Soy-based vegetable drink: the benefits and possible risks

It is one of the most consumed and appreciated vegetable drinks but also one of those foods that are often talked about erroneous beliefs and false myths. Let’s talk about the «soya milk”, vegetable drink usually obtained by grinding the legume seeds left to macerate in water for a few hours.

The term “milk”, which generally refers to the drink obtained from soy, is in fact improper, so much so that the European Parliament, in order to protect dairy denominations, has prohibited theuse of the name ‘soya milk’ on labels for commercial use on which the words “soy-based vegetable drink».

Name aside, soy milk is generally highly appreciated, not only because it represents a valid alternative to cow’s milkboth for those who follow one vegetarian or vegan diet both for those who they are lactose intolerantbut also for his reduced calorie content: A 100ml cup has approximately 50 calories compared to 64 calories in whole cow’s milk.

However regarding the possible health benefits as well as the potential risks associated with the consumption of soy milk, there is often little clarity. What is useful to know? With the help of the doctor Maria Bravo, nutritional biologist of Humanitas San Pio X from Milanwe tried to understand how science expressed itself on the matter.

Soy, an ally for heart health

In recent years, soy has attracted scientific attention for its potential positive effects on cardiovascular health. Some Education they have in fact shown how consuming soy can help keep the cardiovascular system healthy.

Besides being one good source of Omega 3 and Omega 6, what makes soy an ally for heart health would be above all its ability to keep cholesterol levels at bay. According to an international study, which examined 11 different works aimed at investigating the anti-cholesterol properties of soy, it emerged that its constant consumption is capable of reduce the amount of LDL cholesterol by 10-15%.or the bad one.

But does this also apply to the consumption of soy derivatives, such as drinks? Probably yes. In one 2021 study published in the magazine Journal of Functional Foodsconsumption of soy milk has been shown to lower both total cholesterol and LDL fraction.

Soy-based foods and tumor development

A hotly debated topic over the years, even in the scientific field, has been that of presumed relationship between consumption of soy foods and the development of tumors, especially breast cancer. As the experts also point out SmartFood IEOthe main reason why soybeans have been put in the dock is the presence of phytoestrogensor molecules with very similar chemical structure and function to those of estrogens feminine.

However, the data obtained from the numerous clinical and epidemiological studies carried out show how the worry that consuming soy foods may increase the risk of developing breast canceror worsen the prognosis of those who have already become ill, both substantially unfounded.

On the contrary, the soy would seem to boast anti-cancer properties particularly known for prostate cancer and breast cancer. In fact, many studies have highlighted that the ability of soy to counteract the uncontrolled proliferation of tumor cells depends on its ability to reduce the levels of sexual hormones.

However, it should also be noted that i soy productsas yogurt and milk preciselyusually contain very low percentages of phytoestrogens: drinks, for example, are mainly made up of water and the average content of soya beans is around8-9% of the total weight of the product.

Soy drink: an ally in menopause?

According to the most recent studies, it would seem that i phytoestrogens like him isoflavones present in soybeans are capable of reducing disorders associated with menopause. One study showed for example, how theintake of phytoestrogens can reduce the frequency of hot flashes in menopausal women, without side effects.

It also now seems established that phytoestrogens, thanks to their antioxidant action, are capable of protect tissues from aging caused by estrogen deficiency.

Soy milk can therefore be a valid ally even during the menopause? In part yes, although it should be pointed out once again that soy-based drinks they represent a small source of natural isoflavones.

Soy and thyroid

It is also often stated that consuming soy and its derivatives can have negative effects on thyroid function and on the production of thyroid hormones.

Actually The Scientific studies they agree that the intake of soy within a balanced diet does not alter the levels of thyroid hormones nor hinder the absorption of synthetic hormones taken as therapy.

There Italian Society of Endocrinology it just suggests space out the intake of l-thyroxine and products containing soy to avoid interference in drug absorption.

Be careful of allergies

Consumption of soy milk it can therefore always be considered safe? «In general it can be considered a safe product, but it always depends on who takes it – underlines Dr. Maria Bravo. – One thing to keep in mind is that soy is one of the main allergens food, along with milk, eggs, fish, shellfish, tree nuts, peanuts and wheat. Those who have a history of allergy to other types of legumes may also be at risk of soy allergy.

Soy and kidney stones

Even those who are subject to kidney stones should pay attention to the consumption of soy drinks. The reason? Soy contains oxalateschemicals that may contribute to formation of kidney stonestherefore it is important limit it.

Also for people suffering from irritable bowel syndromea significant consumption of soy products it can cause problems such as abdominal swelling or episodes of constipation.

Always choose carefully

The rule that applies to everyone? Always pay close attention to the label when purchasing: some soy-based drinks, in fact, contain added sugars which can make the flavor more pleasant but which end up increasing calorie intake and glycemic index. In case of any shortcomingsHowever, it may be useful to choose soy drinks enriched with vitamins or other elementsas the socceran essential mineral for bone and joint health

How to correctly include it in your diet?

«Soy milk can be taken at breakfasttogether with oat flakes or cereals and a portion of fruit, as for example in the case of Porridge – suggests the nutritionist. – Or even be used as a snack to make a smoothie made from soy milk and fruit. Those who follow a vegan diet can also use it in the preparation of a baked dessert homemade to eat for breakfast.” How to deal with the amount? «The recommended portion of soy drink for adults is approximately 125ml» – concludes the expert.

– PubMed
– ScienceDirect
– SmartFood IEO
– National Library of Medicine
– Nature
– Italian Society of Endocrinology