Soy Milk: Benefits and Side Effects

created on Friday, January 05, 2018


Per 100 ml of natural, unfortified soy milk
Energy 54 kcal
Fat 1.8 g.
Proteins - 3.3 g.
Carbohydrate - 6 g.
Sugars- 4 g.
Fiber - 0.6 g.
Vitamins - Vitamin B-6 5%
Minerals - Calcium 2%, Iron 3%, Magnesium 6%


Great Alternative
Soy milk is high in protein almost as much as in cow milk and contains lower carbs and fat contents. It is also an alternative for people who have lactose intolerance or nut allergy.

Heart Healthy
Soy milk has no cholesterol and contains essential fatty acid (omega-6 and omega-3). Protein in soy is also found to decrease triglyceride levels (fat in the blood) and overall better lipid (fats) profile. The average of 25g. of soy protein a day claimed to improve heart health.

Reduce Menopause Symptoms
Soy claims to help subside the menopause symptoms especially hot flashes. Isoflavone found in soy is the substance the body can use like estrogen which create estrogen-like effect to the body.

Side Effects

Reduce Male Fertility
The research found that men who eat high soy-based diet have lower sperm count than men who don’t eat soy products. This is the result of substance found in soy called phytoestrogen. However, soy-based diet is not harmful for men to be completely infertile, but it can increase difficulty to conceive.

Breast Cancer Risk
This is the effect from phytoestrogen which acts as an external estrogen for the body. Many researches suggest to much soy consumption increases the risk of breast cancer and other estrogen-sensitive cancers.

Final Thoughts

Soy milk is one of the best cow's milk alternative as it has most of the component especially protein almost as much as in cow's milk, and it doesn't contain cholesterol. Soy milk also contains good fatty acid that maintains heart health. However, there has been many controversies on whether soy milk and soy products are healthy or not. It contains hormones that are not so beneficial for male fertility, but it is considered quite useful for female if consume in moderation. I am a person who grew up with soy milk as it is quite easy to find in my country and it is believed to help woman stay in shape. From my background, soy milk is very healthy if it is natural, freshly made and doesn't filled up with sugar.