Soymilk, original and vanilla, light, vitamins A and D
Category: Legumes & Legume Products Characteristics: Unsweetened, With Added Calcium
Nutrition Highlights
Serving Size
Calories
83
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 | 37 (45.3%) |
| Protein | 25 (30.8%) |
| Fat | 19 (22.5%) |
| Total | 83 (100%) |
Serving: 1 cup [243g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 224 (92.0%) |
| Carbohydrate | 9.4 (3.9%) |
| Protein | 6.4 (2.6%) |
| Fat | 2.1 (0.9%) |
| 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 to support bone health and immune function. One cup provides approximately 30% of the Daily Value for calcium
-
Low in saturated fat and contains no cholesterol. A healthy alternative to dairy milk for those watching their heart health
-
Contains isoflavones, plant compounds that may help reduce risk of chronic diseases like cancer
-
Light and unsweetened varieties have fewer calories and less sugar than regular soymilk, making it a good choice for weight management
Risks
-
Low in protein compared to dairy milk and may not provide complete protein profile unless combined with grains
-
Contains phytoestrogens which some research suggests may negatively impact hormone levels
-
Light version has added sugar which provides empty calories
-
Processing removes beneficial fiber found in whole soybeans
-
Added vitamins and minerals may exceed daily value percentages depending on amount consumed
Additional Information
Soymilk is a plant-based alternative to cow's milk, made from soybeans. It is available in various flavors and formulations to cater to different preferences and dietary needs. The primary attribute of the soymilk in question is that it is original and vanilla flavored, light, unsweetened, and fortified with added calcium, vitamins A, and D. Let's delve into the nutritional benefits and risks associated with this specific soymilk product.
Nutritional Benefits:
1. Plant-Based Protein: Soymilk is an excellent source of plant-based protein, making it a valuable option for individuals who follow a vegetarian or vegan diet. It contains all the essential amino acids required for proper bodily function.
2. Low in Saturated Fat: Soymilk, especially the light and unsweetened varieties, is typically low in saturated fat compared to dairy milk. This can be advantageous for individuals aiming to reduce their saturated fat intake, which may contribute to heart disease risk.
3. Fortified with Calcium: The added calcium in this soymilk product helps support bone health and development. Adequate calcium intake is essential for maintaining strong bones and teeth, especially for individuals who avoid or limit dairy products.
4. Vitamin D: The fortified vitamin D in soymilk aids in the absorption of calcium, further supporting bone health. Additionally, vitamin D plays a crucial role in immune function and may have a positive impact on mood regulation.
5. Lactose-Free: Soymilk is naturally lactose-free, making it an ideal choice for individuals with lactose intolerance or those who experience discomfort after consuming dairy products.
Nutritional Risks:
1. Allergenic Potential: While soymilk is suitable for most people, individuals with soy allergies should avoid consuming it. Soy allergies can cause symptoms ranging from mild discomfort to severe allergic reactions.
2. Potential for Additives: Some soymilk products may contain additives such as stabilizers, emulsifiers, or sweeteners. It is essential to read the ingredient list and choose products with minimal additives to ensure a healthier choice.
3. Natural Phytoestrogens: Soybeans naturally contain compounds called phytoestrogens, which mimic the hormone estrogen in the body. While research on the effects of phytoestrogens is ongoing, individuals with specific hormonal conditions or concerns should consult with a healthcare professional before consuming large amounts of soymilk.
In conclusion, this particular soymilk product offers several nutritional benefits, including plant-based protein, low saturated fat content, added calcium, and fortified vitamins A and D. It is a suitable option for individuals looking for a lactose-free, plant-based alternative to dairy milk. However, individuals with soy allergies or specific hormonal concerns should exercise caution and seek professional advice if necessary. As with any food product, moderation and mindful consumption are key to maintaining a balanced and nutritious diet.