Top 5 Health Benefits Of Soy Milk
1. Source of protective antioxidants
Soya beans, and products made from them, contain natural compounds called isoflavones, these are powerful anti-oxidants and as such help to minimise the damage, known as oxidative stress, which is caused by molecules called free radicals. Its this oxidative stress which is involved in aging and the onset of chronic disease. Soya beans are especially rich in isoflavones, and provide other active plant compounds including saponins.
Why Might You Drink Soy Milk Instead Of Dairy Milk
There are so many reasons why you might turn to soy milk in your coffee, smoothie, or in your cereal. For one, you might not like the taste of cows milk, and you may also prefer soy milk over other nondairy alternatives. You may also be trying to avoid dairy for a variety of reasons, whether its for health or weight loss.
Some people are also lactose intolerant, which means that they have trouble digesting a sugar called lactose, which is the carbohydrate found in cows milk, says Barbara Schmidt, RDN, a nutrition lifestyle program specialist at Norwalk Hospital in Norwalk, Connecticut. That can lead to a variety of uncomfortable gastrointestinal side effects in this case, drinking a plant milk is a wise choice.
Milk And Milk Alternatives: Nutrition Comparison Per 8 Fluid Ounces
- 12 grams of carbohydrates in the form of lactose
- 8 grams of fat
- 8 grams of protein
None of the milks natural components are removed. As you can see, whole milk is high in natural proteins, fat, and calcium. Milk sold in the United States is usually fortified with vitamin A and vitamin D, as well.
Other cows milk has the same amount of carbohydrates and protein, with some or all of the fat removed. While whole milk has 150 calories in one cup, 1 percent milk has 110 calories, and skim milk has just 80 calories.
Fat-free milk is significantly lower in calories than whole milk. However, the removal of fat decreases the amount of certain nutrients in the milk, including vitamins E and K.
Lactose-free milk is processed to break down lactose, a natural sugar found in milk products.
Lactose-free milk is also a good source of protein, calcium, vitamins, and minerals. The total and saturated fat contents of lactose-free milk vary, as it comes in 2 percent, 1 percent, and fat-free varieties.
Almond milk is made from ground almonds and filtered water. It may also contain starches and thickeners to improve its consistency and shelf life.
People who are allergic to almonds or nuts should avoid almond milk.
Almond milk is typically lower in calories than other milks, as long as its unsweetened. Its also free of saturated fat and is naturally lactose-free.
Per cup, unsweetened almond milk has:
One cup of unsweetened soy milk has:
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The Basics Of Cow Milk
The USDA recommends about three cups of milk a day for adults and children age 9 and older to help meet daily dietary needs for nutrients such as bone-strengthening calcium and vitamin D. But what type of cow’s milk is best for you? It depends on what you want and need in your diet.
Nearly every store carries whole, reduced-fat and skim milk, but some might not know what those terms really mean. When milk is processed, different levels of fat can be taken out .
- Whole milk is cows milk that hasnt had its fat content stripped. The milk retains its fat and is slightly thick.
- Reduced-fat milk retains 2 percent of fat.
- Skim milk, contains no fat at all. This processing lowers calories and slightly alters the milk’s taste.
Reduced-fat and skim milk lose nutritional benefits when processed. Most producers then fortify their milk with solids to restore vitamins and thickness, although fortification is controversial. In addition, the practice of giving cows added growth hormones to aid in milk production is also contentious.
Some milk producers have started offering rBST-free milk that comes from grass-fed, free-range cows to address these concerns. According to the Cleveland Clinic, not only do grass-fed cows make milk with significantly more beneficial omega-3 fatty acids, but because they are less stressed than conventionally raised cows, they also tend to produce more milk and richer milk.
Theyre Better For Cutting
Water is calorie-free. The major benefit of taking your protein with water instead of milk comes down to weight management.
Mass gainers will benefit from milk, but if youre trying to manage your weight while getting your protein, water is on your side. One scoop of the average protein powder mixed with just one cup of milk is an estimated 270 calories. A protein shake mixed with water is usually a mere 110 calories.
The same goes for carbohydrates and fats. Lets make it clear that you need carbs and fats for not only muscle gain, but for general health. For macronutrient counters, carbohydrates and fats are an area to which you will be paying particularly close attention.
Milk contains carbohydrates. While above we mentioned the advantages of the carbohydrates in milk , carbs may be something youre cutting elsewhere and dont want in abundance in your post-workout shake.
Milk is a source of fat. While your body needs fat, if your protein shake is all about the protein for you, then water is the way to go. To give you a better idea of exactly what youre consuming, each 250ml glass of whole milk provides 8.3 grams of fat and 4.8 grams of saturated fat.
A good protein powder is designed to taste great with either milk or water, so you neednt worry about losing flavour with your water-based shake.
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How Many Calories Are In Oat Milk
A few calories here or there generally dont make that much of a difference, but FYI, here are the details.
One cup of unsweetened oat milk is about 120 calories, compared to about 30 to 40 calories in almond milk.
In contrast, a cup of whole cows milk has 150 and the skim version of cows milk has 90 calories. The unsweetened version of soy milk has roughly 70 calories per cup, flax milk has 25 to 60, coconut milk has 45, and pea milk has 70. Again, check the label, because it can vary.
How Does The Nutrient Profile Of Soy Milk Compare To Cow’s Milk
Table 1 shows the nutrient profiles of three types of soy milk and three types of cow’s milk . The serving size for this comparison is 1 cup . Unsweetened soy milk is similar in calorie content to fat-free cow’s milk. Unsweetened soy milk is the closest plant-based milk that is comparable to cow’s milk in terms of protein and key vitamins and minerals. Unsweetened soy milk is also lower in saturated fat than cow’s milk. Per serving, the 1213 grams of carbohydrates in cow’s milk are from a naturally occurring sugar in milk , whereas unsweetened soy milk contains only 3 grams of carbohydrates, with 2 grams being fiber. However, many brands and varieties of soy milk, including light soy milk and nonfat plain soy milk, have added sugars. However, these two soy milk versions are also lower in calories and fats than the unsweetened soy milk and any type of cow’s milk, while having just slightly lower amounts of protein.
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Is Soy Milk Really Better For You A Look At The Potential Health Benefits
Experts have differing opinions on the question of cows milk versus nondairy, alternative milks. Schmidt prefers cows milk and other dairy products, like yogurt, because they offer a stellar source of calcium. Hever, on the other hand, recommends consuming plant-based foods, and she advises her clients to choose soy milk as their milk of choice because its rich in protein and low in saturated fat.
Regardless, if you choose to incorporate dairy into your diet alongside soy foods such as soy milk, one thing is clear: Soy milk is good for you. I love soy because its rich in isoflavones , particularly genistein, says Schmidt. More research needs to be done, but some studies show that it reduces the risk of cancer and potentially osteoporosis, and the compound can also help reduce menopausal symptoms, she says.
Alleviation Of Menopause Symptoms
Menopause is the period in a womans life when menstruation stops.
It is often associated with unpleasant symptoms such as sweating, hot flashes, and mood swings which are brought about by a reduction in estrogen levels.
Interestingly, Asian women especially Japanese women are less likely to experience menopause symptoms than Western women.
Dietary habits, such as the higher consumption of soy foods in Asia, may explain this difference.
Studies indicate that isoflavones, a family of phytoestrogens found in soybeans, may alleviate these symptoms .
Soy products do not affect all women in this way. Soy only seems to be effective in so-called equol producers those who possess a type of gut bacteria able to convert isoflavones into equol.
Equol may be responsible for many of soys health benefits.
Daily intake of 135 mg of isoflavones for 1 week equivalent to 2.4 ounces of soybeans per day reduced menopausal symptoms only in equol producers .
While hormonal therapies have traditionally been used as a treatment for menopausal symptoms, isoflavone supplements are widely used today .
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Highest Tryptophan Content Per 100g
Using the list below for the 4 different soy milk nutrition entries in our database, the highest amount of tryptophan is found in Soymilk, original and vanilla, unfortified which contains 0.038 g of tryptophan per 100g. The associated percentage of RDA is %. For this 100g serving the Calories content is 54 kcal, the Protein content is 3.27 g, the Fat content is 1.75 g, the Carbohydrate content is 6.28 g.
The lowest amount of tryptophan in 100g is in Soymilk, original and vanilla, with added calcium, vitamins A and D which contains 0.022 g. This gives as percentage of the recommended daily allowance % of the RDA. For this 100g serving the amount of Calories is 43 kcal, the amount of Protein is 2.6 g, the amount of Fat is 1.47 g, the amount of Carbohydrate is 4.92 g.
The difference between the highest and lowest values gives a tryptophan range of 0.016 g per 100g. The range for the other nutrients are as follows 11 kcal for Calories, 0.67 g for Protein, 0.28 g for Fat, 0 g for Carbohydrate.
Casein Protein Is Very Effective For Muscle Growth
Bodybuilders and athletes have used this supplement for decades.
Like other animal proteins, it contains all the essential amino acids that your own body is unable to produce naturally. Most importantly, it provides a high amount of leucine, which initiates muscle protein synthesis .
If you only consume a low or moderate amount of protein, it may help you boost muscle growth simply by increasing your protein intake .
One study compared those who took casein to two other groups. One consumed whey protein and the other had no protein.
The researchers found that the casein group experienced double the muscle growth and triple the fat loss compared to the placebo group. The casein group also experienced more fat loss than the whey group .
It may also enhance long-term muscle mass by reducing protein breakdown. This process occurs on a daily basis when your body is low on energy and amino acids. Its accelerated during exercise or weight loss .
For this reason, casein is often used at night to prevent the protein breakdown that may occur, since you go through a relatively long period without food while you sleep.
In one study, a casein protein shake before bedtime helped strength-training men increase type 2 muscle fiber size by 8.4 cm2 in the supplement group, compared to 4.8 cm2 in the training-only group .
They also found the casein group increased strength to a greater extent, or about 20% more than the training-only group.
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Storage And Food Safety
According to the USDA, for peak freshness and quality, you should refrigerate soymilk and consume it within 710 days after opening.
When you buy soymilk, you’ll notice that it is kept in two different areas of the grocery store. Some brands are stocked in the refrigerator section and should be refrigerated immediately when you bring them home.
However, there are also brands of shelf-stable soymilk. These can be stored in a cool, dry pantry or cupboard until opening. Refrigerate shelf-stable soymilk after opening.
You can freeze soymilk, but it doesn’t freeze well as it may separate when frozen. After you thaw it, you’ll probably need to shake it to blend the ingredients. If you do choose to freeze it, be sure to freeze it before its “best by” date.
How Much Protein Does A Vegan Need How Do Vegans Get Enough Protein
For folks who follow a plant-based diet, they may ask themselves how much protein does a vegan need.
This is a common concern among those who are just starting out with a plant-based diet since the typical understanding is that they cannot get enough unless they eat meat.
However, we can debunk this myth by saying that plants also have protein. In fact, you can stop worrying about how to get enough protein as a vegan by simply eating the right foods.
There are many ways to get protein and here are just some of the best ones you can eat. But first, lets answer the question how much protein does a vegan need.
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What Are The Possible Risks Of Soy Milk
Does soy have “feminizing effects”? This is a common misconception about soy. Isoflavone has a structure similar but not identical to estrogen . A review of studies found that there is no evidence suggesting that isoflavone exposure increases blood estrogen levels in men . Neither soy foods nor isoflavone supplements altered levels of reproductive hormones, such as testosterone, in men . Also, no effects were found on thyroid hormones .
Soy milk may interact with certain medications, such as warfarin, resulting in decreased efficacy . It is recommended that individuals consult their physician or pharmacist for more information on potential soy-medication interactions. Soy milk is free of lactose and milk protein, making it an appropriate choice for people who have intolerance to lactose or an allergy to cow’s milk protein, respectively. However, soy is one of the 8 major food allergens . Soy milk must be avoided by individuals with a soy allergy.
Which Milk Is Best For Protein Shakes
Beside this, what type of milk is best for protein shakes?
With 6 grams of protein per cup, soy milk comes the closest to cows milk in protein content. Plus, like cows milk, it also provides potassium and has just 100 calories with 3.5 grams of fat and 0.5g saturated fat per cup.
Similarly, is skim milk good for protein shakes? It turns out, skim milk powder is still one of the best low-cost, high-protein foods out there. And you dont have to want to be a bodybuilder to reap the benefits of a little extra protein throughout the day. Skim milk powder is typically sold at the grocery store in 500 g or 1 kg resealable pouches.
Similarly, is Almond Milk Better for protein shakes?
Compared to most dairy-based milk products, which contain on average 9 grams of protein, almond-based products fall short of packing a protein punch. However, almond milks tend to be lower in calories , while also being lower in sugar content.
Which kind of milk is the healthiest?
The 7 Healthiest Milk Options
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Vegans And Protein How Much Protein Does A Vegan Need
There is so much obsession with protein. Whether these are athletes, bodybuilders, or just an average person looking to transition into a vegan diet, the question on how to get protein always seems to come up.
After all, the common idea is that you need to eat meat just to get protein. However, this is not the case since you can also get protein from plant sources. This is also why there is an increase in the number of vegan athletes who rely on plant-based protein supplements.
So how much protein does a vegan need?
The RDA states that we need 0.8 grams per kilogram weight. What this means is that a vegan male who weighs 174 pounds would need about 71 grams of protein. This is definitely something that can be achieved by eating plants noted for their high protein content.
How Many Calories Are In 1 Cup Of Soy Milk
Whether you’re vegan, lactose intolerant or just enjoy the taste of soy, your waistline will thank you for choosing soy milk over the dairy variety. Even nonfat cow’s milk — the lightest kind — contains more calories than the average plain soy milk. Watch out for some flavored soy milks, however, because these may contain added sugars and significantly more calories than unflavored versions.
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