Soy milk is popular, but negative claims also surround it. So it’s natural to wonder whether it’s good for you or not.
Soy milk is good for you because it’s a nutritional powerhouse with many health benefits. It’s low in saturated fat, high in protein, and a rich source of B vitamins, fiber, and essential minerals.
Recent studies also prove that soy milk has more benefits than risks.
This article explores the benefits and downsides of drinking soy milk. Read on to find out whether you should or shouldn’t include it in your diet.
What Are The Benefits Of Drinking Soy Milk?
Here are some of the benefits of drinking soy milk regularly.
1. A Source Of High-Quality Protein
According to the USDA:
A cup of unsweetened soy milk contains 7 grams of protein, while a cup of 2% dairy milk contains 8 grams of protein.
Compared to other plant-based milk, soy milk is the closest to dairy in terms of protein content. It also contains all 9 essential amino acids required in our diet.
Research shows that soy milk offers enough protein to supplement your resistance exercises. It may help increase your strength and muscle mass to the same extent as animal protein.
2. It Might Help Protect Against Breast And Prostate Cancer
For some time, there was a misconception that soy milk could increase one’s risk of cancer.
The idea initially came from animal testing. But researchers later discovered that animals and humans process things differently.
Recent studies show that soy products may lower men’s risk of prostate cancer. Updated trials also found that soy might improve women’s resistance to breast cancer.
The American Cancer Society even refuted the belief that soy milk increases one’s vulnerability to cancer.
Additionally, a study in the Journal of the American Medical Association (JAMA) found that cancer survivors had a lower risk of cancer recurrence and death when they included soy products in their diet.
It’s safe to conclude that you may benefit from soy milk’s anti-cancer properties when you drink it regularly.
Here's a video from Whitney E., a registered dietician, with more information about the connection between soy and cancer.
3. Good For Menopausal Women
Menopausal women have low estrogen levels.
Low estrogen makes them prone to insomnia, diabetes, depression, obesity, and heart diseases.
Research shows that soy products can potentially treat menopausal symptoms by helping women manage their estrogen levels.
A study published in The North American Menopause Society tested whether soy affected hot flashes.
The researchers found that the overall number of hot flashes reduced by 79% by the end of that trial.
A cup or two of soy milk might relieve you if you’re dealing with intense menopausal symptoms.
4. A Great Choice For Diabetics
A clinical trial showed that soy milk lowers blood pressure in people with mild to moderate hypertension.
You might benefit from soy milk if you have diabetes since the condition often affects one’s blood pressure.
Soy milk can also help you manage your blood glucose levels, making it perfect for a healthy diabetic diet.
5. May Improve Heart Health
High cholesterol is a significant risk factor for heart disease.
According to the National Center for Complementary and Integrative Health, soy milk may help lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL).
Drinking soy milk might be the simplest way to support your heart health.
6. Might Help You Sleep Better
Soy milk contains isoflavones (plant estrogen) which weakly mimic estrogen in the human body.
Research shows that the isoflavones in soy milk can improve the quality and duration of your sleep.
The study involved 1076 adults and surveyed their soy intake. The results found a 91% improvement in sleep quality and a 64% improvement in sleep duration.
Soy milk also contains tryptophan which helps the body produce serotonin - a natural mood stabilizer and sleep regulator.
7. Can Help Boost Your Mood
Aside from tryptophan, the magnesium in soy milk can boost serotonin in the body.
Soy milk also contains B vitamins that might improve cognitive performance and enhance your mood. B vitamins might reduce your stress and fatigue levels as well.
The vitamin D in soy milk might help prevent and treat seasonal affective disorder (SAD). SAD is also known as winter depression because it’s more common during winter.
It’s a type of depression triggered by seasonal changes, especially in climates with less sunlight at specific times of the year.
A glass of soy milk might just be as effective as some antidepressant medication.
8. Might Help Prevent Or Treat Osteoporosis
People with osteoporosis have weak bones. Their bones are fragile and can easily break when they fall.
Mild stresses such as coughing, sneezing, or bending can also injure people with osteoporosis.
Research shows that soy isoflavones can increase bone density, making them less fragile.
Soy milk also contains calcium and iron, which help maintain the strength and density of bone tissues.
Consider using calcium-fortified soy milk if you need a calcium-rich alternative to dairy.
9. Supports Weight Loss
Soy milk is high in protein and fiber, which are beneficial for weight loss in the following ways:
- Proteins help maintain muscle mass.
- Fiber is low in calories.
- The body uses more calories to digest and absorb proteins than fats and carbs.
- Research shows that proteins can make you feel fuller by boosting several satiety hormones in the body. This helps reduce the level of hunger hormones, making you eat less.
- A study found that proteins can help people manage their food cravings and reduce late-night snacking.
- Proteins can boost your metabolism, making you burn calories even as you rest.
- Fiber can make you feel fuller for longer, reducing your appetite.
10. May Lower Inflammation
Inflammation occurs when your body attempts to heal when fighting against harmful things like toxins, injuries, and infections.
Acute (Short-term) inflammation is a beneficial defense mechanism.
However, chronic (long-term) inflammation increases the risk of rheumatoid arthritis, diabetes, cancer, and heart disease.
Recent studies found that soy milk has potential anti-inflammatory properties.
Therefore, soy milk might help manage inflammation levels and reduce the risk of chronic diseases.
11. Promotes Healthy Skin And Improves Hair Growth
Soy milk can benefit your skin and hair in the following ways:
- The isoflavones in soy milk may reduce the effects of skin aging. It could be a natural way to obtain youthful-looking skin.
- Soy protein can repair damaged hair.
- Clinical studies support the use of soy products to treat hyperpigmentation.
- Soy protein might keep hair shiny and moisturized.
- Soy milk contains vitamins K, A, E, D, and B, which may help improve your skin's health and appearance.
- Soy protein can boost collagen production, keeping your skin firm and moisturized.
What Are The Downsides Of Drinking Soy Milk?
Added Sugar
Flavored soy milk can contain up to 14 grams of added sugar.
According to the American Heart Association, too much added sugar can interfere with blood sugar and affect your health.
Look for soy milk with less added sugar if you don’t like unsweetened soy milk.
Otherwise, you might end up with issues like unwanted weight gain and high blood pressure, among other things.
Antinutrients
Soy milk contains antinutrients that can block the absorption of essential minerals.
Excessive amounts of soy milk might increase your risk of developing nutritional deficiencies.
Allergic Reactions
Soy milk can cause allergic reactions like swelling, vomiting, diarrhea, and stomach upsets.
Large amounts of soy milk can also trigger a life-threatening reaction called anaphylaxis.
Pregnancy Complications
Pregnant women should drink soy milk in moderation because of its isoflavones.
High levels of isoflavones can cause pregnancy complications and interfere with the baby’s development.
Migraines
A study published in the American Academy Of Neurology found that high levels of isoflavones in soy milk can trigger migraines.
Moderating the amount of soy milk you drink can help you avoid triggering such migraines.
Who Should Avoid Soy Milk?
People With Hyperthyroidism
Research shows that soy might interfere with the absorption of thyroid medication in the body.
Some experts recommend taking thyroid medication at least 4 hours before or after drinking calcium-rich beverages like soy milk.
The 4-hour gap is enough to ensure there’s no interference with the absorption of the medicine.
Even so, make sure you consult your doctor before taking soy milk so that they can advise you accordingly.
People With Soy Allergies
It’s best to avoid soy milk if you’re allergic because some reactions can be lethal.
Instead, consult your doctor and see if you could try out other healthy non-dairy milk.
People With Mineral Deficiencies
As mentioned earlier, soy milk has the potential to block the absorption of some essential minerals.
Avoid including soy milk in your diet if you have mineral deficiencies.
Consult your doctor, especially if you have low levels of iron, zinc, calcium, magnesium, and niacin.
Final Thoughts
The great thing about soy milk is that it can help you tackle various health problems.
Drinking soy milk might help protect against hormonal cancers and improve your heart health. It could also lower inflammation and help manage blood pressure and sugar levels.
Postmenopausal women can get additional benefits from soy milk. It can decrease their risk of osteoporosis and help regulate their estrogen levels.
What’s more, soy milk is beneficial for weight loss and weight management. It can also boost your mood, improve your sleep, promote healthy skin, and improve hair growth.
You only need to drink it in moderation to enjoy its benefits fully.
For your safety, don’t include soy milk in your diet if you have any allergies or health issues - without consulting your doctor.
