Calories in Soy Milk. Chemical composition and nutritional value.

When health problems begin, excess weight occurs, or a child is diagnosed with an allergy to lactose, we begin to surf the Internet and look for a remedy that will help. At the same time, we often “stumble across” advice to drink soy milk, but what is it? Is it really a “panacea for all ills”, is it worth eating it? We'll tell you in the article.

What is the secret of soy milk

According to nutritionists and doctors, the uniqueness of this plant product is high. It contains a lot of protein and contains almost all the amino acids necessary for building body tissues. There are triglycerides, as well as lipoid compounds in the oils. They are enough to replenish the body's daily energy losses. Their main part is unsaturated fatty acids, essential for human health. There are almost as many lipids as in skim cow's milk. As for carbohydrates, since this is a natural plant product, it contains starch, some pectins, and fructose. There is glucose and sucrose. But the percentage of sugars is less than in animal milk, so the soy product is classified as dietary.

Some complain that it contains few calcium compounds. But when soybean cake is prepared at the factory and filled with water, it is necessarily saturated with soluble substances necessary for humans with calcium ions in the required quantity.

Scientists note an important property of the product: giving the body the required amount of proteins. Moreover, in quantities that can be compared with such a valuable product as meat. Despite the fact that soybeans are a plant, their beans contain eight amino acids required for the synthesis of protein-enzymes, which not only participate in metabolism, but also help with brain function, as well as in maintaining the required level of immunity.

The composition of soy milk is balanced in terms of “vitamin richness”. This is a pantry where vitamin E, folic acid, all representatives of group B, PP, many different macroelements and substances containing microelements are stored, which are necessary for the female body.

That is, what is needed for health, the synthesis of enzymes and hormones, is there. Moreover, there are special compounds that help in cell regeneration and enable human organs to function fully. If you want to be healthy, maintain beauty and youth for as long as possible, then drinking soy milk daily will help you.

There are people who cannot tolerate proteins from animal derivatives. Allergies, gastrointestinal disorders occur, and in some people the body has a negative reaction to lactose. Soy milk helps them out; it is also recommended for those who suffer from galactosemia. The low sugar content of the product makes it indispensable for some forms of diabetes.

And for a healthy person it is prescribed as part of a diet aimed at losing weight. Moreover, it was noted that during this period the work of the heart muscle normalizes, cholesterol in the blood decreases, and the condition improves if a person suffers from peptic ulcers or chronic cholecystitis.

The drink is especially useful for people of retirement age. Lecithin, which is included in its composition, regulates the amount of cholesterol. The condition of the skin improves, the nail plates and hair are restored.

When women reach menopause, the body experiences discomfort. As American experts say: “For women, the benefits of soy milk are obvious: it alleviates the condition during menopause, because the isoflavones contained in the cake are analogues of estrogens and prevent osteoporosis.”

Chemical composition

Soy meat is not inferior in nutritional quality to beef, and in some respects even surpasses it. The main advantage of such a valuable product is that it consists of 50% easily digestible vegetable protein. It is also rich in vitamins, it contains vitamins E and D, group B. It is also useful for the reason that it contains healthy polyunsaturated fatty acids (omega-3, as well as omega-6) in an ideal ratio. It also contains important microelements: potassium, calcium, iron, phosphorus, etc.

Traditions of use

Soy food product has been used since ancient times. Nowadays it is very fashionable among vegetarians. For people who have given up consuming animal foods, it replaces cow's or goat's milk.

The interesting thing is that we are gradually beginning to use the heritage of our ancestors. Even food traditions are starting to come back. In Europe, peasants made delicious milk from hazel and walnut. In Siberia - from cedar cones. In China - from soybeans. All types of plant drinks were a complete replacement for animals. Especially when there was a fast or there was an unexpected loss of livestock.

The value of any food product for the body is determined by its calorie content. Knowing it, you can competently build a diet. The calorie content of soy milk is low: only fifty-four kilocalories per liter. That is why it is used for sports diets and for weight loss. In organoleptic analysis, it differs little from the animal. This is why field areas have been increasing, especially in the last ten years. And during the same time, the industry began to produce significantly more food products based on soybeans.

This is interesting

If earlier the consumption of soy milk was widespread in East Asia, then since 1939, when its industrial production began, it has spread to different countries, including Europe. When veganism became fashionable in the USA, Brazil, Argentina, plant-based milk came to South and North America, and from Europe “migrated” to Africa. In our country, from 1989-1990, stores began to open in different regions where they began to sell bean products.

Benefits of soy drink for men

According to a 2008 study of men who consumed soy products, it was found that the quality of their sperm deteriorated, but the quantity of sperm did not decrease. Scientists initially hypothesized that drinking soy milk could make men unable to procreate. But, as further study showed, soy does not in any way affect the condition of sperm.

At the moment, it is not entirely clear exactly how soy consumption affects male reproduction. But since soy milk contains isoflavones and other phytoestrogens, men are not recommended to consume this product in large quantities, unless, of course, they are going to become parents. In general, soy milk is beneficial if you drink it in moderation.

In addition, scientists have found that by controlling testosterone production, soy helps reduce the risk of prostate cancer. It also controls blood pressure and reduces the risk of heart disease.

Receiving technology

Japanese and Chinese peasants in ancient times prepared plant-based milk only for their families. But the principles of its industrial production are not much different. Consumers often ask questions: how to prepare soy milk, is it possible to organize an installation on the farm for its production. We will not go into details, but will outline the basic principles and stages.

First, the soybeans are ground. Then the resulting cake is poured with water. Depending on what concentration should be at the outlet, the volume of grains in relation to the amount of water should be either 1:4, or 1:8, possibly 1:12.

In a container (jug), with the help of rotating blades, the composition is intensively mixed and then settled, then poured and filtered. The remaining sediment is used for the production of fertilizers and goes to feed livestock. The resulting milk is pasteurized, bottled, and part of it is vacuum processed to obtain dry residue (powder).

Calorie content

100 g of soy milk contains about 54 calories, which is 3% of the daily requirement of an adult leading a moderately active lifestyle.

Nutritional value per 100g (based on the needs of a female knowledge worker)

Mineral content per 100 g

Vitamin content per 100 g

Harmful properties of milk analogue

They say that distilled water will be harmful if you drink a whole bucket. The same can be said about any other product, medicine, substance. It is useful for some, contraindicated for others, and for others it is prescribed in limited quantities.

Therefore, soy milk has both benefits and harm at the same time. In addition to the properties that cause admiring reviews of its use, there are cases when its use is prohibited or limited. Let's take a closer look.

Plant products contain compounds that can disrupt the normal course of certain physiological processes.

For example, some people experience problems with the digestion of food and stomach upsets. Researchers note that in large quantities, soy extract provokes the clumping of red blood cells, which reduces the efficiency of oxygen transfer by the blood and removal of carbon dioxide from the body.

Soybean pulp contains phytic acid. It negatively affects the absorption of the following metal ions by cells: Zn, Mg, Fe, Ca. A study of this herbal drink showed that it slightly reduces the digestibility of protein compounds, and also worsens the functioning of the pancreas in some cases.

Those who have abnormalities in tests for thyroid hormones need to know that soy isoflavone reduces production, and leads to hormonal disorders even in pregnant women.

It is very important to know where the soybeans from which the milk was made were grown.

Almost all legumes of this type that grow in foreign fields are from genetically modified seed material. Therefore, some researchers believe that “artificially created” seeds disrupt the immune system and can be allergens.

There is one more feature of soybeans: during the process of growth and ripening, it “captures and stores” some poisons from the soil, for example, mercury derivatives and lead compounds. There is only one conclusion: not only “transgenic”, but also the most ordinary soybean, if it grows in an area that is problematic from an environmental point of view, or if fertilizers were abused during cultivation, can be hazardous to health.

note

Milk and other soy products cannot be full-fledged “substitutes” for animal protein, and they also do not contain enough copper and zinc compounds, while iron is in a non-heme state, so it is difficult to absorb.

Soy milk and disease

The soy diet has been successfully used in the treatment of diabetes in the early stages. Thanks to fiber, pectin and vegetable glue, a gel is formed in the intestines, which slows down the flow of sugar into the blood, insulin has time to be produced, and the patient begins to recover. A protein diet helps restore pancreatic function, so soy drink can be consumed for pancreatitis.

Soy is low in calories, does not overload the pancreas, and is easily digested, unlike animal milk, which can cause bloating, flatulence and other intestinal disorders. Soy milk is extremely beneficial for the liver due to its lecithin content. With its regular use, protein synthesis improves. It is worth noting the general strengthening effect, cleansing the body, supporting the immune system.

If you are sick, do not self-medicate under any circumstances! No matter how useful any product is, it can help if used in complex therapy. Leave the main treatment to your doctor. Do not reduce the dosage of medications, just include a herbal drink in your diet after consulting your doctor.

Summary. Who can and should drink soy milk:

• healthy women and men in moderation;
• women during menopause (phytoestrogens smooth out the symptoms of menopause);
• everyone who wants to prevent obesity, coronary heart disease, osteoporosis;
• healthy and sick people for the prevention and assistance in the treatment of diabetes, liver and pancreas diseases.

Who is contraindicated in soy milk:

• children of any age;
• people prone to the formation of estrogen-dependent tumors;
• people with thyroid problems;
• pregnant and lactating women.

At-risk groups

There are special groups of people for whom the consumption of plant-based soy milk is undesirable or prohibited. Firstly, these are those who have an identified tendency to form certain types of tumor diseases, including estrogen-dependent ones.

We have already talked about complications when pregnant women use the product; harm can also occur to infants. It can harm children even at an older age, since it negatively affects the development of internal secretion organs, phytoestrogens, and can also slow down not only physical but also mental development.

While soy milk helps older women overcome menopause, it causes early menstruation in girls during puberty. At one of the conferences, the dependence of the symptoms of Alzheimer's disease on the consumption of soy products, as well as male infertility, was noted.

Soy dairy products

The range of products made from soy is quite wide. This is milk, as well as its derivatives: yogurt, cheeses, kefir, cottage cheese.

In terms of taste and appearance, they resemble goat or cow food products that are familiar to us. Moreover, the neutral smell, sweet taste and so-called “creamy consistency” attract the attention of the consumer. Tofu cheese, soy shakes and puddings are popular. Confectioners and bakery manufacturers use plant-based dairy products as ingredients in production.

There is a reason for this. Yogurt and kefir have a minimal amount of fat, but the same amount of microelements/macroelements/vitamins as cow or goat. Tofu is not only easily digestible, but also “fights tumor cells in the body,” scientists say.

Composition and beneficial properties of soy milk

The caloric content of soy milk is low, about 40 kcal per 100 g of product; for example, cow's milk is 1.5-2 times more caloric. The nutritional value depends on the method of its production. The protein content in soy milk can range from 0.8 to 3.8 g per 100 g of product; it contains little fat and carbohydrates (about 0.3-1.5 g and 7 g, respectively). Milk obtained from soybeans has a number of differences and advantages over other dairy products of both plant and animal origin.

How to make the right choice

Despite such high popularity in the world, soy milk is not always found on the counter. And therefore you need to choose it quite carefully.

It is available in dry form (powdered), bottled (pasteurized) and canned. In addition to the fact that we must look at the label for the region where the soybeans were grown, we need to pay attention to the composition. Ideally it should say: soy extract (and percentage) and water (percentage). When flavorings or substances that impart a sweet taste are indicated, you need to think about whether or not to take such a product. However, when the list of ingredients contains vitamins, calcium compounds and mineral supplements, then this is what we need.

If you read: “Isolated soya protein,” this is a low-quality product. Avoid milk in clear packaging because light destroys the nutrients.

The opened container is stored in the refrigerator. But only for 3-6 days. Special storage recommendations are indicated on the label.

As for dry soybean powder, sometimes it is more convenient to use, and in terms of value and usefulness it is not inferior to bottled powder. Therefore, it is successfully used as a nutritious product by many, especially those who adhere to a vegetarian diet.

The peculiarity of dry milk is that manufacturers add the missing vitamins and microelements to it and make it closer in properties to full-fledged cow's milk, while maintaining hypoallergenic properties and low calorie content. In appearance, it is a light cream-colored powder with a nutty aroma.

True, you need to learn how to prepare this milk mixture correctly. For a glass of water or hot tea/coffee you need five to six small spoons of powder (without a slide). A few seconds - and you will have a tasty and healthy drink on your table.

Application

Soy milk is widely used in the industrial production of flour products. It is added to many foods. This milk makes excellent fermented milk drinks, yoghurts, cheeses, and curds. You can prepare many dishes from soy milk at home, for example, pancakes, smoothies, homemade yogurt. It is an excellent raw material for baking. In eastern countries, a thick broth is prepared based on this product and served in the most famous restaurants. In European cuisine, soy milk serves as the basis for many sauces, cheese fillings, dessert creams and confectionery masterpieces.

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Personal care

Even Chinese and Japanese healers in ancient times noticed the beneficial effects of soy on the skin of the face and body. Subsequently, cosmetologists in these countries began to use soy milk as a basis for the manufacture of various products (creams, masks, peeling, etc.) for external care.

Now this can be explained scientifically. We talked above about the dangers of isoflavones for the thyroid gland. But when exposed to the skin, these substances act as antioxidants and have a positive effect on the sebaceous glands, balancing their secretion. In summer, in hot climates, isoflavones protect skin cells from excess radiation, help in the regeneration of the dermis during microtrauma, and also exhibit a rejuvenating effect.

Eye lotions based on a herbal drink remove puffiness, bags, and straighten radiant wrinkles. A whipped mixture of tofu and milk softens and makes the skin on your hands and feet elastic. Dermatologists say it is a good remedy for treating some forms of skin diseases, including those caused by allergies.

We can make masks from dry soy extract. And not only for eyelids, face or hands, but also for hair. For the recipe you need to purchase extract, oil and egg.

Take equal volumes of diluted soy extract and almond (or olive) oil and quickly mix. You should get about 50-60 ml of mixture. Then break the chicken egg and separate the yolk from the white. Beat the yolk together with the resulting mixture. This mask is rubbed into the scalp at the base of the hair. It prevents their loss and improves growth.

Soy milk for female beauty (use in cosmetology)

The rich composition of soy milk allows it to be used as a base for various cosmetics: nourishing masks for the face, body and hair, peelings, moisturizing creams.

Soy milk in cosmetology

When used externally, soy isoflavones regulate the functioning of the sebaceous glands and rejuvenate the skin. Vitamins C and E act as antioxidants, neutralizing the negative effects of the external environment. Fatty acids help moisturize and soften the skin, and phospholipids help restore cell membranes.

After applying soy milk-based products, the skin becomes soft, peeling, irritation, and redness disappear. Soy milk can be used to make cosmetic ice cubes.

How to make plant-based milk at home

While it is possible to buy bean derivatives in large cities, in regions remote from the center it is very difficult. Therefore, we will tell you how to prepare soy milk in your own kitchen at home from beans.

It tastes no worse than the factory version.

First, let's stock up on soybeans. They can be purchased at health food stores. Take one kilogram and soak it in warm water. Let stand for about two hours, and then drain the water. The beans become soft.

We load them into a blender and grind them to a homogeneous paste. Place the mixture in a saucepan and fill with water. There should be twice as much water in volume as “vegetable porridge”. Cook the mixture over low heat until tender (about 30-40 minutes). Then the liquid needs to be cooled and carefully drained, and then filtered. This is soy milk.

It is usually stored in the refrigerator. If desired, you can make yogurt by diluting the starter in milk. It will be tastier if you add vanillin or honey, as well as chocolate.

When it is not possible to constantly buy beans, then dry soy extract is quite suitable. Kefir and Tofu cheese are also made from it.

If you are allergic to animals, dairy and plant products are used in baking and for cooking milk soups; they go well in puddings and jelly. And the porridges and casseroles turn out simply wonderful. Housewives who have been involved in plant-based cooking for a long time claim that these products go well with bananas, apples, pears, citrus fruits, raspberries, and strawberries. The soy-based nut drink turns out to be very tasty.

Mashed potatoes and omelettes are indistinguishable from those made from cow's cream and milk. When you are on a diet and make all the products from plant derivatives at home, remember that the calcium content in them is less than what the body needs. Consult your doctor. He will prescribe calcium-containing medications.

Recipe for pumpkin porridge with homemade soy milk

• Prepare one liter of drink.
• Take a glass of millet or rice cereal.
• Remove the tough skin and seeds from the small pumpkin and then cut into small pieces.
• The pumpkin pulp is poured with water and boiled until it softens.
• After this, drain the water and grind the pumpkin in a blender.
• The milk is put on the fire, heated, and the washed cereal is poured into it, boiled until tender.
• The pumpkin mass is mixed with boiling porridge, butter to taste, salt and sugar are added. The latter can be replaced with honey.
• The porridge is ready.

How to replace baked milk in your diet

The days when the only alternative to cow's milk was skim milk are long gone. The modern sophisticated consumer is very interested in his own health, so he spends several hours at the counter to carefully study the composition and calculate the possible benefits of the purchase. You already know that it is better not to eat cow's milk, but what can you replace it with and will the alternative be also tasty and versatile?

Almond milk

The product compensates for the lack of calcium (K) in the body. One glass contains about 30% of the daily dose of nutrients. Scientists have proven that cow's milk does not strengthen the skeletal system and, on the contrary, “washes out” most vitamins from the human body. But the almond product supports healthy bones and joints.

The cost of the product is quite high, but it can easily be reduced if you prepare the milk yourself. The price of raw almonds is quite affordable, and the process of squeezing the milk itself does not take much time.

Soy milk

The ingredient is best used in combination with other herbal ingredients (fruit/vegetable juices, coconut water or cream). Soy will help quickly restore muscle activity, which is especially useful after strength or cardio training. In addition to muscle tone, we also receive an impressive energy boost for the rest of the day. A nice bonus for athletes and healthy eaters: soy contains about 7 grams of protein. There is also no need to worry about the taste and aroma of the product. taste buds respond with gratitude to the delicate enveloping texture and pleasant, incomparable taste.

Rice milk

This product is the sweetest offering on the market (due to natural plant sugar, not artificial sugar). Even a picky child who is accustomed to chocolate and sweet tea will not be able to refuse the rich rice liquid. Based on the component, you can cook oatmeal, various cereals, prepare baked goods, or simply drink in small glasses.

The rice liquid adds significant fluffiness to the dough, so be careful and correctly size the baking dish.

Hemp milk

This is the most nutritious product on the list. The taste, aroma and even the structure of the ingredient are quite unusual. The taste of ground seeds can be used not only in desserts/baked goods, but also in savory dishes. Try the combination of mashed potatoes and hemp milk. The liquid will help maintain a pleasant soft texture, enhance the natural taste of the ingredients and give the traditional dish several new aromatic contrasts.

Flax milk

The product will fit perfectly into the diet of those who are trying to lose excess weight. 100 grams of milk contains 25 calories and only 2.5 grams of fat. The flax component is perfect for making baked goods and desserts. The dough turns out soft, tender, with a light enveloping flax aroma. Natural sweetness will be enough to avoid or minimize the use of sweeteners.

Hazelnut milk

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An excellent alternative to cream in coffee. The flavor palette consists of sweet nutty notes, which are perfect for both main courses and desserts. The fat content is only 3.5 grams of fat, so those losing weight can safely afford a cup of milk in the morning.]

Coconut milk

Coconut liquid can replace absolutely everything: from soup broth to yogurt base or baked goods. Use not only milk, but also water and cream extracted from coconut. Calculate your daily BJU and try to include coconut products in your first meal and snacks. This significantly reduces cravings for sweets, quickly fills you up and gives you energy for the rest of the day. The main advantage of the product is the absence of animal fat and a rich vitamin composition that is easily absorbed.

Oat milk

Ideal for making pancakes, pancakes and homemade waffles. The structure of the finished dish will be much denser and fluffier than when using cow's milk. Moreover, the taste and aroma of the oat component is so rich and vibrant that the need for additional sweeteners is automatically reduced. This is a great substitute for sweet chocolate bars or sugar-filled candies.