Soy yogurt popualarly called Soya Milk in Nigeria is a healthy alternative to traditional yogurt, mainly for those who have lactose intolerance. Soy yogurt is also an excellent option for those who have vegetarian or vegan diets, especially for their significant contribution of nutrients.
Soy is one of the best ingredients to replace meat and animal milk due to its contribution of essential amino acids, calcium and vitamins. Thus, used in the preparation of this yogurt is perfect to supplement the diet. Do you dare to try it?
Health Benefits of soy yogurt
Soy milk is a healthy alternative for those who opt for a vegan diet or want to reduce cholesterol in their diet.
As it is a product derived from soy, this vegetable yogurt has interesting benefits and nutritional properties. Compared to yogurt from cow’s milk , it is lighter in calories and contains no cholesterol. Instead, it concentrates important nutrients.
It should be mentioned, first of all, that it contains high quality proteins, providing important essential amino acids. Therefore, it is an excellent supplement for people who carry vegan diets . In addition, it provides interesting amounts of B vitamins and minerals such as iron and calcium.
Among its benefits, it is worth mentioning:
- It is a good alternative for people with diabetes, since it does not produce alterations in glucose levels.
- Protects cardiovascular health
- It does not contain lactose , so it is suitable for intolerant.
- It complements the diets to lose weight, since it is lighter in calories and fats .
- Improves digestive health, strengthening the intestinal microbiota.
How to prepare homemade soy yogurt
In spite of existing commercialized products, you can try to prepare your own yogurt with natural ingredients.
Soy yogurt, like other vegetable yoghurts, is already available in the market. However, doing it at home is very easy and guarantees the use of 100% natural ingredients . Therefore, we share the recipe below.
Ingredients for soy milk:
1 cup of soy (250 g)
4 cups of water (1 liter)
Honey or vanilla (optional)
Ingredients for yogurt:
4 cups of soy milk (1 liter)
1 100% natural soy yogurt (200 ml)
Preparation of soy milk:
To start, soak the soy in water overnight.
The next morning, pour the liter of water into a container, fit a filter glass and pour the grains and honey or vanilla.
Next, use a hand mixer to beat for 2 or 3 minutes.
Then, filter the mixture with a fine sieve and pour the soy milk into a pot.
Bring it to medium-low heat for 10 minutes.
Afterwards, let it cool and take it to the refrigerator.
You will like to read: How to make condensed soy milk
Preparation of yogurt:
To make this homemade soy yogurt you must first heat the soy milk.
When it is lukewarm, pour a little into a bowl and mix it with the natural soy yogurt.
Next, add the rest of the soy milk and, if you like, a little honey. Beat well with the help of rods.
Then, pour the preparation into the containers of a yogurt maker or into individual bottles previously sterilized.
Let stand between 10 and 12 hours in a hot place uncovered.
After this time, cover the yoghurts and put them in the fridge. They are preserved for up to two weeks.
Note: if you do not get a natural soy yogurt in the market, you can replace it by growing yogurt . If you want to ensure a good temperature for your preparation it is better to opt for yogurt makers. Finally, reserve a portion to use as a fermenter next time.
Contraindications of soy
Soy and its by products are full of nutrients and benefits for the body. However, it is essential to bear in mind that it also has certain contraindications. Therefore, to take this soy yogurt more peacefully, we share the warnings below.
It can alter the endocrine system. Soy has a protein called genistein that can have a negative effect on the function of the pancreas and thyroid . Therefore, should be avoided in case of hypothyroidism, goiter and any thyroid condition.
Due to its content of phytoestrogens, it can affect fertility problems. Therefore, it is advisable to consult the doctor before consuming it.
Soy and its derivatives are not the best allies for those who are trying to conceive. In addition to affecting a woman’s fertility , substances such as genistein and daidzein are detrimental to sperm quality.
Pregnant or lactating women should consult a doctor before taking soy yogurt or any soy-derived product.
If you have no issue incorporating this food into your diet? Then do not hesitate to prepare the delicious soy yogurt. You can consume it alone or added in shakes, desserts and many other recipes.