Let's Compare Milks Day 2: SOY MILK

Soy products are often consumed by people who are lactose intolerant or practice veganism.  Soy products help protect against heart disease because they contain phytochemicals, polyunsaturated fats, fiber, vitamins, and minerals and very little saturated fat.  Soy contains isoflavones.  These chemicals are very similar to the hormone estrogen.  Isoflavones are associated with the prevention of many cancers, heart disease, osteoporosis, and more.  Some regular soy milk varieties may have more fat than 2% cow’s milk but soy milk is cholesterol free and contains less saturated fat (two contributors to heart disease).  Soy milk also lacks the calcium that cow’s milk provides.  Many soy milk manufacturers are adding calcium to their products but some studies show this added calcium isn’t as healthful as naturally-occuring calcium. 

So soy milk is a great alternative to cow’s milk or of course it can be consumed in addition to cow’s milk.  Soy milk has a good amount of protein so it is a better choice than almond or coconut milk, especially if you are concerned about getting enough protein in your diet.  Soy milk comes in a variety of flavors and can be added to cereals, smoothies, and many recipes.

Some believe soy milk has more risks than benefits when it comes to health.   Some report that unfermented soy foods have phytic acid which may lower the absorption of certain vitamins and minerals.  Soy contains a high level of phytoestrogen which may affect the production of sperm in men as well as decrease the amount of testosterone in their body.  Some also believe that the isoflavones in soy contribute to the development of thyroid disorders, breast cancer and leukemia.  Many of these claims have never been proven.  Asians have been eating soy foods for centuries.  In fact, some traditional soy-rich Asian diets are associated with lower risks of breast and prostate cancers when compared to Western diets. 

The Food and Drug Administration has been touting the benefits of soy for a healthy heart. In 1999 they approved the health claim:

"Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease."

The claim was approved after the FDA determined that "four daily soy servings can reduce levels of low-density lipoproteins (LDLs), the so-called "bad cholesterol" that builds up in blood vessels, by as much as 10 percent."

The American Heart Association agrees, and recommends that soy products (like soy milk) be used in a diet that includes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and lean meats.

How is Soy Milk Made

I often get asked this question, so here you go.

Put simply, the beans are cleaned and soaked overnight, and then pureed. The solid portion (called okara) is strained out, and the resulting liquid is boiled for about 10 minutes and that is your soy milk.

Nutrition Information

Here is a comparison of the different varieties from Silk.  The best choice of course is going to be the organic unsweetened soy milk because there is no added sugar, unlike the vanilla and original flavors.  Some common sugar additives to soy milk include evaporated cane juice, fructose, and sugar.

1 Cup Unsweetened Organic Silk Soymilk

80 calories

4 grams of fat (0.5 g saturated fat, 2.5 g polyunsaturated fat, 1 g monounsaturated fat)

85 mg sodium

4 grams of carbohydrates

1 gram of fiber

1 gram of sugar

7 grams of protein

1 Cup Original Organic Silk Soymilk

100 calories

4 grams of fat (same as above)

120 mg sodium

8 grams of carbohydrates

1 gram of fiber

6 grams of sugar

7 grams of protein

1 Cup Vanilla Organic Silk Soymilk

100 calories

3.5 grams of fat (0.5 g saturated fat, 2 g polyunsaturated fat, 1 g monounsaturated fat)

95 mg sodium

11 grams of carbohydrates

1 gram of fiber

8 grams of sugar

6 grams of protein

So how does soy milk compare to Cow’s Milk?

Cow’s milk has no fiber.  The sugar is natural (lactose) and cow’s milk has cholesterol. Soymilk provides all the benefits of cow's milk, without the milk protein (casein), which can increase mucus production and irritate the immune system in some people, and milk sugar (lactose), which can cause digestive distress if you lack the enzyme that breaks it down (lactose intolerance).

1 Cup Fat Free Cow’s Milk

90 calories

0 grams of fat

13 grams of carbohydrates

0 grams of fiber

12 grams of sugar

8 grams of protein

125 mg sodium

5 mg cholesterol

1 Cup 1% Cow’s Milk

110 calories

2.5 grams of fat (1.5 g saturated fat)

12 mg cholesterol

125 mg sodium

12 grams of carbohydrates

0 grams of fiber

12 grams of sugar

8 grams of protein

1 Cup 2% Cow’s Milk

130 calories

5 grams of fat (3 g saturated fat)

20 mg cholesterol

125 mg sodium

13 grams of carbohydrates

0 grams of fiber

12 grams of sugar

8 grams of protein

1 Cup Whole Cow’s Milk

150 calories

8 grams of fat (5 g saturated fat)

35 mg cholesterol

130 mg sodium

12 grams of carbohydrates

0 grams of fiber

12 grams of sugar

8 grams of protein

So the choice is yours.  I still prefer fat-free cow’s milk but I occasionally like to use soy milk in smoothies and protein shakes or with granola.  One great thing about some soymilk varieties is that they can be shelf stable.  Just be sure to check the label and read the ingredients.  Choose soy milks that contain natural ingredients such as filtered water and whole organic soybeans.  Often the soymilk cartons that can last on the shelf contain some preservatives such as sea salt or other additives such as calcium carbonate and carrageenan which are used as stabilizers and thickeners, and this is okay, just try to avoid the added sugars.  The pumpkin spice Silk brand soymilk has 24 grams of sugar per cup!!  That is 8 teaspoons of sugar in one glass!

Soy recommendation: one to two daily servings, which can include a cup of soymilk, a half cup of tofu, tempeh or green soybeans (edamame) or roasted soy nuts.