Soy milk
Category: Legumes & Legume Products Characteristics: Sweetened, Plain State: Refrigerated
Nutrition Highlights
Serving Size
Calories
41
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 18 (43.3%) |
| Carbohydrate | 12 (29.5%) |
| Protein | 11 (27.3%) |
| Total | 41 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 92 (91.5%) |
| Carbohydrate | 3.0 (3.0%) |
| Protein | 2.8 (2.8%) |
| Fat | 2.0 (2.0%) |
| Ash | 0.8 (0.8%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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Soy milk is a plant-based milk alternative that is rich in protein. One cup of soy milk contains approximately 8 grams of protein
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It is also a good source of certain vitamins and minerals. Soy milk provides calcium, vitamin B1, magnesium and potassium
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Soy milk contains isoflavones which are a type of phytoestrogen (plant-based estrogen) that may help relieve menopausal symptoms and protect against osteoporosis and heart disease
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The sweetened variety provides a good source of carbohydrates and calories for those looking to gain or maintain weight
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Soy milk has a lower environmental impact compared to dairy milk since soybean farming requires less land and water than dairy farming
Risks
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High in added sugars which can contribute extra calories and increase risk of weight gain and obesity
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Contains phytoestrogens which some research suggests may disrupt hormones. However, evidence is mixed and effects are likely small for most people
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May cause digestive issues like gas and bloating in some people due to difficulty digesting soy carbohydrates (oligosaccharides)
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Fortified with vitamins and minerals but amounts may exceed recommended limits if consumed in large quantities
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Allergies to soy proteins (soybeans) are possible in sensitive individuals
Additional Information
Soy milk, sweetened, plain, refrigerated is a popular plant-based alternative to dairy milk. It is made from soybeans and offers several nutritional benefits, but it also carries some risks that need to be considered. Let's explore both aspects in detail.
Starting with the nutritional benefits, soy milk provides a range of essential nutrients. Firstly, it is an excellent source of plant-based protein. This makes it a valuable option for individuals following a vegetarian or vegan diet, as well as those looking to reduce their intake of animal products. Protein is crucial for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
Soy milk is also naturally low in saturated fat and cholesterol-free, making it heart-healthy. It contains unsaturated fats, including omega-3 and omega-6 fatty acids, which are beneficial for cardiovascular health and reducing inflammation in the body. Additionally, soy milk is a good source of dietary fiber, which aids in digestion, promotes satiety, and supports healthy blood sugar levels.
Furthermore, soy milk is often fortified with essential vitamins and minerals, such as calcium, vitamin D, vitamin B12, and iron. These fortifications help meet the nutritional needs of individuals who may not consume enough of these nutrients through their regular diet. Calcium and vitamin D are particularly important for maintaining strong bones and preventing osteoporosis.
Despite its numerous benefits, there are some risks associated with consuming sweetened soy milk. The primary concern is the added sugar content. Sweetened soy milk often contains added sugars to enhance its taste. Excessive sugar consumption has been linked to various health issues, including weight gain, increased risk of type 2 diabetes, and dental problems. Therefore, it is essential to be mindful of the sugar content and choose unsweetened or lightly sweetened options whenever possible.
Moreover, individuals with soy allergies or sensitivities should exercise caution when consuming soy milk. Soy is one of the top eight allergens, and some people may experience adverse reactions, ranging from mild symptoms like hives or digestive discomfort to severe allergic reactions. If you have a soy allergy, it is crucial to read product labels carefully and opt for alternative non-dairy milk options, such as almond, oat, or coconut milk.
Lastly, although soy milk is generally safe for most individuals, there have been concerns about its potential impact on hormone levels due to its naturally occurring compounds called phytoestrogens. Phytoestrogens are plant compounds that can mimic the effects of estrogen in the body. While research on this topic is inconclusive, it is advisable for individuals with hormone-sensitive conditions, such as certain types of breast cancer, to consult with their healthcare provider before consuming soy milk regularly.
In conclusion, soy milk, sweetened, plain, refrigerated offers several nutritional benefits, including being a rich source of plant-based protein, low in saturated fat, and fortified with essential vitamins and minerals. However, it is important to be mindful of the added sugar content and potential risks for individuals with soy allergies or hormone-sensitive conditions. Choosing unsweetened or lightly sweetened options and seeking medical advice when necessary will help ensure that soy milk can be enjoyed as part of a balanced and healthy diet.