Soy milk is a beverage made from the soy plant. The ingredients are also exclusively of plant origin. This has made soy milk very popular, especially in the vegan diet.
Here’s what you should know about soy milk
The soy milk is a drink that is made from the soy plant. The ingredients are also exclusively of plant origin. The soy milk originates from China. Here it has been used for about 2,000 years. In Germany, it only gained increasing popularity a few years ago. With the increasing popularity of the vegan diet, the spread of soy milk in Western countries was also promoted. Compared to cow’s milk, however, it still represents a niche product. The name soy milk, although it has gained acceptance in linguistic usage, is not a valid designation, because soy milk is based more on a soy drink, as the term milk is used to refer exclusively to liquids obtained from udders. In terms of taste, soy milk takes some getting used to at first for outspoken milk fans. However, once you get used to the taste, which is somewhat reminiscent of cereal and is usually slightly sweet, you often appreciate it. The soy milk is slightly creamy, looks like milk and can be used exactly the same.
Importance for health
Soy milk has many health benefits. Compared to cow’s milk, it contains more protein and iron, and less fat, calories and saturated fat overall. The calcium content is one-sixth lower than cow’s milk. In some products, calcium is added to achieve a similar content as in cow’s milk. This can be found in the ingredients list. Soy milk is cholesterol-free and low in purine, making it particularly suitable for people with a lipometabolic disorder and gout or with elevated uric acid levels. Soy milk has a high value as a substitute for cow’s milk in case of cow’s milk allergy or lactose intolerance. Many people wonder whether soy milk is healthier than cow’s milk. This question can be answered in the affirmative, unless there is an allergic reaction to the soy protein. The soy milk scores especially in protein. Although it contains less than is the case with cow’s milk, the body can utilize the soy protein almost 1:1 compared to proteins from animal sources. This effect is very beneficial, especially for vegans and vegetarians. In terms of fat content, soy milk is midway between whole milk at 3.5 percent and low-fat milk at 1.5 percent. However, unlike cow’s milk, the fat in soy milk consists mainly of healthy unsaturated fatty acids, which have a beneficial effect on the heart and circulation. Another advantage compared to cow’s milk is the folic acid content, because soy milk provides about four times as much. This makes it a healthy drink for pregnant women as well. It also contains healthy plant substances such as flavonoids and saponins. If you want to be safe with regard to genetic engineering, you should buy soy milk in organic quality.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 54 | Fat content 1.8 g |
| Cholesterol 0 mg |
Sodium 51 mg |
| Potassium 118 mg | Carbohydrates 6 g |
| Dietary fiber 0.6 g |
Protein 3.3 g |
Soy milk can be compared to cow’s milk to some extent in terms of nutrients. It contains similar amounts of proteins, calories and fats. However, unlike cow’s milk, it provides the body with the important unsaturated fatty acids that it cannot produce itself. They are essential for a healthy diet. The vitamin E content is also higher in soy milk. However, it does not contain vitamin B12 compared to cow’s milk. Soy milk also has very low levels of calcium. Here, care should be taken to balance it out. The situation is different if the soy milk is enriched with additional calcium. The great advantage of soy milk is that people who suffer from lactose intolerance can consume a milk-like beverage.
Intolerances and allergies
The soy milk can cause allergies. The reason for this is the soy protein it contains, which is occasionally responsible for food allergies.Especially in the case of an allergy to birch pollen, the consumption of soy milk can lead to a cross-allergy. The symptoms of a soy allergy are manifold, for example gastrointestinal complaints, nausea, vomiting, diarrhea, neurodermatitis episodes, problems of the skin or respiratory tract up to anaphylactic shock. If allergic, soy milk should not be consumed.
Shopping and kitchen tips
When buying soy milk, there are various products available, such as with or without sugar, with or without calcium, natural soy milk or organic soy milk. The prices are quite different, but say little about the quality of the soy milk. Therefore, a close look at the list of ingredients is always recommended. With regard to storage, it should be said that ultra-high temperature soy milk can be stored without refrigeration for up to one year. Of course, the best-before date must always be observed. Once the soy milk has been opened, it must be stored in the refrigerator, just as is the case with real UHT milk. Here it stays fresh for about two to three days.
Preparation tips
The soy milk can be used in the kitchen in many ways. In principle, it can be used similarly to milk. The soy milk is suitable for cooking, baking and the preparation of rice pudding, puddings, semolina dishes, desserts, cereals and mixed drinks such as smoothies or hot chocolate. Soy milk can also be used to refine soups, tea or coffee. It can also replace creme fraiche, sour cream or cottage cheese in a variety of dishes such as desserts or sauces. In this case, however, it is important that the soy milk does not contain flavoring ingredients. Soy milk is mainly used in vegan and vegetarian diets to prepare dishes without animal ingredients. Especially in Asian, Chinese and Japanese cuisine, there are a variety of recipes in which the soy milk is used. Soy milk can also be made quite easily: 100 grams of soybeans are soaked overnight in water. This is then drained and mashed with 320 ml of fresh water to a fine paste. In a large pot, 660 ml of water is now brought to a boil and stirred into the porridge. This is simmered over low heat for 10 minutes, removed from the heat and allowed to cool. A sieve is then lined with a kitchen towel and hung over a bowl. The beans are put in with the liquid and allowed to drain. Finally, 260 ml of water is added to the strainer. The cloth is wrung out well over the bowl. The resulting soy milk is chilled, covered, and used according to the recipe.
