Calories in soy milk and its health benefits

Soymilk is one of many milk alternatives consumed by people who prefer to swap out dairy products, or those who followplant-based diets, or people who have food allergies to animal milk and dairy products.

Also, fortified soy milk is the only dairy alternative recognized in dietary guidelines for similar nutritional value tocow's milk, as soy milk is made by soaking soybeans, grinding and boiling them, then filtering the solids, leaving a soy drink that looks like milk and is drinkable.

Soy milk can be a great healthy addition to different diets as it provides calcium and many other nutrients with fewer calories than animal milk, but the nutrition can vary a lot depending on the type of soy milk you buy.

In this article, we'll learn about the calories in soy milk, its health benefits, and how to use it in recipes and your diet.

Calories in Soy Milk

Here are the calories and full nutrition values for 100 grams of unsweetened soy milk:

• Carbohydrates

A 100-gram serving of soy milk provides about 5 grams of carbohydrates, of which around 1.5 grams are fiber, and 0.5 grams of sugar These numbers are typical, but they can change depending on the type of soy milk and the brand you buy.

If you're someone who wants to keep your carbs and calories low, you should go for unsweetened soy milk or one sweetened withstevia or any other calorie-free sweetener.

Also, because carb and sugar amounts vary in soy milk products, the glycemic index GI It can also vary, some estimates say it's about 44.

• fat

A 100 gram serving of soy milk provides about 2 grams of fat, but these numbers can also vary depending on the type and brand of soy milk. Some brands offer between 0.5 - 5 grams of fat.

• protein

A 100 gram serving of soy milk provides about 4.5 grams of proteinBut as usual, these numbers can vary based on the type and brand of soy milk you buy. Generally, soy milk has a higher protein compared to other milk alternatives like oat milk.

• vitamins and minerals

The nutrients in soy milk can vary a lot by brand. Most brands out there fortify soy milk withvitamins and minerals that matter, including Calcium.

Many soy milk brands are fortified with calcium. Fortified soy milk has about 300-450 mg of calcium, while non-fortified soy milk has around 45 mg or less.

Also, fortified soy milk provides Vitamin D, andVitamin B12, andriboflavin, andfolic acid, andphosphorus, andmagnesium, andpotassium, of course, along with calcium.

• Calories

A 100 gram serving of unsweetened soy milk provides about 52 calories only, coming as 36% carbs, 33% protein, and 31% fat.

Health Benefits of Soy Milk

Drinking soy milk can give many important health benefits, including:

1. Soy milk supports bone health

People who avoid dairy might not get enough calcium unless they carefully eat other calcium-rich foods like spinach and types of legumes and others.

The body also needs calcium to build and keep bones and strong healthy teeth. So, one cup of fortified soy milk can give about one third to half the daily recommended calcium.

2. Soy milk helps with calcium absorption

Vitamin D helps the body absorb calcium from food, so soy milk might be fortified not just with calcium but also with vitamin D at 15% of the daily value.

People who don’t get enough vitamin D can get bone softening, also called rickets in kids, which can cause soft, thin bones andfragile, plus this vitamin plays a key role in muscle and nerve function and a healthy immune system.

3. Soy milk lowers cholesterol levels

Including soy foods in your diet can help reduce cholesterol levels The harmful LDL cholesterol in the blood. Studies found that eating 25 grams of soy protein daily lowers bad LDL cholesterol by 4%-6%, and reduces triglycerides by 5%, while increasing good HDL cholesterol by 1%-3%.

Also, people with high blood cholesterol might see a bigger drop in bad LDL levels when they eat 25 grams of soy protein. A 100 gram serving of soy milk can give about 4-8 grams of soy protein.

4. Soy milk supports heart health

Besides lowering bad LDL cholesterol in the blood, a diet including soy products may also protect the heart by reducing atherosclerosis, andlowering blood pressure.

Also, isoflavones, a type of plant estrogen in soy, have been shown to improve blood flow, which lowers the risk of heart and blood vessel diseases and helps heart health.

5. Soy milk reduces hot flashes

Some evidence suggests women before menopause or after menopause might suffer from hot flashesso adding soy to the diet might reduce how bad and how long hot flashes last. Studies found plant estrogen in soy products might lower the frequency and intensity of hot flashes.

Soy milk food allergy

According to the American College of Allergy, Asthma, and Immunology, soy food allergy is one of the most common types Food allergies are common In kids, any soy product, including soy milk, can cause allergies.

Allergy symptoms might be vomiting, stomach cramps, indigestion, diarrhea, and sometimes more serious like trouble breathing, confusion, dizziness, or in rare cases, anaphylaxis.

Most kids outgrow soy allergy by age 3. Reports of soy allergy in older teens and adults are rare but possible.

Storing soy milk and food safety

For best freshness and quality, soy milk should be refrigerated and used within 7-10 days after opening.

When you buy soy milk, you'll see some brands kept in the fridge at the store. These need to be refrigerated right after you bring them home.

Some soy milk brands are shelf-stable, stored on shelves in a cool dry place until opened. Once opened, they should be refrigerated.

Also, you can freeze soy milk, but it doesn't freeze well because it may separate. So after thawing, you might need to stir it to mix it again.

How to use soy milk in recipes

You don’t need anything special to use soy milk. Just use it the same way as regular dairy milk. You can drink it straight, add it to cereal, or use it in coffee or smoothies.

Also, if you use soy milk in recipes like baked goods or cakes, use plain unsweetened soy milk. Sweetened milk can make savory dishes too sweet.

You can use equal amounts of soy milk instead of animal milk in recipes, but watch out with recipes that need cooking the milk because soy milk might curdle at high heat.

Source of the article.