Soy milk, also known as soymilk is a plant-based drink produced by soaking and grinding soybeans, boiling the mixture and filtering out remaining particulates. It is a stable emulsion of oil, water, and protein.

The good thing about soymilk is that it can be made locally, in fact, at home.

Alternatively, ready soy powder can be found in local supermarkets as well.

Soy milk, nutritionists say, is made from soybeans and can be consumed as an alternative to dairy milk.

Nutritional benefits

Emmy Ntamanga, a Kigali-based nutritionist and consultant, says soy is a good source of low-fat and plant-based protein and, it is also cholesterol-free with less saturated fat than cow’s milk.

He says soy milk is good for people who are lactose intolerant, this means that such people have trouble digesting a sugar called lactose, which is in carbohydrate found in cow’s milk.

Also, soy milk is normally recommended for infants who happen to lose their mothers during the time of birth, or those who can’t be breastfed for different reasons.

For those who are vegan or lactose intolerant, Ntamanga says soy milk is a blessing in disguise as it has more health benefits than other sources of milk.

He goes on to add that it’s also a good source of potassium and can be fortified with vitamins A, B-12, and D, as well as calcium.

"It contains as much protein as cow’s milk yet is lower in calories than whole milk, and about equal to the calories in one or two per cent of cow’s milk and contains very little saturated fat,” he says.

Diseases

Erick Musengimana, a nutritionist at Rwanda Diabetes Association, Kigali, explains that this dairy-free source of milk is made solely of benefits, from obesity to hypertension; soy milk can be beneficial for a whole lot of health issues.

He says soy lowers the risk of heart disease due to its cholesterol-free nature. This, he explains, is because soy is a product which improves one’s good cholesterol levels and prevents heart disease.

It also improves the plasma lipid levels in people and reduces the risk of heart disease later in life.

He, however, adds that soy milk is rich in vitamins, minerals, polyunsaturated fats that together promote better heart health.

Furthermore, the nutritionist explains that soy milk is whole soy food and has antioxidants, anti-inflammatory, and potential heart-protective properties, and it plays a role in a cancer-protection.

In addition, it is helpful to people with allergies caused by some proteins, including cow’s milk, as soy milk is a good alternative.

However, he says, if one happens to be allergic to soy, they are advised to look for another non-dairy milk alternative, like coconut or almond milk.

Studies have shown that consuming soy isoflavones (plant chemicals that are part of a class called phytoestrogens) is associated with a reduced risk of prostate cancer.

Ntamanga says combining soy milk with a low-fat diet can help one get rid of obesity, for those who have been advised by health practitioners to lose some weight.

"Soy milk is rich in fibre, which has a considerable effect on BMI (body mass index) and good cholesterol levels. This beverage is known to help with obesity and high blood pressure. Combining soy milk with a low-fat diet and some soy proteins can help you get rid of obesity while keeping your muscle mass in place,” he says.

Ntamanga points out that if one is dealing with frequent acne outbreaks, switching to a soy-rich diet is essential.

He says this one product in itself is good enough to reduce hyperpigmentation (a condition of darkening of the skin).

Soy is also good for recovering after a workout.

Ntamanga says that this means that the body will lose some fats and burn some calories and recovery is a must after this, making soy milk the perfect beverage to ensure better recovery after workouts.

This is because of riboflavin found in soy milk that helps one recover all the lost energy post-workouts.

Musengimana adds that soy milk can boost one’s mood as they act as antidepressants.

He says this is so because it contains vitamin B6 and vitamin B complex which are beneficial in improving one’s mood.