Soymilk (all flavors), vitamins A and D
Category: Legumes & Legume Products Characteristics: Nonfat, With Added Calcium
Nutrition Highlights
Serving Size
Calories
68
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 | 40 (59.2%) |
| Protein | 24 (35.3%) |
| Fat | 0.9 (1.3%) |
| Total | 68 (100%) |
Serving: 1 cup [243g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 225 (92.7%) |
| Carbohydrate | 10 (4.1%) |
| Protein | 6.0 (2.5%) |
| Ash | 1.6 (0.6%) |
| Fat | 0.1 (0.0%) |
| Total | 243 (100%) |
Serving: 1 cup [243g]
Benefits
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Good source of protein, soymilk contains 6-7 grams of protein per cup which helps build and repair tissues
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Fortified with calcium and vitamins A and D, these key nutrients support bone health and immune function
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Naturally cholesterol free and low in saturated fat, making it a heart healthy choice
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Rich in isoflavones which act as antioxidants and may help reduce risk of chronic diseases
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Non-dairy option for those who are lactose intolerant or avoid dairy
Risks
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Soy contains phytoestrogens which can potentially disrupt the endocrine system. Their effects are still being researched
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Nonfat varieties lack heart-healthy fats. While fortified with calcium and vitamins A and D, it lacks other nutrients found in whole foods
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Processing can reduce levels of antioxidants and fiber found in whole soybeans
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May cause digestive issues like gas and bloating in some people due to oligosaccharides in soy
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Overconsumption could potentially lead to an excess of certain vitamins and minerals from fortification
Additional Information
Soymilk, specifically the nonfat variety with added calcium, vitamins A and D, is a plant-based alternative to traditional dairy milk that offers several nutritional benefits. It is a suitable option for individuals who are lactose intolerant, have milk allergies, follow a vegan or vegetarian diet, or simply prefer a plant-based milk alternative. However, it is important to consider both the benefits and risks associated with consuming this particular product.
Nutritional Benefits:
1. Protein Source: Soymilk is a complete protein source, containing all the essential amino acids required by the body. This makes it an excellent option for individuals who follow a plant-based diet and may struggle to meet their protein needs.
2. Calcium Fortification: The addition of calcium to soymilk helps promote healthy bones and teeth. Adequate calcium intake is essential for maintaining bone density and reducing the risk of osteoporosis, particularly for individuals who do not consume dairy products.
3. Vitamin D Enrichment: Vitamin D is crucial for calcium absorption and utilization in the body. Soymilk fortified with vitamin D can be beneficial, especially for individuals with limited sun exposure, as vitamin D is primarily synthesized in the skin through sunlight.
4. Low in Saturated Fat: Nonfat soymilk is naturally low in saturated fat, which is known to contribute to heart disease. Choosing a nonfat option can help maintain heart health and manage cholesterol levels.
5. Cholesterol-Free: Soymilk is naturally free of cholesterol, which can be advantageous for individuals aiming to reduce their cholesterol intake or manage their blood cholesterol levels.
6. Lactose-Free: Soymilk is free of lactose, making it an ideal alternative for individuals with lactose intolerance. It can be easily digested and does not cause the gastrointestinal discomfort associated with lactose intolerance.
Nutritional Risks:
1. Allergenic Potential: While soymilk is a suitable alternative for those with milk allergies, it is important to note that some individuals may have soy allergies. Allergic reactions to soy can range from mild symptoms such as hives to more severe reactions like anaphylaxis. If you have a known soy allergy, it is crucial to avoid consuming soymilk.
2. Potential for Hormonal Effects: Soymilk contains compounds called phytoestrogens, which can mimic the effects of estrogen in the body. While the overall impact of phytoestrogens on human health is still being researched, individuals with hormone-sensitive conditions, such as certain types of breast cancer, may need to moderate their intake of soy products.
3. Added Sugar: Some flavored varieties of soymilk may contain added sugars, which can contribute to excessive calorie intake and negatively impact blood sugar control. It is important to read the nutrition label and choose unsweetened or lightly sweetened options to minimize added sugar consumption.
In conclusion, soymilk, specifically the nonfat variety with added calcium, vitamins A and D, offers several nutritional benefits. It is a valuable source of complete protein, calcium, and vitamin D, making it a suitable alternative for individuals with specific dietary needs or preferences. However, it is important to be aware of potential allergenicity, hormonal effects, and added sugars in flavored varieties. As with any food product, moderation and individual considerations should be taken into account when incorporating soymilk into a balanced diet.