All about soy milk in one place a popular dairy alternative in the west – has long been consumed as a traditional breakfast beverage in China, Japan and other parts of Asia. In many countries, people with lactose intolerance often choose soy milk, as do vegans and those who regard it as a healthier version of cow’s milk.
But the advertised benefits of soybean health raise some questions. Soy is a common food allergen and many brands of soy milk purchased from stores contain sugar, enhancers and other dubious additives.
What is Soy Milk?
Soy milk is a plant-based beverage made from soybeans, which are legumes native to East Asia. The process of making soy milk involves soaking the beans, grinding them with water, and then filtering out the remaining particulates to produce a smooth, creamy liquid. This milk alternative has been a staple in Asian cuisines for centuries and has gained popularity worldwide, particularly among those who are lactose intolerant or following a vegan diet.
The nutritional profile of soy milk is one of its key attractions; it’s naturally rich in protein and can be fortified with vitamins and minerals such as calcium and vitamin D. It also contains isoflavones, which are phytochemicals that have been linked to various health benefits, though their effects are still a subject of ongoing research. Soy milk comes in various flavors and formulations, including sweetened, unsweetened, and flavored varieties like vanilla or chocolate, catering to a range of tastes and dietary preferences.
How to Use Soy Milk
- Flavor Compatibility: Soy milk has a distinctive taste that may not be suitable for all recipes or palates. It is best to choose an unsweetened variety for savory dishes and a sweetened or flavored version, like vanilla, for desserts and sweet beverages.
- Heat Stability: Soy milk can curdle when exposed to high temperatures, similar to dairy milk. To prevent this, avoid bringing it to a rapid boil and instead heat it gently. It can be used in cooking and baking, though it may alter the texture slightly due to its different protein structure.
- Nutrition: Soy milk is often fortified with vitamins and minerals, including calcium and vitamin D, to match the nutritional profile of cow’s milk. It is a good source of protein but check the label for added sugars in flavored varieties.
- Coffee and Tea: For hot drinks like coffee and tea, soy milk can sometimes curdle due to the acidity of the beverage. To minimize this, warm the soy milk first and then slowly add it to the hot beverage. Some brands offer “barista” versions specifically formulated to work well in coffee.
- Cereals and Smoothies: Soy milk can be poured over cereal or used in smoothies just as you would use dairy milk.
- Substitutions in Recipes: In baking and cooking, soy milk can usually be substituted for dairy milk cup-for-cup. However, because it doesn’t have the same fat content, it may affect the richness and texture of the final product.
- Storage: Unopened shelf-stable soy milk can be kept at room temperature but must be refrigerated once opened and consumed within a specified number of days, usually about 7-10. Refrigerated soy milk should be kept cold and used by the expiration date on the package.
- Homemade Soy Milk: You can also make soy milk at home by soaking, blending, and straining dried soybeans. The resulting liquid can be used fresh or cooked for a smoother flavor.
How does soy milk taste?
Soy milk has a distinct taste profile that is often described as being nutty or bean-like, which makes sense given its source—the soybean. Unlike cow’s milk, which has a creamy and slightly sweet flavor, soy milk tends to be more earthy and less naturally sweet, although it can vary depending on whether it is flavored or contains added sweeteners. The texture of soy milk is generally creamier than other plant-based milks, such as almond or rice milk, but not quite as rich as cow’s milk. It’s also worth noting that the taste of soy milk can differ between brands due to variations in processing methods and ingredients. Some people find that it takes a bit of time to get used to the flavor of soy milk when transitioning from dairy milk, but many come to enjoy it for its unique taste and the fact that it’s a plant-based alternative to dairy.
Storage of soy milk
Soy milk from the grocery store should be stored in the refrigerator, whether open or not; unopened soy milk in a stable container may be stored at room temperature for a long time, but must be immediately cooled when opened. Use any open soy milk for eight to 10 days.
You can freeze soy milk so that it does not spoil, but this significantly degrades the quality. This procedure affects both taste and texture.
Nutritional value and health benefits of soy milk
Soy milk contains an average of 7 grams of protein per 1 cup serving, which puts it exactly on par with cow’s milk. But one disadvantage of using soy milk as a substitute for cow’s milk is the relatively low levels of calcium in soy. It contains about 1/4 of the calcium found in cow’s milk.
Enriched brands have a comparable amount of calcium, but human bodies do not absorb enriched calcium as easily as natural ones. Keep in mind that unless labeled “unsweetened”, soy milk purchased from the store most likely contains added sugar. Some brands healthy benefits of soy milk contain fillers such as carrageenan, an indigestible thickener accused of causing inflammation in the digestive tract.
Advertising campaigns show the health benefits of cow’s milk – it is high in protein, vitamin D and calcium and is a source of good fat. Fat provides energy and makes you feel full long after you eat them, which can help you lose weight.
Soy milk is naturally low in cholesterol-free saturated fat. In contrast, breast milk contains about 20 milligrams of cholesterol per cup. So for people with high cholesterol or certain types of heart problems, soy milk can be a smart alternative to cow’s milk.
Myths about soy milk
Soy milk contains naturally occurring isoflavones or phytoestrogens, a compound derived from plants with “estrogenic activity” that mimics the effects of natural estrogen. Some studies have linked high consumption of phytoestrogens and an increased risk of some cancers, but with no clear evidence.