Soy milk: useful properties and contraindications

The useful properties of cow's or goat's milk are known to everyone. But many people can not enjoy this wonderful drink and products made from it because of lactose intolerance or other health problems. Vegetarians also refuse to consume milk. In this case, the best substitute is a soy product. This drink is of plant origin and has many beneficial properties.

How soy milk differs from conventional milk

Milk was first tasted by ancient people who were able to tame the wild goat. After that, cow's and goat's milk became an indispensable product for many people. Because this natural drink contains a lot of useful substances and is a source of calcium.

Soy milk also has a long history. It is believed that the first to drink such a vegetable and healthy drink were the Chinese. According to ancient legend, its creator was Liu An - Chinese philosopher. His mother was very fond of soybeans, but with age she lost almost all her teeth. Therefore, she could not enjoy them, which caused her certain suffering. So her loving son came up with the idea of making a drink out of the beans. That's how soy milk was born, which many people liked.

The distinguishing characteristics of soy milk from conventional milk:

• It is obtained by processing a leguminous plant, the soybean;
• it does not contain lactose;
• milk is less caloric because it contains a minimum of fat;
• the color is a little darker, it is more reminiscent of normal ghee;
• the product does not contain cholesterol;
• it has a rather pleasant smell;
• the taste is sweeter, you can feel the notes inherent in legumes.

The consistency of soy milk is similar to diluted cow's milk. But this doesn't diminish its nutritional value.

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

Researchers are still divided over which milk is healthier, soy milk or conventional milk.

1. Cow's milk is high in calcium: one cup provides 30-35% of an adult's daily allowance. Soy milk is fortified with additional calcium. This occurs during the processing of the beans.
2. There is enough protein in soy milk: 100 g of the product has 3.5 g of protein.
3. This product, unlike the usual milk, does not contain a lot of fat and carbohydrates, so it is considered low-calorie. There are only 2-2.5 g of fats in 100 g. Since the product is of vegetable origin, this element does not contribute to the increase in blood cholesterol. In 100 g of cow's milk - 6 g of carbohydrates, and in soy milk - only 2 g.
4. Cow's milk is rich in B vitamins; one cup contains 45% of the daily norm for an adult body.

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

If the human body is unable to process lactose, soy milk is an excellent alternative to regular milk. A person who drinks 1-2 glasses of such a drink in a day and eats at least one serving of cereal milk will get amino acids and other useful elements necessary for health.

These products contain a sufficient number of elements necessary for the proper functioning of the body.

Composition and calories

The main advantage of the chemical composition over other plant foods is the presence of 8 amino acids. Soy milk contains 32-35% protein, which is of natural plant origin. Fats are represented by unsaturated acids, which makes this product both nutritious and low-calorie.

There is a sufficient number of vitamins, minerals, acids:

1. Vitamin E, which has antioxidant properties, thanks to which the product has the ability to slow the aging process and reduce the risk of tumors.
2. Vitamins B6, B12, B1, which normalize the nervous system. Therefore, the product is recommended for disorders of the emotional state of a person. B9 (folic acid) promotes normal cell growth and preservation of DNA integrity and prevents the formation of malignant tumors.
3. Vitamin A (retinol) is found in small amounts.
4. Iron, magnesium, potassium contribute to the normalization of the endocrine system, improve liver function.

Unlike cow's milk, which is a natural source of calcium, soy milk contains a small amount of this element. This element and vitamin D are added to the product during the production process.

The uniqueness of the composition is added by natural analogues of female hormones - phytoestrogens. This element causes some controversy among scientists about the benefits and harms of milk.

Lecithin, which helps normalize brain function and is the building material for liver cells, is also present in soy milk.

The presence of all these useful elements makes soy milk an indispensable source of nutrients for the body. This is especially true for vegetarians and people who are lactose intolerant. Because 100 g of the product contains 1% of carbohydrates, 2% of fats and 4% of protein that a person needs per day.

Soy milk is 1.5-2 times less caloric than usual. It contains only 45 kcal per 100 g.

What is soy milk good for?

General benefits

The elements contained in the product make it not only one of the best substitutes for conventional milk, but also have a positive effect on the body:

• normalize thyroid function, which is assisted by the isoflavones in the composition;
• Contribute to the smooth functioning of the intestines;
• Improve the metabolism in the body;
• strengthen the walls of blood vessels.

Doctors recommend drinking soy milk for people with high blood pressure, as it does not contain cholesterol, but is rich in potassium. For people suffering from obesity, this product is a source of basic energy for the body, saturating it with necessary substances, while not affecting its weight.

For women

Plant oestrogens (isoflavones) have a positive effect on the female body, maintaining hormonal normalization. Soy milk is especially useful during the menstrual cycle, as well as in the period preceding menopause.

Lecithin, phospholipids, vitamins E, C, B12 help keep the female body toned. With daily, but moderate use of soy milk, a blush appears on the face, the hair becomes naturally silky and shiny. In addition, there are many masks and creams based on soy milk that help smooth fine lines and wrinkles.

For men

This drink has a beneficial effect on the cardiovascular system, reducing the risk of heart attack, as well as arrhythmia. This is one of the important characteristics for men who hold high positions in the service. After all, nervous disorders and outbursts of negative emotions are quite frequent during the day.

The beneficial substances in soy milk can reduce the risk of prostate disease.

When pregnant

Women especially need additional vitamins and minerals during pregnancy. Soy milk is a great choice for pregnant women's daily diets. While eating it, it is necessary to adhere not only to the daily allowance, but also to remember the content of isoflavones in the product. They can provoke hypothyroidism, which has a detrimental effect on fetal development, sometimes leading to premature birth or miscarriage. Doctors do not recommend that pregnant women drink soy milk for no particular reason.

For Breastfeeding

For breastfeeding women, soy milk fortified with calcium is the best alternative if the baby or the mother herself suffer from lactose intolerance and allergic reactions. The body will get the necessary micro- and macronutrients and vitamins. But before consuming soy milk during this period, a woman should definitely consult her doctor and pediatrician.

For kids

Although soy milk contains many useful elements for the growing child's body, pediatricians do not recommend giving this product until the age of 4-5 years. If the child has allergies, or the body can not cope with lactose, it is better to use soy milk for cooking porridge or other dishes, but not to drink in its usual form.

When losing weight.

Soy milk, as well as products made on its basis, is recommended to include in the daily dietary menu. When losing weight, the human body continues to need proteins, fats and carbohydrates to function properly. Soy is valued by nutritionists for its low calorie content, but it is high in protein. The plant origin of this element contributes to better absorption by the body. Fiber, which is also present in soy milk, helps to cleanse the intestines and reduce appetite.

Soy milk powder: benefits and harms

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

Dried milk has a similar composition to liquid soy milk, because it is obtained during its processing and drying. At one stage of processing, manufacturers try to saturate the powder with missing vitamins and minerals. Therefore, very often on the package of dried milk is written a richer composition of useful substances.

Such milk also does not contain lactose and cholesterol, but it is high in protein. Its health benefits are identical to conventional soy milk, so it is consumed by vegetarians, people with lactose contraindications, people with allergies, and those looking to lose weight.

Many people prefer to use soy milk powder. It is convenient to add it to coffee or tea: put 2-3 spoons of soy milk to 100 ml of water.

It is on dried milk to prepare porridges and various mixtures for babies. But this is done only on the recommendation and permission of the pediatrician. Usually it concerns children with lactose intolerance, because soy milk is contraindicated until the age of 5.

Soy milk powder can cause no special harm to the body, if it is used correctly, taking into account all the allowable norms.

Many experts say that it is in the dry powder contains more concentrates, flavorings, emulsifiers, so it is not recommended for people with allergies, as well as those who have chronic diseases of the gastrointestinal tract. There is an opinion that the abuse of this product can lead to hormonal malfunctions, so it is forbidden to eat pregnant and lactating women, as well as those who have cancer.

The benefits of coffee with soy milk

An invigorating fragrant drink, coffee has gained its popularity for centuries. Many people like to drink it with the addition of milk. These components are perfectly combined, although the milk partially neutralizes the effect of caffeine and adds calories to the drink.

In recent years, the tradition of adding soy milk to coffee has become very popular. It is used not only by people who are allergic or lactose intolerant, but also by figure-conscious women. After all, this vegetable drink does not add calories to coffee, but it additionally saturates it with vitamin E and lecithin.

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

• does not increase blood cholesterol levels;
• increases work capacity;
• does not cause acidity and heartburn;
• softens the effect of caffeine;
• has a low caloric content.

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

Soy milk in medicine

In Russia and other European countries, soy milk is not officially used in the production of medicines. It can be found in some kinds of dietary supplements, especially those designed to prevent pathologies of the digestive system, as well as diabetes.

For Diabetes Mellitus

Polyunsaturated acids contained in soy milk have a beneficial effect on the body: they normalize cholesterol levels, thus reducing the risk of heart disease. This is why diabetics, especially those with lactose intolerance and allergies, need to consume soy milk daily.

Many experts include this drink in the therapeutic diet of diabetics (type I-II). This product has no particular effect on blood sugar levels, while being a source of additional vitamins, macro and micronutrients.

In Japan, a dietary supplement for the treatment of diabetes, Tuoti, has been developed. The main component is a product derived from soy milk - cheese. Studies have shown that Tuochi helps to inhibit the rise in blood sugar after a meal. Patients taking the drug felt much better. This dietary supplement is approved by the Ministry of Health and is sold officially in pharmacies.

Important: The glycemic index of soy milk is 30 units.

In pancreatitis

In the therapeutic diets of patients suffering from pancreatitis, soy milk and products made from it occupy the main place. This product is full of vegetable protein, which is quickly absorbed by the body. Soy milk improves the digestive process without burdening it with fats.

Lecithin prevents the formation of cholesterol plaques, reducing heart disease and atherosclerosis.

For gastritis.

Soy milk and products made from it help to fully adjust the protein in the diet of patients with gastritis and peptic ulcer disease. Useful components contained in this plant product help to normalize the motility of the digestive system, healing, as well as have an anti-inflammatory effect.

Studies have proven positive dynamics in patients with gastritis with the daily inclusion of soy milk in the diet.

Soy milk in cosmetology

Cosmetic manufacturers use the unique properties of soy milk. This product is one of the ingredients for nourishing and moisturizing masks, creams, body peelings. Thanks to the isoflavones in soy milk, cosmetics products normalize the sebaceous glands, rejuvenate the skin. The product is also used to produce sunscreen.

Soy milk-based eye cream quickly eliminates puffiness of the eyelids, dark circles and helps eliminate fine lines and wrinkles. Soy extract can be seen in foot and hand creams. The moisturizing effect of this ingredient helps to soften rough skin on the feet, as well as easily copes with dry hands.

Masks and creams based on soy milk can be prepared at home.

A mask for dry skin

Mix one tbsp of dried soymilk with one tbsp of freshly squeezed lemon juice. The resulting pasty mixture is applied to the face. Hold it for 15 minutes and then rinse it off. This mask can also be used on the hands.

Whitening mask

Orange and lemon peel pre-dry in the sun. You can simply leave it on the kitchen table for 2-3 days. Grind dry citrus peel. Mix 1 tbsp. of the resulting powder with soy milk (1-2 tbsp.). Freshly prepared mixture applied to the face. Wash off the rest after 15-20 minutes.

Moisturizing face mask

Ingredients:

• 2 tbsp. soy milk powder.
• 3 tbsp purified water.
• 1 to 2 drops of orange oil.

Dilute soy milk powder with water. The consistency should be similar to a thick sour cream. Add orange oil and stir. Apply to the cleaned face. Leave it on for 10-15 minutes. Rinse off with water. It is better to do this mask in the evening.

Hair rinse

Ingredients:

• Soy milk - 250 ml.
• Chamomile decoction - 250 ml.
• Apple cider vinegar - 5-10 drops.

Prepare a strong decoction of chamomile: 2-3 tbsp. Pour 400 ml of steep boiling water. Allow to infuse and strain. It is better to use homemade soy milk. Mix all the ingredients. Rinse your hair with this infusion after normal washing. After rinsing with warm water.

Health Hazards and Contraindications

In addition to its beneficial properties, soy milk can also have negative effects on the body.

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

Phytoestrogens can cause hormonal disruption not only in women, but also in men. Many experts are inclined to the theory that the frequent consumption of milk from soy is contraindicated for men. It can provoke erectile dysfunction and male infertility. This constituent of soy milk can disrupt the endocrine system, so the product is not recommended for children in adolescence, as well as people who have problems with the thyroid gland.

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

• Pregnant and nursing women;
• children under 5 years of age;
• People with endocrine disorders;
• patients with cancer;
• Adolescents during puberty.

Excessive consumption of soy milk can provoke poor blood clotting, prostate malfunction, intestinal disorders, and gastric problems.

If soy milk is drunk and used in cooking in moderation, there will not be much harm to health.

How to Choose and Store Soy Milk

Soy milk is rarely part of the daily diet. Therefore, there are certain doubts when buying the product. To choose high-quality milk, you need to pay attention to the following parameters:

1. Composition. It is better if it contains only 2 elements - water and soy (soy extract). Additional components are vitamins and minerals. Often manufacturers add various flavorings to improve the taste and emulsifiers. Such milk can cause allergic reactions, so you should not buy it.
2. Packaging. The product should be placed in opaque packaging. When exposed to sunlight and other sources of light, useful substances tend to break down, which leads to the deterioration of soy milk. The most common packaging material is the tetrapacket.
3. Shelf life. This figure should not exceed 1 year.
4. Color. After opening the package, it is better to pour the milk in a glass. In this way you can determine its color. It should be white (less often with a creamy hue) and opaque.

Milk made from soybean cake is considered the lowest quality and energy value. This is evidenced by the inscription on the package - isolated soya protein. It is better not to buy it.

Soya milk should be kept in the refrigerator at optimum temperature for not more than 5 days. Soy milk prepared at home is stored in the same place, but for no more than 3 days. When the product begins to spoil, it becomes noticeable - stratification occurs, there may be an unpleasant smell.

How to Make Soy Milk at Home

Soy milk is produced in all countries of the world. In China and Japan, this drink is very popular, so these countries have the most large-scale production of the product. In Russia, the production of soy milk began in the last century. But the country never entered the world market with this product. To avoid consuming a poor-quality or improperly prepared beverage, it is better to make it yourself. This process is not expensive, time-consuming and quite simple.

Recipe for making it from soybeans

1. Purchase of beans. They are sold in any supermarket. You need to carefully study the label: the beans must be natural, without any additional processing or added impurities. For the first time, you do not need to buy too many, 250 g will be quite enough.
2. Soaking. Before the cooking process, the beans should be thoroughly rinsed with water and placed in a bowl or jar. When choosing a container, you should take into account: after soaking, the volume will increase by about 2 times. Pour water, it is better to use purified drinking water. The water should cover the soybeans completely. The minimum soaking time is 8 hours, it is more convenient to do it overnight. The water must be drained 2-3 times. In this way, the finished milk will not have a flavor slightly reminiscent of peas. After the allotted time, drain the water and rinse a few more times, getting rid of the remaining husks.
3. Grinding. Clean swollen beans grind in a blender, adding gradually to the mass of purified or boiled water. You will need a total of 1 liter. Grind them several times until the mass becomes white and mush-like.
4. Boiling. Pour the resulting mass into a saucepan and put on the fire. After boiling, simmer for 15-20 minutes, constantly stirring.
5. Strain. Strain the slightly cooled pulp through gauze or a fine sieve. The result will be about 0.8 liters of milk.

To improve the taste, you can add a little vanilla, cinnamon.

There is also a second way of making milk from soybeans. The main ingredient is no longer the beans, but soy flour.

Recipe for cooking with soy flour

Ingredients:

• 750 ml of water;
• 250 grams of soy flour.

Pour the flour gradually into a saucepan with boiling water, remembering to stir constantly to avoid lumps. After boiling, simmer the mixture for 15-20 minutes. Slightly cooled mass strain, using gauze or sieve.

This method is much faster, since the stages of soaking and grinding are excluded. Each hostess can choose a more convenient way of preparation for her.

How much soy milk you can drink per day

This product is sold ready to be consumed. You can simply drink it or use it to make different dishes.

But you should not abuse soy milk so as not to harm your body. There are certain recommendations and acceptable daily rates.

1. Adults are recommended to drink up to two glasses a day. So a person will get the necessary amount of nutrients without harm. It can be milk in its pure form or any drink based on it. Excessive consumption of soy milk can have a detrimental effect on the endocrine system, as well as disrupt metabolism in the body.
2. At the age of 14 to 18 years the daily rate should not exceed 250-300 ml.
3. Children from 5 to 14 years old are not recommended to consume this product in raw form. If there is a need, it is cooked in porridges. A day you can eat no more than 100 ml. Exceeding the norm can cause a violation of the work of internal organs.

Is it possible to drink during Lent?

During Lent, it is forbidden to eat food of animal origin. Soy milk is of vegetable origin. Therefore, its consumption is allowed and even recommended, because it will help replenish the body with useful substances. The large amount of protein in this product will allow a fasting person to feel awake. But you should not abuse the product, so as not to harm the body.

Can you boil soy milk?

This product is used just like regular cow's milk. But there is no point in boiling it. It cannot have harmful germs and bacteria, like ordinary cow's milk. But you can boil porridge with it. Although many argue that it is better to cook cereals in water, and then pour soy milk (it's up to the hostess).

What can be cooked with soy milk: recipes

Plant analogue of cow's milk is used in the preparation of various dishes, desserts, baking.

Oatmeal

Ingredients:

• Oat flakes - 150 g.
• Soy milk - 300 ml.
• Sugar - 2-3 tbsp.
• Fruit - depending on preference.

Put cereal in a small saucepan and pour soy milk. Place on the stove. After boiling, reduce heat. Cook for 2-3 minutes, stirring occasionally with a spoon. Dice fruit and add to porridge. Cook for another 5-7 minutes. Remove the pot from the stove and cover. The dish should stand for another 5-8 minutes.

Pancakes

Ingredients:

• 500 ml soy milk.
• 2-3 tbsp sugar.
• 1,5-2 cups wheat flour.
• 1 tbsp olive (vegetable) oil.
• 1 to 2 eggs.
• ½ tsp. vanilla sugar.
• 1.5-2 tsp. baking powder.

Beat sugar and eggs lightly with a whisk, add soy milk. Stir to mix. Gradually add flour, remembering to mix constantly. In the resulting homogeneous mass add the remaining components and stir once again. Pour a small portion of the batter onto a heated frying pan (preferably a pancake pan). Fry on both sides for 30-60 seconds.

Yogurt

Ingredients:

• Soy milk - 1 liter.
• Sourdough starter - 1 ampoule.
• Vanilla sugar - packet.

Heat the milk to 40°C. It is better to use a special thermometer, as the temperature plays an important role in the preparation. Pour the milk into another container, add the starter and vanilla sugar. Stir everything. Cover with the lid and put in a warm place for 8-10 hours. It is better to wrap the container with a warm plaid or a woolen blanket. After the allotted time, the yogurt is ready to eat. Before using it, you can add cereal flakes, fruit, raisins, nuts.

Ice Cream

Ingredients:

• Soy milk - 100 ml.
• Corn starch - 2 ml.
• Soy cream - 200 ml.
• Vanilla pod - 1 piece.
• Sugar - 60g.

Vanilla bean cut open, take out of his black grains. Dissolve starch in 50 ml of milk. Leave for a few minutes. Mix remaining milk with cream in a saucepan. Add the vanilla seeds and sugar. Return to the heat and bring to the boil. Gradually stir in the starch. Continue to simmer, stirring all the time, until the consistency resembles that of a mousse. Slightly cool, pour into the forms and send to the freezer. Take it out every 30 minutes and stir until the ice cream is completely frozen.

Cheese

Ingredients:

• Homemade soy milk - 1 liter.
• Lemon juice - 2 tbsp.

Pour the milk into a saucepan, put it on the stove and bring it to the boil. Leave it on the stove for 8-10 minutes. Pour the lemon juice into the milk. Stir the mixture until it has set. Leave to infuse under a lid for 7-12 minutes. Strain through gauze. Put the mixture into a bowl shaped like a block of cheese. Put a press on top, its weight will influence the density of cheese. The dish will be ready in 60-90 minutes.

Cappuccino

Ingredients:

• Ground coffee - 1,5-2 tsp.
• Soy milk - 60 ml.
• Water - 100 ml.
• Sugar - to taste.

Pour water over coffee and put on stove. When froth appears, remove from heat. Repeat this action 4 times. Heat up the soy milk and whisk until it becomes foamy. Strain the coffee until it has begun to brew. Pour into a cup, leaving 1/3 free. Add the sugar, pour in the milk and sprinkle the milk foam over the top. Garnish with grated chocolate.

Soya Facts

1. Each year we grow over 300 million tons of soybeans. Two thirds of this amount is produced in Brazil and the USA. In Russia, this product is not very popular. It is grown 60-70 times less than in the United States.
2. Russians for a long time could not come up with a name for the plant in their native language. Variants of names were various: wisteria, oil bean or pea, Haberlandt bean. But in the end, the one we are already familiar with was chosen. Now the word "soybean" is used for the plant, its grains, gravy, flour and oil.
3. The greatest admirers of soy are considered to be the Chinese.
4. Soybeans are very rich in protein. It is 58% in dried soy meat and 48.5% in soy flour.

Photo of soy milk