2024-11-09 16:35:00
Rich in proteins, vitamins and minerals, and surprisingly low in fat, soy milk is not limited to these nutritional benefits. What are its health benefits? How to fully integrate it into your culinary habits? And what precautions should be observed before consuming it? Complete decryption of this multi-faceted plant-based drink.
A story of words: milk or soy drink?
In common parlance, we readily call “milk” any drink of plant origin, such as almond or coconut milk. Soy, however, sparks debate. In 2016, AFNOR tried to impose the name “soy juice”, but the term clashes: the soybeans, devoid of liquid, are crushed then mixed with water, far from the classic definition of ‘a juice.
In 2017, the European Court of Justice ruled: only milk of animal origin deserves this name, excluding plant-based drinks, with the exception of almond or coconut milk for their historical use. Result ? “Soy drink” is printed on the labels.
An ideal option for vegetarian and vegan diets
Without animal origin, soy milk fits naturally into vegetarian and vegan diets, allowing you to increase protein intake. To fully meet the body’s nutritional needs, it is advisable to favor versions enriched with calcium and vitamin D, essential for the proper functioning of the body.
Soy milk, a complete source of protein
Soy milk stands out among plant-based drinks for its protein content, equivalent to that of cow’s milk with 3.31 mg/100 g. Its proteins are complete, because they contain the nine essential amino acids that the body cannot produce, which is rare among legumes that are often deficient in methionine. Note that these proteins are essential for the regeneration of muscles, hair and nails.
A reservoir of minerals
This drink is distinguished by its richness in minerals, with thirteen essential elements listed by ANSES. It contains in particular calcium for bone strength, iron and magnesium to fight fatigue, potassium beneficial to the cardiovascular system, as well as zinc, selenium and manganese with immunostimulating properties.
A concentrate of vitamins
Soy milk has nothing to envy of other drinks when it comes to vitamins. It is full of almost all B vitamins, with the exception of B12, which is specific to animal products. Among them, vitamin B5 promotes brain activity, while B3 ensures the good balance of the nervous system.
Vitamin B9, or folate, is particularly valuable for pregnant women or women planning to become pregnant, reducing the risk of fetal malformations. Soy milk also provides vitamin E, an antioxidant, and vitamin K1, essential for blood clotting and clot prevention.
Soy milk, the light and lactose-free ally
Low in fat (2.7%) and free of cholesterol, soy milk offers a valuable option for people with high cholesterol who want to move away from animal products. This vegetable drink, made only from soya, contains neither lactose nor caseins, substances present in cow’s, goat’s or sheep’s milk.
For those with intolerances or allergies, it guarantees risk-free consumption, preserving digestive comfort. More than a simple alternative, it proves to be a solution for those looking for lightness and well-being.
A light drink to keep you in shape
With only 35.8 calories per 100 g, soy milk stands out for its low caloric content, well below the 46 calories of semi-skimmed cow’s milk. Used in your recipes, it naturally reduces the energy balance of your dishes, a great asset for those who watch their figure. However, pay attention to labels to avoid sugar additions hidden by manufacturers.
A thousand ways to enjoy soy milk
Versatile and creative, soy milk can be found everywhere: enjoyed plain, it enhances your morning cereals, accompanies biscuits and snacks, or gives a boost to your smoothies. In the kitchen, it becomes the ally of fluffy pancakes, light waffles and golden pancakes. For sauces, it slips into a creamy béchamel, and for dessert, it transforms the custard into an equally delicious vegetable version.
Available in supermarkets, organic soy milk remains the ideal choice for reducing exposure to pesticides. Store it in a cool place, in its original packaging and consume it within five days after opening to preserve its freshness.
The right steps to prepare your own soy milk at home
Creating your own homemade soy milk is child’s play, with just two ingredients. Soak the soybeans in a large volume of water for 24 hours. Once swollen, drain and rinse them carefully.
Then mix the seeds with 200 ml of water until you obtain a smooth and homogeneous texture. Add 800ml more water and heat gently for 20-30 minutes, regularly skimming off any foam that forms on the surface.
To obtain silky milk, pass it through a vegetable milk bag or a fine sieve, then collect your preparation in a glass container. That’s it!
Potential risks associated with consuming soy milk
Although touted for its benefits, soy milk is not immune to controversy. Fears surrounding excessive consumption often come to the fore, raising questions about its impact on health.
The debate around isoflavones, these phytoestrogens present in soy and its drink, is the perfect example. Their structure, close to natural female hormones, attracted the attention of ANSES in 2005, pointing to possible effects on our body.
More recently, in 2021, researcher Mark Messina delved deeper into the issue, concluding that moderate soy consumption, comparable to that of an average consumer (around 100 mg per day), did not disrupt the hormonal levels of men and women. women, neither thyroid function nor breast cancer markers, although small effects on menstrual cycle length were observed.
For consumption without excess, ANSES recommends that pregnant women and children under three years old avoid soy. For others, one serving per day is enough. Finally, it is worth remembering that soy is among the allergens requiring mandatory declaration in France.
If in doubt about a possible intolerance, it is better to consult a specialist to prevent the risk of cross-reactions with other foods. Soy milk, consumed with discernment, can thus find its place in a balanced diet.
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**Interview with Dr. Sophie Leroux, Nutritionist and Plant-Based Diet Expert**
**Interviewer:** Thank you for joining us today, Dr. Leroux. Soy milk has gained popularity recently, but there seems to be some confusion around its classification. Can you clarify why it’s often called “milk” despite being plant-based?
**Dr. Leroux:** Thank you for having me! Yes, the terminology is quite contentious. While many plant-based beverages are referred to as “milk,” regulations in the EU clarify that the term “milk” should strictly refer to animal-derived products. Thus, soy milk is officially labeled as “soy drink” in Europe. However, in common usage, people still refer to it as milk because it resembles dairy milk in taste and texture.
**Interviewer:** What are some of the key health benefits of incorporating soy milk into our diets?
**Dr. Leroux:** Soy milk is particularly valuable as a source of complete protein, containing all nine essential amino acids, which is relatively rare in plant-based proteins. It’s also rich in vitamins and minerals, including calcium, iron, and B vitamins, making it an excellent choice for those on vegetarian and vegan diets. Furthermore, it’s low in fat and free of cholesterol, which can contribute to cardiovascular health.
**Interviewer:** For those new to soy milk, how can they seamlessly incorporate it into their culinary habits?
**Dr. Leroux:** There are countless ways to enjoy soy milk! It can be used as a direct substitute for cow’s milk in cereals, smoothies, or even coffee. In cooking, it works wonders in recipes for pancakes, sauces, and desserts. Its versatility makes it easy to blend into your meals without needing significant adjustments. Just make sure to choose unsweetened varieties to keep added sugars to a minimum.
**Interviewer:** Are there any precautions or considerations that consumers should be aware of before incorporating soy milk into their diet?
**Dr. Leroux:** Yes, while soy milk is generally safe for most people, those with soy allergies should obviously avoid it. Additionally, individuals with certain conditions, such as hypothyroidism, may need to limit their soy consumption due to its goitrogenic properties. It’s always a good idea to consult with a healthcare professional if there are any specific concerns regarding dietary choices.
**Interviewer:** Lastly, can you walk us through the process of making soy milk at home?
**Dr. Leroux:** Absolutely! Making soy milk is surprisingly simple. Start by soaking soybeans in water for about 24 hours. After soaking, drain and rinse the beans, then blend them with water until smooth. Straining this mixture will yield your homemade soy milk. It’s fresh, nutritious, and free of additives often found in store-bought options!
**Interviewer:** Thank you, Dr. Leroux, for shedding light on the benefits of soy milk and guiding us on how to incorporate it into our diets.
**Dr. Leroux:** My pleasure! Soy milk can be a nutritious addition to any diet, and I hope more people will consider it for their health and wellness.
