Is soy milk useful as a drink for weight loss, composition, benefits, harm and calorie content?

When health problems begin, excess weight occurs, or a child is diagnosed with an allergy to lactose, we begin to surf the Internet and look for a remedy that will help. At the same time, we often “stumble across” advice to drink soy milk, but what is it? Is it really a “panacea for all ills”, is it worth eating it? We'll tell you in the article.

Soy milk as a food product

Is soy milk healthy?
The drink is a white liquid of plant origin, prepared from soybeans. In its appearance, consistency and taste, it resembles cow's milk.

It is prepared by soaking the beans, then rubbing them, filtering and bringing the resulting composition to a boil. Opinions about the properties of this drink are extremely contradictory.

It is worth understanding what the benefits and harms of soy milk are, what are its advantages over analogues of animal origin, and what contraindications exist for its use.

Harmful properties of milk analogue

They say that distilled water will be harmful if you drink a whole bucket. The same can be said about any other product, medicine, substance. It is useful for some, contraindicated for others, and for others it is prescribed in limited quantities.

Therefore, soy milk has both benefits and harm at the same time. In addition to the properties that cause admiring reviews of its use, there are cases when its use is prohibited or limited. Let's take a closer look.

Plant products contain compounds that can disrupt the normal course of certain physiological processes.

For example, some people experience problems with the digestion of food and stomach upsets. Researchers note that in large quantities, soy extract provokes the clumping of red blood cells, which reduces the efficiency of oxygen transfer by the blood and removal of carbon dioxide from the body.

Soybean pulp contains phytic acid. It negatively affects the absorption of the following metal ions by cells: Zn, Mg, Fe, Ca. A study of this herbal drink showed that it slightly reduces the digestibility of protein compounds, and also worsens the functioning of the pancreas in some cases.

Those who have abnormalities in tests for thyroid hormones need to know that soy isoflavone reduces production, and leads to hormonal disorders even in pregnant women.

It is very important to know where the soybeans from which the milk was made were grown.

Almost all legumes of this type that grow in foreign fields are from genetically modified seed material. Therefore, some researchers believe that “artificially created” seeds disrupt the immune system and can be allergens.

There is one more feature of soybeans: during the process of growth and ripening, it “captures and stores” some poisons from the soil, for example, mercury derivatives and lead compounds. There is only one conclusion: not only “transgenic”, but also the most ordinary soybean, if it grows in an area that is problematic from an environmental point of view, or if fertilizers were abused during cultivation, can be hazardous to health.

note

Milk and other soy products cannot be full-fledged “substitutes” for animal protein, and they also do not contain enough copper and zinc compounds, while iron is in a non-heme state, so it is difficult to absorb.

Benefits of soy milk over “real” animal milk

The greatest advantage of the drink is the presence of isoflavones. These substances are very similar in functionality to estrogen. Thanks to this, the drink is a preventative against cancer, heart pathologies, and osteoporosis.

The greatest benefit of soy milk is the presence of isoflavones

It also has other advantages compared to analogues of animal origin.

Easy to digest

Lecithin, which is part of the composition, has a beneficial effect on metabolism, which accelerates metabolic processes. Thanks to this, the plant liquid is easily absorbed without causing any complications.

No cholesterol, lactose

The drink contains no lactose, as well as harmful cholesterol, which settles on the walls of blood vessels and interferes with blood flow.

Although its fat content is 2% higher than that of cow milk. The vegetable liquid is produced on the basis of beans, and the concentration of saturated fats in its composition is 9 times less.

It also contains polyunsaturated fatty acids with a concentration 10 times higher than that of animal analogues.

Regular consumption of soy milk helps reduce cholesterol levels by 25%. People with cardiovascular diseases are recommended to introduce this drink into their diet.

Low calorie

The calorie content of the product is 1.5-2 times lower compared to cow's milk. Therefore, it is recommended for people who are overweight, as well as as part of comprehensive diets for weight loss.

This is due to the fact that vegetable fats are not deposited in the subcutaneous layer, but are converted into energy. Regular consumption of soy milk allows you to quickly restore lost strength and feel constantly energetic.

Benefits of coffee with soy milk

An invigorating aromatic drink - coffee - gained its popularity many centuries ago. Many people like to drink it with milk. These ingredients go well together, although milk partially neutralizes the effect of caffeine and adds calories to the drink.

Recently, a particularly popular tradition is to add soy milk to coffee. This is done not only by people with allergies or lactose intolerance, but also by women watching their figure. After all, this herbal drink does not add calories to coffee, but at the same time additionally saturates it with vitamin E and lecithin.

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

• does not increase blood cholesterol levels;
• increases performance;
• does not cause increased acidity and heartburn;
• softens the effect of caffeine;
• has low calorie content.

However, do not forget that the taste of coffee with soy milk is different from what you are used to.

Benefits of soy milk

The main useful quality of this product is that it saturates the body with the necessary proteins. After all, soy protein is practically not inferior to meat protein.

It contains 8 amino acids that enhance the synthesis of enzymes that normalize metabolism at the cellular level, stimulate brain function and strengthen the immune system.

Main useful qualities:

• helps cleanse the intestines and also improves peristalsis;
• slows down the aging process;
• strengthens the walls of blood vessels and improves their elasticity;
• stabilizes the functioning of the nervous system;
• prevents fat accumulation;
• restores muscle tissue and strengthens bone tissue;
• improves oxygen access at the cellular level;
• prevents the development of depression;
• replenishes energy reserves;
• stabilizes sleep, balances emotional state.

For women

The beneficial qualities for the female body are due to the phytoestrogens, isoflavones and vitamin E included in the composition.

Phytoestrogens are very similar in quality to female sex hormones. Regular use of the product throughout the entire period of menopause helps reduce discomfort. Phytoestrogens will replenish the existing estrogen deficiency, so the woman will feel hot flashes, general malaise, and fever to a lesser extent.

Isoflavones reduce the likelihood of developing breast cancer , and also prevent the appearance of malignant tumors in the reproductive organs.

Isoflavones reduce the likelihood of developing breast cancer

Vitamin E helps restore the structure of nails and hair, helps restore the skin to its former elasticity and smoothes out fine wrinkles.

When used as part of cosmetic masks, a protective film is created on the skin, preventing the negative effects of external factors. As a result, epidermal cells retain their moisture, which significantly slows down the aging process.

For men

There is some controversy regarding the benefits for men's health. But all opinions agree on one thing: the product has a beneficial effect if you have problems with excess weight, which is achieved by stabilizing hormonal levels.

But teenagers and non-obese men should avoid introducing it into their diet, as the product can negatively affect hormonal levels and the functioning of the reproductive organs.

Benefits for weight loss

The product helps to quickly saturate the body, so nutritionists recommend drinking it for weight loss. By consuming it between meals, as well as replacing snacks with it, you can achieve the desired result without feeling hungry.

At the same time, the body receives the necessary substances in sufficient quantities with a minimum calorie content, since all components are in an accessible and easily digestible form.

To make weight loss enjoyable, it is recommended to prepare special cocktails.

Options for combining additional components with soy milk:

• lemon, kiwi, parsley, honey, mint;
• red pepper, cinnamon, ginger;
• pineapple, grapefruit.

To prepare the drink, you should mix the proposed ingredients and beat thoroughly with a blender. You should drink the resulting product before breakfast, as well as between lunch and dinner. You can dilute your diet with vegetable tofu cheese.

By following this regimen, you can get rid of 3-5 kg ​​within 30 days. You can improve your results by adding physical exercise.

Is it possible while breastfeeding?

The presence of phytoestrogens in the composition can negatively affect the quality of breast milk. It is not recommended to use the product during breastfeeding.

The presence of phytoestrogens in the composition can negatively affect the quality of breast milk

Also, the content of isoflavones can cause hormonal imbalance in the mother’s body, which is unacceptable during the recovery period after childbirth.

For children

The product can be given to children over 5 years of age. The high protein content helps meet the growing body's need for this component.

But it is recommended to use vegetable liquid for children enriched with calcium: this combination will strengthen bone tissue and contribute to the full development of the child.

How is soy milk different from regular milk?

Milk was first tasted by ancient people who managed to tame a wild goat. After this, 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 were the first to drink such a herbal and healthy drink. According to ancient legend, its creator was Liu An, a Chinese philosopher. This man's mother loved soybeans, but as she grew older, she lost almost all her teeth. Therefore, she could not enjoy them, which caused her some suffering. Then the loving son figured out how to make a drink from the beans. This is how soy milk appeared, which many people liked.

Distinctive characteristics of soy milk from regular milk:

• it is obtained by processing a legume plant - soy;
• it does not contain lactose;
• milk is lower in calories, since it contains a minimum of fat;
• the color is a little darker, it looks more like regular melted butter;
• the product does not contain cholesterol;
• it has a rather pleasant smell;
• the taste is sweeter, notes inherent in legumes are felt.

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

Which milk is healthier: soy or cow's milk?

Until now, scientists have not come to a unanimous opinion which milk is better and has greater beneficial qualities - soy or regular milk.

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

All things considered, regular milk is a good source of nutrients and nutrients.

If the human body is not able to process lactose, then soy milk will be an excellent alternative to regular milk. A person who drinks 1–2 glasses of this drink per day and eats at least one serving of a cereal dish will receive the amino acids and other beneficial elements necessary for health.

These products contain a sufficient amount of elements necessary for the body to function properly.

The influence of the origin of the product on its properties

The growing conditions for soybeans, which are used in the production of the drink, significantly affect the quality of the final product.

Often, producers primarily use genetically modified crops. How dangerous this is to human health and what risks it carries is still unknown.

Studies have not been able to reveal the impact of such crops on human health. There is an opinion that they reduce human immunity and provoke the development of allergies.

Also alarming is the ability of soy to absorb dangerous chemical compounds from the environment, such as mercury and lead. If the cultivation of a crop was carried out with disregard for environmental standards, then its benefits are very doubtful.

Powdered vegetable milk will be useful if no chemical additives were used during its preparation. In this case, it retains all its beneficial properties. But often it contains substances that prevent the powder from clumping into clumps, which negatively affects the quality.

Powdered soy milk: benefits and harms

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

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

This milk also does not contain lactose and cholesterol, but it contains a large amount of protein. Its beneficial properties are identical to regular soy milk, so it is used by vegetarians, people with contraindications to lactose, allergy sufferers and those trying to lose weight.

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

It is powdered milk that is used to prepare porridges and various mixtures 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 under 5 years of age.

Powdered soy milk cannot cause any particular harm to the body if consumed correctly, taking into account all acceptable standards.

Many experts argue that the dry powder contains more concentrates, flavors, and emulsifiers, so it is not recommended for use by people with allergies or those with chronic gastrointestinal diseases. There is an opinion that abuse of this product can lead to hormonal imbalances, so it is prohibited for pregnant and lactating women, as well as those with cancer.

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Application in cosmetology

Many cosmetic brands use this product in the production of cosmetics that slow down the aging process of the skin. The antioxidant property can also be used at home. The easiest option is to wipe clean skin. The procedure improves nutrition at the cellular level and restores the tone of the epidermis.

To eliminate facial wrinkles and give the skin freshness, it is recommended to use masks. For oily skin - with the addition of vegetables and fruits, and for dry and sensitive skin - with vegetable oil.

How to make plant-based milk at home

While it is possible to buy bean derivatives in large cities, in regions remote from the center it is very difficult. Therefore, we will tell you how to prepare soy milk in your own kitchen at home from beans.

It tastes no worse than the factory version.

First, let's stock up on soybeans. They can be purchased at health food stores. Take one kilogram and soak it in warm water. Let stand for about two hours, and then drain the water. The beans become soft.

We load them into a blender and grind them to a homogeneous paste. Place the mixture in a saucepan and fill with water. There should be twice as much water in volume as “vegetable porridge”. Cook the mixture over low heat until tender (about 30-40 minutes). Then the liquid needs to be cooled and carefully drained, and then filtered. This is soy milk.

It is usually stored in the refrigerator. If desired, you can make yogurt by diluting the starter in milk. It will be tastier if you add vanillin or honey, as well as chocolate.

When it is not possible to constantly buy beans, then dry soy extract is quite suitable. Kefir and Tofu cheese are also made from it.

If you are allergic to animals, dairy and plant products are used in baking and for cooking milk soups; they go well in puddings and jelly. And the porridges and casseroles turn out simply wonderful. Housewives who have been involved in plant-based cooking for a long time claim that these products go well with bananas, apples, pears, citrus fruits, raspberries, and strawberries. The soy-based nut drink turns out to be very tasty.

Mashed potatoes and omelettes are indistinguishable from those made from cow's cream and milk. When you are on a diet and make all the products from plant derivatives at home, remember that the calcium content in them is less than what the body needs. Consult your doctor. He will prescribe calcium-containing medications.

Recipe for pumpkin porridge with homemade soy milk

• Prepare one liter of drink.
• Take a glass of millet or rice cereal.
• Remove the tough skin and seeds from the small pumpkin and then cut into small pieces.
• The pumpkin pulp is poured with water and boiled until it softens.
• After this, drain the water and grind the pumpkin in a blender.
• The milk is put on the fire, heated, and the washed cereal is poured into it, boiled until tender.
• The pumpkin mass is mixed with boiling porridge, butter to taste, salt and sugar are added. The latter can be replaced with honey.
• The porridge is ready.

Chemical composition

This product has a very diverse chemical composition.

It contains the following substances:

The structure of soy proteins is very similar to animal proteins. Therefore, soy products are present in the diet of vegetarians.

Harm and contraindications

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

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

Phytoestrogens can cause hormonal disruption not only in women, but also in men. Many experts are inclined to the theory that frequent consumption of soy milk is contraindicated for men. It can cause decreased erection and male infertility. This component of soy milk can disrupt the functioning of the endocrine system, so the product is not recommended for use by children in adolescence, as well as people with problems with the thyroid gland.

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

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

Excessive consumption of soy milk can cause poor blood clotting, problems with the prostate gland, intestinal disorders, and problems with the stomach gland.

If you drink soy milk and use it in cooking in moderation, there will be no particular harm to your health.

How to make soy milk at home

Soy milk can serve as an alternative to traditional forms of milk. Despite the fact that the product has nothing to do with cow's or goat's milk, the finished dishes have a similar taste.

Soy milk recipe

Natural soy milk without preservatives, dyes, flavors, or sugars can be used as an ingredient in cooking or cosmetic purposes. A product prepared with your own hands will give you confidence in the composition.

Components that will need to be prepared and measured in advance:

• soybeans/two hundred grams;
• water/one liter.

Manufacturing instructions:

1. Combine soybeans with water and leave for six to twelve hours. The water should be changed every two hours. This will help avoid saturating the milk with extraneous flavors. The husks that fall on top should be removed.
2. After the specified time period, the culture will increase in size; it must be washed well with water before the next stage.
3. Place the resulting mass in a blender container, add water so that it covers the surface of the soybeans.
4. Place the puree mass in a heat-resistant bowl and put on fire, bring to a boil, cook for twenty-five minutes, eliminating any foam that forms.
5. Place several layers of gauze on the neck of a liter or two-liter container, pass the resulting mass through the gauze, and squeeze it out.
6. The yield is six hundred milliliters, the storage time in a dark place protected from sunlight is 72 hours.

Pancakes with soy milk

How to select and store soy milk

Soy milk is rarely included in the daily diet. Therefore, when purchasing a product, certain doubts arise. To choose high-quality milk, you need to pay attention to the following parameters:

1. Compound.
   It is better if it contains only 2 elements - water and soy (soy extract). Additional components are vitamins and minerals. Manufacturers often add various flavorings to improve taste and emulsifiers. This milk can cause allergic reactions, so you should not buy it.
2. Package.
   The product must be placed in opaque packaging. When exposed to sunlight and other light sources, beneficial substances tend to be destroyed, which leads to spoilage of soy milk. The most common packaging material is tetra bag.
3. Best before date.
   This indicator should not exceed 1 year.
4. Color.
   After opening the package, it is better to pour the milk into a glass. This way you can determine its color. It should be white (less often with a creamy tint) and opaque.

Milk made from soybean cake is considered to be the lowest in quality and energy value. Evidence of this is the inscription on the packaging - isolated soya protein. It is better to refuse to purchase it.

Soy milk is stored in the refrigerator at optimal temperature conditions for no more than 5 days. Soy milk prepared at home can be stored there, but not more than 3 days. When the product begins to deteriorate, it becomes noticeable - separation occurs, and an unpleasant odor may occur.

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Consumption of soy milk during pregnancy and breastfeeding

During pregnancy, on the contrary, it is recommended to avoid soy milk due to the presence of isoflavonoids in it. They reduce the activity of the thyroid gland, which can cause hormonal imbalance, and this is unacceptable during pregnancy.

During lactation, it is recommended that women who have a tendency to low blood pressure and have kidney problems avoid milk. There is another reason for refusal during this period - the high risk of a child becoming allergic to a soy product.

Beneficial properties of soy milk vitamins and minerals

The main benefit of soy milk for the human body is protein saturation.
Soy protein can be compared to meat and egg proteins. It is rich in amino acids, which help form muscle mass and regulate metabolic processes in the body. Amino acids also play an important role in improving brain activity, in particular, helping to improve memory. The vitamins contained in the product help the synthesis of hormones that are responsible for restoring the structure of the skin. They improve the structure of nails and hair.

The product is of particular value to the elderly. It prevents the appearance of plaques and promotes the body's production of collagen. Milk prevents the development of osteoporosis, and if it is present, helps reduce pain.