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Benefits of Soymilk And Its Side Effects

Soy milk is very rich in high quality protein and vitamin content making it important for the overall health and development of the body. It also helps in bringing down cholesterol level and protects you from cardiovascular diseases and obesity. Soymilk also helps in maintaining the estrogen level reducing the risk of postmenopausal problems and breast cancer.

Benefits of Soymilk And Its Side Effects

Table of Content

Nutritional Value of Soymilk
Health Benefits of Soymilk
Lactose Free
Improve heart health
improve Lipid profile
Prevent osteoporosis
Prevents postmenopausal syndromes
Prevents prostrate cancer
Fight obesity
Improve bone health
Uses of Soymilk
Side-Effects & Allergies of Soymilk
Cultivation of Soymilk


Soy milk is extracted from whole soybean or full fat soy flour. The dry beans are soaked in water for few hours and then grinded and again water is added as desired. The water to beans weight ratio is 5:1 for traditional soymilk and 20:1 for soy beverages. Soy milk can also be prepared at home.

Nutritional Value of Soymilk

Soymilk is a good source of energy, protein and vitamins such as vitaminB6, vitamin B12, vitamin D, vitamin E and vitamin K. It is also high on dietary fiber, sugar and fat. Other important minerals present are calcium, iron, magnesium, potassium, phosphorus, sodium and zinc. It also contain some amount of folate, thiamin, riboflavin and niacin.

Health Benefits of Soymilk

Mentioned below are the best health benefits of Soymilk
Health Benefits of Soymilk

Lactose Free

One of the most important aspect of soy milk is that its free from lactose yet having almost similar nutritional value as milk. More than 50% of the world population have lactose intolerance which makes soymilk their best alternate for milk and milk products, for example Tofu - which is a substitute for cheese.

Improve heart health

Soy milk protein helps lower your cholesterol level especially the LDL cholesterol which is the bad cholesterol. Amino acids and isoflavones content of the soy protein also reduces serum cholesterol levels in elderly men. It helps you in maintaining a normal blood pressure and improve your overall cardiovascular health.

improve Lipid profile

Unlike dairy milk which is high in saturated fat and cholesterol, soymilk is mostly unsaturated fat with zero cholesterol. The monosaturated and polyunsaturated fatty acids in soy restricts the cholesterol from mixing in your blood stream. Thus lowering the blood concentrations of triglyceride and LDL at the same time increasing HDL (high density lipoprotein).

Prevent osteoporosis

Often known as brittle bone, loss of calcium reduces bone mass and leads to osteoporosis. It is a hormone and age related disease for women in post menopausal years. The phytoestrogen in soymilk help accelerate calcium absorption preventing the loss of bone mass reducing the risks of osteoporosis.

Prevents postmenopausal syndromes

Inability to produce estrogen in woman during menopause creates a number of chronic health issues such as heart diseases, diabetes and obesity. Post menopausal women are also prone to depression, mood swings and insomnia. The phytoestrogen present in soymilk is an effective substitute for estrogen while the insoflavones helps in maintaining the estrogen levels.

Prevents prostrate cancer

Excessive tostestrone level in men leads to prostrate cancer. However the phytoestrogen present in soy milk inhibits the production of excess tostestrone in men. The lesser the amount of testosterone, the lesser the risk of prostrate cancer.

Fight obesity

Soya milk has a very low sugar content as compared to dairy milk. It only has 7 grams of sugar per cup as compared to 12 grams in dairy milk, which is why it is also low on calorie about 80 cal per cup. Moreover, the monosaturated fatty acid in soymilk inhibits intestinial absorption of fat. The extra dose of fiber also helps in maintaining cholesterol and preventing obesity.

Improve bone health

The presence of calcium in high content makes it very useful for the growth and health of bones just like dairy milk. Since its lactose free and is a plant source protein, it is one of the best alternates for people who are lactose intolerant and vegetarians.

Uses of Soymilk

Just like dairy milk it also has several usages from direct consumption to making byproducts such as tofu and soy yoghurt and also used in preparation of cuisines such as muffins, coffee, oatmeal, pancakes and smoothies. A traditional staple of east asian cuisine but because of its cost effectiveness and unlimited benefits, it is now being processed and used globally.

Side-Effects & Allergies of Soymilk

The presence of phytic acid in soymilk reduces the minerals absorption such as calcium, magnesium and zinc making you prone to mineral deficiency. Since the soy for its infinite uses and cost effectiveness is being over produced and over processed, there is a high chances of you being exposed to carcinogens which is harmful for the body. And the biggest point of concern is that its not a natural food so it comes with all the possible side effects of synthetic food.

Cultivation of Soymilk

The origin of soymilk is from china and it dates back to as early as 202 B.C under the HAN dynasty but the written records is of 1500 A.D in a poem, “ Ode to Tofu” by Su Ping. However, worlds first soymilk factory was founded by Li Yu Ying, a Chinese living in paris in the year 1910. J.A chard soy products were the first commercial manufacturer of soymilk in U.S.A that began production in the year 1917. Since it is an emulsion of oil, water and protein, it can be fermented and processed at factory as well as home.

Popular Questions & Answers

Sir mera kamjori sa Lagta hai Uske liye kya upay hai please bataye aur sar ghumta rehta hai Kabhi Kabhi sir.

B.A.M.S, MD (Ayu.) Kayachikitsa
Ayurveda, Shimla
Thanks for contacting with your health concern 1. Undue fatigue/tiredness is not a disease but symptom of an underlying disease thus check your hemoglobin, thyroid profile 2. I.Proteins are essential for antibodies production so milk, egg (white), beans, yogurt, soymilk, pumpkin, squash, watermelon, peanuts, almonds, if non-vegetarian (meat) are choices. Ii.Vitamin A: helps to maintain Thymus gland which is a powerful antiviral gland: thus mango, carrots, can notaloupe ,egg yolk, apricots,pumpkin, papaya, are ideal iii.Vitamin C: is needed for proper functioning of immune system: amla (आमला)is best iv.Vitamin E: is a powerful anti oxidant which helps to stimulate antibody production: peanuts, dried apricots, cooked spinach (शलगम) taro root (अरबी) can be taken v.Vitamin B is important for the activity of phagocytes: eggs, cheese, pistachio, raw garlic, sunflower and sesame oil. 3. Till you get a complete evaluation done, please follow the dietary regimen as follows: Take old brown rice, rice gruel, green gram, turnip, turmeric, white gourd, methi, carrot, banana, garlic, honey, buttermilk, amla, dates, beetroot, mild laxative Avoid: black gram, sour things, sesame seeds, asafoetida, alcohol, fish, excess water, going out during peak hours, daytime sleeping, excess physical/mental exertion, undue anger/grief.
1 person found this helpful

I want to reduce my weight by 15 kgs. Can I use Herbalife if yes. For how many days should I use and what quantity. How many times I a day.

Diploma In Diet & Nutrition
Dietitian/Nutritionist, Hyderabad
Better and sustainable way to reduce weight is by proper diet + exercise. Whatever other methods (short cuts) are used, they only cause temporary weight loss, if at all. Such products are costly and at the end of it all you lose weight but it increases all over again.

My hairs is getting Grey fastly in this minor age only. I tried different month nd shampoo to cure it but I didn't get satisfying results. So please tell me ayurvedic treatment for me. Please help me ¡

B.A.M.S, MD (Ayu.) Kayachikitsa
Ayurveda, Shimla
Dear Thanks for contacting with your health concern and before opting for medicine do let me know about following points for better understanding of disease: A. 1. Type of hair style you usually prefer: do you have long or short hairs AND whether hair is dry or brittle? 2. Graying of hair could also be due to under active thyroid, so please check with your Laboratory/Attending Doctor regarding Thyroid function test (TFT) and Hemoglobin level. 3. Low humidity and any immunocompromised state can also lead to the above said problem? Please revert back with above concerns for treatment aspect, in the meantime preventive aspect is given below i. Avoid too much exposure to sun. Ii. Avoid high extremes of temperature such as used in hair straightening devices. Iii. After bath make sure you avoid vigorous toweling of hair, let them dry naturally. Iv. Make less choice for synthetic hair oils, hair coloring, bleaching, styling and use of dry blowers. V. Avoid excessive exposure to sun, heat, wind, dust, anger, stress, anxiety, vi. Avoid oily, fried, spicy, hot, fermented and stale food. Vii. Proteins are essential for antibodies production so milk, egg (white), beans, yogurt, soymilk, pumpkin, squash, watermelon,peanuts, almonds, if non-vegetarian (meat) are choices viii. Mango, carrots, can notaloupe, egg yolk, apricots, pumpkin, papaya, are ideal ix. Vitamin C: is needed for proper functioning of immune system: amla is good option. X. Vitamin E: is a powerful anti oxidant thus peanuts, dried apricots, cooked spinach taro root can be taken xi. Soap nut (reetha) and shikakai along with Bhringraj and Neelini oil acts as natural conditioner and dye, you can use it safely. Xii. Vitamin B1 and B2, Omega-6 and Zinc, magnesium, biotin are very effective in treating dandruff so make sure they are a part of regular vitamin intake, apple cider vinegar, Olive Oil or Coconut Oil, raw aloe vera juice applied directly to scalp. PS. You need to Consult a Trichologist who will make sure that you are not affected with any fungal infection of the scalp [eczema/psoriasis or seborrheic dermatitis ]. B. 1. At your age reversible factors which can be considered are. STRESS: whether it is physical or mental will cause white hairs thus minimize the stress level in your personal life PS. Avoid: excess physical –mental exertion, sun exposure, corrylium, smoking, errhine therapy, betel leaves, gruel, soup, day time sleeping, garlic, ginger, onion, spicy-heavy- junk food, mustard oil, pickles. - Take: mint, coriander, tomato, cumin, plenty of water, vitamins and mineral supplements, apple, banana, grapes,dates C. If interested in medicine (s) I can courier you the same with dosages.
1 person found this helpful

Female 39 years two kids before 2 years having back pain in MRI disc bulge and osteoporosis reports. Now I'm gettingboth shoulders severe pain and bones sounds when I lift hands. I do swimming daily for 45 mins. Will be busy in routine work always. Having knee pains also. Taking neojoint tabs. Please suggest. Thyroid since 14 yrs. Tsh always normal. 4.3.

Homeopath, Delhi
Hello Lybrate user I would suggest you to take homeopathc medicine - cal carb200 thrice daily + phosphorus 200 once daily + ruta 200 thrice daily. You can give your follow up on my personal chat. Take care.
1 person found this helpful

I am a female my age is 19 and the level of vitamin B12 and vitamin D3 is Insufficient in my body. According to the test vitamin B12 (Serum): 107.2 pg/ml Vitamin D3: 16.1 ng/ml I am a vegetarian so what should I consume to increase the level of vitamin B12 and Vitamin D3.

C.S.C, D.C.H, M.B.B.S
General Physician, Alappuzha
Fortified Soy Products (Silken Tofu) Vitamin B12 in 100g3oz Serving (85g)Per 1/5 package (91g) 2.4μg (40% DV)2.0μg (34% DV)2.2μg (37% DV) Light Plain Soymilk contains (50% DV) of Vitamin B12 per Fortified Cereals (All Bran) Vitamin B12 in 100gPer Cup (90g)Per Serving (1/3 Cup - 30g) 20.0μg (333% DV)18.0μg (300% DV)6.0μg (100% DV) FoodServingVitamin D (IU) Maitake mushrooms **1 cup, diced786 Portabella mushrooms **1 cup, sliced634 Soymilk, original, fortified with vitamin D1 cup120* Almond milk, original, fortified with vitamin D1 cup100* Chanterelle mushrooms, raw**1 cup114 Orange juice, fortified with 25% of vitamin D1 cup100* Soy yogurt, fortified with vitamin D150 grams80* Ready-to-eat cereal, fortified with 10% of the DV for vitamin D¾–1 cup40*

Popular Health Tips

10 Super Food To Boost Your Memory and Concentration

Masters in Clinical Psychology
Psychologist, Lucknow
10 Super Food To Boost Your Memory and Concentration

It’s not only a sign of old age and dementia that we start forgetting things. It can happen to a person of any age, background, or health condition. There are children who, at times, have difficulty concentrating. On the other hand, there are people who forget some things on a daily basis, like their keys, wallet, cell phone, appointments, and many other things. Well, we believe that everything and everyone can be helped with a good diet. Here are 10 super foods that can help boost your memory and concentration.

1. Tea

Whether you choose to have black tea, green tea, or ordinary one, research has found all of them to be good for your brain. However, out of the above, green tea can be your best mate if you are looking for some quick results along with other benefits, like lowering LDL cholesterol, reduced risk of cancer, anti-aging, etc.

2. Green Leafy Vegetables

Vegetables like spinach, watercress, Brussels sprouts, and broccoli are amongst the best foods you can consume to boost your memory. These green leafy vegetables are rich in essential nutrients and minerals, including calcium, potassium, iron, and vitamins C, E, K, and B complex.

3. Nuts

Nuts are a rich source of vitamins E and B6 along with omega-3 and omega-6 fatty acids. These are also considered great antioxidants and have high nutritive value. Nuts are heart-friendly and also help boost your memory. You can include nuts like almonds, walnuts, cashews, Brazil nuts, etc. in your diet.

4. Whole Grains

Whole grain foods like whole pasta, oatmeal, and brown rice can be part of your regular meals as these are rich in glucose. These foods can also ward off the risk of diseases like diabetes, cancer, stroke, etc.

5. Caffeine

Believe it or not, caffeine is one of the foods that helps boost your memory and improves your concentration. It is found in energy drinks, chocolates, coffee, tea, and certain medications. It makes you energetic, too! Out of the above, coffee is considered best as moderate long-term use also reduces risk of diseases like Parkinson’s, Alzheimer’s, and diabetes.

6. Soy

Foods like soymilk, tofu, etc. are rich in substances like choline, isoflavones, and lecithin. These substances have been known to slow down the process of memory loss and improve cognitive function.

7. Citrus Fruits

Citrus fruits like avocado, oranges, grapefruits, lemons, etc. fortify your body’s self-defense mechanism and boost your memory. These are also rich in vitamin C and other essential nutrients.

8. Fish

Fish is one of the super foods rich in omega-3 fatty acids. If you do not prefer eating fish, you can also stick to fish oil capsules. Fish like herring, sardines, and salmon can boost up your memory function and concentration power. These are also considered great for patients suffering from dementia and Alzheimer’s.

9. Berries

Berries are one of the richest sources of flavonoids – the antioxidant that improves memory recollection. Stick to blueberries and give your brain some great power to memorize and recall.

10. Dark Chocolate

Good news for chocolate lovers; one more reason to have an extra bar! Dark chocolates are rich in antioxidants called flavonols that can help enhance cognitive function. Dark chocolates are also capable of increasing alertness and memory function.

Include these super foods in your regular diet and see the difference in your memory and concentration!

8 people found this helpful

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
18 Surprising Dairy Free Sources Of Calcium :

1. White Beans:

191 mg (19% DV) in 1 cup canned

Creamy and light, these legumes are a great source of calcium and iron . Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.

2. Canned Salmon

232 mg (23% DV) in ½ can with bones (which provides the calcium!)

It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet—the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.

3. Sardines

321 mg (32% DV) in about 7 sardines fillets

There’s nothing fishy about sardines—they are one of the healthiest fish to munch on! Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D. Try adding them to a Greek salad or eat 'em straight out of the can.

4. Dried Figs

107 mg (10% DV) in 8 whole dried figs

For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch . Eat them as a mid-day snack, or turn these delicious dried fruits into a creamy jam.

5. Bok Choy

Non-Dairy Sources of Calcium: Bok Choy
74 mg (7% DV) in 1 cup

This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.

6. Blackstrap Molasses

172 mg (17% DV) in 1 tablespoon

When the sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes. Drizzle some on pancakes, or use it to make brown sugar.

7. Kale

188 mg (19% DV) in 2 cups raw (chopped)

This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. A kale salad with apricots and avocado is a perfect springtime dish.

8. Black-eyed Peas

185 mg (18% DV) in 1/2 cup canned

I gotta feeling this is not just a band. These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.

9. Almonds

72 mg (7% DV) in ¼ cup dry roasted (about 20 nuts)

You’re "nuts" if you don’t grab a handful of almonds every now and then! They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!

10. Oranges

Non-Dairy Sources of Calcium: Oranges
65 mg (6% DV) in 1 medium fruit

Orange-you glad we included oranges?! Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavor to brighten up any dish, like these honey-orange carrots.

11. Turnip Greens

197 mg (20% DV) in 1 cup cooked (chopped)

This leafy green comes from turnip bulbs, and is filled with calcium, antioxidants, and folate, which could help improve mood. Sautee them as a side dish, or spice things up and make a turnip tart.

12. Sesame Seeds

88 mg (9% DV) in 1 tablespoon

These unassuming seeds are more than just a hamburger bun decoration. Sesame seeds can help lower blood pressure, reduce inflammation, and may even fight against certain cancers. Use their nutty crunch in a salad, or add to this sautéed spinach dish.

13. Seaweed

126 mg (13% DV) in about 1 cup raw

Fish aren’t the only, well, fish in the sea. Seaweed is full of calcium, fiber, and iodine, which helps with proper thyroid function . Bring a bowl of risotto up a notch with this seaweed recipe. Feel like keeping it classic? Try your hand at a classic miso soup.

14. Instant Oatmeal

Surprising Sources of Calcium: Instant Oatmeal
187 mg (19% DV) in 1 cup

Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast the same benefits as old-fashioned rolled oats, they’re a quick breakfast option that’s full of fiber and calcium. Just choose the kinds without added sugar.

15. Orange Juice

500 mg (50% DV) in 1 cup

In moderation, fruit juice is a perfect pairing for morning pancakes or eggs! Enjoy a tall glass for calcium and vitamin C, or pour over a salmon fillet.

16. Soymilk

300 mg (30% DV) in 1 cup

Cows milk not your cup of tea? Soymilk is a great option for people who are lactose intolerant and contains more protein than regular milk. Pour in a morning bowl of cereal or add to coffee with some cinnamon.

17. Firm Tofu

861 mg (86% DV) in ½ cup

We know what you’re thinking: What exactly is tofu? This meaty textured vegetarian alternative is actually made of dried soybeans that have been grounded up and boiled. It’s a great way to add lots of protein, little fat, and (of course) calcium to any meal! What’s on the dinner table tonight? Try this caramelized tofu.

18. Cheerios

Non-Dairy Sources of Calcium: Cheerios
114 mg (14% DV) in 1 cup

They’re touted for helping lower cholesterol, but Cheerios also pack a significant amount of calcium into our cereal bowl. Enjoy with skim or soy milk and sliced strawberries.

2 people found this helpful

MBBS, Diploma In Child Health
Pediatrician, Hyderabad
Nutrients to focus on for vegetarians

Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians and vegans include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.
Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians and vegans include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).

Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians and vegans include calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). The amount of calcium that can be absorbed from these foods varies. Consuming enough plant foods to meet calcium needs may be unrealistic for many. Milk products are excellent calcium sources for lacto vegetarians. Calcium supplements are another potential source.

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians and vegans include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.
10 people found this helpful

MBBS, Diploma In Child Health
Pediatrician, Hyderabad
Tips for Vegetarians.

Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don't overload meals with high-fat cheeses to replace the meat.
Calcium-fortified soymilk provides calcium in amounts similar to milk. It is usually low in fat and does not contain cholesterol.
Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider:
Vegetarian Pastapasta primavera or pasta with marinara or pesto sauce
veggie pizza
vegetable lasagna
tofu-vegetable stir fry
vegetable lo mein
vegetable kabobs
bean burritos or tacos
A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.
For breakfast, try soy-based sausage patties or links.
Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice.
Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan).
For barbecues, try veggie burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.
Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.
Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.
Many Asian and Indian restaurants offer a varied selection of vegetarian dishes.

Table of Content

Nutritional Value of Soymilk
Health Benefits of Soymilk
Lactose Free
Improve heart health
improve Lipid profile
Prevent osteoporosis
Prevents postmenopausal syndromes
Prevents prostrate cancer
Fight obesity
Improve bone health
Uses of Soymilk
Side-Effects & Allergies of Soymilk
Cultivation of Soymilk