THE PROS AND CONS OF SOY MILK

Written by Caroline Meyer

There are many different types of milk available on the market today. Soy has been around for a while now and can be purchased in flavours such as chocolate and vanilla. You can even purchase infant formula made from soy. There are also other milks such as oat and almond which seem to be billed along the same lines as soy. Some say soy milk is incredible while others say it can cause health issues. So, what is the truth when it comes to soy milk? 

Soy milk is a non-dairy, plant-based produce which is touted as an alternative to cow’s milk. It is derived from soybeans and contains calcium, Omega-3s, vitamin D and other vitamins and minerals. It can even be used in cooking. It is a creamy liquid that is vegan friendly and has flavonoids that have anti-inflammatory, antioxidant and cardioprotective properties. For people who want to avoid dairy, are lactose intolerant or simply don’t enjoy the flavour of milk, soy milk may be a valid alternative. Soy milk is also lower in fat and may be used when trying to lose weight. Soy milk is rich in protein and contains fibre while being low in sugar (if no extra sugar has been added) and a full glass only contains around 80 calories. 

When comparing soy milk with dairy milk, rice milk, coconut milk and nut milks, soy milk is closest to low fat dairy milk when it comes to nutrition. It contains 9 essential amino acids along with the low fat and high protein. Almond milk has a lower calorie count but offers a much lower protein value unless extra protein such as pea protein is added. Oat and rice milks are also low in protein. Coconut milk has around the same amount of fat as soy milk but the saturated fat levels are a lot higher. Coconut milk contains no protein. 

Dairy based milk is much higher in calcium than soy milk but soy milk is lower in saturated fats and remains high in protein. Soy is also a great choice for people wanting a plant-based diet. Soy is a good alternative to dairy-based milk especially if you are lactose intolerant and want to use milk while avoiding the unpleasant gastrointestinal issues that accompany cow’s milk consumption. Soy is also rich in isoflavones. These plant chemicals have been shown to reduce risks of cancer, osteoporosis and even relieve some menopause symptoms. Soy milk may also reduce bad cholesterol (LDL cholesterol) and could reduce the risk of heart disease. 

There is a myth that soy milk increases the risk of breast cancer. Research has shown that soy milk and whole soy products may actually reduce the risk of some cancers and improve the outcomes for people who are fighting breast cancer as well as lowering the risk of reoccurrence of cancer of the breast or prostrate. The recommended allowance of soy milk or whole soy products would be 2 to 3 cups per day. Soy is fine to consume during pregnancy as well. The only people that should avoid soy milk are those that are allergic to soy products. 

When shopping for soy milk, look for one that is unsweetened in order to avoid adding extra sugar into your diet and try for organic as far as possible. Check the labels of the soy milk for additives. Most soy milks are fortified. Beneficial vitamins and minerals such as vitamin D and calcium may be added to soy milk to have the nutritional benefits resemble those of dairy-based milk.  

Soy milk has a number of great benefits and is fine for men and women to consume. It does not contain oestrogen but does contain phytoestrogens, an isoflavone that mimics oestrogen to a degree. Soy milk is gluten free and can be a good substitute for people with gluten or dairy allergies. Soy milk is safe for children although some may exhibit allergic reactions to soy products. Reactions may be very mild to concerning, so consult with your doctor if your child exhibits any allergy symptoms. 

Children under the age of 3 benefit from less frequent bowel movements and a lower incidence of diarrhoea that those that drink cow’s milk. This is likely due to the higher fibre content in soy milk. There have been some rare cases where infants have thyroid levels that fluctuate after consuming soy milk. This can result in an illness known as goitre. It resolves quickly when the infant is switched to a different non-soy-based product. 

All in all, soy is a good alternative for children and adults who don’t want a dairy-based milk or have allergies to lactose in dairy milk. If you have any concerns or are wanting to switch formulas, speak to your paediatrician or GP for advice that is tailored to you and your child.