what is soy milk

What is Soy Milk? Everything You Need to Know About Soy Milk

Are you looking for a dairy-free alternative to cow’s milk? Look no further than soy milk! Are you wondering what is soy milk? What is soy milk made of? It is made from whole soybeans or protein isolate, a plant-based alternative rich in protein, healthy fats, and essential vitamins and minerals. Not only is it an excellent option for those with lactose intolerance or dairy allergies, but it also has potential health benefits for heart health and reducing the risk of certain cancers.

Imagine enjoying all the deliciousness of cow’s milk, such as in your morning coffee or bowl of cereal, without any adverse side effects. Many people are curious about what is soy milk and how it compares to cow’s milk in terms of nutrition. It is a versatile ingredient used in cooking, baking, and even making non-dairy ice cream and cheese. Plus, it’s easy to find at most supermarkets and health food stores.

Don’t miss out on the benefits and versatility of soy milk. Give it a try and see why it’s becoming popular for those looking for a dairy-free alternative.

Here, we will discuss everything about soy milk, from its nutritional profile to its many health benefits.

What is Soy Milk Meaning?

What is soy milk’s role in a plant-based diet? Soy milk contents include, protein, healthy fats, essential vitamins and minerals, and other components such as carbohydrates and fibers, depending on the best soy milk brands and the method of preparation. When preparing, soaked soybeans are combined with water, and the solids are strained out to reveal a smooth, milk-like liquid. You can buy both the sweetened and unsweetened varieties. Generally speaking, the unsweetened varieties only contain pure water and soybeans, though some soy milk brands may also include salt, vitamins, and/or minerals.

A sweetener, typically cane sugar, is present in the sweetened varieties. They frequently add oil, salt, and vanilla to give the food a taste reminiscent of cow’s milk. To provide them with a chocolate flavor, some versions also include cocoa. A thickener or stabilizer is also present in some sweetened and unsweetened milk. These additions support the milk’s constituents’ ability to maintain the emulsion, or uniform mixture, that gives it its thicker texture and mouthfeel. But is soy milk a dairy product? No, it is not a dairy product, as it is made from soybeans, not from animals.

Common Soy Milk Ingredients

preparation of milk

Soy milk meaning refers to a plant-based milk alternative made from whole soybeans or soy protein isolate. It is typically caused by soaking, grinding, boiling soybeans, and separating the solids from the liquid. When learning about different types, it’s essential to understand what is soy milk and how it’s made. Some common ingredients include:

  • Soybeans: The main ingredient is protein and other nutrients.
  • Water: Used to blend the soybeans and create a milk-like consistency.
  • Sweeteners: Some of these contains added sweeteners, such as sugar or honey, to improve the flavor.
  • Emulsifiers: such as lecithin, help to stabilize the milk and prevent separation.
  • Vitamin and Mineral Fortification: Some kinds are fortified with vitamins and minerals, such as calcium and vitamin D, to improve the nutritional profile.
  • Flavors : Some types are flavored with vanilla, chocolate, or other flavors.

It is important to read the label when purchasing, as ingredients can vary depending on the brand and type of product. Some may also contain additives or preservatives. To know more about different minerals and nutrients, read the blog.

Preparation of Soyabean Milk

soy milk proteinsoyabean

For those with lactose intolerance or dairy allergies, understanding what is soy milk and its benefits is crucial. How is soy milk made? Soy milk preparation involves soaking, grinding, and boiling whole soybeans, then separating the solids from the liquid to create a creamy-like consistency. The soy milk process involved in the preparation of milk can vary based on the production. Let us take a closer look at each of the steps.

  1. Soaking: The soybeans are soaked in water for several hours to soften them and make them easier to grind.
  2. Grinding: The soaked soybeans are ground into a fine paste using a blender or food processor.
  3. Filtering: The ground soy paste is filtered through a fine mesh to remove any remaining bits of soybean.
  4. Boiling: The filtered solution is then boiled for 15-20 minutes to remove any remaining enzymes that could make it indigestible.
  5. Cooling: After boiling, the solution is cooled to room temperature before being packaged or used in further processing.
  6. Adding Flavors: Flavors, sweeteners, and other ingredients can be added at this point.
  7. Packaging: The final product is packaged in aseptic packaging to keep it fresh and prevent the growth of harmful bacteria.

Nutrients in Soyabean Milk

Soy milk is a healthy beverage because soybeans are a source of many different nutrients. Considering Soy milk vs almond milk, while both are popular plant-based alternatives, it tends to be higher in protein, while almond milk is lower in calories. Let us take a look at the nutritional value of soy milk.

The nutrients in soybean milk of 1 cup (240 mL) of unsweetened milk have the following.

  • 80 calories
  • 4 grams of fat
  • 4 grams of carbohydrates
  • 7 grams of protein

Numerous well-known brands have added vitamins and minerals like calcium, riboflavin, and vitamins A, B12, and D.

Magnesium, folate, zinc, and vitamin B6 are all commonly found in unsweetened, unfortified milk; some brands also contain vitamin K and iron.

Cane sugar is typically used in sweetened varieties, which provide 5–15 grams of added sugar per serving.

Many people think that plant-based products shouldn’t be named with standard dairy terms like milk or yogurt because doing so could imply that they are nutritionally equivalent to products made from cow’s milk. 

However, considering that fortified milk has similar amounts of calories, fat, vitamin D, calcium, and potassium to low-fat cow’s milk, it might not be so absurd. These are some of the common soy milk nutrition facts

Ways to Include Soy Milk in Your Diet

soy milk uses

You can prepare soya milk at home or buy it in supermarkets, natural food stores, and restaurants.

Soybeans should be soaked in water for 10 ounces for a night. After that, boil these beans in 12 cups of water for ten minutes. After blending the water and soybeans to a smooth consistency, simmer the mixture for an additional 40 minutes. You can taste it first and, if you’d like, add a little salt or sugar. There are specific soya milk side effects, but overall, it is good for our health.

After the soybeans have finished simmering, strain the mixture through cheesecloth to eliminate the solids. It can be stored for up to a week, comparable to how long dairy milk keeps. Is soy milk good for health? Many studies suggest that it may have potential health benefits, such as reducing the risk of certain cancers and promoting heart health.

There are several benefits of drinking soy milk daily, and because of that, you can incorporate it into your diet in the following ways:

  • Including it in a smoothie
  • Adding it to coffee
  • Consume cereal and soybean milk.
  • Make baked goods.
  • With soybean milk, prepare a bechamel sauce.
  • Curry made with soybean milk.

Try these soymilk-based recipes. 

Advantages of Soy Milk

abour soyabean milk

Here are some potential soy milk benefits. Most of it is because of including this milk on your grocery list. Soy milk health benefits include being a good source of protein, healthy fats and essential vitamins and minerals, and it may also have potential health benefits such as reducing the risk of certain cancers and promoting heart health.

Let us take a look at the advantages of soy milk.

1. Soy Milk is Nutritious

It is a plant-based product. It is popular among those looking for alternatives to milk-based products. But is soy milk healthy? Well yes! It is nutritious as it is rich in protein and has less saturated fat. There are several benefits of soy milk for females.

It contains many of the same nutrients found in cow’s milk, including protein, calcium, and vitamin D. It also has other essential nutrients such as potassium, magnesium, and vitamin B12. Additionally, it is a good source of isoflavones and phytoestrogens associated with several health benefits, such as a reduced risk of heart disease and osteoporosis. One potential benefit of soy milk for males is that it is a good source of plant-based protein.

It is also low in saturated fat and cholesterol-free and is a good option for those looking to reduce their intake of animal products. However, it’s important to note that it does not contain the same amount of protein as cow’s milk and may not be appropriate for infants and young children.

2. It Helps Fight Diseases

Is soy milk good for diabetics is a question that many people with diabetes may have. You will have a lower risk of diabetes, heart disease, and even low blood pressure. According to a study by Harvard, it can take care of bad cholesterol and body weight. Soy is preferable because of the presence of isoflavones in it. Genistein has anti-inflammatory properties, which may reduce the risk of chronic diseases. 

As per other studies, it can reduce the risk of cancer and osteoporosis and even help relieve menstrual symptoms. Isoflavones help minimize bone loss which leads to osteoporosis. 

As per research, phytoestrogens can help reduce the symptoms involved in menopause symptoms. Hot flashes are prevalent symptoms and can be irritating.

4. Soy Milk Can Help Control Cholesterol Levels

High cholesterol leads to heart disease. The foods that you have can affect the cholesterol levels in your body. Several foods have potential benefits in helping reduce cholesterol levels in the body. According to a survey report, around 5 out of 7 people who had 1 or 4 cups of spy milk for four weeks continuously reported improvements in bad and good cholesterol levels. 

Triglycerides are a kind of blood lipid or fat that can elevate and increase the risk of heart disease. Soy milk proteins and isoflavones are primarily found in soybeans. These nutrients help keep cholesterol levels under control. 

5. Soy Milk Reduces High Blood Pressure

Just like high cholesterol, high blood pressure increases the chances of heart problems. It can lead to kidney problems as well. It has specific blood pressure-lowering capabilities. 

In a study, around 40 people were asked to have 1 liter of milk for three months. As per the study, it was found that the blood pressure level had dropped considerably. Those who had this saw a 92% decrease in systolic and a 77% decrease in diastolic compared to cow’s milk. 

Soy milk protein soybean is excellent for keeping blood pressure under control. Researchers in this study linked soy milk’s blood pressure-lowering effects with the drinks content of a specific isoflavone called genistein. 

Several other studies have confirmed that soy helps reduce blood pressure. Various soy products can help regulate the body in some way or the other. All studies indicate that isoflavones present in soy can help lower blood pressure. 

6. It Lowers Inflammation

Inflammation is when the body heals itself against several injuries and infections. But chronic inflammation can damage and increase the risk of diabetes, cancer, and even heart disease.

Chronic inflammation is somehow related to diet. For example, a western-style diet rich in fats, sugar, and sodium can lead to inflammation and chronic diseases. On the other hand, any plant-based diet, such as milk, has anti-inflammatory properties that help reduce the risk of chronic diseases. 

One of seven studies showed that milk could reduce inflammatory proteins called c-reactive protein and TNF. Isoflavones inhibit the process that generates inflammatory proteins. 

7. Soy Milk Promotes Weight Loss

Unsweetened soy milk has 80 calories, which will help keep calories under check. You can eventually lose calories in a much easier way. It is said to be an excellent protein source. But is soy milk good for weight loss? While it is a healthy alternative to dairy milk, it may not necessarily help with weight loss. However, it can be part of a healthy diet and contains high levels of protein and low levels of saturated fat, which can aid weight management.

Protein helps to promote fullness. It needs more carbs or fats to help digest and absorb. It helps maintain the muscles in the body, which means you burn many calories even when resting. Some of the popular soy milk brands in India help boost weight loss.

Compared to all other sources of plant-based protein, soy protein is the one that has the highest nutritional value. Soy milk for weight loss is quite beneficial. It consists of essential amino acids in the right proportion. Its biological importance is much better than animal-based proteins such as milk.

Disadvantages of Soy Milk

soy milk dangers side effects

While soy milk is a nutritious alternative, there are a few potential disadvantages of soy milk:

  • Allergies: Some people may be allergic to soybeans or protein and should avoid soy milk. Symptoms of a soy allergy can include hives, itching, swelling, and difficulty breathing.
  • Hormonal effects: Soy contains phytoestrogens, which are plant-based compounds that can mimic the effects of estrogen in the body. While some studies have suggested that soy products may have health benefits, such as reducing the risk of certain types of cancer, others have raised concerns about the potential for soy to disrupt hormone levels and contribute to other health problems. Soy milk side effects in males may include an increased risk of prostate cancer and lower testosterone levels due to the phytoestrogens present in it.
  • Genetically modified organisms (GMOs): Most soybeans grown in the United States are genetically modified to withstand pesticides; thus, they may contain GMOs. If you are concerned about consuming GMOs, look for those labeled as “non-GMO” or “organic.”
  • Taste: Some people may find the milk does not taste good and may not like the taste of it.
  • Nutritional value: Soy milk doesn’t contain as much protein as cow’s milk, and it is also not suitable for infants and young children.


Soy milk is a nutritious and versatile plant-based alternative to cow’s milk that can be easily incorporated into your diet. With its high protein and iron content, low fat and sodium levels, and lactose-free properties, it’s an excellent option for those who are lactose intolerant or have a cow’s milk allergy. Considering Soybean milk vs natural milk, while both can be consumed as a liquid, soy milk is a plant-based alternative made from soybeans, while natural one is a dairy product from animals.

Its history and production process, health benefits, and uses in cooking and baking make it an excellent choice for those looking to boost their protein intake and diversify their diet. 

Following the tips discussed in this blog post, you can decide better when choosing the best products. Whether you’re looking to add more plant-based options to your diet or simply looking for a tasty and nutritious alternative, soy milk is a great choice.

Frequently Asked Questions

1. Is soy milk good for you?

According to the American Institute for Cancer Research (AICR), one to two 8 ounces per day is safe and will provide many nutrients in soybean milk, just like cow’s milk. There are several benefits of drinking soy milk daily, which is why it is considered a healthy alternative. It is rich in protein, iron, and other essential nutrients. It is low in saturated fat and cholesterol-free. Hence it is excellent for heart health.
Additionally, it does not contain lactose, making it an option for those who are lactose intolerant. However, it is lower in calcium and must be fortified with calcium for growing children. Some studies suggest that soy products may have other health benefits, such as reducing the risk of breast cancer and supporting heart health. It is always important to check with a healthcare provider to determine if it is a good choice for your health needs.

2. What is the difference between soy milk and regular milk?

Let us learn about soy milk vs cow milk.
1. Ingredients: Soy milk is made from soybeans and water, while cow’s milk is natural. It is also often fortified with vitamins and minerals such as calcium, vitamin D, and B vitamins, whereas cow’s milk contains these nutrients naturally.
2. Protein and Fat Content: Soy milk has a similar protein content to cow’s milk but less fat. It is a low-saturated fat that is free of cholesterol. On the other hand, cow’s milk contains saturated fat and cholesterol.
3. Lactose Content: Soy milk is lactose-free, making it a good option for lactose intolerant. Lactose can cause digestive issues for those who are lactose intolerant.
4. Flavor: It has a distinct, nutty flavor, while cow’s milk has a mild, slightly sweet taste.
Uses: It can be used in various ways, such as in cooking and baking, and as a substitute for drinks and cereal. Cow’s milk is also used in cooking and baking but is commonly consumed as a drink.

3. When and how to drink soy milk?

No specific time of day is best to drink. However, it is a good idea to incorporate it into your diet as a balanced meal or snack. Some people like to drink it with breakfast, while others prefer to have it as a midday or evening drink. Ultimately, the best time to drink soy milk is whenever it is most convenient for you.

4. What is healthier milk or soy milk?

Which one is healthier depends on various factors, including an individual’s dietary needs and personal preferences?
From a nutrient perspective, cow’s milk is a good source of calcium, vitamin D, and B12. It also contains high-quality protein and many other essential nutrients. On the other hand, it is a good source of protein and iron and is often fortified with calcium and vitamins D and B12.
It has low saturated fat and is cholesterol-free, making it a good choice for those looking to limit their intake of these nutrients. Is soy milk vegan? It is a popular choice among vegans and vegetarians as it is a plant-based alternative. Some studies have found that it may have potential health benefits, such as being a source of protective antioxidants, may alleviate menopausal symptoms, and may support heart health.
However, it is worth noting that some people may be allergic to soy and should avoid any such products. Also, people with thyroid conditions should avoid this as it can interfere with the activity of the thyroid gland.
Though many factors concern cow milk vs soyabean milk, in the end, both can be a part of your healthy diet. It’s essential to consider your dietary needs and personal preferences when choosing one to include.

5. What are the disadvantages of soy milk?

Like any other food or beverage, soy milk has advantages and disadvantages. Some of the disadvantages include the following:

1. Allergenicity: Some people may be allergic to soy, which can cause allergic reactions such as hives, rashes, and difficulty breathing.
2. Goitrogenicity: Soy contains compounds known as goitrogens, which can disrupt the function of the thyroid gland. This can be problematic for people with thyroid conditions, such as hypothyroidism.
3. Processing: Some products may be highly processed, which can lead to a loss of nutrients and the addition of artificial ingredients such as preservatives, sweeteners, and colors.
4. Taste: Some people find it tasteless and more appealing than cow’s milk.
Nutritional value: Soy milk is less nutritious than cow’s milk in some ways, such as being lower in calcium and vitamin D. To get the same amount of calcium, soy milk must be fortified with calcium.
It’s worth noting that many of these disadvantages can be mitigated by choosing organic, non-GMO, and minimally processed products. It’s also essential to consult with a healthcare professional before making any dietary changes, especially if one has a health condition or is pregnant or breastfeeding.

AUTHOR Anupama Singh

I am the founder of Vitsupp and have a bachelors in engineering. My family suffers from every lifestyle disease you can think of. Heart disease, obesity, high blood pressure, diabetes, hypothyroidism . . you name it and some one in my family has it. Trying to save myself and my family from our genetic disposition, I learnt much about nutrition, exercise and lifestyle diseases. Certificate in "Diabetes – The Essential Facts" by University of Copenhagen

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