12 Health Benefits of Soy Milk | How to Make Soymilk at home?
Soy Milk is prepared from soybeans and it is one of the best sources of high-quality protein and other health benefits. If you are purely vegetarian and lactose intolerant then soy milk is for you. There are a lot of benefits of including Soy milk in your diet.
Soy milk is a plant-based milk alternative that is made from soybeans and filtered water. It is naturally free of cholesterol, low in saturated fat, low in sugar, and contains no lactose. It is a good source of protein, calcium (when fortified), and potassium.
Soy Milk: Nutrition Facts
A one-cup of unsweetened soy milk contains:
- Calories: 80 to 100.
- Protein: 7 grams.
- Fat: 4 grams.
- carbohydrates: 4 grams (sweetened varieties have more)
- Fiber: 1 gram
We have covered a lot many topics on the health benefits of various other natural stuff, so we thought to give soy milk a place in our list. There are lot many controversies regarding the advantages and disadvantages of soy milk but there is no proper proof against soy milk. I think we should have a look at its brighter side, let us check out some health benefits of soy milk.
Health benefits of soy milk
Below is the benefits of including soy milk in your diet:
1. Healthy weight loss
Soy milk is rich in fiber and low in sugar content than regular milk. It has a considerable effect on body mass index and good cholesterol levels. It can help you to counter obesity and high blood pressure. Monosaturated fat present in soy milk can inhibit your intestinal absorption of fat. Also, Soy milk has only 7 grams of sugar per cup as compared to cow’s milk which has 12 grams of milk per cup. You can combine soy milk with a fiber-rich and low-fat diet to counter obesity and high blood pressure.
2. Improves Heart Health
Soy milk can help you to improve the health of the heart. It increases the plasma lipid levels and reduces the risk of heart diseases later. It helps in reducing the level of LDL (bad cholesterol) levels, without affecting HDL levels unaffected. If you will consume 25 grams of soy protein per day in your daily diet you will be able to reduce the chances of any heart disease by reducing the level of cholesterol in the blood. According to some studies you will be able to reduce the level of cholesterol by 15% to 20% by taking soy milk.
3. Making bones stronger
Soy milk is a great source of calcium which is an essential component needed for bones. Soy milk contains a high level of isoflavones. There are a lot many pieces of evidence that prove that isoflavones enhance bone health. Also, the protein present in soy milk is lower in amino acids which contain sulfur as compared to animal protein. Sulfates in the urine are produced by sulphur amino acid. It blocks the calcium from being reabsorbed in the blood by the kidneys.
4. Recovery of muscles after workout
Whenever you work out you burn some calories and lose some fat, your body demands to refill it. Soy milk can be a good post-workout drink especially when you are lactose intolerant or vegan. It contains riboflavin which can recover your muscles and energy both at the same time.
5. In kidney diseases and diabetes
Soya milk has a very low glycemic index and sugar content as compared to animal milk and other dairy products which can be beneficial for diabetes and kidney patients. Fiber present in the soy milk allows the body to absorb sugar slowly which is a very good thing for diabetic people.
6. Prevents prostate cancer
It can reduce the production of testosterone and can prevent the chances of prostate cancer. Soy milk is rich in phytoestrogen which counterbalances the level of testosterone in the body and reduces chances of prostate cancer. Add soy milk to your diet if you think that your testosterone levels are going high.
7. Strengthen blood vessels integrity
Soy milk is a great source of omega-3 and omega-6 fatty acids which in conjugation with Phyto antioxidants. These compounds help in defending the inner lining of the cells from the free radicals and cholesterol which gets deposit, also these compounds help the blood vessels from being exposed to lesions and hemorrhaging by attaching themselves to the lining of the blood vessels.
8. Reduces the Chances of breast cancer
According to some surveys women who were having soy milk in their diet regularly has lower chances of breast cancer as compare to the women who do not take soy milk. Breast cancer is one of the most common type of cancer found in women community, it is a serious issue. It is recommended to have atleast one glass of soy milk daily to reduce the chances of breast cancer. Soy milk is a great source of protein and calcium; it also increases the level of estrogen in the female body which is a very essential hormone.
9. Improves blood lipid profile
In soy milk the fat present is totally unsaturated and with zero cholesterol whereas in dairy milk the fat present is saturated and high in cholesterol. By taking soy milk you can easily reduce the level of bad cholesterol that is LDL and will increase the level of good cholesterol that is HDL. If your family had a history of coronary heart diseases than you should definitely add soy milk in your diet to reduce the chances of any heart disease.
10. Eye health
Soy milk is abundantly rich in isoflavone genistein which is good for the health of the eye. According to some new researches, it has been proved that this compound can protect against x-ray generated cataracts in both humans and rats.
Soy milk is rich in iron and helps the blood vessels to work properly. Each serving of soy milk can provide 1.1 milligrams of iron contributing to the daily intake of 8 milligrams for men and 12 milligrams for women. It also ensures that all the cells and the tissues are getting enough oxygen.
12. Mental health
It contains vitamin B6 and vitamin B which can boost your mood. Soy milk is rich in magnesium which helps in the secretion of hormones named serotonin in the body which is an antidepressant for the mind.
How to Add Soy Milk to Your Diet?
Soy milk can be found in grocery stores, health food stores, and restaurants around the country. There are varieties of soy milk available in the market. You can choose as per your health. You can also buy soymilk powder.
Here are some ways you can include soy milk in your diet:
- Add soy milk to a smoothie
- Use soy milk in your coffee
- Eat cereal with soy milk
- Use soy milk in baked goods
- Make a bechamel sauce with soy milk
- Use soy milk in curry
How to make soymilk at home?
You can also make soy milk at home. This process is time taking but worth it. If you make soy milk at home you will safe from preservatives and any kind of adulteration.
- Soak ten ounces of soybeans in water overnight.
- Then boil these beans in twelve cups of water for ten minutes.
- Blend the water and soybeans together until smooth, then simmer for another forty minutes.
- If you like, you can add a pinch of salt or sugar to taste.
- When you finish simmering the soybeans, strain the mixture through a cheesecloth to remove solids.
- You can store the soymilk for up to a week — about as long as dairy milk lasts.
Read More, How to Make Protein Salad for Weight Loss
So, these were some important health benefits of soy milk. Just like every coin has two sides in the same manner soy milk has some advantages and disadvantages. There are lot many controversial facts on the side effects of soy milk but most of them are do not have any evidence to support it. The benefits which are mentioned above are very basic and proven so no need to worry much, give soy milk a try in your daily diet.