Is Soy Milk Bad for You?

January 10, 2023

Published: January 10, 2023

Updated: April 19, 2023

Soy milk was one of the first, and still one of the most popular, plant-based milks. It might be something you consume every day if you are vegan, lactose intolerant, or avoiding dairy. Soy milk and other soy products, such as tofu, are great sources of protein and can be a big part of vegetarian or vegan diets. However, it often seems that for every article praising the health benefits of soy, there is another about how soy is bad for your health. 

Drinking soy milk is a healthy choice for most people. In this article, we’ll explain what makes soy milk so healthy and why it actually isn’t as bad for you as you might think.

Soy milk, soybeans and edamame

What is Soy Milk?

Soy milk is made from soybeans and water. Most types are fortified with vitamin D and calcium. On its own, it has a mild flavor, but there are many sweetened and flavored varieties (such as vanilla and chocolate). Unsweetened varieties are the healthiest and lowest in added sugars. Soy milk is naturally vegan and most varieties are gluten-free. 

Health Benefits

Drinking soy milk can be really good for your health! It is almost as high in protein as dairy milk and contains all 9 essential amino acids. Unsweetened soy milk is low in sugar and is relatively low in calories (about 80 per cup).1 However, sweetened varieties can be much higher in added sugar and calories. Of all of the plant-based milks, soy milk is the most nutritionally similar to cow’s milk, but soy milk is much lower in saturated fat.

Research shows that drinking soy milk can protect against serious diseases, such as cancer and heart disease.2,3 It is high in antioxidants that protect your heart and help lower blood pressure.4 Soy milk is particularly high in compounds called isoflavones, which are a type of antioxidant that have a lot of health benefits. Isoflavones are somewhat similar to estrogen, and they are a reason why many people believe consuming soy products is bad for your health. However, the effects of isoflavones on the body are different than those of estrogen, and have not been shown to have negative effects.5

Soymilk

Health ‘Risks’

There are a lot of misconceptions about the negative effects soy milk can have on your health. One common one is that soy has estrogen-mimicking effects. It was previously thought that soy products can increase women’s risk for breast cancer. However, there is not enough evidence to believe this is true in humans. Another myth is that eating soy can cause a feminizing effect in men. But, research suggests that this is not true and soy can actually help protect against prostate cancer.5

Soy contains molecules called ‘antinutrients’ which impact digestion and cause your body to absorb less protein, vitamins, and minerals from food than it normally would. This is one reason why people might choose to limit soy products. But, it is likely that soy milk does not contain a harmful level of antinutrients. Food processing significantly reduces the levels of antinutrients in foods, so this should not be a concern when consuming soy milk.6

Some people who stop eating soy report that they feel better after cutting it out of their diet. This is likely due to an intolerance or the fact that they are eating fewer ultra-processed foods rather than to the actual properties of soybeans.

Conclusion

The health benefits of drinking soy milk greatly outweigh any risks. Soy milk and other soy products have a lot of positive effects on your health and are perfectly safe to consume at a moderate level. Soy milk is still an excellent ‘milk’ choice for vegans and people with lactose intolerance.

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References

  1. USDA. U.S. Department of Agriculture. FoodData central. Published October 2022. Accessed April 19, 2023. https://fdc.nal.usda.gov/index.html
  2. Eslami O, Shidfar F. Soy milk: A functional beverage with hypocholesterolemic effects? A systematic review of randomized controlled trials. Complement Ther Med. 2019;42:82-88. doi:10.1016/j.ctim.2018.11.001
  3. Hassan Sohouli M, Lari A, Fatahi S, et al. Impact of soy milk consumption on cardiometabolic risk factors: A systematic review and meta-analysis of randomized controlled trials. J Funct Foods. 2021;83(104499):104499. doi:10.1016/j.jff.2021.104499
  4. Rivas M, Garay RP, Escanero JF, Cia P Jr, Cia P, Alda JO. Soy milk lowers blood pressure in men and women with mild to moderate essential hypertension. J Nutr. 2002;132(7):1900-1902. doi:10.1093/jn/132.7.1900
  5. Pabich M, Materska M. Biological effect of soy isoflavones in the prevention of civilization diseases. Nutrients. 2019;11(7):1660. doi:10.3390/nu11071660
  6. Dennet C. Soy antinutrients. Today’s Dietitian Magazine. Published April 2021. Accessed April 19, 2023. https://www.todaysdietitian.com/newarchives/0421p22.shtml
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