Soy yogurt is not only popular among people who suffer from milk intolerance or allergy. The growing number of vegans and the trend towards more sustainable food is also causing greater demand of alternatives to yogurt of animal origin. But is soy yogurt really better than plain cow’s milk-based yogurt?
What is soy yogurt?
soy yogurt It is a purely vegetable product. However, according to EU food law, plant-based counterparts cannot be marketed as yogurt, but only under the name «yogurt alternatives», even if the manufacturing process is similar.
ANDhe term soy yogurt has become common usage, as has soy milk, which can legally only be sold as a soy «drink.»
Differences in manufacturing
The production of classic natural yogurt and soy yogurt is basically the same. Soy milk is also fermented with the specific bacteria traditionally associated with yogurt. (Lactobacillus bulgaricus and Streptococcus thermophilus) in a tank at the appropriate temperature. Contrary to what the name suggests, lactic acid bacteria are vegan: they can be fed without problems on a plant basis.
Although it is not necessary, soy yogurt is frequently added pectin or starch to give it a creamier consistency. Other binders can also be added, such as corn starch, locust bean gum or tapioca starch.
Comparison of nutritional values of soy and cow yogurt
If you replace animal milk yogurt with unsweetened soy yogurt, You will obtain a food with similar nutritional properties or nutritional values.
Compared to other plant-based yogurt alternatives, such as coconut or oat yogurt, Soy yogurt is among those closest to classic yogurt.
Whole milk yogurt:
- 72Kcal/100g
- 4.3 g of protein/100 g
- 4.8 g carbohydrates/100 g
- 3.5 g fat /100 g
Skimmed milk yogurt:
- 62Kcal/100g
- 5.2 g of protein/100 g
- 6 g carbohydrates/100 g
- 1.5 g fat /100 g
Unsweetened soy yogurt:
- 42Kcal/100g
- 4 g of protein/100 g
- 0-1 g carbohydrates/100 g
- 2.3 g fat /100 g
While milk of animal origin provides calcium and significant amounts of phosphorus, vitamin B2, folic acid and vitamins A and E, Soybeans also naturally contain B vitamins and calcium, as well as vitamin K, potassium and iron.
Additionally, soy-based yogurt It is usually enriched with micronutrients such as calcium, vitamin B12 and D2.
Is soy a superfood?
Scientists are interested in the healthy potential of the isoflavones contained in soy, which belong to the category of phytonutrients.
In this sense, it is discussed to what extent Regular consumption of soy products can have a positive effect on the cardiovascular system and cognitive functions.
Additionally, studies are investigating whether menopausal women and those with osteoporosis can benefit from isoflavones. Some scientific studies suggest that isoflavones may have a preventive factor against breast cancer.
proteins of high biological value
Soybean is characterized by a excellent bioavailability (protein quality), so dietary proteins can be optimally converted into body proteins.
Therefore, Soy yogurt is also ideal for strength athletes during the development phase.
Low carbohydrate diets
By choosing unsweetened soy yogurts, health-conscious consumers will also benefit from a lower calorie content and almost no carbohydrates.
This makes its plant-based counterpart ideal as a protein-rich food to lose weight during a diet.
Who is soy yogurt (not) suitable for?
While unsweetened soy yogurt is ideal as a low-fat protein source for weight loss, People with a soy allergy should, of course, avoid soy yogurt.
Since plant-based yogurt, unlike natural yogurt, does not contain lactose (milk sugar), It is ideal for people with lactose intolerance.
The same applies to people with allergies to cow’s milk proteins, as long as there is no parallel intolerance to soy.
What does soy yogurt taste like?
The lactic acid produced during the fermentation of soy milk gives soy yogurt the Typical acid nuances reminiscent of the original, in combination with the characteristic aroma of soy. If you choose unsweetened soy yogurt, you can sweeten it with a little honey, agave syrup, or xylitol.
In cooking, soy yogurt can be used like its animal counterpart. While sweet recipes harmonize excellently with vanilla pulp or cinnamon, soy yogurt for savory dishes can be enriched with aromatics, garlic, chili, turmeric and the like.
What is soy yogurt used for?
Vegan yogurt is suitable for making many dishes. Dairy yogurt from conventional recipes It can simply be replaced with soy yogurt.
Sustainability in the spotlight
If you want to eat sustainably, you should prefer plant-based alternatives when they are available to you. While conventional yogurt is associated with emissions of 1.7 CO2 eq. (CO2 equivalents), soy-based yogurt only produces 0.6 CO2 equivalents.
For greater sustainability, it is best Prepare your own yogurt, whether plain or soy, with milk or soy milk and yogurt cultures. Furthermore, if possible, soybeans should be from European production.
Purchasing advice
When purchasing a yogurt alternative made with soy, you must choose organic quality made with European soybeans to exclude genetic engineering and additives harmful to health.