In the last decade, there has been much public attention regarding lactose intolerance and how difficult it is for our bodies to process dairy. On top of that, many are making the switch to vegan eating and vegetarian diets—meaning that the demand for non-dairy milk products has drastically increased.
Soy milk is one of the most popular non-dairy milks out there; it tastes delicious, it’s full of essential amino acids, it’s low in saturated fat, and it contains loads of beneficial compounds.
If you ask the average soy milk drinker, they’ll sing the milk’s praises. But it’s important to remember that just because something is popular or widely consumed doesn’t mean it is the healthiest option for you.
Want to know whether soy milk has the health benefits that everyone says it does? We can help with that.
Below, you will find the truth about soy milk and why you may want to consider some other non-dairy alternatives. By the end, you’ll have the information and guidance you’ve been looking for.
We all know that calcium is a must for bone, teeth, and muscle health. And dairy products allow you to get the calcium you need on a daily basis.
For your reference, one cup of cow’s milk has about 300 mg of calcium, according to the Dietary Guidelines for Americans website.
Women from 19-50 years old need about 1,000 mg of calcium daily, older women 51+ years old need 1200 mg per day. For men 19 to 70 years old, 1000 mg of calcium is recommended, and for men 71+ years old, calcium requirements rise to 1,200 mg per day.
So, one cup of milk gives you around 25 to 30% of the calcium you need for optimal functioning, depending on your sex and age.
If you read the label on your soy milk, you will find the truth – it has drastically less calcium than cow’s milk. Unfortified soy milk doesn’t put nearly as much of a dent in your calcium.
This study, published in Food Research International, shows that unfortified soy milk has 46.9 mg of calcium per serving. That’s only about 4-5% of the amount humans require. That’s a big difference, especially for people who are cutting out dairy milk completely.
However, many soy milk brands today are fortified with calcium to help fill this gap. Fortified soy milk typically provides calcium in amounts comparable to cow’s milk—around 300 mg per serving. It may also include added vitamins like vitamin D, which helps the human body absorb and use calcium more effectively.
Look for blends that have been infused with added calcium if you want to ensure you’re getting enough of the mineral.
Over the years, soy milk’s reputation has taken a nosedive, and there are several reasons for this. While the non-dairy beverage isn’t horrible for you, we’ve seen evidence that it may not be the healthiest choice for everyone. We’ll share it with you below.
Although soy is derived from plant-based ingredients, even “healthy” selections can have a downside when overall soy intake is high.
If you drink soy milk and consume a large amount of soy products—such as soy cheese, tofu, or soy protein supplements, you may be at a higher risk for multiple health issues.
Some of them include:
In the following sections, we’ll explore each of these in deeper detail.
There’s been a growing concern about what soy can do to your thyroid. Soy-based products contain phytoestrogens, and these are thought to negatively affect thyroid function. Several studies have explored the relationship between these phytoestrogens and thyroid effects.
This randomized double-blind crossover study examined 60 participants who had subclinical hypothyroidism after giving them either low-dose phytoestrogen (to mimic the typical Western diet) or high-dose phytoestrogen (to represent a vegetarian diet).
After 16 total weeks, the results were in. It was found that, when eating a diet high in soy phytoestrogen, the risk of developing hyperthyroidism was increased by 300%.
This doesn’t mean that you’re guaranteed to develop full-blown hypothyroidism if you have subclinical hypothyroidism, but the results do indicate that the risk is increased.
Note on risk factors: Since the participants in this study already had a mild thyroid dysfunction, it’s unclear if the same risk applies to healthy individuals. But it does highlight an important point – if you have an existing thyroid condition or a family history of thyroid issues, soy may not be the safest cow’s milk alternative.
If you are concerned about this, have a chat with your doctor to assess your risk of thyroid-related issues and any preventive steps you should take. Collaborating with them could mean a lower risk of certain health conditions.
Over the past few decades, researchers have published many peer-reviewed studies pertaining to soy milk and its effects on hormone balance. And what we’ve found is that evidence is mixed.
For instance, this 2021 meta-analysis reviewing data on 41 studies and over 1700 men found that neither soy nor isoflavones affect testosterone levels in men.
This 2022 study focused on the effect soy has on women’s hormones; the results indicated that soy isoflavones do have a mild estrogenic effect at very high concentrations. Though, they do not seem to have a significant effect on an individual’s fertility.
And in this study, published in 2020, the focus was on phytoestrogens (which are often found in soy) and their positive and negative effects on the body. Lab and animal studies suggest that these compounds can mimic estrogen. However, the mechanisms behind how they work in actual people are a bit ambiguous and seem to differ based on life stage and health status.
For instance, in children, hormonal changes were found, with boys having low estrogen and girls having more male hormones.
And in adults, phytoestrogen effects vary widely:
One of the main takeaways of this study is that more research is needed on this topic. But some studies have seen hormonal changes from soy. So, if you’re feeling leery about how soy might affect your hormones, it’s always a good idea to talk to your doctor.
Some believe that soy consumption can result in digestive inflammation, and science backs this up. Certain varieties of soy milk have a high FODMAP content, meaning that they contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
These carbs have been found to cause inflammation and general digestive upset, particularly in people with irritable bowel syndrome (IBS).
So, if you have irritable bowel syndrome or are sensitive to high FODMAP foods, it makes sense not to add soy milk that’s high in FODMAPs to your diet. Doing so can result in a reduced risk of bloating, abdominal pain, cramping, and irregular bowel movements.
Soybeans are at the top of the GMO high-risk list, according to the Non-GMO Project website.
Per the USDA, 90% of soybeans grown in the USA are genetically modified to resist herbicides. Therefore, the chances of you getting your hands on non-GMO soy milk are minuscule.
On the surface, this may not seem like a problem, but if you look closer, things become clearer. Genetic modification of soybeans results in unstable combinations of plant, animal, bacterial, and viral genes that cannot occur in nature or in traditional crossbreeding.
Unsure whether you should settle for GMOs?
Read over the GMO soy risks below to help inform your decision:
Considering that most soy milk has been genetically modified, (made with soybeans grown through genetic engineering), what should you do?
Remember that if your soy milk isn’t made with organic ingredients, you can practically guarantee that it has GMOs. If you’d rather not take the risk, it’s critical to be mindful of your dietary choices (more on this further down in the article).
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What if you really like soy milk and you feel like it works well for your body? You don’t necessarily have to give it up cold-turkey or at all. But it’s best to be intentional and make healthier soy milk choices. That way, you can avoid many of the potential downsides we discussed before.
Here’s how to make soy milk a safer, healthier part of your diet.
Certified organic soy milks won’t have the genetically modified organisms, herbicides, or additives you might see with GMO milk. So, you’ll have the peace of mind that comes with knowing that there’ll be fewer chemicals and contaminants in the milk, as well as more nutrients.
As you shop, you’ll come across a lot of different labels; look for these to ensure you’re choosing the right milk type:
If you take the time to choose your milk wisely, you can enjoy the benefits of soy without as many of the drawbacks.
Remember how we revealed that unfortified soy milk doesn’t have very much calcium? If you hope to use soy milk as a replacement for cow’s milk (which has sufficient calcium and vitamin D), you need soy milk that’s been fortified to include these vitamins and minerals.
When evaluating your options at the store, ensure your soy milk has at least 300 mg of calcium, vitamin D, and vitamin B12. Some fortified soy milks may also come with vitamin A and riboflavin.
Those on a plant-based diet often have many nutritional gaps, and taking a peek at the nutrition facts and ensuring your soy milk is fortified will help to fill those gaps. You want to do all you can to prevent nutritional deficiencies on alternative diets.
More often than you might think, soy milk comes with additives, thickeners, and added sugars, all of which could negatively affect your overall health.
To avoid sugary varieties, favor soy milk that’s labeled “unsweetened.” And if you notice additives like carrageenan, it’s probably best to leave the milk on the shelf.
Although this additive is approved for use in consumer products, it does come with unwanted consequences, one of which is certain cancers. This 2024 study found that those diagnosed with breast cancer and prostate cancer had higher intakes of carrageenans. So, those with an elevated prostate or breast cancer risk should be careful.
Artificial flavors and preservatives are generally best avoided, since they can cause digestive system upset (along with other issues).
Soy allergies are very common, especially among younger kids. If you have a soy allergy, you should avoid soy products and soy foods of all kinds. If you have a child with this type of allergy, know that they may grow out of it as they get older.
So, is soy milk bad for you? It doesn’t have to be, so long as you choose the right varieties and loop in your medical provider if you have concerns.
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Given the potential risks of processed or GMO soy milk—especially when it comes to hormone disruption and digestive stress—it’s more important than ever to support your body’s detoxification systems. Environmental toxins and dietary additives can accumulate over time, placing extra strain on your liver and kidneys. That’s why supporting your detox pathways with the right nutrients can make a meaningful difference in your health and energy levels.
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Soy milk isn’t nearly as popular as it once was, and it’s partly because of all of the other cow’s milk alternatives that have come out in more recent times (oat milk, almond milk, etc.). Many people simply find these to be tastier and better suited to their diets than soy milk. On top of that, people have become better educated on what’s in soy milk (phytoestrogens, GMOs, additives, and preservatives), among other things, and want to avoid them.
Lastly, the trendiness of soy milk wore off years ago, and we’re riding the wave of other plant-based milks (almond milk tops the list).
There are downsides to many plant-based milks, and almond milk isn’t exempt.
Here are some of the main ones:
When looking for healthy options for a plant-based diet, it’s crucial to keep the above in mind.
There’s no definitive evidence indicating that all men should avoid drinking or eating soy. However, if you are a man concerned about the hormonal effects associated with soy, feel free to bring up your concerns to a healthcare professional (your primary care provider, a registered dietitian, or a nutritionist).
What Is Inflammation and How To Reduce It
The role of soy and soy isoflavones on women’s fertility and related outcomes: an update
Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review
The GMO High-Risk List: Soybeans
Adoption of Genetically Engineered Crops in the United States – Recent Trends in GE Adoption
Food additive emulsifiers and cancer risk: Results from the French prospective NutriNet-Santé cohort
Artificial food additives: hazardous to long-term health?
The Role of Carrageenan and Carboxymethylcellulose in the Development of Intestinal Inflammation
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