including all soy products like soy milk, tofu, edamame, soya chunks, etc - in a day for this food to be beneficial. This translates to about four servings of soy daily, which means that you can safely consume a cup of soy milk every day if you have two-three servings of other soy foods too. However, it is important to remember that every individual has a different health status and reaction to individual foods, so consulting a doctor or nutritionist about your daily soy consumption is essential.

The World Health Organization (WHO) says that babies below the age of six months must be exclusively breastfed by their mothers. This is because there are many benefits of breastfeeding for both mother and child. So, introducing soy milk to the baby at this age may not be recommended. Even after the age of six months, infants should only be given soy milk if their pediatricians say so. The US National Institutes of Health reveal that this is because soy milk and soy formula is rich in isoflavones, phytoestrogens and antinutrients. 

(Read more: Best foods for your six month old baby)

Although there is only limited scientific evidence to support it, studies have shown that high amounts of these compounds may affect a baby’s development. Some research also suggests that children who have been completely weaned should only be given soy foods in limited amounts or on the recommendation of their doctor. If your child has been diagnosed with soy allergy then completely avoiding soy milk and other soy products is vital.

(Read more: How to introduce solid foods to your baby)

If you have a health issue like lactose intolerance or cow milk protein allergy then shifting to soy milk could help. If you follow a vegan diet and lifestyle, then again, replacing dairy products with soy milk is a good option. However, if you have a soy allergy, thyroid dysfunction, malabsorption issues or a nutritional deficiency, then avoiding soy milk is necessary. 

While soy milk is quite nutritious, the proteins in it are not completely at par with those provided by animal sources and dairy products like paneer. So, if you do adopt soy milk then you should also add other plant-protein sources to your diet or talk to a doctor about getting dietary supplements. Going dairy-free is a big decision and may have a huge impact on your everyday life, expenses and health. So, consider your pocket and consult a doctor before making the shift to soy milk. 

(Read more: Protein deficiency)

Although soy milk is packed with nutrients and is considered to be a healthy food for most people, it may cause adverse health effects too. This may occur if you have an underlying condition that is exacerbated by soy milk consumption or if you consume too much soy milk and don’t have a balanced diet. The following are some of the side effects you may experience due to soy milk consumption.

Soy milk is a plant-based beverage and a great substitute for dairy products. It is not only packed with proteins, vitamins and minerals but also with phytonutrients and antioxidants. Therefore, consuming soy milk can be very beneficial for your health. The following are some of the key benefits you can receive by including soy milk in your diet.

Soy milk is derived from the soy plant and is a great source of plant-based nutrients. According to the US Department of Agriculture, the following are the nutritional facts for soy milk.