Soy is becoming the most-preferred food option for the lactose intolerant and for people with milk allergy. There has been so much hype created about soy that even individuals who are milk-tolerant prefer soy for better health and well-being. Reasons behind choice of soy milk as an alternative to cow’s milk is simple – it creates no allergy and contains no lactose. Added to that, it contains nutrients that are useful for the body. This article explores the benefits of soy milk and provide a few recipes of the same.
Health benefits of soy milk: The benefits of soy milk have been disputed recently. Soy has come under a lot of scrutiny that people have almost forgotten its tested-and-proven benefits.
1. High protein: Soy milk is high in protein as it is made from soya beans than from the intestines of an animal (cow).
2. High fiber: Soy milk is also high in fiber content and can match any fiber-rich vegetable. The fiber content is higher than in cow’s milk.
3. Isoflavones: Added to the extra fiber and protein, the biggest benefit of soy milk is the isoflavones. Isoflavones is a chemical similar to that of the human hormone estrogen. Isoflavones is important in preventing a lot of diseases like cancer, heart disease, osteoporosis etc.
Myths about soy milk: Just like benefits, many people do not know about the myths of soy milk. Some essential nutrients are not available in soy milk, but many think it is better in everything than cow’s milk. Below are a few myths about soy milk:
4. Calcium: Calcium is not contained in soy milk. Only a quarter of what is there in cow’s milk is present. Though many manufacturers try to add calcium into company-processed soy milk, experts say that it is not as efficient as the naturally-occurring calcium. So, even if you are taking calcium-fortified soy milk never think that it will be as beneficial as cow’s milk. Include calcium from other sources like sardines, almonds, salmon, beans, green leafy vegetables etc. If you can handle a few dairy products, you can take calcium by consuming yogurt and cheese (the hard kind).
5. Fat content: Many think soy milk is fat-free. Not so. Soy milk has a bit more fat than cow’s milk. The fat content is just about 2% higher and hence does not affect much. However, soy milk does not contain any of the nasty cholesterol that is in cow’s milk.
Soy milk recipes: Soy milk can be used in almost all recipes where cow’s milk is used but for a few exceptions. Below are 2 recipes which can be made instantly with soy milk:
6. Soy Milk Soup: You need 1 potato (peeled and cubed), ½ onion, 2 oz carrot, 2 slices of bacon, 1 tbsp of butter, 1 cube chicken bouillon and 2 ½ cups of soy milk. Melt butter and add onion, potato, bacon and carrots to it. Add soy milk and bring the ingredients to a boil. Then, turn the heat to low and dissolve the chicken bouillon and let it simmer for about 15 minutes until the vegetables turn soft. Remove from heat and add pepper if you want.
7. Soy Milk Fruit Juice: Take 1 ½ cups of soy milk, ½ banana, 1 piece of canned peach and 1 tbsp of honey and blend in a blender. When the entire thing comes to a blend-like consistency, stop blending and serve.
These two recipes are good snacks which can be taken along with meals or in between meals.
