Whether you splash it into coffee, pour it over cereal or blend it into smoothies, soy milk has long been a staple in the dairy-free aisle. But compared to trendier options, like oat milk and almond milk, soy milk sometimes gets overlooked — or misunderstood.
For years, soy has been tangled up in questions about hormones and breast cancer risk. But research continues to show that soy foods can be part of a healthy eating plan for most people. Plus, soy milk offers some nutritional perks that other plant-based milks don’t.
Registered dietitian Julia Zumpano, RD, LD, explains what soy milk is, its biggest benefits and how to choose the healthiest option.
What is soy milk?
Soy milk is a plant-based drink made from soybeans and water. Traditionally, manufacturers soak, grind and boil soybeans before straining the liquid to create a creamy milk alternative.
“It can be used anywhere that cow’s milk can be used,” says Zumpano. “Nutritionally, it’s not exactly apples to apples. But it works very similarly in recipes, smoothies, cereals, coffee drinks and baking.”
Soy milk is naturally dairy- and lactose-free. That makes it a popular option for people with dairy allergies or lactose intolerance. It could also work well for people who follow a plant-based diet. It’s available in many varieties, including unsweetened, sweetened and flavored versions, like vanilla or chocolate.
Compared to other plant-based milks, soy milk tends to have a creamier texture. It also has a more balanced nutritional profile. That’s especially true with types fortified with calcium and vitamin D.
Nutritional highlights of soy milk
One of soy milk’s biggest advantages is its protein content.
“Most milk alternatives lack protein,” says Zumpano. “But soy milk has about the same amount of protein as cow’s milk.”
Protein has a lot of important jobs. It:
- Helps build and support muscle mass
- Keeps you feeling fuller longer
- Supports immune function and tissue repair
- Provides essential amino acids, B vitamins, iron and zinc
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