Soya milk

What is Soy Milk

Soy milk is the name commonly attributed to a soy-based food drink, obtained by grinding or blending the seeds of the legume left in water for a few hours in water.

PLEASE NOTE: according to European legislation, the term " milk " cannot be used for the marketing of vegetable drinks.

So for soy-based drinks - like rice-based drinks, etc. - the name "milk" is improper and prohibited for commercial purposes.

Not just for vegetarians

A typical food of eastern countries, "soy milk" is becoming increasingly popular in Italy, especially among lactose intolerant people and among supporters of strictly vegetarian diets.

The sugar typical of animal milks is in fact absent in soy milk, which as such represents a valid alternative for those who do not digest them

Nutritional Properties

Beyond the organoleptic characteristics, which may be more or less pleasant based on individual preferences, soy milk has some nutritional properties worthy of note. The absence of cholesterol first of all, which is instead present in modest quantities in cow's milk (11 mg per 100 grams for the whole, 7 for the semi-skimmed one and 2 for the skimmed one).

In addition to being cholesterol-free, soy milk has a lipid fraction rich in unsaturated fats (a nutrient-friendly category of health, but poorly represented in cow's milk).

From a strictly quantitative point of view, the protein intake is similar to that of cow's milk. Thanks to the good distribution of essential amino acids, the proteins of these "yellow beans" possess a high nutritional power, which is in any case lower than that of cow's milk (the soy-limiting amino acids are the sulphurates - cystine and above all methionine -). The digestion of the protein fraction is easier, due to the absence of caseins typical of animal milks.

Soy also has a high lysine content, which can complete the amino acid supply of a meal based on cereals and derivatives. Soy proteins also have a further and very important advantage. Once absorbed, they act as real arterial scavengers, significantly lowering total plasma cholesterol, LDL, triglycerides, but not the good HDL fraction, which can even be increased.

Although caution is a must when we talk about diseases with such a high social impact based on statistical data not yet confirmed by a sufficient number of clinical studies, soy can help prevent colon cancer, prostate cancer in humans and breast in the woman. But the advantages for the female universe do not end there; Soy isoflavones are in fact known as the ideal dietary supplement during menopause (they reduce hot flashes and can contribute to the prevention of osteoporosis, overweight and hypercholesterolemia). Also in this case, there are studies in the literature with conflicting results. Among the many, without creating unnecessary alarms but only to give an idea of how delicate the issue is, there are some that emphasize the ability of isoflavones to promote the growth and proliferation of breast cancer cells. Based on the results of these studies, soy and its derivatives would be contraindicated to women with a present or past history of breast cancer.

Food	Isoflavones (tot) (mg / 100 g) *	mg per medium portion equivalent to (g)
Soybean seeds	58-380	34.8-228.0 (60)
Tofu	8-67	10.4-87.1 (130)
Soy flour	83-178	16.6-35.6 (20)
Textured soy protein	71-118	28.4-47.2 (40)
Soy milk	3-17	3.0-17.0 (100)
Miso	26-89	4.7 to 16.0 (18)
Soy cheese	3-5	1.2-20.0 (40)
Yogurt tofu	15	18.0 (120)
Soy sauce	1-7	0.1-0.3 (5)
Reinli K. And Block G. Nutr Cancer 26: 123-148 (1996) (*) Recommended intake for the aforementioned therapeutic effects is between 60 and 80 mg per day

To emphasize in its favor, also the reduced environmental impact of soy milk. From the agronomic point of view, a unit of land used for the cultivation of this legume, can produce ten times more soy milk in a year, compared to that of cow's milk obtained by foraging the cows with the grass produced by the same ground. Furthermore, soy is able to synthesize autonomously the quantities of nitrogen necessary for its metabolism, without requiring the auxiliary contribution of nitrogen fertilizers, which are instead used for the cultivation of cereals. Even for soy, however, there remains the need for pesticides (herbicides and, in some cases, acaricides), which are rarely needed in the cultivation of grazing lands.

Soymilk - How to make it at home

MypersonaltrainerTv cuisine is also rich in Vegan recipes. In this video our personal Cooker Alice explains how to prepare soy milk at home, a healthy alternative to cow's milk.