Soy milk - the healthy alternative?

From the thousand-year-old traditional Chinese drink to the trend drink of the rich and the beautiful: Soymilk has gone through an enormous change in recent years. If Hollywood stars in the coffee shop order their low-fat soy milk latte with double-espresso-shot, they probably think mainly of the calories they save with the drink. However, soy milk not only helps you lose weight - it is also full of important nutrients. In addition, the drink represents a significant alternative to milk for vegans or people with lakotose intolerance.

Soy Milk: Nutrition Facts and Calories

Soy milk is healthy - even in direct comparison to cow's milk. Although the protein content is relatively high in both drinks, the soy proteins are biologically particularly valuable because they can be used by the human body almost one to one. At the same time, soymilk does not contain cholesterol.

In addition, it is well suited as a diet drink: The fat content of 2.2 grams is not only lower than that of whole milk (3.5 grams), the fat itself is of higher quality, since it consists largely of unsaturated fatty acids. In addition, soybeans bind certain enzymes that break down carbohydrates. Soymilk also outperforms cow's milk in terms of vitamin content: four times as much folic acid as well as healthy saponins and flavonoids are in the drink. Only vitamin B12 is missing soy milk, which is why it is sometimes added artificially.

The most important feature of soymilk, however, is that it is lactose free, which makes it an important food for people with lactose intolerance. The only disadvantage of soymilk compared to cow's milk is the low calcium content. Since the soy product is consumed by many people as a milk substitute, some soy drinks are now fortified with calcium.

Criticism of soymilk

Despite the many positive qualities, there is always the accusation that soy milk is unhealthy. For example, a 2004 British study found possible negative effects of soymilk on male fertility. However, other studies could not prove this.

However, it is known that soy can trigger allergies. The contained soy protein is occasionally responsible for food allergies. Especially with an allergy to birch pollen it can come with soymilk to cross-allergies.

Origin and distribution

The soymilk was probably invented in 164 BC in the Chinese Han Dynasty and quickly spread throughout Asia. Here she presented both a healthy thirst quencher, as well as the basis for many other soy products such as tofu or soy yogurt.

Only in recent years did Soymilk come to Germany, where it quickly became very popular due to its healthy properties and its freedom from lactose. Numerous coffee shops and cafes now also offer coffee specialties with soy milk. Incidentally, soy milk in Germany may only be officially designated as a soy drink, since the term "milk" is protected by law.

Make soy milk yourself

Soy milk has traditionally been made from soaked soybeans that have been ground and blended with water. The mass was then boiled, squeezed and sieved. Today, the drink is produced dairy-technologically in a complex process of peeled soybeans.

However, soy milk can also be made at home - using a method that is similar to the traditional method of production. For this, 100 grams of soybeans are soaked overnight in water. Then 1/3 liter of water is added to the beans and the mixture is made into pulp with the blender. Then bring 2/3 liters of water to a boil in a large pot and add the beans. The amount is now simmer for ten minutes.

In the meantime, place a clean cotton cloth over a sieve and place it on a pot. Pour the cooled puree through the strainer, after draining pour 1/4 liter of cold water over it and wring the cotton cloth over the jug. Allow the finished soy milk to cool and enjoy.

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