Soymilk, original and vanilla, unfortified
Category: Legumes & Legume Products
Nutrition Highlights
Serving Size
Calories
131
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 | 61 (46.5%) |
| Fat | 38 (29.2%) |
| Protein | 32 (24.2%) |
| Total | 131 (100%) |
Serving: 1 cup [243g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 214 (88.0%) |
| Carbohydrate | 15 (6.3%) |
| Protein | 7.9 (3.3%) |
| Fat | 4.3 (1.8%) |
| Ash | 1.6 (0.7%) |
| Total | 243 (100%) |
Serving: 1 cup [243g]
Benefits
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Good source of protein, soymilk contains 6-8 grams of protein per cup which is comparable to cow's milk
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Rich in isoflavones, soymilk contains healthy plant compounds called isoflavones which are antioxidants and may help reduce risk of chronic diseases
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Low in saturated fat, soymilk contains no cholesterol and is lower in saturated fat than cow's milk
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Rich in vitamins and minerals, soymilk provides calcium, vitamins B1, B2, B12 and D which support bone and heart health
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May help manage blood sugar, the protein and fiber in soymilk can help control blood sugar levels and keep you feeling full
Risks
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Lacks protein and other nutrients found in dairy milk like calcium and vitamin D since it is unfortified
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Contains phytoestrogens which may disrupt the body's hormones
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May cause digestive issues like gas and bloating in some people due to oligosaccharides
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Higher in carbs and lower in fat than dairy milk which impacts its nutritional profile
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Contains anti-nutrients like phytates which can inhibit mineral absorption
Additional Information
Soymilk, original and vanilla, unfortified, is a plant-based milk alternative made from soybeans. It has gained popularity among individuals following a vegan or lactose-free diet, as well as those seeking a nutritious beverage option. Let's explore the nutritional benefits and risks of this particular variety of soymilk.
Nutritional Benefits:
1. Excellent Source of Protein: Soymilk is a notable plant-based source of high-quality protein. It contains all the essential amino acids required by the body, making it a suitable option for individuals looking to meet their protein needs without consuming animal products.
2. Essential Fatty Acids: Soymilk contains beneficial unsaturated fats, including omega-3 and omega-6 fatty acids. These fats play a crucial role in supporting heart health, reducing inflammation, and maintaining proper brain function.
3. Low in Saturated Fat and Cholesterol: Soymilk is naturally low in saturated fat and cholesterol, making it a heart-healthy choice. Consuming foods low in saturated fat can help maintain healthy blood cholesterol levels and reduce the risk of cardiovascular diseases.
4. Rich in Vitamins and Minerals: Soymilk is often fortified with essential vitamins and minerals, such as calcium, vitamin D, vitamin B12, and iron. These fortifications help individuals meet their daily nutrient requirements, especially for those following a vegan or plant-based diet.
5. Lactose-Free: Soymilk is naturally free of lactose, making it a suitable alternative for individuals with lactose intolerance or dairy allergies. It provides a creamy and nutritious option for those who cannot consume traditional cow's milk.
Nutritional Risks:
1. Lack of Fortification: The specific variety of soymilk mentioned, which is unfortified, may lack certain essential nutrients. Without fortification, it may be deficient in calcium, vitamin D, vitamin B12, and iron. Individuals relying solely on unfortified soymilk should ensure they obtain these nutrients from other dietary sources.
2. Potential Allergenicity: While soy allergies are relatively uncommon, some individuals may experience allergic reactions to soy products. It is essential to be aware of any potential allergies or sensitivities before incorporating soymilk into the diet.
3. Potential Thyroid Interference: Soy contains compounds known as isoflavones, which are phytoestrogens. These compounds have been suggested to interfere with thyroid function, particularly in individuals with pre-existing thyroid conditions. However, the evidence is limited, and moderate consumption of soymilk is generally considered safe for most individuals.
4. Caloric Content: Soymilk, especially the flavored varieties, may contain added sugars and higher calories compared to unflavored options. It is important to read labels and choose options with minimal added sugars to maintain a balanced diet and prevent excessive calorie intake.
In conclusion, soymilk, original and vanilla, unfortified, offers several nutritional benefits, including being an excellent source of plant-based protein, essential fatty acids, and low in saturated fat and cholesterol. However, the lack of fortification may result in a deficiency of certain essential nutrients. It is essential to consider individual dietary needs and potentially supplement with other sources of vitamins and minerals. As with any food, moderation is key, and individuals with specific allergies or thyroid conditions should consult their healthcare provider before incorporating soymilk into their diet.