Health Benefits of Soy Milk

Soy milk is a popular dairy alternative in the West, and it has long been a traditional beverage in China, Japan and other parts of Asia. Some people opt to drink soy milk because they are lactose intolerant or lactose sensitive, while others drink it for ethical reasons (such as an interest in animal welfare or in reducing your environmental footprint by eating lower on the food chain) or health reasons (such as wanting to reduce cholesterol intake or eat lower on the food chain).

The health benefits of soy milk are controversial, in part because (like milk) soy is a common food allergen. However, it is generally accepted that soy milk is a healthy alternative to cow's milk and many believe that soy milk is healthier than dairy milk.

Fat, Cholesterol and Protein in Soy Milk vs. Cow's Milk

In large part due to the milk industry's ad campaigns about how healthy milk is, many people wrongly assume that all milk is healthy. However, only low-fat and fat-free milk are accepted as 'healthy' by the medical community.

Unlike cow's milk, soy milk is naturally low in fat. Regular-fat soy milk contains slightly more fat per cup than 2% milk, but it is naturally free from saturated fat (which is considered to be more unhealthy than unsaturated fat). (More on fat contents in milk)

Because it is made from plant material instead of an animal byproduct, soy milk contains no cholesterol. Dairy milk contains about 20 milligrams of cholesterol per cup. An adult's recommended daily allowance of cholesterol is 300 milligrams, though many Americans consume far more, and many people with high cholesterol or some types of heart problems are better off consuming well below the usual RDA of cholesterol.

Soy milk is also high in protein. One cup of soy milk contains about seven to ten grams of protein. This is similar to cow's milk, which contains eight grams of protein per cup. Although some sources say that soy protein in soy milk is undigestible or an incomplete protein, this is not true. Soy milk protein is a complete protein and is highly digestible.

Health Benefits of Fortified vs. Unfortified Soy Milk

When used as a cow's milk replacement, unfortified soy milk is lacking in calcium and B vitamins (especially vitamin B12). For this reason, many soy milk brands on the market are fortified with calcium and B vitamins, as well as vitamins E and D.

Soy Milk and Calcium

One of the main drawbacks of soy milk as a milk replacement is its lower level of calcium. Unfortified soy milk contains about one-fourth the amount of calcium in milk. Fortified soy milk is often comparable to cow's milk in its calcium levels, but some studies show that fortified calcium may not be as healthful as naturally occurring calcium.

For vegans and people who are lactose intolerant, the issue of calcium should be addressed through a more comprehensive dietary plan involving alternate sources of calcium (such as almonds, beans, leafy greens and, for people who are not vegan, sardines). For people who use soy milk as a healthy source of isoflavones but who do not object to dairy in their diets, calcium is also available from cheese, yogurt and other dairy products.

Hormones in Soy Milk vs. Cow's Milk

As with dairy milk, there is some controversy over the hormones in soy milk. Cow milk naturally contains estrogen and progesterone. Cows are milked throughout pregnancy in the United States, and their hormone levels peak near the end of their term. Some studies have linked the consumption of cow's milk with various types of cancer and early sexual puberty. Additionally, cows in the U.S. are sometimes treated with rBST or rBGH, types of controversial growth hormones that studies have linked to various cancers.

Soy milk naturally contains isoflavones. Isoflavones act in a manner similar to the hormone estrogen (but are not actually estrogen). They are phytoestrogens or plant-derived compounds with 'estrogenic activity.' Some studies have linked high consumption of these compounds with reduced or increased chances of breast cancer, but there is no conclusive evidence either way. The consumption of abnormally high levels of isoflavones is questionable, but regular consumption of soy milk and other sources of isoflavones is considered to be healthy.

How Milk is a Complete Food?

Milk has long been associated with good health and is one of the most consumed beverages throughout the world. It is thought that the ability to digest the milk sugar lactose beyond infancy first evolved in dairy farming communities in central Europe around 7500 years ago.

Popular sayings and slogans such as "Milk: it does a body good" and "Milk is a complete food" have brought milk into the mainstream media and further propelled the notion of milk being a healthful choice.

Milk can come from many different species of animal, with cow, sheep, and goat milk being the most popularly consumed. There are also many "milk alternatives" available now, such as soy milk, almond milk, coconut milk, hemp milk and more. Even cow's milk comes in many varieties including flavored varieties like strawberry or chocolate, lactose-free milks, milk with added omega-3s, hormone free or organic milks and reduced fat milk.

Nutritional breakdown of milk

One cup of milk is considered one serving. The nutritional breakdown of milk depends on the fat content. Whole milk, with 3.25% fat contains 146 calories, 8 grams of fat, 13 grams of carbohydrate and 8 grams of protein in one cup. One cup of nonfat or skim milk has about 86 calories, 0 grams of fat, 12 grams of carbohydrate and 8 grams of protein.

Some important nutrients that all milk provides are:

Calcium: Dairy products like milk are the best dietary sources of calcium. Calcium has many functions in the body but its primary job is the development and maintenance of healthy bones and teeth. Calcium is also important for blood clotting and wound healing, maintaining normal blood pressure, and muscle contractions including heartbeat. It is important to try to pair calcium-rich foods with a source of vitamin D, as vitamin D helps the small intestine to absorb calcium. There are 306 milligrams of calcium in one cup of skim milk.

Choline: Milk is also one of the best sources of choline; an important nutrient found that helps with sleep, muscle movement, learning and memory. Choline helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Potassium: High potassium intakes are also associated with a reduced risk of stroke, heart disease, high blood pressure, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. A high potassium intake is associated with a 20% decreased risk of dying from all causes. The recommended daily intake of potassium for all adults is 4700 mg per day.

Vitamin D (fortified): Vitamin D is important for bone health, aiding in the formation, growth, and repair of bones. Vitamin D also plays an important role in calcium absorption and immune function. Vitamin D deficiency has been associated with osteoporosis, depression, chronic fatigue, muscle pain, PMS, hypertension, and breast and colon cancer.

Milk also provides magnesium, phosphorus, vitamins A, riboflavin, vitamin B-6 and vitamin B-12.

HEALTH BENEFITS ASSOCIATED WITH MILK

Healthy Bones

There are three main factors that contribute to healthy, strong bones. Genetics, physical activity, and proper calcium intake. With one eight ounce serving of milk providing 290 mg of milk, it is an excellent source of calcium. You can also offer a serving low-fat cheese which boasts 204 mg of calcium. Since milk is rich in calcium, which is essential for growth and proper strong bone structure milk helps prevent bone growth disorders and decrease the chance of bone fractures when injured

Blood pressure and heart health

An increased potassium intake can play a huge role in improving vasodilation and lowering blood pressure. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.

In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). Unfortunately, according to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.3 Incorporate more potassium-rich sources such as milk, oranges, tomatoes, lima beans, spinach, bananas, prunes and yogurt into your daily diet to increase your potassium intake.

Milk and cardiovascular disease

Several studies have linked milk and dairy consumption with a reduced risk for cardiovascular disease. A recent study in Welsh men found that those who drank the most milk had fewer heart attacks than those who had little or no milk in their diets. This connection could be due to many factors in milk, but epidemiological studies have shown that higher intakes of calcium in particular are linked to a reduced risk of cardiovascular disease.

More specifically, studies have shown that high calcium intakes may reduce high levels of bad cholesterol in the blood, and increase low levels of good cholesterol both of which are known risk factors for cardiovascular disease.

In addition, it is also thought that calcium may bind harmful fats together in the gut and prevent their absorption, which in turn prevents levels in the blood increasing.

Depression

Adequate vitamin D levels support the production of serotonin, a hormone associated with mood, appetite and sleep. Vitamin D deficiency has been associated with depression, chronic fatigue and PMS.

Hydration

In order to remain adequately hydrated, it is recommended that we consume 6-8 cups of fluid each day. If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell. Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time!

Re-hydration after exercise is particularly important to replace lost fluids, and a recent study in the USA found that chocolate milk helped the body to recover after exhausting exercise!

Muscle building and weight loss

Milk is a great source of natural, high quality protein. Maintaining a healthy amount of muscle is important for supporting metabolism and contributing to weight loss and weight maintenance. A diet that is sufficient in protein is needed to preserve or increase lean muscle mass. Dairy proteins support muscle growth and repair. According to Today's Dietitian, a recent analysis of over 20 clinical trials suggested that an increased milk intake can boost muscle mass and strength during resistance exercise in both younger and older adults