The Joys of Soy

MyPlate and the Dietary Guidelines for Americans recommend consumption of low-fat and non-fat dairy products as part of a healthy diet.  But what if you are lactose intolerant, allergic to dairy, following a vegan diet, or simply don’t prefer to consume milk and milk products? 

 

One option is soy milk and other soy products.  Soy milk is available on campus in individual cartons as well as in the dining halls at the serve-yourself beverage stations.  Soy has been in the news frequently over the years, with the benefits still being examined and debated.  Soy contains a key element, called isoflavones, which are plant-derived compounds with estrogenic activity, which is why it is being looked at as an effective treatment for women who are in menopause.  However, diets containing soy appear to be safe and potentially beneficial for everyone, not just women and not just women of a certain age group.  Soy is being studied for its effect on heart and bone health and cholesterol reduction, as well as on breast cancer and even on cognitive function.  

Soy milk is a beverage made from soybeans – basically, it is the liquid that is left after soybeans have been soaked, ground up, and then strained.  It does not contain any lactose (the natural sugar found in dairy products), so is one option as a milk substitute for people with lactose intolerance.  Dairy allergy is different from lactose intolerance and is related the protein found in dairy.  Soy contains plant proteins, so therefore is also a good option for those with dairy allergies.  

One of the benefits of soy milk is that it is a great source of protein, and can be a good source of both calcium and Vitamin B-12 - if it is fortified.  How does soy compare with regular milk?  An 8 oz. serving of low-fat (1%) milk has 100 calories, 3 grams fat, and 300 mg calcium.  8 oz. of Silk brand fortified vanilla soymilk has 130 calories, 3.5 g fat, and 585 mg calcium.  

If you are a milk drinker, incorporating a little soymilk into your day is just another way to add some protein and calcium to your diet.  If you're not a milk drinker, then soymilk can be a great alternative that is both tasty and good for you!