Soy milk

Soy milk is made from whole soybeans; It is one of the types of legumes of Asian origin, as it has been used in Asian folk dishes for thousands of years. These grains are made by soaking them in water, then grinding them, boiling them, and finally filtering them from solid materials. Soy milk is frequently used by people who cannot tolerate dairy products ( Intolerate dairy), or avoid it; It is a good alternative to cow’s milk.[1][2] In addition to people with lactose intolerance, vegetarians can also take it; This is because it contains high-quality protein.[3]

Relationship between soy milk and obesity

Foods derived from soybeans contain nutrients that help control weight; Therefore, it is possible to add soy to the diet with the aim of increasing or losing weight, but it should be noted that there is no food substance that has this effect alone, as the result varies according to the quality of the diet and the individual’s caloric needs that depend on age, gender, physical activity, and size, as Weight gain depends mainly on an increase in the amount of calories that an individual consumes daily compared to those burned by the body, while eating fewer calories than it burns leads to weight loss, and it is worth noting that eating any type of food, including soy in large quantities. It leads to an increase in weight, and calorie consumption can be increased by 250 to 500 calories for a healthy increase in weight, and to lose it, the number of calories can be reduced by 500 to 1000 calories per day.[4]

soy milk benefits

Soy milk has many health benefits, including:[1][2]

  • The possibility of reducing the symptoms of menopause: (In English: Menopause); Soy contains a class of phytoestrogens called isoflavones that act like estrogen. Low levels during menopause lead to the emergence of some symptoms such as hot flashes, and therefore soy can reduce these symptoms.
  • The possibility of helping to reduce the level of cholesterol in the blood: The researchers noted that eating an average of 47 grams of soy per day is associated with reducing harmful cholesterol, or what is known as low-density lipoprotein (LDL). By up to 13%, it also reduces total cholesterol by 9.3%.
  • contain thiamine: (in English: Thiamin); Which is known as vitamin B1, and its importance lies in providing carbohydrates in order to obtain the necessary energy for the cells of the body, in addition to improving nerve and muscle functions.
  • lactose-free Since many people cannot digest the sugar lactose, which is found in cow’s milk; As a result, they suffer from side effects such as vomiting, gas, cramps, and diarrhea, so soy milk is considered an alternative to cow’s milk.
  • Low in sodium: which is important for people with high blood pressure; They have to reduce its consumption.
  • Beneficial for the kidneys: Eating vegetable protein does not cause a noticeable pressure on it compared to animal protein. Within hours of eating meat, the kidneys reach hyperfiltration mode, so the kidneys’ handling of plant protein is significantly different from animal protein.[5]
  • It contains isoflavones. It was found that consuming at least 10 milligrams per day was associated with a 25% reduction in breast cancer recurrence, as well as a reduced risk of heart disease.[6]

Nutritional value of soy milk

The following table shows the value of nutrients contained in a cup of soy milk; Or the equivalent of 243 milliliters:[7]

food item

the value


100 calories


222.42 milliliters


7.99 grams


6.00 grams


1.0 g


7 grams


4.01 grams


299 milligrams


39 mg

Vitamin A

501 IU


119 milligrams

Vitamin D

119 IU


0.61 milligrams


299 milligrams

Vitamin B12

2.99 micrograms

Disadvantages of soy milk

Although soy milk is considered safe; However, it may cause negative effects for some people, especially if consumed in the long term, including:[8]

  • Allergies: Its severity ranges from mild to severe, and some people may suffer from the acute type, or what is known as anaphylaxis; which can lead to death if not treated quickly, and infect the entire body; Difficulty breathing, swollen throat, urticaria, and circulatory collapse.
  • Cognitive impairment: Eating a large amount of soy is associated with low brain weight, enlargement of the ventricles, and the ability to learn and memory are most affected by this condition. In addition, people who eat a lot of soy products and tofu in particular. They may have more cognitive problems later in life than others.
  • Thyroid dysfunction: because it contains isoflavones; Which can stop the work of some thyroid hormones if they are consumed in large quantities, especially if the person suffers from a deficiency of iodine, and these two together can cause hypothyroidism, and its enlargement (in English: Goiter); It occurs as a result of not having enough thyroid hormones.

the reviewer

  1. ^ AB Melissa Groves (11-22-2018), “Is Soy Good or Bad for Your Health?”,, Retrieved 2-4-2019. Edited.
  2. ^ AP “Pros And Cons Of Soy Milk”,, 11-15-2017, Retrieved 2-4-2019. Edited.
  3. ↑ “Health Benefits Of Soy Milk”,,13-2-2017, Retrieved 2-4-2019. Edited.
  4. ↑ Sylvie Tremblay, “Does Soy Make You Gain Weight?”,, Retrieved 2-4-2019. Edited.
  5. ↑ “Soy Milk”,, Retrieved 2-4-2019. Edited.
  6. ↑ Megan Ware (18-8-2017), “Dairy milk substitutes: soy, almond, and others”,, Retrieved 2-4-2019. Edited.
  7. ↑ “Basic Report: 16235, SILK Plain, soymilk”,, Retrieved 2-4-2019. Edited.
  8. ↑ Camira Bailey (18-4-2017), “Negative effects of Soy Milk”,, Retrieved 2-4-2019. Edited.

Is soy milk fattening?

Writing – on the date : – Last updated: 2022-05-13 10:09:01