Soy Milk Benefits: Lower Cholesterol, Blood Pressure & Inflammation
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| Research found that consuming soy milk can help to reduce cholesterol, blood pressure and inflammation. (iStock)(Fox News) |
A recent study conducted by the University of Toronto and published in BMC Medicine suggests that soy milk may offer significant heart health benefits by reducing risk factors such as high blood pressure and cholesterol levels. This research, funded by the Soy Nutrition Institute Global (SNI) and the United Soybean Board, analyzed 17 randomized controlled trials and 19 health outcomes. It found that soy milk consumption led to moderate reductions in non-HDL cholesterol, a key factor linked to heart disease. Additionally, soy milk was associated with lower blood pressure and slight reductions in inflammation.
Interestingly, the study noted that both sweetened and unsweetened soy milk had similar health benefits. This finding came as a surprise to the researchers, as sweetened soy milk has been criticized for its added sugars and classification as "ultra-processed." Lead study author Dr. Madeline Erlich emphasized that despite its processing and added sugar, soy milk still contributed to improved heart health in adults. The research team explored whether plant-based, nutrient-rich foods like soy milk, even when processed, could support a heart-healthy diet. Despite being labeled as "ultra-processed," soy milk remains a beneficial food option based on its nutritional profile and health effects.
Dr. Erlich highlighted the ongoing debate over the classification of foods as "ultra-processed." Many foods in this category are often high in nutrients and beneficial for health, and she believes there is no clear scientific consensus on what constitutes ultra-processed foods. For instance, while soy milk is labeled as such, its health benefits remain evident, making it a potential staple in heart-healthy diets.
Registered dietitian Ilana Muhlstein agreed with the findings and pointed out that while soy has sometimes been criticized, it remains a valuable source of plant-based protein. According to her, whole forms of soy, like edamame, organic tofu, and tempeh, are nutrient-dense and excellent protein sources. These foods, along with unsweetened soy milk, contain protein, fiber, calcium, and phytonutrients, contributing positively to an overall healthy diet. In contrast, she explained that highly processed soybean oil, often used in mass-market products, can contribute to inflammatory diseases, giving soy a "bad rap" in certain dietary discussions.
The study also touched on the growing popularity of plant-based milk alternatives like soy milk, highlighting the need to better understand their health effects. Dr. Mark Messina, SNI's global director of nutrition science, emphasized that soy milk, regardless of added sugar, shows clear benefits for cardiometabolic health. He also noted that these findings align with the Dietary Guidelines for Americans, which recognize soy milk as the only plant-based milk suitable as a replacement for cow’s milk due to its comparable nutritional value.
One of the key advantages of soy milk over cow’s milk is its lower sugar content. According to the SNI, most soy milk varieties contain 60% less sugar than cow’s milk. In addition to its lower sugar content, fortified soy milk is also comparable to cow’s milk in terms of protein, calcium, and vitamin D levels. Furthermore, soy milk contains significantly less saturated fat than cow's milk, which contributes to its heart health benefits.
Dr. Erlich emphasized that soy milk is not only nutritionally comparable to cow’s milk but also offers high-quality protein that is on par with animal proteins. A single cup of soy milk contains about 7 to 8 grams of soy protein, which is equivalent to the amount found in cow's milk. Moreover, the Food and Drug Administration (FDA) has stated that consuming at least 25 grams of soy protein daily, as part of a diet low in saturated fat and cholesterol, can help reduce the risk of coronary heart disease.
This study provides strong evidence that soy milk, whether sweetened or unsweetened, can be an effective part of a heart-healthy diet. Despite concerns over its ultra-processed classification, soy milk's ability to reduce blood pressure, cholesterol, and inflammation makes it a valuable alternative to cow’s milk, particularly for those looking for plant-based, nutrient-rich options.
Substituting Soymilk for Cow's Milk: Cardiometabolic Implications
This systematic review and meta-analysis assessed the effects of replacing cow's milk with soymilk on cardiometabolic outcomes using data from 17 randomized controlled trials with 504 adults. The findings showed that substituting soymilk led to moderate reductions in non-HDL cholesterol, systolic blood pressure, and diastolic blood pressure, as well as small reductions in LDL cholesterol and C-reactive protein. There were no significant differences in outcomes based on whether the soymilk was sweetened or unsweetened, indicating that added sugars do not negatively impact cardiometabolic markers. The evidence supports the use of fortified soymilk as a viable alternative to cow's milk, challenging its classification as an ultra-processed food. The study suggests that dietary guidelines should consider including soymilk as part of plant-based diets. Further research is needed to investigate long-term effects and the specific impacts of added sugars compared to lactose.
Read the original article on: Fox News
Reference: BMC Medicine, A systematic review and meta-analysis of randomized trials of substituting soymilk for cow’s milk and intermediate cardiometabolic outcomes: understanding the impact of dairy alternatives in the transition to plant-based diets on cardiometabolic health.
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Fox News , Soy milk could reduce risk factors for heart disease, research shows
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