Soymilk (All flavors), vitamins A and D
Category: Legumes & Legume Products Characteristics: Lowfat, With Added Calcium
Nutrition Highlights
Serving Size
Calories
104
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 (%) |
|---|---|
| Carbohydrate | 70 (67.0%) |
| Protein | 16 (15.3%) |
| Fat | 14 (13.0%) |
| Total | 104 (100%) |
Serving: 1 cup [243g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 218 (89.9%) |
| Carbohydrate | 17 (7.2%) |
| Protein | 4.0 (1.7%) |
| Ash | 1.6 (0.6%) |
| Fat | 1.5 (0.6%) |
| Total | 243 (100%) |
Serving: 1 cup [243g]
Benefits
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Good source of high-quality plant-based protein. One cup of soymilk provides approximately 8 grams of protein
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Fortified with calcium, vitamins A and D. This helps support bone health and immune function
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Low in saturated fat. The lowfat variety is a healthier choice compared to whole or 2% milk
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Contains isoflavones which may have antioxidant and anti-inflammatory properties. Research on health effects of isoflavones is ongoing
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Versatile alternative to dairy milk. Can be used in recipes like smoothies, baking, hot cereals etc. making it a suitable swap for those who are lactose intolerant or vegan
Risks
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Soymilk contains phytoestrogens called isoflavones which can potentially disrupt the endocrine system. However, research on their effects is inconclusive
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The added vitamins and minerals are generally safe but in excess can lead to adverse effects. The calcium content may not be absorbed as well as from dairy milk
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Some people can be allergic or sensitive to soy proteins. Symptoms include digestive issues and skin reactions
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The lowfat version provides fewer beneficial fats than whole or reduced-fat soymilk. Essential fatty acids are important for health
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Commercial processing and additives used in some brands can negatively impact nutritional quality and safety compared to plain homemade soymilk
Additional Information
Soymilk, specifically the low-fat variety with added calcium, vitamins A and D, offers several nutritional benefits. This plant-based milk alternative is derived from soybeans and is a popular choice for individuals with lactose intolerance or those following a vegan or vegetarian diet. Here, we will explore the nutritional benefits and potential risks associated with this specific type of soymilk.
Nutritional Benefits:
1. Protein Source: Soymilk is an excellent source of plant-based protein. It contains all the essential amino acids required by the body, making it a complete protein. This is particularly beneficial for individuals who do not consume animal products and need alternative protein sources.
2. Calcium Enriched: The addition of calcium to soymilk enhances its nutritional value. Calcium is essential for the development and maintenance of strong bones and teeth. Adequate calcium intake is crucial for individuals of all ages, especially children, adolescents, and older adults who are at higher risk of osteoporosis.
3. Vitamin A: The inclusion of vitamin A in this soymilk variety provides several health benefits. Vitamin A is essential for maintaining healthy vision, supporting the immune system, and promoting cell growth and differentiation.
4. Vitamin D: Soymilk fortified with vitamin D helps individuals meet their daily requirements of this essential nutrient. Vitamin D plays a vital role in calcium absorption, bone health, and immune system function. It is also important for maintaining healthy teeth.
5. Low in Saturated Fat: Low-fat soymilk contains less saturated fat compared to whole milk. A diet low in saturated fat is associated with a reduced risk of heart disease and certain chronic conditions.
6. Cholesterol-Free: Soymilk is naturally cholesterol-free, making it a heart-healthy alternative to dairy milk. High cholesterol levels are a risk factor for cardiovascular diseases, so choosing cholesterol-free options can be beneficial.
Potential Risks:
1. Allergies: While soymilk is a suitable alternative for individuals with lactose intolerance or milk allergies, it is important to note that soy is a common allergen itself. Individuals with soy allergies should avoid consuming soymilk or any other soy-based products.
2. Thyroid Function: Soy contains compounds called goitrogens that can interfere with thyroid function in some individuals. However, the impact of goitrogens on thyroid health is generally minimal unless consumed in excessive amounts. If you have a history of thyroid issues, it is advisable to consult with a healthcare professional.
3. Processing and Additives: Some commercially available soymilks may contain additives, sweeteners, or preservatives. It is essential to read the ingredient list and choose products with minimal additives or opt for homemade soymilk.
In conclusion, soymilk, specifically the low-fat variety with added calcium, vitamins A and D, offers numerous nutritional benefits. It serves as an excellent source of plant-based protein, provides essential vitamins and minerals, and is low in saturated fat and cholesterol. However, individuals with soy allergies should avoid soymilk, and those with thyroid issues may need to moderate their consumption. Overall, incorporating this fortified soymilk into a balanced diet can contribute to a healthy lifestyle.