Soy milk is a lactose-free and nutrient-rich milk substitute that people enjoy. While people prefer and enjoy packaged soy milk, if you want to make soy milk at home, you can make a creamy, delicious soy milk at home. Making it at home is surprisingly simple. It is a wonderful option for anyone with dairy allergies or lactose intolerance. It is also a good addition to your diet if you want something healthier and plant-based. Plus, you will be surprised how easy it is to turn a handful of soybeans into a delicious and nutritious beverage which can be matched with a coffee latte, tea, or even added to a dessert as an alternative to cow milk. Here's how you can make soy milk at home.

What is soy milk?

It is a plant-based milk alternative made from soybeans. It is a popular choice among people who are lactose intolerant, vegan, or simply looking for a healthier beverage option. Soybeans are soaked, ground, and filtered to extract the milk, which is then often fortified with vitamins and minerals like calcium and vitamin D to match the nutritional profile of cow's milk, as found in a study published in the Journal of Agricultural and Biological Sciences. Soy milk has a slightly nutty flavour and can be used in various recipes like smoothies, coffee, and baked goods.

How to make soy milk at home?

Here is a simple guide on how to make it at home, as suggested by dietician Gauri Anand.

Ingredients:

• 1 cup of soybeans
• 4 cups of water

Optional: Sweetener (like maple syrup or honey), flavourings (like vanilla extract or cinnamon)

Method:

1. Rinse the soybeans thoroughly under cold water. Place them in a large bowl and cover them with 4 cups of water. And let the soybeans soak overnight (at least 8 hours) in a cool, dark place.

2. Drain the soybeans in a fine-mesh sieve and rinse them again with cold water.

3. Place the soaked soybeans and 4 cups of fresh water in a blender and blend on high speed for 1-2 minutes, or until the mixture is smooth and creamy.

4. Pour the blended mixture through a nut milk bag or a cheesecloth-lined strainer into a pitcher. Squeeze the bag or cloth to extract as much milk as possible.

5. Pour the strained soy milk into a saucepan and heat over medium heat. Heat the milk until it reaches your desired temperature (around 150-160°F or 65-70°C). This helps to deactivate any enzymes that might cause a bitter taste.

6. Once heated, add your desired sweetener and flavorings to taste. Let the it cool to room temperature before storing it in the refrigerator.

7. Homemade soy milk typically lasts for 3-5 days when stored properly.

8. Enjoy your freshly made soy milk! You can use it in various recipes or drink it on its own.

What are the benefits of soy milk?

Here are some potential benefits of soy milk.

1. Rich in nutrients

Soy milk is a nutrient-rich beverage that offers a variety of essential vitamins and minerals, as found in a study published in Applied Food Research. It is naturally high in protein, which is important for building and repairing tissues. Additionally, it is a good source of healthy fats, including omega-3 fatty acids, which can support heart health. Many soy products are fortified with vitamins and minerals like calcium, iron, and vitamin B12, making them a complete and balanced nutritional option. These nutrients are crucial for overall health, bone health, and red blood cell production.

2. Good for heart health

Soy milk can be beneficial for heart health due to its content of isoflavones, as found in a study published in the journal Nutrients. Isoflavones are plant-based compounds that mimic the structure of oestrogen, a hormone that plays a role in heart health. Also, it may help to lower cholesterol levels, reduce blood pressure, and improve blood vessel function. By incorporating soy milk into your diet, you may be able to support a healthy heart. However, it is important to consult with a healthcare professional for personalized dietary advice.

3. Aids weight loss

Soy milk can contribute to weight management due to its protein content. Protein is a nutrient that helps you feel full and satisfied for longer periods, reducing cravings and overeating. Additionally, it is low in calories and saturated fat, making it a healthier alternative to other beverages. According to a study published in the Journal of the American Dietetic Association found that soy milk and skim milk have the same amount of protein and helped people lose weight, body fat, and belly fat. This is good news for vegans and people who can't eat dairy products. By incorporating soy milk into your diet as part of a balanced meal plan, you may be able to support weight loss or maintenance. However, it is essential to combine a healthy diet with regular physical activity for optimal results.

4. Aids in digestion

Soy milk can be easier to digest than cow's milk for some people. “This is because soy milk does not contain lactose, a sugar found in cow's milk that can cause digestive problems for individuals who are lactose intolerant. Additionally, the protein in soy milk is often broken down into smaller peptides during processing, making it more readily digestible for some people,” explains the expert. However, it is important to note that individual tolerance to soy milk may vary, and if you experience digestive discomfort, it is advisable to consult with a healthcare professional.

5. Supports bone health

Soy milk, when fortified with calcium and vitamin D, can contribute to strong bones and prevent osteoporosis, as found in a study published in the Nutrient Research. Calcium is a vital mineral for bone health, and vitamin D helps the body absorb calcium. Both of these nutrients are essential for maintaining bone density and reducing the risk of fractures. By incorporating fortified soy milk into your diet, you can support bone health, especially if you are at risk of osteoporosis or have dietary restrictions that limit your intake of dairy products. However, it's important to consult with a healthcare professional for personalized dietary advice and to ensure you are meeting your overall calcium and vitamin D needs.

Are there any side effects of this milk alternative?

While it is generally considered safe for most people, it is important to be aware of potential side effects:

• Allergic reactions: Some individuals may have allergies to soy. Symptoms of a soy allergy can include hives, itching, swelling, difficulty breathing, and digestive issues.
• Thyroid issues: Some studies have suggested that high soy consumption may interfere with thyroid function in certain individuals, especially those with existing thyroid conditions. However, more research is needed to confirm this link.
• Digestive problems: While it is often easier to digest than cow's milk for those with lactose intolerance, it can still cause digestive issues in some people. Symptoms may include bloating, gas, and diarrhoea.

If you experience any adverse symptoms after consuming this milk, it is recommended to consult with a healthcare professional to determine the underlying cause and appropriate course of action.

Read Also: Growing up with dogs keeps your gut healthy and lowers risks of Crohn’s disease

HOW DID YOU LIKE THIS ARTICLE? CHOOSE YOUR EMOTICON !