Soy milk is a nutritious beverage suitable for everyone, often called "plant milk" for its rich nutritional content. The "Compendium of Materia Medica" states: "Soy milk benefits the qi, promotes urination, alleviates various types of wind-heat, and counteracts toxins." It also notes that soy milk is mild in nature and sweet in taste. Drinking it in spring and autumn can nourish yin, moisten dryness, and balance yin and yang. In summer, it can relieve heat, prevent summer heat, promote fluid production, and quench thirst. In winter, it can dispel cold, warm the stomach, and provide nourishment. However, in reality, many misconceptions about soy milk exist. A journalist has selected the 15 most outrageous of these myths and invited Li Lite, Director of the National Steering Committee for Food Science and Nutrition Education and a professor at the College of Food Science and Nutritional Engineering at China Agricultural University, to scientifically unravel these mysteries from a nutritional perspective.
Myth 1: Soy milk is not suitable for men
Soy milk contains phytoestrogens like isoflavones. This is precisely why many people believe men should not drink it. Regarding this, Li Lite explained: "Soy isoflavones have a dual-regulatory effect. They supplement when estrogen is insufficient and inhibit when it is in excess. Therefore, drinking soy milk will not change the estrogen levels in a man's body and will not cause feminization."
Myth 2: Soy milk is only suitable for the elderly
Some believe soy milk is only for the elderly, but this is not the case. Soy milk is rich in high-quality plant protein, unsaturated fatty acids, plant sterols, and soyasaponins, all of which are beneficial for people of all ages. For children, soy milk can also be an excellent source of calcium, providing the protein and trace elements needed for growth, and its lecithin can promote brain development.
Myth 3: People with high blood pressure, high blood sugar, and high cholesterol cannot drink soy milk
Soy milk is very low in sugar and contains no cholesterol. Its fats are unsaturated fatty acids, which not only do not increase blood lipids but can also lower blood cholesterol. Li Lite said: "If you are concerned about issues related to the 'three highs,' eating beans, especially soy products, is actually better."
Myth 4: Diabetics cannot drink soy milk
Li Lite said: "For diabetics, the main goal is to control glucose in the blood. Soy milk happens to have a low carbohydrate content, and it is not easily broken down into glucose, so it will not cause blood sugar levels to rise."
Furthermore, because soy milk is rich in soluble dietary fiber, it can slow down the absorption of glucose by the intestines. It can also help prevent obesity and insufficient insulin secretion, which are factors that can lead to diabetes.
Myth 5: Soy pulp has no nutritional value
Li Lite stated: "The main problems in modern diets are high salt, high sugar, high oil, and low fiber. The dietary fiber and soy oligosaccharides in soy pulp can help inhibit diabetes, lower cholesterol, and reduce blood sugar. They can also increase gastrointestinal motility, accelerate bowel movements, and have a significant relieving effect on constipation."
Myth 6: Soy milk is not effective for supplementing calcium
Many believe soy milk cannot supplement calcium, but this is a misunderstanding. Soy milk also contains a certain amount of calcium. Furthermore, its isoflavones, vitamin D, potassium, magnesium, and other trace elements can promote calcium absorption. Isoflavones, in particular, can not only reduce bone calcium loss in middle-aged and elderly women caused by low estrogen levels but also better promote calcium absorption. Considering the widespread prevalence of lactose intolerance among Chinese people, it is recommended to drink some soy milk in addition to milk for better absorption.
Myth 7: The protein in soy milk is inferior to that in milk
This is a mistaken view. Soybeans contain 38%-42% protein, and soy protein has been recognized as one of the best proteins in the world. After being ultra-finely ground by a Joyoung soy milk maker, the soy protein in soy milk is released more fully.
Li Lite said: "Experimental research has shown that soy protein is superior to egg white, ordinary lean meat, and casein in milk. Consuming at least 25g daily can effectively lower blood cholesterol."Myth 8: The foam from boiling soy milk is not drinkable
When boiling soy milk, a lot of foam forms. Some believe this foam is toxic and should not be consumed. In fact, the foam is related to components like lecithin and soyasaponins in the soybeans. Li Lite stated: "The foam in soy milk is also a nutritional component from the soybeans; it is not toxic."
Myth 9: Soy milk is only suitable for drinking in the morning
Chinese people have long been accustomed to drinking soy milk for breakfast, but it is also suitable as a beverage with lunch or dinner. Because soy milk is rich in plant protein, unsaturated fatty acids, and other nutrients like vitamins and minerals, it can effectively meet daily nutritional needs and is suitable for regular consumption. According to Li Lite's recommendation, everyone should consume at least 25g of soy protein per day, which is approximately the amount in one jin (500g) of soy milk.
Myth 10: Soy milk must be drunk hot
The reason soy milk is typically drunk hot is not about the temperature, but about being cooked. Li Lite said: "Raw soy milk contains a key ingredient, trypsin inhibitor, which hinders protein digestion. Consuming it can impair digestion and may cause diarrhea. However, once it is thoroughly cooked, the trypsin inhibitor becomes inactive and no longer hinders digestion."
Myth 11: Soy milk and eggs cannot be eaten together for breakfast
Soy milk and eggs are not incompatible to eat together. The issue is that the viscous protein in eggs can bind with the trypsin in soy milk, making it less easily absorbed by the body. This only results in a loss of protein and some wasted nutrition, without any side effects.
Myth 12: Drinking soy milk can easily lead to food poisoning
Some people avoid soy milk because they've heard it can cause poisoning. This is a misunderstanding. As long as soy milk is thoroughly cooked, it will not cause poisoning. However, it should not be repeatedly boiled to avoid nutritional loss. If made with a Joyoung "Beinong Plant Milk" soy milk maker, the concentration and taste of the soy milk can be significantly improved.
Myth 13: All soy milk is the same
Soy milk is a widely loved healthy beverage, but how it is made is very important. It is best to avoid soy milk from street vendors. When buying soy milk from a supermarket, pay attention to the shelf life and other issues. The safest and healthiest way is to choose a well-known brand like Joyoung, select your own ingredients, and make it yourself. This also allows for DIY customization.