Adding Soy Milk To Your Diet
However, before adding soy milk to your diet, make sure you have already consulted your doctor about it. With that said, incorporating soy milk into your diet does not have to be difficult. It can be as simple as doing any of the following:
- Add soy milk to a smoothie
- Use soy milk when baking
- Eat cereal with soy milk
- Make a fruit salad with soy milk
- Use soy milk to make sauces
- Use soy milk in recipes that call for milk, such as soups
Healthy Foods That Are High In Vitamin D
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Vitamin D is the only nutrient your body produces when exposed to sunlight.
However, up to 50% of the worlds population may not get enough sun, and 40% of U.S. residents are deficient in vitamin D .
This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin.
The recommended daily value is 800 IU of vitamin D per day from foods .
If you dont get enough sunlight, your intake should likely be closer to 1,000 IU per day (
Health Benefits Of Milk
As mentioned, milk has a wide variety of ingredients needed for the body. It contains vitamins and minerals. Protein for our overall health and well being, and Calcium for strong bones and teeth.
Protein is made up of amino acids needed for the body to repair and build the muscles and bones in our body. Milk has a high-protein content making it a perfect choice for your daily intake of complete Protein.
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Milk is considered to be the best source of calcium that is needed for strong bones and teeth. We especially need milk during our growing up years because thats the time when our bones are still growing and getting stronger. In older adults, milk lowers the risk of getting osteoporosis since our bone density decreases as we age.
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Is Soy Milk Safe For Everyone
Soy milk is generally recognised as safe for most people unless you have a soy allergy when it should be avoided. Soybeans are also considered to be goitrogenic which means they interfere with the activity of the thyroid gland. Although in practice this effect may be minimal, if you have a thyroid condition you may wish to minimise your intake in any form.
Soy products contain oxalate, and for this reason people with a history of calcium oxalate kidney stones may choose to avoid over consuming soy products. However, studies suggest that soy products containing some oxalate and moderate amounts of phytates may actually be advantageous for kidney stone patients.
The consumption of soy has become controversial over recent years with some animal studies suggesting a link with certain cancers. In support of the foods safety, the European Food Safety Authority has concluded that soy isoflavones do not adversely affect the thyroid, breast or uterus in postmenopausal women.
Soya contains anti-nutrients including trypsin inhibitors and phytates, these may inhibit our absorption of some of the beans valuable nutrients. Soaking or fermenting the soybeans before cooking can minimise these compounds.
If you have concerns speak to your GP or Registered Dietician before making any changes to your diet.
Soy Milk: Is It Good For Your Teeth
When you choose the right milk for your family, you certainly have many options to pick from these days. You can choose from milk made from coconuts to milk made from almonds and soy milk to cows milk. Yes, the dairy aisle is packed with so many different milk varieties.
In todays health-conscious world, the word soy receives mixed reviews. Many experts praise soy for its numerous health benefits. Probably because it is an alternative to such foods as meat and milk. In comparison, others consider it useless, if not downright harmful.
We all know that soy milk is a well-known dairy milk replacement. But note that it is not just a substitute ingredient. Soy milk could be a worthwhile addition to your diet. This flavorful, healthy beverage first came about as a waste product in preparing tofu. Today, soy milk can be found around the world as a lactose-free dairy substitute with health benefits.
Here we take a closer look at how two of the most popular forms of milk, cows and soy milk, can affect your teeth.
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How Is Soymilk Made
Our rich and creamy soymilk begins with whole-harvested soybeans grown in the U.S. Unlike some soymilks that use chemically extracted soy protein, we begin with the whole bean to preserve the goodness that nature intended. The beans are pressed in filtered water and the okara is removed, preserving the soy protein. Our soymilk is verified by the Non-GMO Projects Product Verification Program. We balance 100% of the water used in our manufacturing plants to make our soymilk, restoring it to nature.
How Nutritious Is Soy
For the most part, you can dig in to your stir-fried tofu and sip that soy latte without a worry. Soy is an excellent source of plant-based protein and fiber. Its low in saturated fat and can provide a more economical way to eat a balanced diet, says Amy K. Fischer, RDN, a registered dietitian with the Good Housekeeping Institute. Its a complete protein, containing all nine essential amino acids, and is a rich source of B vitamins, fiber, potassium and magnesium, among others.
Soybeans provide a slew of vitamins and minerals crucial for reducing risk of chronic disease and fiber that helps you fill up and feel satisfied, adds Jaclyn London, MS, RD, CDN.
Heres the facts for four of the most popular ways to eat soy:
- Tofu: A half-cup of raw, firm tofu has 94 calories, a little over 10g protein, 5g of fat and 227 mg of calcium.
- Tempeh: A half-cup has about 110 calories, about 15 g protein and 9g of fat, depending on brand.
- Soy milk: One cup has 110 calories, 8g protein and hardly any fat .
- Miso: A paste made from fermented soybeans, miso has about 33 calories, 2.2g protein and just 1g of fat.
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Top Twenty Soy Milk Products High In Vitamin D
Below is a summary list for the top twenty soy milk items ranked by the amount or level of vitamin d in 100g.
1. Soymilk , unsweetened, with added calcium, vitamins A and D : 49IU 2. SILK Plain, soymilk : 49IU 3. SILK Vanilla, soymilk : 49IU 4. SILK Chocolate, soymilk : 49IU 5. SILK Light Plain, soymilk : 49IU 6. SILK Light Vanilla, soymilk : 49IU 7. SILK Light Chocolate, soymilk : 49IU 8. SILK Plus Omega-3 DHA, soymilk : 49IU 9. SILK Plus for Bone Health, soymilk : 49IU 10. SILK Plus Fiber, soymilk : 49IU 11. SILK Very Vanilla, soymilk : 49IU 12. Soymilk , enhanced : 47IU 13. Soymilk, original and vanilla, light, with added calcium, vitamins A and D : 47IU 14. Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D : 47IU 15. Soymilk, original and vanilla, with added calcium, vitamins A and D : 43IU 16. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D : 41IU 17. Soymilk , lowfat, with added calcium, vitamins A and D : 41IU 18. Soymilk , nonfat, with added calcium, vitamins A and D : 41IU 19. Soymilk, chocolate, nonfat, with added calcium, vitamins A and D : 41IU 20. Soymilk, chocolate, with added calcium, vitamins A and D : 40IU
At the bottom of the page is the full list for the 27 different types of soy milk based on the content in different servings in grams and oz , providing a comprehensive analysis of the vitamin d content in soy milk.
Soy Milk And Cholesterol
I understand that soy milk is good for your heart. Can it help lower cholesterol?
Soy is a heart-healthy food thats recommended as part of a well-balanced dietfoods like soy milk, tofu, and edamame are low in saturated fat and a good source of protein. Theyre especially effective when eaten in place of fatty meats and cheeses. However, even though soy is good for your heart, theres mixed research on whether or not it can actually lower cholesterol.
Early studies pointed to yes. In 1999, the FDA recommended soy as a cholesterol-lowing food when included in a diet that is low in saturated fat and cholesterol as recently as 2007, a trial showed that participants who consumed soy milk showed a modest 5% reduction in LDL cholesterol over 1% milk drinkers.
More recent studies suggest otherwise. In a March 2010 study conducted by Florida State University and Oklahoma State University, 62 postmenopausal women who had moderately high cholesterol were given either soy or control foods daily for 1 year. After the year, researchers found that the soy consumers did not show a reduction in cholesterol. The FDA is currently reevaluating the soy health claim they issued a decade ago, so stay tuned for their new recommendations.
Bahram H. Arjmandi, PhD, RD, professor and chair, department of nutrition, food, and exercise sciences at Florida State University
Bruce P. Daggy, PhD, head of research and development at Nutrisystem
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Soy Milk: Nutrition Facts And Health Benefits
One of the first plant-based milk alternatives on the market, soy milk helped millions of people to avoid dairy products back when veganism was in its infancy, and lactose intolerance was less understood. Now that there are so many more milk alternatives available, you may wonder how soy milk nutrition compares.
Indeed, many concerns have been raised about the safety of soy milk consumption. Over the years, it has been accused of disrupting hormonal health, harming people with thyroid conditions, or even causing several types of cancer. Its understandable then that you may think twice before putting a carton of soy milk into your shopping basket.
But does soy milk deserve such a bad reputation? Here, well have a closer look at its nutritional value and potential health benefits. And if youre keen to learn more about a plant-based diet and how it can benefit your health, check out our plant-based diet for beginners for more tips.
Potential Risks Of Cashew Milk
Some varieties of cashew milk are sweetened and may include high levels of added sugars. Be sure to check the label before you buy.
Cashew milk may be lower in calories than dairy products, but it also includes less protein and, if its not fortified, may lack other nutrients such as calcium.
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Highest Vitamin D Content Per 100g
Using the list below for the 27 different soy milk nutrition entries in our database, the highest amount of vitamin d is found in Soymilk , unsweetened, with added calcium, vitamins A and D which contains 49 IU of vitamin d per 100g. The associated percentage of RDA is %. For this 100g serving the Calories content is 33 kcal, the Protein content is 2.86 g, the Fat content is 1.61 g, the Carbohydrate content is 1.74 g.
The lowest amount of vitamin d in 100g is in SILK Nog, soymilk which contains 0 IU. This gives as percentage of the recommended daily allowance % of the RDA. For this 100g serving the amount of Calories is 74 kcal, the amount of Protein is 2.46 g, the amount of Fat is 1.64 g, the amount of Carbohydrate is 12.3 g.
The difference between the highest and lowest values gives a vitamin d range of 49 IU per 100g. The range for the other nutrients are as follows 41 kcal for Calories, 0.4 g for Protein, 0.03 g for Fat, 0 g for Carbohydrate.
Risks Side Effects And Downsides
Despite the potential benefits of this popular beverage, there are a few disadvantages of soy milk that need to be considered as well.
First of all, the majority of soy produced in the United States is derived from genetically modified crops. For this reason, many people choose to avoid soy altogether due to concerns about the long-term health effects of genetically modified organisms .
In particular, GMO crops could be linked to issues like antibiotic resistance and food allergies. Selecting soy milk brands that are organic is a great way to minimize your exposure to genetically modified organisms.
Soy allergies are also relatively common, especially in children. If you experience any food allergy symptoms like hives, stomach pain or redness after consuming any soy products, be sure to discontinue use immediately and consult with your doctor.
Women with a history of hormone-sensitive cancers, such as breast or ovarian cancer, may also choose to avoid soy products because of their content of isoflavones, which mimic the effects of estrogen in the body. However, some types of soy milk could actually be beneficial for the prevention of these common types of cancer.
Specifically, minimally processed, non-GMO soy is rich in nutrients and beneficial compounds that can support overall health. One review even found that soy intake could actually be associated with a lower risk of breast cancer recurrence, plus a higher rate of survival.
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Foods With The Highest Amounts Of Vitamin D
Obtaining a sufficient amount of vitamin D from natural foods is difficult alone, which is why its important to choose the right foods that have a high vitamin D content to make sure that we are obtaining our daily intake, Lisa El-Behnaihy, Nutritionist atEat.Love.Believe, says. Vitamin D assists with the balance of phosphorus, cell differentiation, immunity, insulin secretion and blood pressure regulation.
Health Benefits Of Soy Milk
Soy milk is prepared from soaking, grinding and boiling soy beans with water which makes a nutritious drink. Naturally Soy has high content of essential fatty acids, fiber, protein, minerals and vitamins. It provides energy and maintains function of body at its optimum level. It is a perfect alternative for lactose intolerant people and who are allergic to dairy. These types of nutrition offer energy and keep the body functioning at its highest level. Listed here are the a few most significant health advantages you can buy from drinking soy milk :-
1. Promote lipid profile
Soy milk is able to improve blood lipid profile. The fat in Soy milk is unsaturated having zero cholesterol. Soy has polyunsaturated and monounsaturated fatty acids which inhibits cholesterol to reach to blood stream. The studies show that daily intake of Soy lowers the blood triglycerides and low density lipoproteins and increase good cholesterol level. It is helpful for patients having high cholesterol or family history of coronary heart problems.
2. Strengthen blood vessels
3. Lose in weight
4. Lowers the risk of prostate cancer
Soy milk has good amounts of phytoestrogen which is an exclusive plant hormone that inhibits testosterone production in men. The reduction in level of testosterone cut down the chances of prostate cancer. The studies shows that men who consume soy rich diet have lower chances of developing prostate cancer and prostate hypertrophy.
5. Prevention of Postmenopausal Syndromes
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How To Add Soy Milk To Your Diet
Soy milk can be found in grocery stores, health food stores, and restaurants around the country. You can also make soy milk at home.
Soak ten ounces of soybeans in water overnight. Then boil these beans in twelve cups of water for ten minutes. Blend the water and soybeans together until smooth, then simmer for another forty minutes. If you like, you can add a pinch of salt or sugar to taste. When you finish simmering the soybeans, strain the mixture through cheesecloth to remove solids. You can store the soymilk for up to a week about as long as dairy milk lasts.
Here are some ways you can include soy milk in your diet:
- Add soy milk to a smoothie
- Use soy milk in your coffee
- Eat cereal with soy milk
- Use soy milk in baked goods
- Make a bechamel sauce with soy milk
- Use soy milk in curry
Milk Substitutes Might Not Give Kids Enough Vitamin D
Young children who drank nondairy replacement milks instead of cows milk were more like to have low levels of vitamin D in their blood, a new study found.
Parents often choose non-dairy beverages, such as almond, soy, or rice milk, for kids who have milk allergies or lactose intolerance. Some parents believe these beverages have health benefits even for kids who can drink regular milk.
Parents ask their childs doctor quite frequently whether alternate milk is good for their children, Dr. Jonathon Maguire told Reuters Health in a phone call.
And we as doctors have trouble answering that question it depends on a lot of factors, and one of the things it depends on is whether they can maintain childrens vitamin D stores as well as cows milk, said Maguire, a pediatrician at St. Michaels Hospital in Toronto, Ontario who led the study.
Vitamin D helps the body absorb calcium, so its essential for strong bones and teeth. Its normally produced by the body after the skin is exposed to sunlight. Manufacturers also add it to certain foods, such as milk and dairy products.
In the U.S. and Canada, cows milk must be fortified with vitamin D, but there is no such requirement for non-dairy alternatives, Maguire said.
For a study reported in the Canadian Medical Association Journal, Maguire and colleagues collected information on amounts and types of milk consumed by 2,831 Toronto preschoolers who also had tests for vitamin D levels.
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