Is soy milk a good substitute for milk from the dairy?

Soy milk is naturally low in fat and is cholesterol-free.

If you are allergic to cow s milk or lactose intolerant, or are vegan, then soy milk could be a nutritious alternative for you. It also has a longer shelf life as compared to cow s milk. Some types of packaged soy milk can even be stored for months at room temperature.

Soy milk is naturally low in fat and is cholesterol-free. Unlike cow s milk, the fat in soy milk comes from heart-healthy unsaturated fatty acids. Drinking soy milk could also help you reduce the levels of bad cholesterol or low-density lipoprotein in your body. It is also packed with fibre, which makes it a vital substitute to cow s milk.

Great source of protein

Drinking soy milk can help boost your protein intake. A cup of soy milk can provide you as much as 7 grams of protein. Unlike most plant-based proteins, soy contains all the 9 essential amino acids. These amino acids are required by your body to boost your immune system and to repair the tissues in your body.

Provides calcium and iron

Soy milk is fortified with essential minerals like iron and calcium. Calcium is required to keep your teeth and bones strong, whereas iron is vital for the proper functioning of red blood vessels. A cup of unsweetened soy milk can provide you as much as 299 milligrams of calcium.

Can provide our daily requirement of Vitamin B12

Soy milk is also a good source of B-complex vitamins especially vitamin B12. You need to include vitamin B-12 in your diet to help your cells produce DNA and in the proper functioning of red blood cells. A cup of soy milk can provide you with 3 micrograms of vitamin B12, which is more than 2.6 microgram you require every day. Also read 5 natural sources of vitamin B12 you need to include in your diet.

Good source of Riboflavin

Drinking a cup of soy milk every day can bolster your riboflavin count by 0.51 milligram, which is 46 percent of the recommended daily intake for women and 39 percent for men. Riboflavin is required to help your cells produce energy and to protect your DNA from damage.

Is great for weight loss

If you are trying to maintain or achieve a healthy weight, then soy milk could be a good option for you. It is a low-calorie beverage and a cup of it contains only 109 calories which are much lesser than cow s milk. Avoid flavoured soy milk like vanilla or chocolate as they may boost your calorie intake to 129 and 141 calories respectively. Also find the calorie count of other types of milk.

Ensures Better Blood Vessel Integrity

Soy milk also has a rich concentration of omega-3 and omega-6 fatty acids in addition to potent phyto-antioxidants which are beneficial in protecting your blood vessels from such lesions and haemorrhages. Soy milk helps bind these compounds to your blood vessel linings defending lining them from free radical attacks as well as cholesterol deposits.

Prevents Postmenopausal Problems

A woman s ability to produce estrogen during menopause reduces to a minimum. When estrogen levels drop, it creates a significant amount of health problems for postmenopausal women. Postmenopausal women run the risk of being susceptible to heart disease, diabetes as well as obesity. Also, these women are prone to falling prey to depression, insomnia in addition to other psychological problems. Soy contains phytoestrogen which is an effective replacement of estrogen. Therefore, when you consume soy milk on a regular basis, you cut down the chances of suffering from these postmenopausal syndromes.

Tips

• While purchasing soy milk, try and avoid the ones which have added sugar. Added sugars can are high in calories and so not offer any nutritional value which in turn can lead to cardiovascular diseases.
• Also, opt for organic or non-GMO varieties to avoid genetically modified soybeans.

Image source: Getty Images

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