The Food Coach

Healthy Food Database - Soy Milk

Soy Milk is made with ground soybeans, filtered water and usually a sweetener. It produces a milk that's slightly thicker than cow's milk, with a whitish/grey colour.
Soy beans are nature's miracle bean and contain a power pack of nutrients.
Category: Legume
In Season: all year
To Buy: Buy from the health food store or supermarket. Look for non-genetically modified soy milk and check the ingredients for additives. Avoid overly sweetened brands with other additives. Some varieties have kombu added which is good as it improves the digestibility of the product. Added barley malt is a better sweetener than cane sugar.
To Store: Once opened store in the fridge for up to 6 days.
Tips & Tricks: If there is a suspicion of lactose intolerance try soy milk instead. Vitasoy processes are specially designed to retain the essential nutrients found in the soy bean and the unique rich colour, typical of quality soymilk. When you are buying soy milk make sure you select a brand that stipulates it is made using whole soy beans. Some brands of soy milk use highly refined soy protein isolates, which are extracted using chemicals and alcohol from whole soy beans. Always check the ingredient list of the soymilk you drink to make sure it includes whole soy beans.

Nutrition (1 Cup):

Energy (kJ): 577
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Fat (g): 7.0
Monosaturated Fat , g: 1.6
Vitamin B2: Aids in the metabolism of fats, protein and carbohydrate. Also involved in maintaining mucous membranes and body tissues, good vision and health of skin.
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions.

Excess accumulation may play a role in development of heart disease.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Carbohydrates, g: 11.2
Protein (g): 8.3
Saturated Fat, g : 0.8
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Calcium: The most abundant mineral in the body, calcium is essential for health of bones and teeth, and also for nerve transmission, cardiovascular health, muscle contraction and blood clotting.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Sodium: Helps to maintain water levels in the body and is involved in secretion of gastric juices and nutrient transport. High amounts of sodium may lead to water retention and high blood pressure if it is not adequately excreted.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount


Cooking Tips: Heat soy milk gently and avoid overheating as it will separate.

Benefits the Following Health Conditions:*

High Blood Cholesterol
Viral Infections

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

PrintPrint version
EmailEmail a friend
Find recipesFind recipes
BackPrevious page