Soymilk (all flavors), vitamins A and D
Category: Legumes & Legume Products Characteristics: Unsweetened, With Added Calcium
Nutrition Highlights
Serving Size
Calories
80
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 | 35 (43.9%) |
| Protein | 28 (34.7%) |
| Carbohydrate | 17 (21.1%) |
| Total | 80 (100%) |
Serving: 1 cup [243g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 226 (93.1%) |
| Protein | 6.9 (2.9%) |
| Carbohydrate | 4.2 (1.7%) |
| Fat | 3.9 (1.6%) |
| Ash | 1.6 (0.6%) |
| Total | 243 (100%) |
Serving: 1 cup [243g]
Benefits
-
Good source of high-quality plant-based protein. One cup of soymilk provides approximately 8 grams of protein
-
Fortified with calcium, vitamins A and D. One cup provides approximately 30% of the Daily Value for calcium which is important for bone health
-
Low in saturated fat and contains no cholesterol. A healthier alternative to dairy milk for those looking to reduce saturated fat intake
-
Rich in isoflavones, plant compounds that may help reduce risk of heart disease
-
Versatile ingredient that can be used in smoothies, oatmeal, baking or as a milk substitute in drinks like coffee and cereal
Risks
-
Soymilk contains phytoestrogens called isoflavones which can potentially mimic the effects of the female hormone estrogen in the body. High intake of isoflavones is a concern for individuals with hormone-sensitive conditions
-
Soymilk is low in protein compared to other milk alternatives like almond or dairy milk. It only provides around 3 grams of protein per cup which may not be sufficient for certain individuals
-
The added sugars in flavored soymilk varieties increase the calorie and carbohydrate content making them higher in sugar than plain unsweetened soymilk
-
Some people report digestive issues like gas and bloating when consuming soymilk due to its high fiber content and difficult to digest carbohydrates called oligosaccharides
-
There is a risk of allergy or intolerance to soy protein for certain individuals
Additional Information
Soymilk, specifically the unsweetened variety with added calcium, vitamins A and D, offers numerous nutritional benefits that make it a popular choice among individuals seeking a plant-based alternative to dairy milk. However, it is important to consider both the advantages and potential risks associated with consuming this product.
One of the primary benefits of soymilk is that it is an excellent source of plant-based protein. This is particularly beneficial for individuals following a vegetarian or vegan diet, as it provides a complete protein containing all the essential amino acids necessary for optimal health. Soymilk is also naturally low in saturated fat and cholesterol, making it a heart-healthy choice.
Furthermore, the addition of calcium in soymilk helps promote strong bones and teeth. This is especially important for individuals who may have lactose intolerance or choose to avoid dairy products. Vitamins A and D are essential nutrients that are often lacking in plant-based diets, and their inclusion in soymilk helps ensure adequate intake. Vitamin A plays a vital role in maintaining healthy vision, immune function, and skin health, while vitamin D supports calcium absorption and bone health.
Another advantage of soymilk is that it contains phytochemicals called isoflavones. Isoflavones are classified as plant estrogens or phytoestrogens, which have been associated with potential health benefits. Studies suggest that consuming soy products, including soymilk, may help reduce the risk of certain chronic diseases such as heart disease, certain types of cancer, and osteoporosis. However, it is important to note that the evidence regarding the health benefits of soy is still evolving, and more research is needed to fully understand its effects.
While soymilk offers several nutritional benefits, there are also some potential risks to consider. One concern is that soybeans are among the top genetically modified (GM) crops. Therefore, it is essential to choose soymilk made from non-GM soybeans if this is a concern for you. Additionally, some individuals may be allergic to soy or have a sensitivity to it, which can cause adverse reactions such as digestive issues or skin rashes. It is important to be aware of any allergies or sensitivities before incorporating soymilk into your diet.
Furthermore, soymilk may contain antinutrients such as phytates and trypsin inhibitors, which can interfere with the absorption of certain minerals and protein digestion. However, these antinutrients are significantly reduced or eliminated through processing methods such as soaking, heating, and fermenting, which are commonly used in the production of commercial soymilk.
In conclusion, soymilk, specifically the unsweetened variety with added calcium, vitamins A and D, offers several nutritional benefits. It is a good source of plant-based protein, low in saturated fat, and cholesterol-free. The inclusion of calcium, vitamins A and D enhances its nutritional profile. Soymilk may also provide potential health benefits due to its isoflavone content. However, it is important to consider potential risks such as soy allergies, the presence of antinutrients, and the use of genetically modified soybeans. As with any food product, moderation and individual considerations should be taken into account when incorporating soymilk into a balanced diet.