Drink soy milk like water
Soy milk is a source of quality plant-based protein, similar to protein-rich foods such as fish, eggs or meat. A bottle of about 400 ml can provide the equivalent of 2 servings of protein, along with beneficial compounds such as isoflavones and lecithin, suitable for vegetarians or those on a muscle-building and fat-reducing diet.
However, considering soy milk as a daily drink and consuming too much is a common mistake. Because it is rich in protein, over-intake will cause the kidneys to work harder to process waste. Only use about 400 ml per day and combine with other protein sources to balance nutrition. Drinking up to several liters per day not only causes bloating but also creates a burden on the body.
Prefer sugary soy milk
Many people choose sweet soy milk to be easier to drink, but this is not a good habit for health. A 400 ml bottle can contain a sugar equivalent to 4-5 tablets, significantly increasing the amount of calories consumed into the body.
If used regularly, this habit can easily lead to weight gain, metabolic disorders and indirectly affect kidney function. Therefore, pure, sugar-free soy milk is still a safer and more beneficial choice.
Use soy milk to completely replace fresh milk
Many people believe that soy milk can replace cow's milk in supplementing calcium. However, in fact, the calcium content in soy milk is quite low, only about 14 mg/100 ml, far inferior to fresh milk.
If the goal is to strengthen bone health, you should prioritize dairy products such as fresh milk, yogurt or cheese. In addition, foods such as dark green leafy vegetables, dried tofu or black sesame are also more effective sources of calcium than just relying on soy milk.
