Soy milk is used in many vegetarian and vegan recipes. It is used as a replacement for dairy milk to make shakes (e.g., when flavored with vanilla), smoothies, and a wide variety of dishes. Soy milk is especially popular in China and Japan.
General information:
From Wikipedia: Soy milk (also spelled soymilk) is a plant based drink produced by soaking dried soybeans and grinding them in water.
A traditional staple of East Asian cuisine, soy milk is a stable emulsion of oil, water and protein. Soy milk can be produced at home using a soy milk machine. It is often used as a substitute for dairy milk.
Culinary uses:
Soy milk is found in many vegan and vegetarian food products and can be used as a replacement for cow's milk in many recipes.
'Sweet' and 'salty' soy milk are both traditional Chinese breakfast foods, served either hot or cold, usually accompanied by breads like mantou (steamed rolls), youtiao (deep-fried dough), and shaobing (sesame flatbread). The soy beverage is typically sweetened by adding cane sugar or, sometimes, simple syrup. 'Salty' soy milk is made with a combination of chopped pickled mustard greens, dried shrimp and, for curdling, vinegar, garnished with youtiao croutons, chopped scallion (spring onions), cilantro (coriander), meat floss (肉鬆; ròusōng), or shallot as well as sesame oil, soy sauce, chili oil or salt to taste. Soy milk is used in many kinds of Japanese cuisine, such as in making yuba as well as sometimes a base soup for nabemono. In Korean cuisine, soy milk is used as a soup for making kongguksu, cold noodle soup eaten mostly in summer.
Soy milk is also used in making soy yogurt, soy cream, soy kefir and soy based cheese analogues.
Nutritional information:
In a 100 ml (gram, g) serving, one commercial, nutrient-fortified brand of soy milk provides 80 calories from 4 g of carbohydrates, including 1 g of sugar, 4 g of fat and 7 g of protein. This processed soy milk contains appreciable levels of vitamin A, B vitamins and vitamin D in a range of 10 to 45% of the Daily Value, with calcium and magnesium also in significant content.
Taste:
Soy milk flavor quality differs according to the cultivar of soybean. Soy milk aroma, smoothness and thickness in the mouth, color and creamy appearance are considered desirable qualities, with favored sensory attributes associating with protein content, soluble solids, and oil content.
In a study of taste attributes, soy milk flavored with vanilla or sweet aromatic flavors and higher viscosity was preferred by most subjects, while dislike factors were bean or broth flavors. In another study, 54% of participants preferred the taste of cow's milk, while 27% preferred soy milk, with sweetness and cream qualities identified as important flavor preferences.
Preparations:
Soy milk is made from whole soybeans or full-fat soy flour. The dry beans are soaked in water overnight or for a minimum of 3 hours or more depending on the temperature of the water. The rehydrated beans then undergo wet grinding with enough added water to give the desired solids content to the final product which has a protein content of 1–4%, depending on the method of production. The ratio of water to beans on a weight basis is 5:1 for traditional soy milk or 20:1 for soy beverages. The resulting slurry or purée is brought to a boil in order to improve its taste properties by heat inactivating soybean trypsin inhibitor, improve its flavor, and to sterilize the product. Heating at or near the boiling point is continued for a period of time, 15–20 minutes, followed by the removal of insoluble residues (soy pulp fiber or okara) by filtration.
Processing requires the use of an anti-foaming agent or natural defoamer during the boiling step. Bringing filtered soy milk to a boil avoids the problem of foaming. It is generally opaque, white or off-white in color, and approximately the same consistency as cow's milk.Soy milk is made from whole soybeans or full-fat soy flour. The dry beans are soaked in water overnight or for a minimum of 3 hours or more depending on the temperature of the water. The rehydrated beans then undergo wet grinding with enough added water to give the desired solids content to the final product which has a protein content of 1–4%, depending on the method of production. The ratio of water to beans on a weight basis is 5:1 for traditional soy milk or 20:1 for soy beverages. The resulting slurry or purée is brought to a boil in order to improve its taste properties by heat inactivating soybean trypsin inhibitor, improve its flavor, and to sterilize the product. Heating at or near the boiling point is continued for a period of time, 15–20 minutes, followed by the removal of insoluble residues (soy pulp fiber or okara) by filtration.
Processing requires the use of an anti-foaming agent or natural defoamer during the boiling step. Bringing filtered soy milk to a boil avoids the problem of foaming. It is generally opaque, white or off-white in color, and approximately the same consistency as cow's milk.
Ecological impact:
Using soybeans to make milk instead of raising cows may be ecologically advantageous. Cows require much more energy in order to produce milk, since the farmer must feed the animal, which can consume up to 24 kilograms (53 lb) of food in dry matter basis and 90 to 180 litres (24 to 48 US gal) of water a day, producing an average of 40 kilograms (88 lb) of milk a day. Legumes, including the soybean plant, also replenish the nitrogen content of the soil in which they are grown.
The cultivation of soybeans in South America has been cited as a cause of deforestation and a range of other large-scale environmental harm. The majority of soybean cultivation worldwide, especially in South America where cattle farming is widespread, is intended for livestock fodder rather than soy milk production.
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 54 kcal 226 kJ | 2.7% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 1.8 g | 2.5% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.20 g | 1.0% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 6.3 g | 2.3% Recommended daily allowance according to the GDA: 270g |
Sugars | 4.0 g | 4.4% Recommended daily allowance according to the GDA: 90g |
Fiber | 0.60 g | 2.4% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 3.3 g | 6.5% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:51.0 mg) | 130 mg | 5.4% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Prot | Tryptophan (Trp, W) | 0.04 g | 15.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Min | Copper, Cu | 0.13 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Prot | Threonine (Thr, T) | 0.11 g | 12.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Min | Manganese, Mn | 0.22 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 18 µg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Min | Selenium, Se | 4.8 µg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Prot | Isoleucine (Ile, I) | 0.11 g | 9.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Prot | Leucine (Leu, L) | 0.19 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Elem | Magnesium, Mg | 25 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Prot | Lysine (Lys, K) | 0.13 g | 7.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Linoleic acid; LA; 18:2 omega-6 | 0.58 g | 6.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.08 g | 4.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.04 g | 15.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Threonine (Thr, T) | 0.11 g | 12.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Isoleucine (Ile, I) | 0.11 g | 9.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Leucine (Leu, L) | 0.19 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Lysine (Lys, K) | 0.13 g | 7.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Phenylalanine (Phe, F) | 0.11 g | 7.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Valine (Val, V) | 0.12 g | 7.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Methionine (Met, M) | 0.03 g | 3.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Folate, as the active form of folic acid (née vitamin B9 and | 18 µg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Pantothenic acid (vitamin B5) | 0.37 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Vitamin B6 (pyridoxine) | 0.08 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Thiamine (vitamin B1) | 0.06 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Riboflavin (vitamin B2) | 0.07 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin K | 3.0 µg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Niacin (née vitamin B3) | 0.51 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Vitamin E, as a-TEs | 0.11 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin C (ascorbic acid) | 0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin A, as RAE | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Magnesium, Mg | 25 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Phosphorus, P | 52 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Potassium, K | 118 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Sodium, Na | 51 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Calcium, Ca | 25 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Copper, Cu | 0.13 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Manganese, Mn | 0.22 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Selenium, Se | 4.8 µg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Iron, Fe | 0.64 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 0.12 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
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