Table of ContentsView AllTable of ContentsHow Is It Made?NutritionBenefitsDownsidesIs It Bad for You?
Table of ContentsView All
View All
Table of Contents
How Is It Made?
Nutrition
Benefits
Downsides
Is It Bad for You?
Soy, a versatile and nutrition-packed legume, has become a staple in the world of plant-based diets and alternative milk options.Soy milk, in particular, is a well-known plant-based beverage known for its high nutritional profile. Rich in protein and low in calories, soy milk may offer an array of benefits, such as aiding in the reduction of high blood pressure, lowering cholesterol, combating inflammation, preventing hormone-related cancers, and much more.
However, while soy milk is a nourishing choice for many, it may not be suitable for everyone.In this article, we will explore the pros and cons of soy milk to help you make an informed decision that aligns with your dietary needs and preferences.
barleyman / Getty Images.
How Is Soy Milk Made?
To make soy milk at home, you begin with either regular or germinated soybeans. The process involves cleaning, soaking, and mixing the soybeans with water (at a 9-to-1 ratio, meaning 9 parts water for 1 part soybeans).
There are two methods for making soy milk: One is similar to using a regular blender, and the other employs a specialized soy milk maker. In both methods, the soaked soybeans and water are processed to create a thick soy slurry.
Here are the steps on how to make soy milk:
Soy Milk Nutrition
Soy milk has a wide range of nutritional benefits, some of which include:
Additionally, soy milk contains compounds called isoflavones, which are phytoestrogens that may offer potential health benefits, such as reducing the risk of certain cancers.
According to the U.S. Department of Agriculture (USDA), 1 cup of soy milk contains the following nutrients:
Potential Soy Milk Health Benefits
The array of potential health benefits associated with the consumption of soy milk, from heart health to bone strength, is as follows.
May Improve Cholesterol
Additionally, soy milk is naturally low in saturated fats, further contributing to its potential to promote a healthier lipid profile when incorporated into a balanced diet.
May Reduce High Blood Pressure
A 2021 systematic review and meta-analysis looked at how soy can affect blood pressure. Soy, it appears, may reduce blood pressure due to its isoflavones.Isoflavones help enhance the functioning of blood vessels, promoting relaxation and ultimately contributing to lowering blood pressure.
May Lower Inflammation
May Support Weight Maintenance
Soy may support weight maintenance through several mechanisms. First, it’s a rich source of protein, which can promote a feeling of fullness and reduce overall calorie intake and aid in weight control.Consuming soy protein can also improveinsulin resistance, which is when the body does not respond to insulin as it should.
Improved Heart Health
Research suggests that including soy-rich foods, including tofu and soy milk, in one’s diet may offer unexpected benefits for heart health. Isoflavones have been linked to a reduced risk of heart disease, particularly among younger women and postmenopausal women not taking hormones.
One study, which examined data from 200,000 individuals, revealed that consuming at least one serving of tofu a week was associated with an 18% lower risk of heart disease compared to those who rarely ate tofu.
While these findings are promising, experts emphasize that overall diet quality, exercise, family history, and lifestyle habits also play crucial roles in heart health, making isoflavone and soy-rich foods a healthy component of a balanced diet rather than a magic bullet for preventing heart disease.
Reduced Menopause Symptoms
Soy may help alleviate menopausal symptoms due to its rich content of isoflavones, which are natural plant compounds with estrogen-like properties. These isoflavones, particularly genistein and daidzein, can bind to estrogen receptors in the body.
This may help balance hormonal fluctuations during menopause and prevent menopausal symptoms, including:
Potential Soy Milk Downsides
With the exception of individuals withsoy allergies, soy is generally regarded as a safe dietary choice. In addition, while research has shown the safety of short-term use of soy protein supplements and isoflavone-rich soy extracts, the long-term safety remains uncertain.
Some potential soy milk downsides may include:
In addition, current evidence suggests that soy foods are safe for women with a history of breast cancer or those at risk. Still, the safety of soy isoflavone supplements for this group remains uncertain.
Consuming too much soy during pregnancy may pose risks due to potential harm to the fetus from soy’s estrogen-like compounds. The safety of higher soy consumption while breastfeeding still needs to be understood.Talk to your healthcare provider to see if soy milk is safe during pregnancy and breastfeeding.
Is Soy Milk Bad for You?
While soy milk is generally considered safe and nutritious, there are some individuals who may want to limit or avoid it, including those with the following health issues:
If you have any concerns, reach out to your healthcare provider or a registered dietitian to determine the most appropriate dietary choices for your individual needs.
Summary
Soy milk is a versatile and nutritious plant-based option with numerous health benefits, including potential improvements in cholesterol levels, reduced risk of high blood pressure, inflammation control, support for weight management, and even relief from menopausal symptoms. However, while soy milk is generally safe, it might not suit everyone. Individuals with soy allergies should avoid soy products. Those with thyroid issues or parents of infants should exercise caution in soy use.
Anyone with specific health concerns should consult a healthcare provider or registered dietitian for personalized dietary recommendations. Overall, soy milk can be a valuable addition to a balanced diet, but making informed choices based on individual health needs and preferences is essential.
18 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Rizzo G, Baroni L.Soy, soy foods and their role in vegetarian diets. Nutrients. 2018; 10(1):43. doi.org/10.3390/nu10010043MedlinePlus.Soy.National Center for Complementary and Integrative Health.Soy.Mollakhalili-Meybodi, N., Arab, M. & Zare, L.Harmful compounds of soy milk: Characterization and reduction strategies. J Food Sci Technol 59, 3723–3732 (2022). doi.org/10.1007/s13197-021-05249-4Jiang S, Cai W, Xu B.Food quality improvement of soy milk made from short-time germinated soybeans. Foods. 2013; 2(2):198-212. doi:10.3390/foods2020198United States Department of Agriculture.Soy milk.MedlinePlus.Dietary fats explained.MedlinePlus.Potassium.United States Department of Agriculture.What advice do you have for people who can’t or don’t drink milk?Ramdath DD, Padhi EMT, Sarfaraz S, Renwick S, Duncan AM. Beyond theCholesterol-lowering effect of soy protein: A review of the effects of dietary soy and its constituents on risk factors for cardiovascular disease. Nutrients. 2017; 9(4):324. doi:10.3390/nu9040324Zahra Mosallanezhad,et al.Soy intake is associated with lowering blood pressure in adults: A systematic review and meta-analysis of randomized double-blind placebo-controlled trials. Complementary Therapies in Medicine. 2021;59:102692. doi.org/10.1016/j.ctim.2021.102692Kim I-S.Current perspectives on the beneficial effects of soybean isoflavones and their metabolites for humans. Antioxidants. 2021; 10(7):1064. doi:10.3390/antiox10071064Velasquez MT, Bhathena SJ.Role of dietary soy protein in obesity. Int J Med Sci 2007; 4(2):72-82. doi:10.7150/ijms.4.72.Ma L, Liu G, Ding M, et al.Isoflavone intake and the risk of coronary heart disease in us men and women: Results from 3 prospective cohort studies. Circulation. 2020;141(14):1127-1137.Ahsan,M.Mallick,A.K.,(2017).The effect of soy isoflavones on the menopause rating scale scoring in perimenopausal and postmenopausal women: A pilot study. J Clin of Diagn Res. 11(9), FC13-FC16. doi.org/10.7860/JCDR/2017/26034/10654American College or Allergy , Athma, and Immunology.Soy.Otun, J., Sahebkar, A., Östlundh, L. et al. SystematicReview and Meta-analysis on the Effect of Soy on Thyroid Function.Sci Rep 9, 3964 (2019). https://doi.org/10.1038/s41598-019-40647-xTesta I, Salvatori C, Di Cara G, et al.Soy-based infant formula: are phyto-oestrogens still in doubt?Front Nutr. 2018;5:402258. doi.org/10.3389/fnut.2018.00110
18 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Rizzo G, Baroni L.Soy, soy foods and their role in vegetarian diets. Nutrients. 2018; 10(1):43. doi.org/10.3390/nu10010043MedlinePlus.Soy.National Center for Complementary and Integrative Health.Soy.Mollakhalili-Meybodi, N., Arab, M. & Zare, L.Harmful compounds of soy milk: Characterization and reduction strategies. J Food Sci Technol 59, 3723–3732 (2022). doi.org/10.1007/s13197-021-05249-4Jiang S, Cai W, Xu B.Food quality improvement of soy milk made from short-time germinated soybeans. Foods. 2013; 2(2):198-212. doi:10.3390/foods2020198United States Department of Agriculture.Soy milk.MedlinePlus.Dietary fats explained.MedlinePlus.Potassium.United States Department of Agriculture.What advice do you have for people who can’t or don’t drink milk?Ramdath DD, Padhi EMT, Sarfaraz S, Renwick S, Duncan AM. Beyond theCholesterol-lowering effect of soy protein: A review of the effects of dietary soy and its constituents on risk factors for cardiovascular disease. Nutrients. 2017; 9(4):324. doi:10.3390/nu9040324Zahra Mosallanezhad,et al.Soy intake is associated with lowering blood pressure in adults: A systematic review and meta-analysis of randomized double-blind placebo-controlled trials. Complementary Therapies in Medicine. 2021;59:102692. doi.org/10.1016/j.ctim.2021.102692Kim I-S.Current perspectives on the beneficial effects of soybean isoflavones and their metabolites for humans. Antioxidants. 2021; 10(7):1064. doi:10.3390/antiox10071064Velasquez MT, Bhathena SJ.Role of dietary soy protein in obesity. Int J Med Sci 2007; 4(2):72-82. doi:10.7150/ijms.4.72.Ma L, Liu G, Ding M, et al.Isoflavone intake and the risk of coronary heart disease in us men and women: Results from 3 prospective cohort studies. Circulation. 2020;141(14):1127-1137.Ahsan,M.Mallick,A.K.,(2017).The effect of soy isoflavones on the menopause rating scale scoring in perimenopausal and postmenopausal women: A pilot study. J Clin of Diagn Res. 11(9), FC13-FC16. doi.org/10.7860/JCDR/2017/26034/10654American College or Allergy , Athma, and Immunology.Soy.Otun, J., Sahebkar, A., Östlundh, L. et al. SystematicReview and Meta-analysis on the Effect of Soy on Thyroid Function.Sci Rep 9, 3964 (2019). https://doi.org/10.1038/s41598-019-40647-xTesta I, Salvatori C, Di Cara G, et al.Soy-based infant formula: are phyto-oestrogens still in doubt?Front Nutr. 2018;5:402258. doi.org/10.3389/fnut.2018.00110
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Rizzo G, Baroni L.Soy, soy foods and their role in vegetarian diets. Nutrients. 2018; 10(1):43. doi.org/10.3390/nu10010043MedlinePlus.Soy.National Center for Complementary and Integrative Health.Soy.Mollakhalili-Meybodi, N., Arab, M. & Zare, L.Harmful compounds of soy milk: Characterization and reduction strategies. J Food Sci Technol 59, 3723–3732 (2022). doi.org/10.1007/s13197-021-05249-4Jiang S, Cai W, Xu B.Food quality improvement of soy milk made from short-time germinated soybeans. Foods. 2013; 2(2):198-212. doi:10.3390/foods2020198United States Department of Agriculture.Soy milk.MedlinePlus.Dietary fats explained.MedlinePlus.Potassium.United States Department of Agriculture.What advice do you have for people who can’t or don’t drink milk?Ramdath DD, Padhi EMT, Sarfaraz S, Renwick S, Duncan AM. Beyond theCholesterol-lowering effect of soy protein: A review of the effects of dietary soy and its constituents on risk factors for cardiovascular disease. Nutrients. 2017; 9(4):324. doi:10.3390/nu9040324Zahra Mosallanezhad,et al.Soy intake is associated with lowering blood pressure in adults: A systematic review and meta-analysis of randomized double-blind placebo-controlled trials. Complementary Therapies in Medicine. 2021;59:102692. doi.org/10.1016/j.ctim.2021.102692Kim I-S.Current perspectives on the beneficial effects of soybean isoflavones and their metabolites for humans. Antioxidants. 2021; 10(7):1064. doi:10.3390/antiox10071064Velasquez MT, Bhathena SJ.Role of dietary soy protein in obesity. Int J Med Sci 2007; 4(2):72-82. doi:10.7150/ijms.4.72.Ma L, Liu G, Ding M, et al.Isoflavone intake and the risk of coronary heart disease in us men and women: Results from 3 prospective cohort studies. Circulation. 2020;141(14):1127-1137.Ahsan,M.Mallick,A.K.,(2017).The effect of soy isoflavones on the menopause rating scale scoring in perimenopausal and postmenopausal women: A pilot study. J Clin of Diagn Res. 11(9), FC13-FC16. doi.org/10.7860/JCDR/2017/26034/10654American College or Allergy , Athma, and Immunology.Soy.Otun, J., Sahebkar, A., Östlundh, L. et al. SystematicReview and Meta-analysis on the Effect of Soy on Thyroid Function.Sci Rep 9, 3964 (2019). https://doi.org/10.1038/s41598-019-40647-xTesta I, Salvatori C, Di Cara G, et al.Soy-based infant formula: are phyto-oestrogens still in doubt?Front Nutr. 2018;5:402258. doi.org/10.3389/fnut.2018.00110
Rizzo G, Baroni L.Soy, soy foods and their role in vegetarian diets. Nutrients. 2018; 10(1):43. doi.org/10.3390/nu10010043
MedlinePlus.Soy.
National Center for Complementary and Integrative Health.Soy.
Mollakhalili-Meybodi, N., Arab, M. & Zare, L.Harmful compounds of soy milk: Characterization and reduction strategies. J Food Sci Technol 59, 3723–3732 (2022). doi.org/10.1007/s13197-021-05249-4
Jiang S, Cai W, Xu B.Food quality improvement of soy milk made from short-time germinated soybeans. Foods. 2013; 2(2):198-212. doi:10.3390/foods2020198
United States Department of Agriculture.Soy milk.
MedlinePlus.Dietary fats explained.
MedlinePlus.Potassium.
United States Department of Agriculture.What advice do you have for people who can’t or don’t drink milk?
Ramdath DD, Padhi EMT, Sarfaraz S, Renwick S, Duncan AM. Beyond theCholesterol-lowering effect of soy protein: A review of the effects of dietary soy and its constituents on risk factors for cardiovascular disease. Nutrients. 2017; 9(4):324. doi:10.3390/nu9040324
Zahra Mosallanezhad,et al.Soy intake is associated with lowering blood pressure in adults: A systematic review and meta-analysis of randomized double-blind placebo-controlled trials. Complementary Therapies in Medicine. 2021;59:102692. doi.org/10.1016/j.ctim.2021.102692
Kim I-S.Current perspectives on the beneficial effects of soybean isoflavones and their metabolites for humans. Antioxidants. 2021; 10(7):1064. doi:10.3390/antiox10071064
Velasquez MT, Bhathena SJ.Role of dietary soy protein in obesity. Int J Med Sci 2007; 4(2):72-82. doi:10.7150/ijms.4.72.
Ma L, Liu G, Ding M, et al.Isoflavone intake and the risk of coronary heart disease in us men and women: Results from 3 prospective cohort studies. Circulation. 2020;141(14):1127-1137.
Ahsan,M.Mallick,A.K.,(2017).The effect of soy isoflavones on the menopause rating scale scoring in perimenopausal and postmenopausal women: A pilot study. J Clin of Diagn Res. 11(9), FC13-FC16. doi.org/10.7860/JCDR/2017/26034/10654
American College or Allergy , Athma, and Immunology.Soy.
Otun, J., Sahebkar, A., Östlundh, L. et al. SystematicReview and Meta-analysis on the Effect of Soy on Thyroid Function.Sci Rep 9, 3964 (2019). https://doi.org/10.1038/s41598-019-40647-x
Testa I, Salvatori C, Di Cara G, et al.Soy-based infant formula: are phyto-oestrogens still in doubt?Front Nutr. 2018;5:402258. doi.org/10.3389/fnut.2018.00110
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