Soy milk, a beverage made solely from soybeans and which is completely dairy-free, is the preferred choice for vegans and those who are lactose intolerant. But that’s not the only reason you should drink it! Soy milk is loaded with wholesome nutrients that give you multiple health benefits, provided you’re not allergic to soy.
Let’s take a look at some of the nutritional benefits of soy milk (about 240 ml; plain flavor) and exactly how they help:1
| Nutrients | Quantity |
|---|---|
| Calories | 100 kcal |
| Carbs | 8 g |
| Proteins | 7 g |
| Total Fat | 4 g |
| Saturated And Polyunsaturated Fats | 0.5 g and 2.5 g, respectively |
| Sodium | 120 mg |
| Calcium | 101 mg |
| Cholesterol | 0 |
Health Benefits Of Soy Milk
1. Lowers Blood Pressure And Cures Hypertension
Soy milk treats hypertension by lowering both systolic and diastolic blood pressure.2 Drinking soy milk every day has been seen to induce the urinary excretion of a particular flavonoid, which is what reduces blood pressure.3
Soy milk also helps diabetics who face kidney-related problems (nephropathy) with better blood pressure control.4 It contains a good amount of polyphenols, which might increase the bioavailability of nitric oxide and thus influence blood pressure levels.5
2. Treats Type 2 Diabetes
With its high calcium and low fat content, soy milk is the perfect non-dairy option for your diabetic meal plan. It helps diabetics by lowering cholesterol and preventing cardiovascular issues. Its effect on lipid levels is shown to be beneficial in the treatment of diabetes.6 However, remember to drink soy milk in moderation as excess protein and carbs can mess up your diet plan.
3. Accelerates Weight Loss
The fiber in soy milk has a considerable effect on the body mass index, LDL cholesterol levels, and body weight, which is useful in the treatment of obesity, hypertension, and excess lipid levels.7 When combined with a low-fat diet, the soy proteins reduce weight but retain muscle mass in obese individuals.8
4. Improves Cardiovascular Health
According to the USFDA, soy is one of the products that lowers cholesterol levels in the body and prevents heart-related diseases. Soy products like soy milk improve plasma lipid levels and reduce the risk of cardiovascular disease, especially in those with high cholesterol. The high levels of polyunsaturated fats, vitamins, fiber, and minerals and low saturated fats also assist in keeping your heart healthy.9
Your body takes care of the blood flow through vascular reactivity, which alters the build of the blood vessels as and when required. Soy milk improves this reactivity and keeps your heart strong.10
5. Prevents Osteoporosis
Calcium-fortified soy milk can reduce osteoporosis. About 240 ml of normal soy milk will have around 31 mg of calcium, whereas calcium-enriched soy milk will have about 210 mg of calcium. Be well informed about the nutrient content of the products before buying.11
6. Cures Skin-Related Issues
A diet consisting of soy products might lower the incidence of acne. And soy, by itself, is one of the ingredients used for treating dermatological issues such as hyperpigmentation, which causes excessive darkening of the skin.12
Soy products can have anti-aging benefits on your health and skin. Recently, a compound of soybean was found to be an effective anti-aging agent.13 And fermented soy milk has been seen to have anti-aging properties.14
7. Promotes Luscious Hair
Drinking soy milk has a moderate effect on the appearance of hair and its manageability. However, complementing soy milk intake with the use of topical products containing soy can provide better results.15
8. Helps With Lactose Intolerance
As mentioned earlier, soy milk is a very good alternative for those with lactose intolerance. It contains a good amount of calcium and is low in fat. But there’s a high chance of being allergic to soy milk if you’re allergic to cow’s milk. So drink it cautiously and decide for yourself if it’s good for you.
All of these benefits work for both men and women. However, some effects are gender-specific:
Effects Of Soy Milk On Men
Soy milk consumption in high quantities (more than once a day) reduces the risk of prostate cancer in men.16 Consumption of about 400 ml of soy milk daily has shown a reduction in estrone levels in men, which might reduce their risk of type 2 diabetes.17
One study showed that men who consume a higher amount of soy milk have been seen to have a lower sperm concentration.18 However, there’s no convincing data yet as to the concerns over lowered sperm quality due to soy milk.
Effects Of Soy Milk On Women
Although there have been a lot of contradictory research on this, latest studies show that soy milk is beneficial in treating breast cancer and does not obstruct cancer therapy. But most studies have concluded that soy consumption should be at the levels of Asian diets (more than once a day) for it to significantly reduce the risk.19
Soy milk was also considered as beneficial for cognitive health in menopausal women. But there’s a lack of evidence and some studies have even proven that the milk has no such effect whatsoever.20
How Much Soy Milk Can You Have?
Excess intake of soy milk is not good for your health as it can cause an inflammatory response and give excessive protein and carbs. The amount of soy milk your body can take differs for each person as we all react to it differently. Some consider 2–3 servings a day as the right amount while some suggest just one glass a day.
The best thing to do is to listen to your body. Start off by having one glass a day and observe for both positive and negative responses in your body. Preferably discuss with a dietician and then gradually increase the quantity if required. And since most soy milk products are flavored or contain additives, look for the ones with the right nutrients, for example, with less or no sugar and more calcium. Remember: Soy milk is not a magic solution to all your health issues. The trick is to complement it with an overall healthy, moderate diet that will take you a long way in avoiding sickness and staying healthy.
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