Soy milk is one of the most popular dairy alternatives, and most nutritional guidelines include both soy and soy milk as part of a balanced diet. At the same time, some researchers and critics have raised questions about soy. It is useful to understand these points so you can decide how soy milk fits into your own diet. The evidence on many of them is mixed, and moderate amounts of soy are generally considered safe for most people. Here is a list of the concerns that are raised most often.
Soy Milk Ingredients
A typical carton of soy milk lists ingredients such as:
- Soy milk (whole soybeans and processed water),
- Sea salt,
- Cane sugar,
- Calcium carbonate,
- Carrageenan,
- Vitamin D2,
- Vitamin A palmitate,
- Vitamin B12,
- Natural flavor
- and Riboflavin.
10 Points Critics Raise About Soy Milk
#1. Soybeans contain natural compounds known as anti-nutrients. Some small studies suggest that drinking a couple of glasses of soy milk daily may affect the menstrual cycle in some women.
#2. Some critics say that eating a lot of soy may increase the body’s need for vitamin D and vitamin B12.
#3. In addition, raw soybeans contain haemagglutinin, a substance that can cause red blood cells to clump together. Cooking and processing greatly reduce it.
#4. Most of the soy grown in the United States is genetically modified (GMO). Critics also point to pesticide residues as a concern with conventionally grown soy.
#5. Soy products, including soybeans, contain phytic acid. This acid can bind to magnesium, zinc, copper, calcium, and iron and reduce how well the body absorbs them.
#6. Some critics are concerned about traces of aluminum in processed soy foods. Aluminum has been studied in connection with the nervous system, the kidneys, and Alzheimer’s disease, but research has not shown a clear link.
#7. Soy contains a substance that resembles vitamin B12 but that the human body cannot use. For this reason, soy foods should not be counted on as a natural source of B12, although many soy milks are fortified with it.
#8. Soy proteins are treated at high temperatures during the production process. This is how manufacturers make textured vegetable protein and soy protein isolate. Critics argue that such heavily processed soy products are less desirable than whole or fermented soy foods.
#9. Soy contains isoflavones such as daidzein and genistein. Some research suggests that these compounds may affect thyroid function, particularly in people who have a thyroid condition or a low iodine intake.
#10. Soy also contains phytoestrogens, a type of plant compound that is similar to estrogen. Researchers are still studying how they affect the endocrine system and hormone-related conditions, and the findings so far are mixed.
Carrageenan as an Ingredient in Soy Milk
Carrageenan is a thickener made from seaweed that is added to some brands of soy milk. Several studies on lab animals have linked certain forms of carrageenan to gastrointestinal inflammation, ulcerations, and lesions. In addition, a study on mice supported by the ADA (American Diabetes Association) found a connection between carrageenan and glucose intolerance and insulin resistance. Food safety authorities currently consider food-grade carrageenan safe, but anyone who prefers to avoid it can choose a brand without it.
If you have a thyroid condition, a soy allergy, or any other health concern, talk to your doctor or a dietitian about how much soy is right for you.
Sources and References
- Empowered Sustenance
- Soy in the US FDA’s Poisonous Plant Database (7.5M PDF)
- Adverse Effects of Dietary Soy, 1939-2014
- Adverse Effects of Isoflavones, 1950-2013
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to your doctor about any health concern.