Soy Milk - Pros, Cons, Coffee Uses, And More

More than three quarters of all coffee drinkers prefer to use some kind of milk in their brew.

And, for many years this creamy coffee add-in centered around dairy alone, including milk, cream, and half and half (flavored and traditional).

However, as we all know, options for this tasty addition have expanded greatly to now include a variety of plant milks as well.

While plant milks have been around for centuries, the notion of using them in coffee is a relatively new practice. I mean, most of our parents and grandparents probably didn’t know such milks existed, let alone use them in their morning cup of joe.

Thankfully, today’s cafes and kitchens around the globe have evolved to include nut milks, plant milks, and more to offer alongside traditional dairy milks.

But do you know which of these dairy alternatives is the oldest plant milk to be used in coffee?

Of all nuts and/or plant-based milks, soy milk is the oldest, having been used as far back as the 14th century in China.

Today, soy milk is offered at most cafes, and many consider this a staple in their own home, using it in place of dairy as part of their daily coffee routine.

However, if you follow many health-focused accounts on social media, then you’ve likely seen a lot of condemnation when it comes to soy.

Of course, this begs the question - is soy milk really a safe dairy alternative?

When it comes to soy, there are actually many health benefits associated with consuming this milk, but there are some precautions to be aware of as well.

No worries though, we’re here to cover everything you need to know about soy milk so you can make an informed decision as to whether this creamy coffee add-in is right for you!

Pros And Cons Of Soy Milk

Soy milk is made by soaking soybeans in water, grinding the saturated beans, then straining the mixture to produce a creamy liquid or milk.

Though soy technically comes from a bean, American soy milk does have a slightly nutty taste, as it is commonly processed to remove the bean-like flavor which many find to be unappealing.

Asian soy milk, on the other hand, is generally regarded as having a truer soybean flavor.

But no matter whether you’re consuming American or Asian soy milk, this variety indeed has a naturally sweet flavor, compared to other plant milks, which is why many prefer this option to other varieties.

Ah, but is soy milk truly the right choice for you?

Let’s confront the controversy surrounding soy, breaking down the pros and cons of soy milk to get a clearer picture of this non-dairy coffee companion.

Soy Milk Pros

1- Heart Healthy

Soy milk is considered a heart healthy food as it brings benefits to many areas affecting your heart.

- It can help to increase good cholesterol levels which may protect against heart disease.

In a review of 8 scientific studies, 5 of those studies observed significant improvements in both good and bad cholesterol levels, as well as triglycerides, of participants who consumed between 1-4 cups of soy milk daily for 4-8 weeks.

- When elevated, triglycerides can lead to heart disease and stroke, so the benefit specific to this lipid, in the above study, contributes greatly to having and maintaining a healthy heart.

- Soy milk has also been studied for its benefits regarding blood pressure. Like cholesterol and triglycerides, high blood pressure levels can increase your risk of heart disease.

And studies have shown, when compared to cow’s milk, participants who drank roughly 2 cups of soy milk daily saw a drop in both systolic (top number) and diastolic (bottom number) blood pressure.

Most researchers attribute soymilk’s blood pressure lowering capabilities to a component called genistein, an isoflavone or estrogen-like compound.

2- May Fight Inflammation

Chronic inflammation is a root cause of many diseases, from heart disease to diabetes, cancer, autoimmune disease, and more.

And one of the greatest links to chronic inflammation is lifestyle.
For instance, diet/nutrition is a common cause of chronic inflammation, as diets high in saturated fats, processed foods, refined sugars, etc. are known to cause both disease and inflammatory responses.

Diets rich in whole, nutrient-dense foods, however, have been shown to provide anti-inflammatory benefits.

For instance, plant-based foods like soy (including soy milk) were studied for their effects on inflammation, and researchers found that “consuming soy milk significantly reduced two major inflammatory proteins known as c-reactive protein and tumor necrosis factor (TNF).”

3- Lactose-Free

One reason many folks use plant milk is due to allergies and/or sensitivities to lactose, a primary component, and the main carbohydrate, in dairy milk.

Lactose allergies and intolerances are typically the result of one’s body not producing enough lactase, an enzyme used to digest lactose.

Soy milk is completely free of lactose, making this non-dairy option ideal for those people who can’t consume dairy.

4- Good For Muscle, Bone, And Tissue Health

Soy milk is a great source of potassium which supports healthy muscle function, and it is fortified with vitamin D, calcium, phosphorus, vitamin A, riboflavin, and vitamin B12.

Both calcium and vitamin D are highly needed to support the health of your bones, keeping them strong, dense, and even aiding in regeneration.

Your bones, muscles, and tissues all need phosphorus and vitamin A for growth, repair, and maintenance.

And B vitamins such as B12 and riboflavin, are greatly needed for maintaining and improving tissue health (as well as overall cellular health) as these help your body convert food to energy.

5- May Support Weight Management

Soy milk is low in calories, and it’s a great source of protein.

Just one cup of unsweetened soy milk contains approximately 80 calories (depending upon brand) and 6 grams of high-quality protein.

Low calorie foods are excellent when it comes to both losing weight and maintaining a healthy weight, but those low-calorie options that contain a good amount of protein (like soy milk) are even better as protein is satiating, keeping you feeling full for a longer period of time.

Of all plant-based protein sources, soy protein is said to have the highest biological value because it contains the perfect amount of essential amino acids needed by the human body to build or make protein.

Protein also helps your body maintain muscle mass, and this may aid in burning a greater number of calories at rest, another benefit when seeking to maintain a healthy weight.

6- Antidepressant And Relaxation Benefits

Due to some of soy’s B vitamins, this plant milk may help to improve your mood.

B vitamins aid in the production of serotonin and dopamine, and these help to regulate mood as well as reduce the symptoms of depression and anxiety.

On top of this, the magnesium content of soy milk prompts the release of serotonin as well, which not only boasts the benefits listed above, but also helps your body to feel relaxed, even enhancing sleep quality which in turn improves mental health.

Soy Milk Cons

While soy milk may serve to improve the health of your body in many ways, this plant milk, unfortunately, also comes with a few negative side effects for some people.

While not everyone is affected in the following way by consuming soy, some individuals are at risk for unwanted outcomes when drinking soy milk.

1- Potential Carcinogen

This ‘con’ is linked to how soy is produced.

Lifeboost customers are well acquainted with the fact that growing processes and practices make all the difference when it comes to the health of our food and subsequently the health of our bodies.

The sustainable, organic practices we incorporate in growing our coffee means no harsh chemicals are used, no molds, heavy metals, or other toxins are present, and ultimately a greater amount of nutrients are available in our specialty, Arabica coffee beans.

And as you can imagine, the same needed principles are true concerning the growth of soybeans.

Unfortunately, many soybean crops are heavily sprayed with glyphosate and other pesticides and herbicides, etc.

These harsh chemicals are easily absorbed by the plant, which then is transferred to you as you consume soy milk.

Aside from this, most of today’s soybeans are genetically altered or modified, and this combined with the glyphosate exposure means such soybeans are carcinogenic, or cancer-causing.

One of the only ways to avoid such exposure is to ensure any soy or soy milk you consume is organic, grown with sustainable practices that support the health of the environment and you!

2- May Still Cause Allergic Reactions/Responses

Soy milk is considered a raw plant food, and for some folks, this could trigger an allergic reaction.

This happens when the body misinterprets the proteins in plant foods as a threat, prompting a response from your immune system.

In the case of soy milk, this has been known to cause an allergic reaction characterized by itching in the throat.

3- May Cause Thyroid Issues

While this ‘con’ is specific to those individuals with iodine deficiencies or individuals who already struggle with thyroid issues, in such folks soy has been shown to negatively affect the thyroid.

In these cases, excessive consumption of soy milk has led to altered thyroid hormone levels as well as an interference in the production of thyroid hormones.

It does seem that women are more prone to these effects than men, and it is worth noting that moderate consumption (as opposed to excessive consumption) of soy did not produce such effects.

4- Potential For Added Sugar

Like most plant milks, compared to dairy milk, many of these options (including soy) can contain added sugar.

Some soy milks can contain anywhere between 5-15 grams of added sugar, and while consuming this in moderation likely won’t cause any harm, doing so on a regular basis may spell trouble for diabetics, those seeking to manage their weight, etc.

The best way to avoid any unwanted outcomes here is to look for unsweetened varieties of soy milk.

5- Estrogen Helps And Harms

This last point could easily fit in both the pro and con category as soy milk has both positive and negative effects on the body due to its phytoestrogen content, which basically mimics estrogen in the body.

The phytoestrogen content of soy milk has been shown to help during and after menopause by binding to estrogen receptors in the body, thereby balancing hormonal fluctuations which typically cause menopausal symptoms such as bone loss, hot flashes, sleep disturbances, fatigue, and depression or mood-related symptoms.

However, this same component of soy milk can also disrupt natural estrogen levels, causing them to decrease.

When consumed prior to menopause, soy milk has therefore been shown to remove the protective duties of naturally produced estrogen which serves to protect against uterine and breast malignancies.

Then in males, soy milk has been found to lower testosterone levels.
And, while this has shown potential in reducing the risk of prostate cancer, it simultaneously suppresses sex drive and increases the risk of gynecomastia (aka saggy breasts in men).

Final Consensus - Is Soy Milk The Right Choice For You?

Soy milk is indeed a nutritious, vitamin-rich plant based milk alternative to dairy…or as a stand alone option for drinking as-is, adding to smoothies, using in recipes, and enjoying in your cup of joe.

Yes, there are some negatives associated with this option, but that doesn’t cancel the benefits that come from soy consumption.

From lowering bad cholesterol, triglycerides, and blood pressure to improve heart health, to reducing the risk and symptoms of depression, boosting bone, muscle, and tissue health, aiding in healthy weight management, and curbing unwanted symptoms of menopause, soy milk can be a healthy choice.

To avoid any negative side effects, be sure to look for organic soymilk varieties, opt for unsweetened, avoid excessive consumption, and perhaps seek to start slowly to check for any unwanted reactions.

Using Soy Milk In Your Coffee

When it comes to using soy milk in your coffee, there are a few things to take note of…

- Soy milk, if heated quickly, can curdle. And soy milk can curdle if you add it to your hot coffee too fast. To avoid this, allow your coffee to cool for a few minutes prior to adding soy milk. And, plan to slowly add soy milk to your brew, even whisking it into your coffee as you add it to avoid any curdling.

A bonus for Lifeboosters here, soy milk tends to curdle less in low acid coffees!

- Soy milk can be added as-is to your hot or iced coffee and espresso-based drinks, the amount entirely depending upon personal preference.

- You can also use soy milk to make a froth or foam topper for your hot or iced coffee.

When doing so, to achieve the best foam, be sure to start with refrigerated milk for cold foam as this gives time for the foam to reach best consistency.

Many also advise heating your soy milk prior to adding it to hot coffee (likely due to what we mentioned above regarding the likelihood of curdling); this also helps to create a good foam for hot coffee.

Then, when steaming you’ll want to steam at a slightly cooler temp. For reference, dairy milk is often steamed at temps ranging from 131-165 degrees fahrenheit, but with soy milk, it’s best to not exceed 131 degrees.

- Always shake the carton prior to using soy milk as plant milks may settle.

- A few other recommendations: unsweetened soy milk is said to pair best with light roast, vanilla soy milk is a common add-in for medium roast, and many prefer chocolate soy milk in dark roasted coffee to achieve a plant-based mocha.

Of course, before we close things out, we’d like to leave you with a yummy soymilk coffee recipe to try (for soymilk pros and beginners alike).

*Note: You’ll notice some ingredients give a range for the amounts to use. Feel free to experiment here or lean towards what you would typically use in your brew.

Ingredients

• 8 ounces freshly brewed Lifeboost Medium Roast Coffee
• ¼-½ cup unsweetened soy milk
• 1-3 tablespoons raw honey
• ⅛ teaspoon cinnamon
• ½ teaspoon sugar

Instructions

• Add cinnamon and sugar to a small bowl and mix together to use as a topping once your soy coffee is prepared.
• Add soy milk to a small saucepan and heat over low-medium heat until warmed.
• Add heated soy milk to a glass jar and froth with a handheld frother until you get a nice foam. (Note: the fresher the milk, the better the foam)
• Pour freshly brewed coffee into your favorite mug, stir in honey, then top with frothed soy milk (it’s okay if some liquid remains, pour it all into your mug).
• Top with cinnamon-sugar mixture and enjoy!

Check out Lifeboost Coffee Grata Medium Roast .

Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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