Switching cow’s milk for soy milk can lower blood pressure and cholesterol, study shows
Scientists found that consuming soy milk can improve heart health and reduce the risk of heart disease.
Drinking soy milk can improve heart health and reduce the risk of heart disease, a new scientific study has found.
A team of researchers at the University of Toronto reviewed 17 controlled trials which compared the impact of soy milk and cow’s milk on cardiometabolic health.
The results revealed that consuming soy milk can result in “moderate reductions” in non-HDL-cholesterol, which includes all the “bad” types of cholesterol.
Soy milk was found to lower blood pressure too, with “large reductions” in both systolic and diastolic blood pressure.
Scientists also found the soy milk offered “small reductions” in inflammation, with levels of C-reactive protein (CRP) - an overall marker of inflammation - modestly reduced.
Notably, no other outcomes (including glycemic control, adiposity, NAFLD, and kidney function) differed between soy milk and cow’s milk, suggesting that the benefits to heart health that soy milk provides come with no downside.
Fortified soy milk is already known for providing high-quality protein, calcium, and vitamin D in comparable amounts to cow’s milk. As well as the benefits for cardiometabolic health, soy milk is also lower in saturated fat than cow’s milk.
The study’s findings, published in the peer-reviewed journal BMC Medicine, support existing dietary knowledge on how soy milk can be a healthier alternative to cow’s milk. Soy milk is the only nutritionally suitable alternative to cow’s milk recognized by the U.S. Dietary Guidelines, while the FDA already recognizes soy protein with an authorized health claim which states that “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease”.
“Ultra-processed” label on soy milk misleading
Researchers on the study said that despite its positive impact on heart health, classifying soy milk as “ultra-processed” may be misleading consumers about its nutritional qualities.
Soy can be found in a variety of foods like tofu (pictured), edamame and tempeh.
Currently, many country’s national dietary guidelines classify soy milk as “ultra-processed”, which is the same category that includes candy bars, chips, and soft drinks.
“For this analysis, we sought to understand whether nutrient-dense, plant protein foods like soymilk can be consumed as part of a healthy diet and support cardiometabolic health despite being classified as ‘ultra-processed,’” explained Madeline Erlich, Ph.D.(c), RDN and the lead author of the analysis.
“One in three Americans is now familiar with the term ‘ultra-processed foods,’ even though there is no scientific consensus on the definition and many foods classified as ultra-processed are highly rated by other food classification systems used around the world,” added Erlich.
With the study’s findings showing that consumption of soy milk can lower both blood pressure and blood lipids, the researchers have shown that soy milk’s classification as “ultra-processed” is somewhat misleading.
While some soy milks are criticized for containing added sugar, the analysis found that soy milk with added sugar exerted similar health benefits to soy milk without added sugar.
Soy milks actually often contain less sugar than cow’s milk, according to the Soy Nutrition Institute Global (SNI Global). While some soy milks contain added sugars to match the sweetness of cow's milk, its total sugar content is typically less than that of cow’s milk because of the higher sweetness intensity of sucrose in comparison with the milk sugar lactose, SNI Global explains.
How to add more soy to your diet
Soy - a plant of the pea family that produces soybeans - can be found in a variety of foods like tofu, edamame and tempeh. Soy milk, which is made from boiling soybeans to produce a whitish liquid similar to cow’s milk, has become increasingly popular in recent years. It can be added to shakes and smoothies, and can also be used in hot drinks like coffee and tea, with many coffee shops like Starbucks featuring it on their menus.
We Have A Favor To Ask…
Species Unite amplifies well-researched solutions to some of the most abusive animal industries operating today.
At this crucial moment, with worldwide momentum for change building, it’s vital we share these animal-free solutions with the world - and we need your help.
We’re a nonprofit, and so to keep sharing these solutions, we’re relying on you - with your support, we can continue our essential work in growing a powerful community of animal advocates this year.
