Soy milk stands as the original plant-based milk that paved the way for dairy-free milks. Made from protein-rich soybeans, this creamy beverage has nourished populations across Asia for centuries before becoming a global staple. It’s the star in the plant milk category, which provides complete protein while being better for the environment.
With all the alternative milks in the market today, soy milk remains the practical choice for many. Its balanced flavor profile and remarkable versatility have earned it lasting popularity despite the ever-growing competition. In this guide to soy milk, we’ll cover everything you need to know about this time-tested dairy alternative.
What is soy milk?
Soy milk is a plant-based beverage created by soaking and grinding soybeans, then filtering the mixture to create a smooth liquid. Unlike many other plant milks that need gums and thickeners to achieve a milk-like consistency, soy naturally produces a creamy, protein-rich drink with minimal processing.
The production method varies between traditional Asian techniques and modern commercial processes. However, the core principle is the same: extract the nutritional goodness from whole soybeans and transform it into a drinkable form. The result is a slightly beany, nutty beverage that closely resembles dairy milk in protein content and functionality.
Nutritional profile
Soy milk, as a plant-based milk, stands out for its high protein content. According to Verywell Health, it nearly matches cow’s milk and significantly outperforms most other plant-based alternatives with approximately 7-9 grams of protein per cup. This makes it particularly valuable for athletes, growing children and anyone focusing on protein intake.
Based on a Foods study, most commercial soy milks are fortified with calcium, vitamin D and vitamin B12, making them nutritionally comparable to dairy milk. According to Healthline, unsweetened varieties typically contain about 80 calories per cup, with heart-healthy polyunsaturated fats comprising most of the fat content. Soy milk also contains isoflavones — natural plant compounds that an Elsevier study suggests may support heart health, bone strength and hormone balance when consumed as part of a balanced diet.
The production process
Traditional soy milk production begins with selecting high-quality soybeans, which are thoroughly cleaned before being soaked in water for eight to 12 hours. This soaking process softens the beans and makes their nutrients more accessible. The rehydrated beans are then ground with fresh water to create a slurry.
This mixture is heated to improve flavor, enhance digestibility and neutralize enzymes that could cause unwanted reactions. The heating process is crucial — too little and the milk may have an overly beany taste; too much and the proteins can be damaged.
After heating, the liquid is filtered to separate it from the solid soybean pulp called okara. Commercial manufacturers often add vitamins, minerals and sometimes sweeteners or flavors at this stage, followed by homogenization to prevent separation and pasteurization to extend shelf life.
The final product is packaged in cartons that protect it from light and oxygen, which can lower quality and flavor. The result is a smooth, protein-rich beverage that can substitute for dairy milk in almost anything.
Dietary restrictions and allergies
Soy milk is an excellent option for many dietary patterns, but requires careful consideration for some groups. It naturally contains no lactose or animal products, making it appropriate for those with lactose intolerance, milk allergies or plant-based diets.
Soy ranks among the eight major food allergens, so it’s not suitable for everyone. Moderate consumption is generally acceptable for individuals with thyroid conditions, but consulting a healthcare provider is advisable.
Medical News Today says some consumers express concern about phytoestrogens in soy, but current research increasingly demonstrates these compounds are safe for most people when consumed in reasonable amounts. Many studies even suggest potential health benefits from regular, moderate soy consumption.
A sustainable choice
Soy milk is also a strong choice for the environment. Compared to dairy milk, it requires significantly less water, generates fewer greenhouse gas emissions and uses less land per unit of protein produced. The soybean plant itself brings additional benefits as a nitrogen-fixing crop that can improve soil health when grown in rotation with other crops.
While there are concerns about deforestation linked to soy production, Drivers of Deforestation noted that approximately 77% of global soy production goes to animal feed, and only 7% goes to human food products like soy milk. Many soy milk manufacturers source beans from regions with strong environmental regulations to address these concerns.
When comparing environmental impacts across plant milks, soy consistently performs well in terms of land use, water requirements and greenhouse gas emissions relative to its nutritional value. For consumers weighing both environmental impact and nutritional benefits, soy milk represents one of the most balanced choices available.
Cooking and baking with soy milk
Soy milk’s protein structure and neutral flavor make it a standout in the kitchen. It performs well in baking, which results in tender cakes and muffins with excellent browning properties. Thanks to its protein content, it behaves similarly to dairy milk in most recipes, allowing for a straightforward 1:1 substitution without adjusting other ingredients.
Its stability when heated makes it particularly useful for sauces, soups and gravies. It thickens well and resists curdling better than many other plant milks, but highly acidic ingredients can still cause separation. Adding soy milk toward the end of cooking acidic dishes can help minimize this issue.
Beyond simple substitution, soy milk opens up a range of cooking possibilities:
- Create silky custards and puddings that set beautifully due to its protein content.
- Whip up creamy soups without heavy cream.
- Make homemade soy yogurt using probiotic starters.
- Prepare protein-rich smoothies with frozen fruit.
- Froth it for coffee and lattes, where its protein content creates a stable microfoam.
- Use it as a base for dairy-free sauces like bechamel or Alfredo.
The process is simple for homemade soy milk: soak soybeans, blend them with water, strain and boil the liquid to remove the raw bean taste. Fresh soy milk has a slightly more pronounced flavor but can be sweetened or flavored as desired.
For best results, store soy milk in the refrigerator after opening and use it within seven to 10 days. Shake the container before each use, as natural separation occurs during storage.
Why you should switch to soy milk
With so many new options on the shelves, soy milk still holds its place as a reliable, protein-rich choice. Its exceptional protein profile, cooking versatility and smaller environmental footprint make it a practical choice for health-conscious consumers.
While almond milk is lighter and oat milk is naturally sweet, soy milk has a strong balance of nutrition, functionality and sustainability. Its complete protein content makes it particularly valuable for growing children, active adults and those who limit animal products.
Soy milk also carries a rich cultural heritage. It has nourished communities across Asia for centuries before becoming a global phenomenon. Its production methods have been honed over generations, making it a reliably well-crafted staple.
If you’re new to plant-based milk or considering a classic, soy milk is worth keeping in your fridge. It works just as well in morning coffee as it does in desserts, offering steady nutrition and versatility. Sometimes, the original option is still the best fit.
Ksenia Prints is a food writer, blogger, photographer and recipe developer from Montreal, Canada. She blogs over at My Mocktail Forest, writing about alcohol-free food and drink.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Food Drink Life, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.