Soy milk might have been bumped down the rankings by almond and oat milk, but it still stands tall as a nutritional powerhouse.
Despite newer plant milk options grabbing the spotlight, soy milk is rich in history, culture, and undeniable benefits.
It's a staple in many Asian diets and was a favorite in the 'hippie' era. Today, it’s still a top contender in plant-based beverages, offering some key advantages. Here are five things you should know about soy milk!
1. Soy Milk is a Complete Protein
Soy milk stands out among plant-based options because it’s a complete protein, meaning it contains all nine essential amino acids required by the human body. These amino acids play crucial roles in muscle building, tissue repair, and overall body functions. While our bodies can produce 11 of the 20 amino acids, the remaining nine must come from food.
Few plant-based foods, such as quinoa, buckwheat, and seeds, offer a complete protein profile, and soy milk is one of the best sources. Unlike cow’s milk, soy milk provides 8 grams of protein per 8-ounce serving and is free from cholesterol, trans fatty, and inflammatory compounds like Neu5gc, making it a healthier option overall.
2. Soy is Misunderstood
A common misconception about soy is that it's phytoestrogens—plant-based compounds that mimic estrogen can lead to hormone imbalances, such as increasing cancer risk. However, research shows that phytoestrogens actually help balance estrogen levels in the body by blocking excess estrogen.
Moderation is key, like with any food, but consuming two to three servings of minimally processed soy products daily (such as soy milk, tofu, or tempeh) poses no harm. In fact, it can provide health benefits without the hormonal concerns that many believe it causes.
3. Many Soy Milks Are Fortified with Calcium and Vitamin D
While cow's milk is often praised for it's calcium and vitamin D content, only about 30% of the calcium in milk is absorbed by the human body, and milk naturally lacks vitamin D, which is added during processing. On the other hand, many leading soy milk brands such as Silk are fortified with calcium and vitamin D.
Fortified soy milk can provide up to 30% of your daily calcium and 15% of your daily vitamin D needs, making it a nutritional alternative to cow's milk. The USDA recognizes fortified soy milk as nutritionally equivalent to dairy milk, underscoring it's health benefits.
4. Soy Makes the Best Dairy-Free Lattes
Move over oat and almond milk—soy milk is the original and still the best when it comes to making creamy, foamy lattes. Soy milk contains around 4 grams of unsaturated fatty per serving, which is key to achieving that rich, velvety foam. While oat milk also has a good amount of unsaturated fatty, its' flavor can be more distinct, which can overpower the taste of your espresso.
Soy milk, however, has a neutral flavor, allowing the espresso to truly shine. Unlike cow’s milk, which contains a higher amount of saturated fatty, soy milk provides a healthier option while still giving you that perfect latte foam. Next time you’re ordering a cappuccino, flat white, or cortado, try swapping in soy milk for a more balanced and creamy experience
5. Soy Milk Has Been Around for Thousands of Years
While soy milk is now widely consumed in Western countries, it has deep roots in Asia, where it has been enjoyed for thousands of years. The practice of making soy milk began in ancient China, where farmers cultivated soybeans and turned them into various forms of food, including tofu, tempeh, and soy milk. In fact, many traditional Chinese breakfasts feature a warm bowl of sweetened soy milk.
Understanding the cultural and historical significance of soy helps highlight its importance as an affordable, nutrient-rich protein source that continues to benefit people today. So, whether you're adding it to your morning smoothie or sipping on a warm soy hot cocoa, you’re partaking in a centuries-old tradition of nourishing, wholesome food.
