soymilk 101: nutrition and benefits
How to make the best Soy milk
What is Soya milk?
Soya milk which is also known as soy milk or soymilk is a plant-based drink made by grinding soybeans, boiling the mixture, and filtering out remaining residue. It is a popular non-dairy alternative if one does not like cow’s milk or one is lactose intolerant. Lactose intolerant occurs when someone has trouble digesting a sugar called lactose, which is found in cow’s milk. The non-dairy milk section is indeed becoming more crowded. These include yogurt. kunu. soyamilk, zobo,tiger nut, e.t.c. Soya milk is also used in making imitation dairy products such as soy cream, soy yogurt, soy kefir, and soy-based cheese.
Zobo drink is also plant-based milk rich in calcium, vitamins, and other superb nutrients that can even delay aging.
Yogurt is always seen as a viable alternative to ice cream and you can learn how to prepare one at home.
A magic drink that is fortified with essential nutrients that takes you to another level. Learn why everyone should need it.
Soy milk preparation at home
Learning how to make thick and creamy soy milk requires two simple steps. How to do soymilk is much easier than we may have expected.
Step 1
Soak soya beans for 6 hours or better still overnight in water. Drain, rinse and discard water. Combine soaked beans with 2 quarts of fresh water. In a food processor or blender, grind the beans with water until it becomes smooth. The rehydrated beans are what is needed,
Step 2
Strain the ground soybean into a pot through a double layer of cheesecloth, or a fine sieve. Boil soy milk for 15 minutes. Stir frequently to prevent skin from forming. The resulting slurry or purée is brought to a boil to improve its taste properties and to sterilize the product. Heating at or near the boiling point is advised, maybe for 20 minutes, followed by the removal of insoluble residues (soy pulp fiber) by straining/filtration. Remove pandan leaf or ginger, then flavor with vanilla. Stir in sugar to taste. Cool to room temperature, then refrigerate. Raw soy milk may be sweetened, flavored, and fortified with micronutrients.
Soymilk recipe
Soy milk drink recipes differ from one brand to another. After so many years of making soya milk, Naijah Fresh has put up a recipe that holds all the characteristics and wholesome taste of soybean. Ingredients for soy milk include:
Health benefits of soy milk
Soy milk’s health benefits abound. Soya bean, the main component of soya milk comes naturally with lots of vitamins and minerals that make it stand far apart from other non-dairy alternatives. Some of the benefits of soya milk are:
- It is highly nutritious- The vitamins, minerals, and antioxidants in soy milk can provide important health benefits. They help the body maintain our nerve cells and DNA. They can also help us avoid certain forms of anemia, which can prevent tiredness and fatigue.
- Soy milk helps to tackle some ailments and diseases- The protein in soy milk is healthy, plant-based, and can help support healthy muscles and organs. Soy milk is rich in omega-3 fatty acids, Omega-3 fatty acids are linked to a reduced risk of dementia and Alzheimer’s disease.
- Soy milk improves our heart condition- Soy milk is an excellent source of potassium, Potassium helps to maintain lower blood pressure and a regular heart pulse. Furthermore, soy milk has been linked to lower cholesterol levels, especially in people who have high cholesterol.
- Weight loss- Combining soy milk with a low-fat diet can help you get rid of obesity while keeping your body’s muscles in place. Soy milk is rich in fiber and protein. This has an effect on the BMI and good cholesterol levels thereby helping with obesity and high blood pressure.
- Benefits of soy milk for skin- Soymilk is good to reduce hyperpigmentation (a condition of darkening of the skin). Recent research has also suggested that it has anti-aging properties.
What you need to know about Soya milk
Is soy milk good for babies? There is no scientific proof that soy milk gives babies side effects. However, there is a claim that Soy negatively affects a baby’s sexual, immune, or brain development. Also, the higher aluminum content of soy formula may cause weaker bones in babies born pre-term or with reduced renal function. They also contain natural compounds called phytates, which can interfere with a child’s ability to absorb calcium.
Soy milk is a good source of calcium and protein and should be made part of every pregnant woman’s diet. Intake of calcium during pregnancy is particularly important. This is because helps to build strong bones in the growing baby. It is also rich in folic acid and protein, besides other nutrients, which help in the physical development of the growing baby.
Yes, soy milk is often used as an antacid for healing stomach ulcers or at best relieving their pain. It is safe to consume put soy milk in your diet if you are a cancer patient. A clinical trial on the effect of soya bean milk on the healing of gastric ulcers in 10 Chinese patients revealed that although the effect on gastric ulcer healing was not significant, soya bean milk has been shown to be effective in the relief of peptic ulcer pain.
A study by the National Library of Medicine on the effect of soy protein on the body composition of women found that a daily supplement of soy protein prevents the increase in subcutaneous and total abdominal fat in postmenopausal women. This means that soy milk burns belly fat and helps women to keep their shape in check. It actually keeps your tummy flat while it enhances your bum and makes your breast bigger.
There is an enzyme in the soybeans which develops a bitter bean flavor once the beans are exposed to oxygen. This unfavorable bean flavor can be eradicated by soaking the bean longer (overnight). Heating up the beans first will also destroy the enzymes and the soy milk will definitely taste much better.
Wash the soybeans completely and then drain.
Transfer the soybean to a small frying pan and fry the soybeans over a slow fire for around 15 to 20 minutes until dry and crispy.
Bring it down to cool down.
Blend until very smooth with sugar. For a finer texture, you can use a stainer or sieve cloth to remove any lumps.
Soy milk can also be made from soy powder. Simply mix a cup of soy flour with 3 cups of water in a small sauce pot. Boil the mixture for about 20 minutes, and then strain to remove the particulates. Flavors can then be added.
According to the USDA, for optimum freshness and quality of soymilk, you should refrigerate soymilk and consume it within 7–10 days after opening it. Most soy milk found in supermarkets and food stores is fortified with added nutrients. Whether it is Kirkland soymilk, Freshyo or Alpro soymilk you want, we are ready and willing to guide you through all the Soya milk brands.
