Debunking Myths About Soy Milk: What Experts Say
Soy milk has garnered a lot of attention, leading to various myths and misconceptions circulating among the public. Common claims include the necessity of consuming fresh soy milk, potential dangers of cold soy milk, and concerns regarding men developing feminine traits from drinking it. To clarify these issues, we consulted experts in nutrition.
Myth 1: Soy Milk Should Be Consumed Within Hours for Maximum Nutrition
A common belief is that soy milk is best consumed within 2-3 hours after preparation, as nutrients supposedly degrade after this period, potentially causing bloating and diarrhea. However, Dr. Bian Huawei, Director of the Nutrition Department at the Third Affiliated Hospital of Sun Yat-sen University, disputes this notion. He states, "There is currently no evidence that the nutrients in soy milk break down within a few hours." Nutrients such as carbohydrates, calcium, iron, and vitamins remain stable under proper storage conditions. The concern for gastrointestinal issues arises only if the soy milk spoils, which is a matter of food safety rather than nutrient degradation.
For homemade soy milk, if it hasn’t been consumed overnight, it should be refrigerated and reboiled before drinking.
Myth 2: Cold Soy Milk Can Cause Diarrhea
Another prevalent myth is that cold soy milk can lead to gastrointestinal problems. According to Dr. Bian, the real issue lies in consuming raw or unboiled soy milk, which contains anti-nutritional factors that can result in nausea, vomiting, abdominal pain, and diarrhea. These harmful substances are eliminated through cooking. Thus, drinking cooled soy milk is safe as long as it has been thoroughly boiled.
It’s important to note that when boiling soy milk, it can appear to be simmering at around 80°C, creating foam. However, it must be boiled for an additional 3-5 minutes to ensure all harmful substances are adequately destroyed.
Myth 3: Soy Milk Beautifies Women but Feminizes Men
Some people believe that women benefit from drinking soy milk for beauty, while men might develop feminine traits. This misconception stems from the presence of isoflavones, which have estrogen-like effects. Dr. Bian clarifies that although soy contains isoflavones, the amount is negligible and not sufficient to mimic hormonal treatments.
The National Nutrition Society of China emphasizes that soy and its derivatives are nutrient-dense and provide numerous health benefits, especially for older adults and those with cardiovascular issues. They recommend a daily intake of around 40 grams of soy or its products, supporting the idea that soy is beneficial and harmless for both genders.
Myth 4: Adding Brown Sugar to Soy Milk Is Harmful
Another common belief is that brown sugar should not be added to soy milk, as it allegedly forms harmful compounds with soy protein. However, experts, including Dr. Bian, assert that there is no fundamental difference between brown sugar, white sugar, and honey as they all primarily consist of disaccharides. The key is the timing of when sugar is added. It is advisable to wait until the soy milk has cooled down after cooking before adding sugar to preserve its nutritional value.
Conclusion
In summary, many beliefs surrounding soy milk are based on misconceptions rather than scientific evidence. It is crucial to understand these myths and rely on expert nutritional guidance to make informed dietary choices. Incorporating soy milk into your diet can be beneficial for both men and women, provided it is prepared and consumed correctly.