Consumed in China for centuries, soymilk can be found in the refrigerated section or on dry shelves in all sorts of forms and flavors. And whether it comes plain or flavored, as a liquid or powder, or even in aseptic packages, which will keep for along time, soymilk can provide a host of health benefits -- and add a little jazz to your diet.
Tallying Up the Benefits
"Soy can definitely be a healthy addition to almost any diet," says Winnie Yu, author of "What to Eat for What Ails You." The plant protein is naturally low in saturated fat and contains a healthy dose of magnesium, riboflavin, selenium and omega-3 fatty acids. Regular consumption of soy has been linked to the following:
Reduced LDL (bad) cholesterol
Reduced risk of heart disease
Reduced PMS and menopause symptoms
Increased kidney and digestive tract health.
And soymilk can serve as a healthful source of protein. "The only complete vegetarian protein is soy," says Steven G. Pratt, MD, author of "SuperFoods HealthStyle: Proven Strategies for Lifelong Health." One cup of soymilk contains 5 to 7 of the 25 g of soy protein per day recommended by the FDA (about the same as 3 ounces of tofu).
Shopping for Soy
To glean the full nutritional benefits of soymilk, look for one made with whole soybeans. Soymilk fortified with calcium, vitamin D or B-12 vitamins is a smart choice, especially for vegans. And shop until you find one that suits your taste; many stores offer chocolate, vanilla, carob, and even almond varieties. "I definitely opt for the calcium-fortified version and love the taste of both the vanilla and chocolate varieties," says Yu.
Easy as 1-2-3
"Soymilk and soy nuts are the two easiest ways to incorporate soy into your daily or weekly routine," says Pratt. The United Soybean Board suggests boosting the nutrient quality of your breakfast by adding soymilk to your latte or cereal. Plain soymilk can be used to make cholesterol-free cream soups or sauces. For dessert, try substituting soymilk for evaporated milk in custard or pie.
Balancing the Equation
If you decide to substitute soymilk for cow's milk in your diet, rest assured that fortified soymilk can provide similar nutritional benefits. Look for soymilk fortified with calcium carbonate as opposed to tricalcium phosphate, which isn't as easily absorbed. "Don't forget to shake the container well before pouring, as the calcium tends to settle on the bottom," says Pratt.
Another benefit of opting for soymilk is that its vegetable proteins can help lessen the loss of calcium through the kidneys -- without the constipation, sinus infection and asthma associated with cow's milk. Unlike the milk sugar lactose, soymilk sugars stachyose and raffinose boost immunity and help decrease toxic substances in the body. And while we're doing the math -- an acre of soybeans can feed more people than an acre of grazing cows.
Soy Many Selections
Some of our soymilk favorites:
Edensoy Organic Original Blend: Contains no genetically modified soy or corn.
Silk Soymilk Plus Omega-3 DHA: Combines heart-healthy soy with brain-boosting DHA.
Pearl Green Tea Soymilk: An exotic-tasting blend of green tea and organic soymilk.
Westsoy Unsweetened Vanilla: A truly sugar-free form with a hint of sweet vanilla.
Pacific UltraSoy: Includes extra soy protein, calcium and other nutrients.
The Other White Milks
Looking to expand your horizons? Try milks from almonds, rice, hemp or grains for a lactose-free treat.
Almond milk rivals cow's milk in protein content and contains little-to-no saturated fat. It is high in omega fatty acids and vitamin E, a powerful antioxidant. it also contains calcium, potassium, zinc, iron and magnesium. The creamy consistency makes it great for pancakes and smoothies.
Rice milk is sweeter than almond milk and works well as a dessert ingredient. Vitamin-fortified varieties are good alternatives to dairy milk. Many rice milks are even compatible with a gluten-free diet.
Grain milk is an excellent choice for vegans and allergy-prone individuals because it has no casein. Generally made from oats, spelt, quinoa, rye or wheat, grain milks are low in saturated fat and have a neutral, almost sweet taste. Try in more savory foods like mashed potatoes.
Hemp milk is the newest kid on the alternative milk block, and already it's a rising star, thanks to its creamy taste and stellar nutritional profile: One serving boasts 1,200 mg of omega 3 fats and 5 g of protein.
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