Soy milk, benefits and properties of this drink.

Commonly known as "soy milk", it is actually more correct to call it a soy drink, as is the case with rice milk, oat milk and almond milk.

Its cream color and its sweet and unmistakable flavor make it very characteristic.

Today its use has increased considerably thanks to those who are lactose intolerant and thanks to those who decide to implement their diet with "different" foods.

Soy milk is rich in isoflavones responsible for its beneficial effects. Each cup contains about 20 mg (mainly genistein and daidzein).

Soy milk: properties

The positive health effects are numerous, including lowering cholesterol, alleviating menopausal symptoms, and preventing osteoporosis.

Isoflavones are also antioxidants, which protect our cells and DNA from the effects of oxidation.

Soy milk: nutritional values

Soy protein is complete in the sense that it contains all the essential amino acids required by the body, in the correct proportions and is equivalent to satisfying human needs for tissue growth and repair.

In general, 100g of product provide:

• 1.8 g of carbohydrates
• 2.9 g of protein
• 1.9 g of lipids

In addition to numerous minerals and vitamins such as:

• Iron
• Soccer
• Sodium
• Potassium
• Phosphorus
• Vitamin B1
• Vitamin B2
• Vitamin B3

The fats contained in soy milk are largely unsaturated, the so-called "good fats".

Furthermore, most of the drinks on the market are fortified with calcium and vitamin D.

Soy milk: calories

The caloric intake of soy-based drinks is relatively low: only 32 kcal per 100ml!

But watch the label because there are several companies on the market that add a generous quota of sugar. Therefore, it is good to choose sugar-free soy milk.

Is soy milk bad for you? Beware of antinutrients

Antinutrients are molecules, such as phytates, capable of interfering with the digestion of food. For example, these can bind to certain minerals such as calcium, magnesium and iron reducing their absorption.

Another molecule present is the trypsin inhibitor, that is a substance that blocks the action of trypsin, a pancreatic enzyme that allows proteins to be digested.

Benefits of soy milk

Soy milk prevents and improves osteoporosis and alleviates the symptoms of menopause.

Although soy contains little calcium and vitamin D, it still has a protective effect against osteoporosis due to the presence of phytoestrogens.

However, it is essential to choose a soy drink with added calcium and vitamin D, essential nutrients for bone health.

The presence of isoflavones also helps.

The isoflavones of the soy drink mimic the action of estrogen, the female sex hormones and thanks to this estrogenic effect, block the loss of calcium from the bones, thus hindering the demineralization of bone tissue.

Soy milk is ideal for diabetics

The natural soy drink (without added sugars), thanks to the low sugar content, is a food with a low glycemic index, which is why it can be drunk by diabetics.

Soy milk may lower cholesterol

There are numerous scientific studies that have demonstrated the effectiveness of the consumption of soy milk in reducing the level of bad cholesterol (LDL) and the risk of diseases affecting the cardiovascular system.

Specifically, among the soy nutrients responsible for this benefit there is soy lecithin and phytosterols (molecules involved in reducing intestinal absorption of cholesterol since, being chemically similar, they bind it and prevent its passage through the intestinal mucosa) .

Soy milk: contraindications

Some scientific studies have observed how soy isoflavones can interfere with thyroid function .

This does not create any problems for those who have normal organ function. The categories that should pay attention are only those who suffer from dysfunctions such as hypo- or hyper-thyroidism.

Does soy milk make you fat?

The answer is no. In particularly sensitive subjects, in the intestinal tract, consumption can cause bloating, flatulence, diarrhea, abdominal swelling or constipation.

This is due to the presence of anti-nutritional substances such as galactans and trypsin inhibitors.

Soy milk in pregnancy

There are conflicting opinions on this, as according to some scientific studies this could cause problems in the development of the child. But evidence to support this thesis has not yet been confirmed. It is advisable to evaluate its intake together with your nutritionist.

Soy milk and lactose intolerance

Usually the soy drink is a food suitable for lactose intolerant because it is obtained starting from naturally free ingredients, such as soy and water.

Therefore, there is no doubt that it can be consumed both as a drink in breakfast and as an ingredient for cakes and biscuits. It can also be used in the preparation of salty products such as the preparation of bechamel with soy milk instead of cow's milk.

Recall that cow's milk can also be taken by lactose intolerant people if supported by the use of a good lactase enzyme supplement .

Beware soy milk can cause intestinal problems

In subjects who have intestinal problems, such as inflammation or irritable bowel, its consumption can cause bloating and flatulence, diarrhea, abdominal bloating or constipation. This is due to the presence of anti-nutritional substances such as galactans which are sugars that are normally poorly digestible because they recall water in the intestine.

Dr. Marina Putzolu Nutritionist Biologist

Bibliography

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