Today, soy milk is a usual substitute for the classic animal milk. Its use in the kitchen is very similar to that of the classic drink. Once you get used to her, you will see that she knows very well. Soy is an interesting exception among legumes.
Unlike most other representatives of this crop, it contains high quality proteins, easy to digest and with the best possible balance of essential amino acids. But what are the benefits and damages of soy milk for women? The opinions of users and experts say that it is the perfect alternative to animal milk. But there are nuances …
What is soy milk and how is it made?
Soy milk is not new. Its history has its roots in ancient China, although only in the last hundred years it has become a usual ingredient in the Eastern Asia diet. In the 1950s, Hong Kong and Singapore began to sell it in jars very similar to the modern lemonade containers. In Europe, Asia and North America, in the 70s and 80s, soy drinks reached the shelves in cardboard containers. In our country, its popularity has increased in the last 15 years.
Soja milk occurs soaking dry beans in water, and then grinding them, boiling and sinking them. The result is a stable emulsion of water, oil and proteins, whose composition is the most similar to classic milk of all plant alternatives.
But nutritionists have opinions found on drink itself and soy in general. Some highlight the phytoestrogens of crop as desirable for their ability to relieve health complications associated with menopause. Others see them as a problem.
Composition and caloric content of soy milk
Soya contains easy digestion proteins with an optimal balance of essential amino acids. It contains a considerable amount of unsaturated (healthy) fats, complex carbohydrates that are uniformly excreted in the blood, natural phytochemicals and fiber. Studies confirm that allergic people to cow’s milk proteins are usually not sensitive to soy products. But it is important to check the quality of the drink, the content of at least 3% soy protein, 1% soy fat.
The fat composition of soy milk is between hal f-naming and whole milk, but differs according to fatty acid content. As for the percentage of proteins, both drinks are comparable. This means that soy milk can be foamy to add to coffee, unlike other plant alternatives. As for the sugar content, soy drink is positively higher than cow’s milk, although individual products differ considerably.
Compared to cow’s milk, soy drink contains
- 51% more protein;
- 12% less calories;
- 24% less fat;
- 15 times more iron;
- 0% cholesterol.
Nutritional value of soy milk (100 ml):
- KJ – 184. 8
- Kcal – 44;
- Proteins – 3. 85 g; Carbohydrates – 2. 98 g;
- Carbohydrates – 2. 98 g; Fat – 2. 05 g;
- Fat – 2. 05 g
- fiber – 0. 35 g;
- Water – 89 g.
Essential fatty acids (mg/100 ml) also have beneficial effects on the female body
- Omeg a-3 – 78;
- Omeg a-6 – 590.
Product utility is also due to mineral and vitamin composition:
| Minerals | Quantity, mg/100ml | Vitamin | Quantity, mg/100ml |
| Iron | 1,5 | Folic acid | 0. 015 |
| Zinc | 0,6 | Pantothenic acid | 0. 25 |
| Calcium | 17 | А | 190 UI |
| Copper | 0,2 | D | 47 IU |
| Magnesium | 23. 9 | В1 | 0. 05 |
| Manganese | 0,4 | В2 | 0. 25 |
| Match | 56 | В3 | 0,6 |
| Selenium | 0. 009 | В6 | 0. 09 |
| Potassium | 205 | B12 | 0. 001 |
| Sodium | 3,4 | Е | 0,2 |
| Biotin | 0. 045 | К | 0. 035 |
| Molybdenum | 0. 006 | Hill | 26 |
Benefits of soy milk for women
Benefits of soy milk for women
- Help to digestion;
- Prevents osteoporosis
- Help conserve muscle mass when weight is lost
- Suitable for celiacs
- Suitable for diabetics
- Suitable for vegetarians
- adequate for weight loss;
- It is suitable for lactose intolerant people.
Benefits
Today, scientists are discovering new aspects of the importance of soy for women. People who drink soy milk daily or complement their diet with other products from this crop do not have adverse symptoms of menopause. The women of Japan, China and other countries where they are consumed frequently, cross painless menopause. Therefore, many manufacturers have begun to prepare no n-hormonal soy products to reduce the discomforts associated with menopause in women.
What are the individual components of soy milk:
- Easy digestion proteins that are easily incorporated into the body.
- Phytoestrogens are natural substances similar to hormones with the specific property of harmonizing sex hormone levels. They are an auxiliary prophylactic against the genital tumors of both sexes.
- Lecithin is a necessary substance for the normal functioning of the brain, the metabolism of the cells responsible for memory, orientation and speed of thought.
- Calcium – Penetrates the bones well, ensuring the prevention of bone thinning.
- Enzymes – contribute to the normalization of intestinal microflora.
The benefits of soy milk for women are also represented by the following effects in the body:
- Provide nutrition, increase skin elasticity.
- Form a strong immune system due to its rich composition.
- Reduce high cholesterol levels.
Damages and contraindications
One of the problems is the high amount of omega-6 fatty acids. According to experts, the high proportion between Omega-3 and Omega-6 fatty acids may increase inflammation in the body, which causes chronic diseases.
GENETIC MODIFICATION OF SOJA (OMG)
The Journal of Food and Science Technology reports that soybeans is genetically modified to make it resistant to disease. Some studies show that there is a difference in isoflavonas levels between modified soybeans and “pure”. When you consume soy milk, choose a 100% ecological or not genetically modified product.
Isoflavonas content that can alter hormones
The high levels of isoflavones in soybeans is one of the factors that harm this crop. These substances can affect hormonal balance.
Potential effects on thyroid function
Soy milk is harmful to people with hypothyroidism because it can suppress the production of thyroid hormones.
Greater cancer risk
One of the most controversial issues around the consumption of soybeans is the development of breast cancer. A study on the effects of soybean protein on the risk of breast cancer discovered that isoflavones stimulate the growth of abnormal cells in the breast. In this study, a group of women consumed 60 g of soybeans a day. After 2 weeks, scientists observed more epithelial cells in the breast. These are the types of cells that tend to become cancer cells.
But many studies have demonstrated the opposite results. An observational study discovered that the consumption of soybeans in adolescence and adulthood reduced the risk of breast cancer in women.
Negative effects on the fetus during pregnancy
The benefits of soy milk, due to its high protein content of the 9 essential amino acids, are undeniable. But neither can the harmful effects of their consumption during pregnancy and breastfeeding be ruled out.
This drink should not be consumed in large quantities during pregnancy, but only to diversify the diet. The reason is the possible effect of soy hormones on the fetus. It is assumed that the product can negatively affect the sexual development of the fetus, harm testicular development and, therefore, cause a reduction in the number of sperm and ejaculation problems in adult men.
Allergy
Many Europeans are allergic to soybeans. Therefore, it is necessary to be cautious when milk is consumed for the first time.
How to do it at home
To prepare homemade soybean milk, the Japanese method can be used (chopped soy beans are boiled in water and then filtered) or the Chinese method (the cast liquid is boiled). Soy always requires thermal treatment: boiling destroys carcinogens and antinutrients, increases the digestibility of soy milk proteins and improves the taste of drink.
Japanese homemade soybean milk:
- Soak 100 g of soybeans for 8-10 hours.
- Pour the fluid from swollen grains, crush them with 1 liter of water.
- Pour the mixture into a deep saucepan, bring to a boil, simmer for 15-20 minutes (monitor foam formation, pick it up if necessary).
- Strain the mixture with a fine cloth.
Homemade Chinese soy milk:
- Soak 100 g of soybeans for 8-10 hours.
- Pour the liquid from the grains, crush them with 1 L of water.
- Strain with a fine cloth.
- Pour the fluid cast into a saucepan, bring to a boil, cook over low heat for 15-20 minutes (normally it is not foam).
Particularities of use
Soja drink, the most common and cheap alternative to classical animal milk, is often used for cooking and baking. It can be added to soups, coffee, tea, milkshakes, pasta, sauces, etc.
What amounts can you drink
Take soy milk once or twice a week in quantities of 200-250 ml.
To lose weight
What are the benefits (and damages) of soy milk for women to lose weight? This drinking vegetable drink is adequate as a component of a diet. Unlike animal milk, it contains a lot of fiber, which accelerates digestion and cleanses intestines.
However, it is important to look at the product content when buying it, especially when it is aromatized. These drinks usually contain sugar, something undesirable to lose weight.
In case of disease
Modern humanity suffers serious diseases of civilization. Soy can help prevent several of these diseases. Its inclusion in the diet as a substitute for meat is especially relevant to people suffering from diabetes. Unlike meat, it is not harmful to the pancreas. Its benefits are also preventive, since it helps cure atherosclerosis.
Heart diseases
Soy milk contains essential protein for growth. They are composed of amino acids that have a positive effect on the prevention of several health problems. The amino acid content, isoflavonoids in soy protein helps reduce LDL cholesterol and has a beneficial effect on blood pressure. The inclusion of soy milk in the diet has a positive effect on heart health.
Osteoporosis
Another benefit of soy milk is the relief of symptoms, preventing osteoporosis caused by lack of calcium. Due to its calcium content, it helps maintain calcium levels and replace the missing mineral in the body.
Antioxidant effect
Antioxidant and hepatoprotective properties of vegetable milk help reduce oxidative stress and damage it causes. Studies show that drink is beneficial to prevent liver damage mediated by oxidative stress.
How to keep it correctly
Homemade fresh vegetable milk is recommended for immediate use. It can be kept in the refrigerator in a closed container (it retains its flavor for 48 hours, then it usually blazes). The conservation time also depends on the raw material used to make the drink: some fats are more prone to oxidation.
Conclusion
A healthy person should not replace cow’s milk with soy milk. This crop has a lower biological value of proteins and use of minerals. Therefore, its lon g-term consumption requires a change in the diet and the intake of these substances from other sources. On the other hand, vegetable milk does not contain cholesterol or lactose, so people with milk sugar intolerance usually prefer it.
Experts agree that soy milk cannot be a complete substitute for animal milk, but a good way to diversify the diet.
In stores you can find the drink complemented with other ingredients, especially diverse corn, sugar and aromas starch. Remember that these additives diminish their nutritional properties.
