Soy Milk vs Cow Milk: Nutritional Facts and Benefits of Soy Milk
Soy Milk is a wholesome beverage that is high in protein, low in calories, and abundant in vitamins and minerals. Consuming it can help reduce weight, lower blood pressure, fight inflammation, and enhance cholesterol levels.
It is a common plant-based substitute for cow’s milk. It is produced by mixing soaked soybeans with water and straining the mixture to leave behind a smooth, milk-like liquid. People who have a milk protein allergy, or are intolerant to lactose, frequently enjoy it. Some consume it because they believe it to be healthier than cow’s milk or because they eat a plant-based diet.
You might be curious about the nutritional contents and how they might benefit your health.
Nutritional fact
Because soybeans are a great source of many different nutrients, soy milk is a nutrient-dense beverage.
The following explains the nutritional value of one cup (240 mL) of unsweetened soy milk:
80 calories
4g of fat
4g of carbohydrates
7g of protein
Calcium, riboflavin, and vitamins A, B12, and D are just a few of the vitamins and minerals added to many well-known brands. Unsweetened, unfortified soy milk is generally high in magnesium, folate, zinc, and vitamin B6. Certain brands additionally supply iron and vitamin K.
Potential Benefits
These are a few health benefits of soy milk.
Antioxidants included in soy milk are abundant and strengthen immunity
Soybeans, and hence soy milk, are rich in plant chemicals, particularly saponins and isoflavones. Genistein is one isoflavone present. It has been discovered that genistein inhibits the growth and reproduction of cancer cells in the body through several therapeutic mechanisms.
Every plant compound present in soy, including genistein, has potent anti-inflammatory and antioxidant qualities. These support the immune system, assisting the body in fending off both acute and long-term sickness. When it comes to antioxidants, soy milk also has significant levels of zinc and vitamin A. These two have similar advantages.
B vitamins and protein found in soy milk help to maintain healthy energy levels
One of the few plant-based proteins that are complete—that is, one that includes all nine essential amino acids—is soy, and consequently soymilk. This protein will provide your body with optimal energy levels throughout the day. It also aids in the growth and maintenance of healthy tissues.
B vitamins including folate, riboflavin, and vitamins B6 and B12 may also be present, depending on the level of fortification of the soy milk in question. These also aid in the maintenance of normal energy levels, metabolism, and growth and development. It’s interesting to note that a randomized control experiment revealed improved performance, body composition, and skeletal muscle growth and maintenance in older men who participated in resistance exercise combined with soy milk consumption.
A heart-healthy choice
This drink offers several benefits for a heart that is in good shape. Unlike full-fat dairy, it has less saturated fat. Along with unsaturated fat, such as omega-3 fatty acids, it can support healthy cholesterol levels. It also contains potassium, which aids with blood pressure and heart rhythm regulation, as well as vitamin K, which is necessary for normal blood coagulation.
Research backs up these advantages. One review indicated that soy milk’s isoflavones lower the incidence of heart disease. Another concluded that because it can address a number of the previously listed risk factors, it is an all-around cardioprotective agent. A 2021 meta-analysis revealed a connection between soy consumption. It lowered blood pressure levels in adults, while a prospective cohort study from the same year indicated a lower risk of heart attack death for those who consumed soy four or more days a week.
Those who are sensitive to dairy can tolerate soy milk better
Because it is inherently lactose-free, it is an excellent option for anyone who is allergic to dairy or lactose. Additionally, because it contains fiber, a 2020 study discovered that it improves the health of the gut flora. While doing this, it reduces systemic and gut inflammation. Furthermore, there is a connection between whole body health and gut microbiota health in addition to gastrointestinal health.
Phytoestrogens found in soy milk may help reduce menopause symptoms
Plant substances found in soy milk, such as genistein and isoflavones, are also called phytoestrogens. Phytoestrogens are plant-based chemicals that imitate endogenous estrogen and have the potential to alleviate some of the most bothersome menopausal symptoms. Phytoestrogens have been proven to help reduce the symptoms of hot flashes in one meta-analysis that looked at 15 different trials.
Some magnesium, iron, and neuroprotective qualities are found in soy milk
Soy milk has potential health benefits for the brain and is a good source of magnesium, iron, and other elements that deserve honorable mention. Iron is necessary for the proper development of red blood cells, while magnesium can help with sleep and nervous system function. Daidzein, another isoflavone present in this beverage, has been connected to neuroprotective advantages that promote the general health of the brain.
Bone health is supported and maintained by soy milk
Calcium and vitamin D are frequently added to fortified soy milk. These elements are necessary for the development and upkeep of strong bones, together with vitamin K. In certain people, the isoflavones in this alternative milk also prevent bone loss; a 2022 study published in the Journal of Clinical Medicine discovered a connection between soy isoflavones and less bone loss in postmenopausal women.
