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What’s in Soy Milk?

A Closer Look at Ingredients and More

Soy milk is a nutritious beverage that’s low in calories, high in protein, and rich in several vitamins and minerals. Drinking soy milk may improve your cholesterol levels, reduce high blood pressure, fight inflammation, and support weight loss or weight maintenance.

What is soy milk?

Soy milk is the most popular plant-based alternative to cow’s milk.

It’s commonly enjoyed by those who are intolerant to lactose — the type of sugar that’s present in milk — or have a milk protein allergy. Other people drink it because they follow a plant-based diet or perceive it to be healthier than cow’s milk.

In either case, you may wonder what’s in soy milk and how its ingredients may impact your health.

Soy milk is made by blending soaked soybeans with water and straining the solids, leaving a smooth, milk-like liquid.

You can purchase both unsweetened and sweetened versions.

The unsweetened varieties generally contain only purified water and soybeans, though some brands also add salt, vitamins, and/or minerals.

The sweetened varieties contain a sweetener, usually cane sugar. They typically often include oil, salt, and vanilla to provide a flavor closer to that of cow’s milk. Some versions also contain cocoa to create a chocolate flavor.

Sweetened and some unsweetened soy milk also contains a thickener or stabilizer. These additions help the ingredients in the milk remain in an emulsion, or uniform mixture, and retain characteristics like thicker texture and mouthfeel.

Here are a few commonly used thickeners and stabilizers in soy milk:

  • Locust bean gum. This thickener is obtained from the seed of the carob tree, native to the Mediterranean region.
  • Gellan gum. This type is produced by fermenting a carbohydrate source using a specific strain of bacteria.
  • Carrageenan. This agent is extracted from red seaweed.

You can check Instead of Mlk soy milk use only Gellan gum a nature-based ingredient.


Soybeans are rich in a variety of nutrients, making soy milk a nutritious beverage.

Here’s a look at the nutrition provided by 1 cup (240 mL) of unsweetened soy milk

  • Calories: 80
  • Fat: 4 grams
  • Carbs: 4 grams
  • Protein: 7 grams
What’s in Soy Milk?

Many popular brands of soy milk are fortified with vitamins and minerals like riboflavin, calcium, and vitamins A, B12, and D, but at International Food we want to keep products as natural as possible.

Unfortified, unsweetened soy milk tends to be a good source of vitamin B6, magnesium, folate, and zinc.

Some people believe that plant-based products shouldn’t be named using typical dairy-centered phrases like milk or yogurt, since this could convey that the products are nutritionally equal to cow’s milk-based products.

Still, when it comes to fortified soy milk, it may not be so far-fetched, as it’s similar to low fat cow’s milk in terms of calories, fat, protein, vitamin D, calcium, and potassium

Soy milk Benefits

Soy milk is a well-known dairy milk replacement, but it’s not just a substitute ingredient. Soy milk can be a worthwhile addition to your diet on its own. This healthy, flavorful beverage first came about as a waste product on the way to making tofu. Today, soy milk can be found around the country as a lactose-free dairy substitute with health benefits that are all its own.

The vitamins, minerals, and antioxidants in soy milk can provide important health benefits. For example, the forms of vitamin B found in soy milk are important for helping your body maintain your nerve cells and DNA. They can also help you avoid certain forms of anemia, which can prevent tiredness and fatigue.

Soy milk is also high in protein. The protein in soy milk is healthy, plant-based, and can help support healthy muscles and organs.

In addition, soy milks can provide other health benefits like:

Brain Health

Soy milk is rich in omega-3 fatty acids, which are “healthy” fats that your body cannot form on its own. Omega-3 fatty acids are linked to a reduced risk of dementia and Alzheimer’s disease. Soy milk is still being studied for its effect on these diseases, but soy in general is one of the best non-animal sources of omega-3 fatty acids.

Improved Heart Health

Soy milk can also help support your cardiovascular system. Soy milk is an excellent source of potassium, whether or not it has been fortified. Potassium is deeply connected to maintaining lower blood pressure and a regular pulse. Furthermore, soy milk has been linked to lower cholesterol levels, especially in people who have high cholesterol.

Reduced Symptoms of Menopause

Soy milk contains isoflavones, which are a class of chemical known as “phytoestrogens.” These isoflavones react in the body like a weak form of estrogen. Because of that, studies have shown that consuming soy milk and other soy products might help reduce the symptoms of menopause, such as hot flashes.

How to Add Soy Milk to Your Diet

Soy milk can be found almost in everygrocery stores, health food stores, and restaurants around the country. You could even make soy milk at home.

Here are some ways you can include soy milk in your diet:

  • Add soy milk to a smoothie
  • Use soy milk in your coffee
  • Eat cereal with soy milk
  • Use soy milk in baked goods
  • Make a bechamel sauce with soy milk
  • Use soy milk in curry

If you are into soy milk I’ll leave you the link to all our Instead of Mlk Soy Milk recipes.

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