I avoid whole milk and any dairy items in general because they tend to break out acne and make me flare up. I have looked for alternatives for the last few years, and plant-based milk seems like a godsend item. Throughout the week, I have my coffee six days a week with plant-based milk and only one day with whole milk or skim milk. In my search for the best plant-based milk, I have come across soy and soya milk. However, I have also been discouraged from trying it by many health gurus online. On the other hand, some people swear by soy milk.
Here, I will present the case for both sides: Is soy milk good for you or bad for you? Let’s explore both sides. I think this article can give you better insights next time you are grocery shopping.
As I said, whole cow milk gives me acne breaks and inflammation. So, I also shared my experience with a few soy milk brands I tried. Being from North Carolina, soy production has been increasing over the years, especially in the eastern side.
In this article, I also shared some scientific concerns regarding soy and soya milk.
You must always know what goes into your food. Many people don’t bother about the science. But I always read the labels, learn from food experts, and google about the good or bad effects of each ingredient.
This has helped me to avoid highly processed food and get better digestive and skin health!
Is Soy and Soya Milk the Same Thing?
Yes, the names may sound confusing to some. But soy and soya milk mean the same thing and are made following the exact procedure. Now the question is: Is soymilk good for you?
What Do the Naysayers Say About Soy Milk?
- Hormonal Concerns: Some worry that soy’s phytoestrogens may interfere with hormone levels, although evidence is not clinically significant.
- Allergies: Soy is a common allergen and can trigger reactions in sensitive individuals. People with hives and digestive issues should stay away from soy milk.
- Can Cause Cancer: This concern originated from animal studies conducted 20 years ago, but numerous European studies have since found no direct correlation between cancer and soy milk consumption. So, this is largely a myth.
- Infertility: Since soy milk contains a high amount of isoflavones, which have estrogenic activity, there was concern it could reduce testosterone and fertility in men. However, no studies to date confirm this relation. For isoflavones to affect hormone health, one would have to consume more than 40 mg daily, which would require drinking soy milk or eating soy-based products three or more times a day.
- High Omega-6 Content: Foods high in omega-6 fatty acids can cause inflammation, but research on this topic remains mixed.
- Nutrient Deficiency: Excessive soy consumption in an iron-deficient environment can inhibit thyroxin. However, for people without iodine deficiency, there should be no problem with hypothyroidism.
Benefits of Soy and Soya Milk
- High Protein Content: I aim to consume protein with every meal. My target is 0.8 grams of protein per kilogram of body weight, which means I need around 48 grams of protein each day. One cup of soy milk provides 10 grams of protein, making it an excellent option comparable to cow’s milk.
- Gut-Friendly: Soy milk promotes good gut bacteria.
- Bone Density: It improves bone density, which is especially important for women.
- Heart Health: Studies suggest that soy may help reduce cholesterol levels, lowering the risk of heart disease.
- Lactose-Free Option: Soy milk is a great choice for people who are lactose intolerant or looking to avoid dairy like me.
The Verdict
The verdict on soy and soya milk often depends on individual health needs, so consulting with a healthcare professional is key. The concerning points about soy milk have not been proven scientifically just yet or have very minimal clinical significance.
Now that I have debunked some of the myths surrounding soy milk, let’s talk about which one I use. I look for options that are not loaded with sugar and are made from non-GMO soybeans. I use these varieties in my coffee, smoothies, and desserts.
There Are 2 Brands I Usually Go For
1. Eden Organic Original Soymilk
This is my go-to option when I’m looking for organic soymilk. Around 90% of North American soy products are GMO, which is why this non-GMO milk is a staple in my kitchen. I usually grab a carton from Wegmans for $4.39++. Whole Foods used to carry it, but unfortunately, it’s no longer available there. Luckily, it can still be purchased online.
The variant I use contains added sugar because, honestly, sometimes I just want my coffee to be a little sweeter—it’s my way of treating myself! If you’re looking to avoid the 5 grams of added sugar, there’s also an unsweetened option. The brand offers a total of seven different soymilk variants, giving you plenty of flavors to explore.
One of the biggest advantages of this milk is its high protein content. I get 10 grams of protein per serving, which makes up about 20% of my daily protein goal.
However, something to keep in mind is the isoflavone content. According to the carton, each serving contains 69 mg of isoflavones, which exceeds the recommended threshold of 40 mg/day and could potentially cause minor hormonal imbalances. Because of this, I limit myself to half a serving per day to stay within a safe range.
2. Westsoy Organic Soymilk
In terms of texture and taste, both Westsoy and Eden Organic soymilks are quite similar. Even their color looks the same. Like Eden, Westsoy is a shelf-stable milk, and I usually grab it from Wegmans. But for convenience, I often order it online.
Each 240 mL serving of Westsoy contains less isoflavone than Eden’s variant—46 mg compared to 69 mg. This makes it a slightly better option if you’re mindful of your isoflavone intake. It’s also lower in calories since it’s unsweetened. The only downside is that it has 1 gram less protein per serving, offering 9 grams instead of 10 grams.
The price is similar to Eden’s soymilk, so it really comes down to preference and nutritional needs.
How You Can Make Soy Milk at Home
What I Use
- 2 cups of dried soybeans
- 6 cups of water for blending
- Optional: A little coconut sugar, dates, or vanilla if I’m in the mood for a sweet treat
How I Make It
- Soak the Soybeans
First, I clean and rinse the soybeans, then let them soak overnight. By morning, they’re plump and soft. This step is essential because dried soybeans won’t blend effectively without soaking. - Rinse Again
After soaking, I rinse them once more to remove any bitterness. It may seem like a small step, but it really makes a difference in the final taste. - Blend the Soybeans
I toss the soaked beans into my blender with about six cups of water. It takes just one or two minutes to blend until everything becomes smooth and creamy. - Strain the Mixture
I pour the blended mixture through a cheesecloth, squeezing it well. The leftover pulp, known as okara, is a great source of fiber and can be used in savory dishes, so I usually save it for later. - Boil the Soymilk
I bring the strained liquid to a boil and let it simmer for 15-20 minutes. I stir occasionally to prevent sticking, and if any foam forms, I skim it off the top. I have been told this is an important step, as this step helps in making the plant protein more digestible. - Add Some Flavor
If I’m in the mood for something sweet, I stir in a bit of date paste, coconut sugar, or vanilla while it’s simmering. - Cool and Store
Once the soymilk has cooled, I pour it into a jar and store it in the fridge. It stays fresh for 4-5 days, though I usually finish it long before then!
I hope you have found the answer to the question: Is soymilk good for you?Besides, talk to a doctor if you have any chronic diseases. It is important to talk to a doctor when you decide to change your diet if you suffer from any chronic disease. Food is medicine. Period. So, make sure to take the right food based on your condition and metabolism.
If you want to know more about using plant-based milk for coffee, read our previous blog post.
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