Soy milk: benefits and harms to the body

The beneficial properties of cow or goat milk are known to all. But many people cannot enjoy this wonderful drink and the products made from it because of lactose intolerance or other health problems. Vegetarians also refuse to consume milk. In this case, the soy product is the best substitute. This drink is of plant origin and has many beneficial properties.

What is the difference between soy milk and ordinary

For the first time, milk was tasted by ancient people who managed to tame a wild goat. After that, cow and goat milk became an indispensable product for many people. After all, this natural drink contains many useful substances and is a source of calcium.

Soy milk also has a long history. It is believed that the Chinese began to drink such a plant and healthy drink first. According to an ancient legend, its creator was Liu An - a Chinese philosopher. This man’s mother was very fond of soybeans, but with age she lost almost all her teeth. Therefore, she could not enjoy them, which caused her certain suffering. Then a loving son figured out how to make a drink from beans. So there was soy milk, which many liked.

Distinctive characteristics of soy milk from ordinary:

• it is obtained by processing a bean plant - soy;
• it does not contain lactose;
• milk is less caloric, as the composition contains a minimum of fats;
• the color is a little darker; it looks more like ordinary melted;
• the product does not contain cholesterol;
• it has a rather pleasant smell;
• the taste is more sweet, notes inherent in legumes are felt.

The consistency of soy milk is similar to diluted cow. But this does not reduce its nutritional value.

Which milk is healthier: soy or cow

Until now, scientists have not reached a unanimous opinion on which milk is better and has great beneficial qualities - soy or ordinary.

1. Cow's milk contains a large amount of calcium: in one cup about 30–35% of the daily intake of an adult. Soy milk is also enriched with calcium. This happens during bean processing.
2. There is enough protein in soy milk: in 100 g of the product - 3.5 g of protein.
3. This product, unlike the milk familiar to everyone, does not contain a large amount of fats and carbohydrates, therefore it is considered low-calorie. In 100 g only 2–2.5 g of fat. Since the product is of plant origin, this element does not contribute to an increase in blood cholesterol. In 100 g of cow's milk - 6 g of carbohydrates, and in soybean - only 2 g.
4. Cow's milk is rich in B vitamins, one cup contains 45% of the daily intake for an adult.

Given all the factors, regular milk is a good source of healthy and nutritious substances.

If the human body is not able to process lactose, then soya is an excellent alternative to ordinary milk.A person who drank 1-2 glasses of such a drink in a day and ate at least one portion of a cereal dish will receive amino acids and other useful elements necessary for health.

In the composition of these products there is a sufficient amount of elements necessary for the full work of the body.

Composition and calorie content

The main advantage of the chemical composition over other plant products is the presence of 8 amino acids. Soymilk contains 32–35% protein of naturally occurring plant origin. Fats are unsaturated acids, which makes this product both nutritious and low-calorie.

The composition contains a sufficient amount of vitamins, minerals, acids:

1. It has antioxidant properties of vitamin E, due to which the product has the ability to slow down the aging process and reduces the risk of tumors.
2. Vitamins B6, B12, B1, which normalize the functioning of the nervous system. Therefore, the product is recommended for violations of the emotional state of a person. B9 (folic acid) contributes to normal cell growth and preservation of DNA integrity, prevents the formation of malignant tumors.
3. Vitamin A (retinol) is found in small quantities.
4. Iron, magnesium, potassium contribute to the normalization of the endocrine system, improve liver function.

Unlike cow's, which is a natural source of calcium, soy milk contains a small amount of this element. The product is enriched with it and vitamin D during the production process.

The uniqueness of the composition is added by natural analogues of female hormones - phytoestrogens. This element causes certain disputes between scientists about the benefits and dangers of milk.

Lecithin, which helps normalize brain function and is a building material for liver cells, is also present in soy milk.

The presence of all these beneficial elements makes soy milk an indispensable source of nutrients for the body. This is especially true for vegetarians and people who do not tolerate lactose. Indeed, in 100 g of the product there is 1% carbohydrate, 2% fat and 4% protein necessary for a person per day.

Soy milk is 1.5–2 times less caloric than usual. 100 g contains only 45 kcal.

Why is soy milk useful?

General benefit

Elements contained in the product make it not only one of the best substitutes for ordinary milk, but also have a positive effect on the body:

• normalize the thyroid gland, which is facilitated by the isoflavones included in the composition;
• contribute to the smooth operation of the intestine;
• improve metabolism in the body;
• strengthen the walls of blood vessels.

Doctors recommend drinking soy milk for people with high blood pressure, as it does not contain cholesterol, but is saturated with potassium. For obese people, this product is the main source of energy for the body, saturating it with the necessary substances, while not reflecting on weight.

For women

Plant estrogens (isoflavones) have a positive effect on the female body, maintaining a normal hormonal background. Soy milk is especially useful during the menstrual cycle, as well as in the period preceding menopause.

Lecithin, phospholipids, vitamins E, C, B12 help maintain the female body in good shape. With daily, but moderate use of soy milk, a blush appears on the face, the hair becomes naturally silky and shiny. In addition, on the basis of milk from soy, there are many masks and creams that help smooth small facial wrinkles.

For men

This drink has a beneficial effect on the cardiovascular system, reducing the risk of heart attack, as well as arrhythmias. This is one of the important characteristics for men holding high posts in the service. After all, nervous disorders and outbursts of negative emotions are a fairly common occurrence throughout the day.

The beneficial substances found in soy milk can reduce the risk of prostate diseases.

During pregnancy

During the period of carrying a child, women especially need additional vitamins and minerals.Soy milk is very suitable for the daily diet of pregnant women. Using it as a food, one should adhere not only to the daily norm, but also to remember the content of isoflavones in the product. They can provoke hypothyroidism, which adversely affects the development of the fetus, sometimes leading to premature birth or miscarriage. Doctors do not recommend drinking soy milk for pregnant women for no particular reason.

When breastfeeding

For lactating women, soy milk enriched with calcium is the best alternative if the baby or mother herself suffers from lactose intolerance and allergic reactions. The body will receive the necessary micro and macro elements, vitamins. But before consuming soy milk during this period, a woman must consult with her doctor and pediatrician.

For kids

Although soy milk contains many useful elements for a growing baby’s body, pediatricians do not recommend giving this product until 4–5 years old. If the child has an allergy, or the body cannot cope with lactose, then it is better to use soy milk for cooking cereals or other dishes, but do not drink in its usual form.

When losing weight

Soy milk, as well as products made on its basis, is recommended to be included in the daily diet menu. When losing weight, the human body continues to need proteins, fats and carbohydrates for normal functioning. Soya is appreciated by nutritionists for its low calorie content, but it also has a large amount of protein. The plant origin of this element contributes to better digestibility by the body. Fiber, also present in soy milk, helps cleanse the intestines and reduce appetite.

Powdered soy milk: benefits and harms

On the shelves you can see not only whole soy milk, but also dried milk. It is a powder of white or light cream color. It has a pleasant smell, with slightly audible nutty notes.

Milk powder has a similar composition to liquid soy, as it is obtained during its processing and drying. At one of the stages of processing, manufacturers try to saturate the powder with the missing vitamins and minerals. Therefore, very often on the packaging of powdered milk written a richer composition of nutrients.

Such milk also does not contain lactose and cholesterol, but it contains a large amount of protein. Its beneficial properties are identical with ordinary soy milk, therefore it is consumed by vegetarians, people with contraindications to lactose, allergies and those seeking to lose weight.

Many people prefer to use it is soy milk powder. It is convenient to add it to coffee or tea: 2-3 tsp should be put on 100 ml of water. A delicious wholesome drink is ready.

It is on milk powder that cereals and various mixes are prepared for babies. But this is done only on the recommendation and with the permission of the pediatrician. This usually applies to children with lactose intolerance, because soy milk is contraindicated for up to 5 years.

Powdered soy milk can not cause special harm to the body if it is used correctly, taking into account all permissible norms.

Many experts say that it is the dry powder that contains more concentrates, flavorings, emulsifiers, therefore it is not recommended for people with allergies, as well as those with chronic diseases of the gastrointestinal tract. It is believed that abuse of this product can lead to hormonal disruptions, therefore it is forbidden to use it for pregnant and lactating women, as well as those with cancer.

The benefits of coffee with soy milk

An invigorating aromatic drink - coffee - has gained its popularity many centuries ago. Many people like to drink it with the addition of milk. These components combine perfectly, although milk partially neutralizes the effect of caffeine and adds calorie content to the drink.

Recently, the tradition of adding soy milk to coffee has been particularly popular. This is done not only by people with allergies or lactose intolerance, but also by women who are on the lookout.After all, this herbal drink does not add calories to coffee, but at the same time it additionally saturates it with vitamin E, lecithin.

Coffee with soy milk has a positive effect on the whole body:

• does not increase blood cholesterol;
• increases working capacity;
• does not cause acidity and heartburn;
• softens the effect of caffeine;
• has a small calorie content.

However, do not forget that the taste of coffee with soy milk is different from the usual.

Soy milk in medicine

In Russia and other European countries, soy milk is not officially used in the production of medicines. It can be found in some types of dietary supplements, especially designed for the prevention of pathologies of the digestive system, as well as diabetes.

With diabetes

The polyunsaturated acids that make up soy milk have a beneficial effect on the body: normalize cholesterol levels, thereby reducing the risk of heart disease. Therefore, patients with diabetes, especially with lactose intolerance and allergies, need to consume soy milk daily.

Many experts include this drink in the diet of diabetics (type I – II). This product does not have a special effect on blood sugar, while it is a source of additional vitamins, macro and micronutrients.

In Japan, a dietary supplement has been developed for the treatment of diabetes - tuoti. The main component is a product obtained from soy milk - cheese. Studies have shown that tuoti helps inhibit the increase in blood sugar after eating. Patients taking the drug felt much better. This biological supplement is approved by the Ministry of Health, it is officially sold in pharmacies.

Important: the glycemic index of soy milk is 30 units.

With pancreatitis

In the therapeutic diets of patients suffering from pancreatitis, soy milk and products made from it occupy a central place. After all, this product is saturated with vegetable protein, which is quickly absorbed by the body. Soy milk improves the digestive process, without burdening it with fats.

Lecithin prevents the formation of cholesterol plaques, reducing the level of heart disease and atherosclerosis.

With gastritis

Soy milk and products made from it, help to fully correct the protein in the diet of patients with gastritis and peptic ulcer. The beneficial components contained in this plant product contribute to the normalization of digestive system motility, healing, and also have an anti-inflammatory effect.

Studies have shown a positive trend in patients with gastritis with daily inclusion of soy milk in the diet.

Soy milk in cosmetology

Manufacturers of cosmetics use the unique properties of soy milk. This product is one of the components for nourishing and moisturizing masks, creams, body peels. Thanks to the isoflavones included in soy milk, cosmetics normalize the sebaceous glands, rejuvenate the skin. This product is also used for the manufacture of sun protection products.

Cream for the skin around the eyes based on soy milk quickly removes puffiness of the eyelids, dark circles and helps to eliminate fine wrinkles. Soy extract can be seen in the composition of the foot and hand cream. The moisturizing effect of this ingredient softens the coarsened skin of the feet, and also easily copes with dry hands.

Masks and creams based on soy milk can be prepared at home.

Mask for dry skin

1 tbsp mix soy milk powder with 1 tbsp. freshly squeezed lemon juice. The resulting paste-like mixture is applied to the face. Hold for 15 minutes, then rinse. This mask can also be used for hands.

Whitening mask

Dry the zest of orange and lemon in the sun. You can just leave it for 2-3 days on the kitchen table. Grind dry citrus zest. 1 tbsp mix the resulting powder with soy milk (1-2 tbsp). Apply freshly prepared mixture to the face. Wash off the residue after 15-20 minutes.

Moisturizing face mask

Ingredients:

• 2 tbsp soy milk powder.
• 3 tbsp purified water.
• 1-2 drops of orange oil.

Dilute soy milk powder with water. The consistency should be similar to thick sour cream. Add orange oil, mix. Apply to cleansed skin. Leave on for 10-15 minutes. Wash off with water. This mask is best done in the evening.

Hair conditioner

Ingredients:

• Soy milk - 250 ml.
• Chamomile broth - 250 ml.
• Apple cider vinegar - 5-10 drops.

Prepare a strong broth of chamomile: 2-3 tbsp. pour 400 ml of boiling water. Let it brew and strain. Soy milk is best used at home. Mix all the ingredients. After ordinary washing of the head, rinse the hair with the obtained infusion. Rinse with warm water afterwards.

Harm and contraindications

Along with useful properties, soy milk can also have a negative effect on the body.

The phytic acid contained in this product impairs the absorption of zinc, iron and calcium into the body.

Phytoestrogens can cause hormonal failure not only in the female, but also in the male body. Many experts are inclined to the theory: frequent use of soy milk is contraindicated for men. It can provoke a decrease in erection and male infertility. This component of soy milk can disrupt the endocrine system, so the product is not recommended for children in adolescence, as well as for people with thyroid problems.

Doctors do not recommend including soy milk in the daily diet:

• pregnant and lactating women;
• children under 5 years old;
• people with disorders in the endocrine system;
• cancer patients;
• adolescents during puberty.

Excessive consumption of milk from soy can cause poor blood clotting, malfunctioning of the prostate gland, indigestion, and also problems with the gastric gland.

If soy milk is drunk and used in cooking in moderate amounts, then there will be no particular harm to health.

How to choose and store milk from soy

Soy milk is rarely part of the daily diet. Therefore, when buying a product there are certain doubts. To choose high-quality milk, you need to pay attention to such parameters:

1. Composition. It is better if only 2 elements are present in it - water and soy (soy extract). Additional components are vitamins and minerals. Often manufacturers add various flavors to improve their palatability and emulsifiers. Such milk can cause allergic reactions, so you should not buy it.
2. Packaging. The product must be placed in opaque packaging. When exposed to sunlight and other light sources, useful substances tend to break down, which leads to damage to soy milk. The most common packaging material is a tetrapack.
3. Shelf life. This indicator should not exceed 1 year.
4. Colour. Having opened the package, it is better to pour milk into a glass. So you can determine its color.It should be white (less often with a creamy tint) and opaque.

The lowest in quality and energy value is considered to be milk made from soybean meal. Evidence of this is the inscription on the package - isolated soya protein. It is better to refuse from its acquisition.

Soy milk is stored in the refrigerator at the optimum temperature for no more than 5 days. Soy milk, cooked at home, is stored there, but not more than 3 days. When the product begins to deteriorate, it becomes noticeable - delamination occurs, an unpleasant odor can occur.

How to make soy milk at home

Soy milk is produced in all countries of the world. In China and Japan, this drink is very popular, therefore, in these countries the most large-scale release of the product. In Russia, soy milk production began in the last century. But the country never entered the world market with this product. To avoid the use of low-quality or prepared in violation of the production technology of the drink, it is better to make it yourself. This process is not costly, time consuming and quite simple.

Soya Bean Recipe

1. Buying Beans. They are sold in any supermarket. You need to carefully study the label: the beans should be natural, without any additional processing or adding impurities. For the first time you do not need to buy too much, 250 g will be enough.
2. Soak. Before cooking, rinse the beans thoroughly with water and place them in a bowl or jar. When choosing a container, you should consider: after soaking, the volume will increase by about 2 times. Pour with water, it is better to use purified drinking. Water should cover the soybeans completely. The minimum soaking period is 8 hours, it is more convenient to do this at night. Water needs to be drained 2-3 times. So in the finished milk there will be no taste that is slightly reminiscent of pea. After the set time has elapsed, drain the water and rinse several more times, getting rid of the remains of the husk.
3. Shredding. Grind the pure swollen beans in a blender, gradually adding purified or boiled water to the mass. Just need 1 liter. You need to grind them several times until the mass becomes white and looks like gruel.
4. Boiling. Pour the resulting mass into a stewpan and put on fire. After boiling, boil for 15-20 minutes, stirring constantly.
5. Straining. Filter the slightly cooled gruel through gauze or a fine sieve. The result is about 0.8 liters of milk.

To improve the taste, you can add a little vanilla, cinnamon.

There is a second way to make milk from soy. The main component is no longer beans, but soy flour.

Soya flour recipe

Ingredients:

• 750 ml of water;
• 250 g of soy flour.

In a saucepan with boiling water, gradually pour flour, while not forgetting to constantly stir to avoid lumps. After boiling, boil the mixture for 15–20 minutes. Strain slightly cooled mass using gauze or sieve.

This method is much faster, since the soaking and grinding steps are eliminated. Each hostess can choose a more convenient way of cooking for her.

How much soy milk can you drink per day

This product is sold ready to use. It can just be drunk or used to prepare various dishes.

But do not abuse soy milk so as not to harm the body. There are certain recommendations and allowable daily allowances.

1. Adults are advised to drink up to two glasses a day. So a person will receive the necessary amount of nutrients without harm. It can be pure milk or any drink based on it.Excessive consumption of soy milk can have a detrimental effect on the endocrine system, as well as disrupt the metabolism in the body.
2. At the age of 14 to 18 years, the daily norm should not exceed 250-300 ml.
3. Children from 5 to 14 years old are not recommended to use such a product in its raw form. If necessary, porridge is cooked on it. You can consume no more than 100 ml per day. Exceeding the norm can cause a malfunction of the internal organs.

Can I drink in fasting

During fasting it is forbidden to eat food of animal origin. Soy milk is of vegetable origin. Therefore, its use is allowed and even recommended, because it will help replenish the body with useful substances. A large amount of protein in this product will allow a fasting person to feel cheerful. But you should not abuse the product so as not to harm the body.

Is it possible to boil soy milk

This product is used like regular cow's milk. But to boil it makes no sense. After all, it cannot contain harmful microbes and bacteria, as in an ordinary cow. But you can cook porridge on it. Although many argue that it is better to cook cereals in water, and after that pour soy milk (this remains at the mistress's discretion).

What can be prepared from soy milk: recipes

A vegetable analogue of cow's milk is used in the preparation of various dishes, desserts, and baking.

Oatmeal

Ingredients:

• Oatmeal - 150 g.
• Soy milk - 300 ml.
• Sugar - 2-3 tbsp
• Fruits - depending on preferences.

Put the cereal in a small pan and pour in soy milk. Put on the stove. After boiling, reduce heat. Cook for 2-3 minutes, periodically stirring with a spoon. Dice fruit, add to porridge. Cook for another 5-7 minutes. Remove the pan from the stove and cover. The dish should stand for another 5-8 minutes.

Pancakes

Ingredients:

• 500 ml of milk from soy.
• 2-3 tablespoons of sugar.
• 1.5–2 cups of wheat flour.
• 1 tbsp olive (vegetable) oil.
• 1-2 eggs.
• ½ tsp vanilla sugar.
• 1.5–2 tsp baking powder.

Beat sugar with eggs slightly with a whisk, add soy milk. Mix everything. Gradually introduce flour, not forgetting to constantly mix the dough. Add the remaining components to the resulting homogeneous mass and mix again. Pour a small portion of the dough into a preheated pan (preferably using a pancake pan). Fry on both sides for 30-60 seconds.

Yogurt

Ingredients:

• Soy milk - 1 liter.
• Sourdough - 1 ampoule.
• Vanilla Sugar - a packet.

Heat the milk to 40 ° C. It is better to use a special thermometer, since temperature plays an important role in cooking. Pour milk into another container, add the ferment and vanilla sugar. Mix everything. Cover and place in a warm place for 8-10 hours. It is better to wrap the container with a warm blanket or woolen blanket. After the set time, the yogurt is ready to eat. Before use, you can add cereal flakes, fruits, raisins, nuts to it.

Ice cream

Ingredients:

• Soy milk - 100 ml.
• Corn starch - 2 tsp
• Soy cream - 200 ml.
• Vanilla Pod - 1 pc.
• Sugar - 60 g.

Cut the vanilla pod, get black grains from it. Dilute starch in 50 ml of milk. Leave on for a few minutes. Mix the remaining milk with cream in a saucepan. Add vanilla grains and sugar. Put on the stove and bring to a boil. Gradually introduce starch. Continue to cook, stirring constantly, until the consistency is similar to jelly. Cool slightly, pour into molds and send to the freezer. Pour out every 30 minutes and mix until the ice cream hardens completely.

Cheese

Ingredients:

• Home-made soy milk - 1 liter.
• Lemon juice - 2 tbsp.

Pour milk into a saucepan, put on a stove and bring to a boil. After leaving on the cooker turned off for 8-10 minutes. Pour lemon juice into milk. Stir the mixture until completely folded.Let stand under the lid for 7-12 minutes. Strain through cheesecloth. Transfer the resulting mass into the dishes of the form that will be the head of cheese. Place a press on top, the density of the cheese will depend on its severity. The dish will be ready in 60–90 minutes.

Cappuccino

Ingredients:

• Ground coffee - 1.5–2 tsp
• Soy milk - 60 ml.
• Water - 100 ml.
• Sugar - to taste.

Pour coffee over water and put on the stove. When the foam appears, remove from heat. Repeat these steps 4 times. Heat soy milk and beat until frothy. Strain the brewed coffee. Pour into a cup, leaving 1/3 free. Add sugar, pour milk, put milk foam on top. Garnish with grated chocolate.

Interesting facts about soy

1. Over 300 million tons of soybeans are grown every year. 2/3 of this number falls on Brazil and the United States. In Russia, this product is not very popular. It is grown 60–70 times less than in the USA.
2. For a long time, Russians could not come up with a name for the plant in their native language. Name variations were different: wisteria, oil bean or peas, Haberlandt beans. But in the end, it was already familiar to us. Now the word "soy" is used for a plant, its grains, sauce, flour and oil.
3. The biggest admirers of soy are considered Chinese.
4. Soy is very rich in protein. In dry soy meat it is 58%, in soy flour - 48.5%.

Photo of soy milk