Why Dietitians Recommend Japanese Soy Milk

By:

Rhyan Geiger

Did you know soy milk is one of the most nutritious non-dairy milks available to you? In fact, it is the milk that I, as a registered dietitian, recommend the most often. Not only is soy milk a higher protein option but it also has vitamins and nutrients that are beneficial to consume daily.  

What Is Japanese Soy Milk?

Japanese soy milk is an authentic, premium product rooted in centuries of Japanese soybean craftsmanship. The outer hull of the soybean is removed which reduces the compounds responsible for bitterness and strong aftertaste in other soy milks. It’s a harder way of making soy milk, but it gives Japanese soy milk a pleasantly mild flavor and smooth, silky texture - a unique combination of nutrition and flavor.  

The Nutritional Profile

Soy remains one of the most studied plant proteins and has all nine essential amino acids. Adding soy milk to your everyday routine is an easy way to add protein and other nutritional benefits, like B vitamins and potassium, to your day. One brand of Japanese soy milk I love is Kikkoman as it is made with simple ingredients and pairs well with most foods and flavors.  

With only two ingredients (water, soybeans), let’s look at the nutrition profile of one cup of unsweetened Japanese soy milk:

  • Calories: 104  
  • Protein: 9 grams  
  • Total Fat: 6.2 grams
  • Saturated Fat: 1 gram
  • Trans Fat: 0 grams
  • Cholesterol: 0 milligrams  
  • Carbohydrates: 3.2 grams  
  • Total Sugar: 1.6 grams
  • Added Sugar: 0 grams
  • Dietary Fiber: 1 gram
  • Sodium: 4 milligrams

As an RD, the protein content is what stands out to me the most. Nine grams of complete protein from just two ingredients is hard to beat!  

When looking at protein content, Japanese soy milk is nutritionally comparable to whole dairy milk, which has 8 grams. However, Japanese soy milk also has nearly half the amount of carbohydrates compared to whole dairy milk.  

Health Benefits of Soy  

Decades of research back what many cultures have known for centuries. Soy is one of the most nutrient-dense plant foods you can eat. One of the strongest real-world examples of this comes from Japan, where soy foods have been a dietary staple for centuries through Washoku, the traditional Japanese diet named a UNESCO Intangible Cultural Heritage.

Washoku incorporates a balanced range of nutritious foods from the land and sea, including beans, rice, vegetables, fish, seaweed and soy foods. Protein-rich soybeans and soy-based foods are an important part of this tradition, and Japan consistently ranks among the highest in the world for life expectancy, according to the World Health Organization.

While diet is just one piece of the picture, the long-standing role of soy in one of the world's healthiest food cultures speaks for itself.

The Bottom Line

Soy foods are healthy and play an important part of a balanced diet. Soy foods like Japanese soy milk provide unsaturated fats, B vitamins and complete protein which we need every day. It’s an easy way to add a good amount of nutrients to your diet without overhauling everything you eat. For anyone looking to eat more nutritious foods without sacrificing taste, Japanese soy milk is where to start.

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