Health

Soy Milk – Health Benefits and How to Make It At Home

Soy Milk (also known as soya milk) is a non dairy form of milk that is made from soya beans. Soy milk has traditionally be drunk by westerners who are allergic to cows milk but is is gaining in popularity in the western world due to its associated health benefits. In this article we will explore the benefits of soy milk.

Soy milk is made by mashing up soya beans in hot water and straining the remaining liquid. Soya beans are packed with protein any soy milk contains all the amino acids (the building blocks of proteins) that the human body needs.

How Is Soy Milk Made?

Soybeans are first soaked then grinded to produce a slurry. The slurry is then mixed with water and cooked.

Clarified liquid soya is then extracted through filtering and pressing processes. A post-extraction treatment—which includes, among others, decanting, formulation and homogenisation— is given to the extract.

The soya milk is then pasteurised to destroy bacteria, mold and yeasts before it is sent for packaging.

Health Benefits of Soy Milk

1#.Bone Health

Osteoporosis affects mainly postmenopausal women and is also one of the most common medical conditions prevalent in the Unites States. Soy milk, apart from being rich in proteins, it is also rich in vitamin D and calcium, thereby aiding in bone health. By making use of soy milk in the diet, osteoporosis can be minimized in postmenopausal women.

2#.Complete Protein

Unlike most plant-based proteins, which contain some, but not all, of the amino acids you need in your diet, soybean contains all the 9 essential amino acids (one cup contains about seven to ten grams of protein). Your body assembles these amino acids into new proteins, including antibodies vital for immune system function, structural proteins that hold your tissues together, and enzymes that help your cells produce energy.

3#.Lactose-Free

About 75% of the world population cannot tolerate lactose (the sugar found in milk). Some ethnic groups are more affected than others. For instance, 90% of Asians and 75% of Africans have lactose intolerance. As an additional benefit, this milk contains the prebiotic sugars raffinose and stachyose. These prebiotic sugars boost immunity and help decrease toxic substances in the body.

4#.Good For Weight Loss

Plain soy milk has 80 calories per cup which is the same as skim milk. Cow’s milk, on the other hand, contains high saturated fats and cholesterol. The monounsaturated fatty acid in soy milk helps restrain intestinal absorption of fat, which helps in weight loss. Drink soy milk as a snack or as substitute for a very light meal—it has fiber, which gives drinkers a fuller feeling.

5#.Better Heart Health

Soy is that product which improves your good cholesterol levels and prevents heart diseases. Soy milk improves the plasma lipid levels in people and reduces the risk of heart diseases later in life. It is rich in vitamins, minerals, polyunsaturated fats which together promote better heart health.

6#.Post Menopause In Women

When women experience a decline in their estrogen levels, the isoflavones enhance the estrogen levels. Soy provides a boost to the estrogenic effect in women who are past menopause and helps in reducing the severity and frequency of hot flashes, mood swings, and vaginal dryness.

7#.Heart Disease

Studies also suggest that using soy milk also reduces the risk of heart disease. It lowers the LDL cholesterol in the body. It was found that people with high cholesterol levels had a reduction in their total cholesterol by 9% after the consumption of 31-47 grams of soy protein as a substitute to meat in their everyday meal.

8#.Clear Throat And Phlegm

Some people may have a persistent phlegm problem, where it is stuck in throat.Those who suffer from heat in the throat and lung, such as bronchitis or from long term smoking. We suggest drinking the milk at room temperature which can help to clear the throat and phlegm.

9#.Cures Skin Issues

If you are dealing with frequent acne outbreak, switch to a soy-rich diet. This one product in itself is good enough to reduce hyperpigmentation (a condition of darkening of the skin). And it doesn’t end here; a recent research states that a compound found in soy had anti-aging properties.

10#.Better Hair Growth

Soy milk, when combined with a protein-rich diet can have a good impact on your hair. It can stimulate better hair growth to improve its appearance. For frizzy and unmanageable hair too, soy milk can be beneficial.

How to Make Soy Milk at Home

Investing in a soy milk machine can make life easier. There are a few good brands on the market. If you would rather do it manually, you might be surprised at how easy it is.

Prepping the ingredients

Start by soaking ½ cup of soya beans in water for at least 10 hours. If you don’t have that kind of time, crack the beans and let them sit in water for at least 6 hours. Wash the hulls away with cool water.

Grinding the beans

Add the beans to a grinder and pour in a liter or quart of water. Blend thoroughly and strain the mixture using a cheese cloth. Collect the milk and transfer to a pot. Place over high heat and boil for 5-10 minutes. Allow the milk to cool and store it in the refrigerator. Use within 3 days.

Here, 4 ways on how to use Soy Milk

1#Oatmeal

An Oatmeal is not an oatmeal without milk, so what do you do if you are intolerant to dairy products? Simple. Replace your cup of milk with soy milk and enjoy your morning breakfastwithout any hassle.

2#Pancakes

If you feel your pancakes taste bland without any milk on it, maybe it’s time you use Soy Milk in place of regular milk. Bake that yummy pancake using Soy milk, which is gluten free.

3#Muffin

Believe it or not but Muffins taste better if made with Soy Milk. It is also a healthy option for those staying away from dairy products.

4#Smoothies

Soy Milk is rich in flavor and it will taste better if you use it as an alternative for milk. Adding a little sweetness, you can enjoy your smoothies.

Some individuals are found to be allergic to soy products. Some medications interact with soy products, too. Therefore, it would be wise to consult a nutrition expert before you start incorporating soy milk into your diet.

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