Soy milk has established itself as an extremely popular plant-based milk alternative, especially in recent years, as more and more people are looking for alternatives to animal products. But how healthy is soy milk really? To answer this question, we need to take a thorough look at its nutritional properties and examine the pros and cons of its use as part of a balanced diet.
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Which ingredients in soy milk are healthy?
Soy milk is mainly made up of water and soybeans, it is free from cholesterol which makes it a healthy option for people with elevated cholesterol levels. In addition, soy milk is high in protein, which is especially important for vegans and vegetarians who may have trouble getting adequate amounts of protein from their diets. It is also high in unsaturated fatty acids, which can help reduce the risk of cardiovascular disease.
Isoflavones in soy milk?
Another important component of soy milk is the so-called isoflavones, phytochemicals that have antioxidant properties and may offer various health benefits. These include a reduced risk of certain cancers, improved bone health and relief from menopausal symptoms.
However, there are also concerns about the phytoestrogen content of soy milk, which in large quantities may cause hormonal changes in the body. It is important to keep the consumption of soy products in moderation and to focus on a balanced diet.
Is it soy milk or soy drink?
The debate over whether to say “soy milk” or “soy drink” is an interesting one that involves both linguistic and cultural aspects. The term “soy milk” is common in many regions and has become established as a general term for plant-based milk alternatives made from soybeans. It is often used to clearly distinguish the product from cow's milk. Some countries, such as Germany, use the term “soy drink”. This may be due to the fact that in some languages and cultures the term “milk” is strictly associated with animal products and the use of the term “milk” for plant-based products is to be avoided to prevent confusion.
The choice between “soy milk” and “soy drink” can therefore depend on various factors. However, both terms refer to the same product: a plant-based milk alternative made from soybeans, suitable for people who want to avoid animal products, for example.
How is soy milk made?
The production of soy milk starts with soaking soybeans. After about 8-12 hours, the whole thing is ground into a paste. This paste is mixed with water and filtered through a fine sieve or nut bag. Normally, the mixture is then heated to deactivate any unwanted enzymes and improve the taste.
Occasionally, additives such as sweeteners, vitamins or calcium are also added to soy milk to increase its nutritional value or to adjust the taste.
These healthy ingredients are found in soy milk
Soymilk is primarily composed of water and soybeans. It contains no cholesterol and is high in protein, unsaturated fatty acids, and phytochemicals such as isoflavones. Some varieties are fortified with vitamin B2 and vitamin B12.
The isoflavones in soy milk have antioxidant properties and may offer potential health benefits such as cancer prevention and promoting bone health. However, we should keep our consumption of soy products in moderation and focus on a balanced diet, as high amounts of phytoestrogens can potentially cause hormonal changes.
Homemade vs. store-bought soy milk: pros and cons
One of the biggest benefits of making soy milk at home is having complete control over the ingredients. Unlike some store-bought options, which may contain additives or preservatives, you can ensure that your homemade soy milk is pure and natural. Plus, it's often more cost-effective to buy soybeans and make your own milk than it is to buy expensive plant-based milk alternatives.
Homemade soy milk offers a few advantages
Fresh taste, no additives, individual sweetening and flavoring possible, lower costs if you make it yourself several times, and less packaging waste.
The disadvantages of making it yourself are the time involved, short shelf life, and you need special equipment (blender, nut milk bags).
The advantages of store-bought soy milk
Convenience, longer shelf life of the milk, wide range of flavors and different varieties.
The disadvantages of store-bought soy milk are that it usually contains additives and sugar, has a higher price compared to homemade soy milk, and produces more packaging waste.
Basic recipe for making soy milk
Making soy milk yourself is easier than you think, it saves you money and you can control what goes into your milk. The basic recipe consists of dried soybeans, water, optional sweeteners and flavors. You can, of course, adjust the ingredients to suit your taste.
Nutritional information about soy milk
Soymilk is nutrient-dense and a good source of protein, unsaturated fatty acids, vitamin B2 and vitamin B12 (in fortified varieties). Of course, the nutritional values can vary depending on the product. Here are average nutritional values per 100 ml of soymilk:
Hidden sugars in soymilk?
Some commercial soy milk products may contain sugar and other sweeteners to improve the flavor. It is therefore important to check the nutrition information and ingredients list to avoid hidden sugars and make a healthier choice. The easiest way to avoid hidden sugars is to make your own soy milk, so you have full control over the ingredients and sugar content.
Soy milk vs. cow's milk
Soy milk and cow's milk differ in their ingredients and health effects:
Soy milk is lactose-free, contains less saturated fat, is high in plant-based protein, and is especially suitable for vegans and people with lactose intolerance.
Cow's milk, on the other hand, contains lactose, saturated fats, casein, and whey protein, and is a good source of calcium.
Both milks have their own pros and cons, and the choice between them depends on individual preferences, dietary needs, allergies, and even ethical beliefs.
How healthy is soy milk compared to oat or almond milk?
Soy milk, oat milk and almond milk are all healthy alternatives to cow's milk, but they offer different benefits. Soy milk is high in protein and often has a higher protein content than oat or almond milk. Oat milk is a good source of fiber and has a natural, mild flavor. Almond milk has fewer calories and less fat than soy and oat milk, but it has a lower protein content.
Should soy drink be organic?
Organic soy drinks are made from soybeans that are grown according to organic farming guidelines. This means that the farming and harvesting methods avoid the use of chemical fertilizers, pesticides and herbicides. Instead, natural methods such as crop rotation, composting and biological pest control are used to promote soil and plant health. By choosing organic soy drinks, fewer hazardous chemicals are released, which is beneficial for human health and also protects the environment.
Organic soy milk: the better choice for people and the environment
Studies have shown that regular consumption of pesticide residues in food can be associated with various health risks. By growing soybeans without the use of pesticides, organic soy drinks can therefore be a safer option for consumers.
Chemical fertilizers and pesticides can end up in the environment and affect water sources, soil creatures and biodiversity. By avoiding these chemicals and using sustainable farming methods, organic soy drinks can make a positive contribution to environmental protection.
Therefore, organic soy drinks are a good choice for consumers who value high-quality food that is free of harmful chemicals and produced in an environmentally friendly way. By buying organic products, consumers can actively contribute to promoting human and environmental health.
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3 breakfast recipes with soy milk
Are you looking for delicious recipes with oat milk? Here you will find 3 delicious breakfast recipes with soy milk:
Conclusion
Soymilk is a healthy and nutritious dairy alternative that is a good option for vegans, lactose-intolerant people and anyone looking for plant-based milk alternatives. Whether homemade or store-bought, it is important to pay attention to quality, ingredients and additives to get the full health benefits of soy milk. With the right choice of product or the right ingredients for your own preparation, soy milk can be a delicious and healthy addition to a balanced diet.
Frequently asked questions
How healthy is homemade soy milk?
Homemade soy milk is healthy because it is free of additives and preservatives. It is also rich in protein and important nutrients.
How can I make soy milk myself?
You can easily make soy milk at home by soaking soybeans overnight, then mixing them with water and filtering them using a sieve or nut bag.
How do I store soy milk?
Homemade soy milk can be stored in the refrigerator for 3-4 days. It is important to seal it well.
Why does homemade soy milk taste different?
Homemade soy milk tastes different because it is very fresh and contains no additives. However, it is very easy to customize the flavor.
Is store-bought soy milk healthy?
Store-bought soy milk can be healthy, but it may contain added ingredients such as sugar, sweeteners, or stabilizers. It's important to check the ingredient list and consume it in moderation.
Is soy unhealthy?
Soy is not generally unhealthy. However, the phytoestrogens contained in soy can lead to hormonal imbalances if consumed in excess. Moderate amounts are harmless for most people.
