Soy has earned a reputation as one of the most versatile and nutritious plant foods. However, it can be tricky to tell whether you’re buying soy milk or soy-flavoured drink (air soya). Let’s take a look at some simple hacks to tell apart which one is which.
WORDS LIM TECK CHOON
FIRST, LET’S RECAP: WHAT’S SO GOOD ABOUT SOY?
Soy has earned a reputation as one of the most versatile and nutritious plant foods.
- Packed with high-quality protein, it contains all the essential amino acids that we need.
- Soy is also high in dietary fibre, low in saturated fat, cholesterol-free, and naturally lactose-free.
- It also provides omega-3 fatty acids, antioxidants, and phytoestrogens called isoflavones — compounds linked to lowering cholesterol, reducing inflammation, easing menopausal symptoms, and even lowering some cancer risks.
| Despite popular beliefs, current evidence shows soy does not cause cancer or feminization in men. Instead, its weak oestrogen-like effects are generally beneficial without disrupting the hormones in the body. |
SOY MILK VERSUS SOY-FLAVOURED DRINKS
Soy Milk
- Soy milk is made by soaking, grinding, and filtering soybeans, producing a nutrient-dense, protein-rich alternative to dairy.
- It’s a suitable protein source or milk alternative for vegans as well as those who are lactose intolerant.
Soy-Flavored Drinks
- Also known as air soya or soya drink, these are usually watered down with sugar and flavourings.
- Actual soy content is minimal.
- While they can taste similar to soy milk, their protein levels are much lower, and the sugar levels are far higher.
LOOK AT THE FOOD LABELS TO TELL THEM APART
Soy Milk
- Typically lists soybeans or soy protein clearly in the ingredient list
- No or minimal added sugars.
- The nutrition information panel show higher protein content (around 7g per serving), moderate calories, and may include fortification with calcium and vitamins.
Soy-Flavored Drink
- The ingredient list often lists water, sugar, flavourings, and only small amounts of soy or soy protein isolate.
- Protein content in the nutrition information panel is much lower, and sugar content is higher.
- The product name may use terms like “soy drink” or “soy beverage” rather than “soy milk” due to regulatory and marketing distinctions.
| In Malaysia, soy isn’t just about beverages. It’s woven into everyday cuisine: soy sauce for seasoning, tofu and tempeh as protein staples, edamame and soy nuts as snacks, and the much-loved hawker stall “tau chui” (soybean milk). |
IN SHORT
Soy is a genuine nutritional powerhouse, but not every soy-based product delivers the same benefits.
If you’re after protein and health perks, reach for soy milk, tofu, or tempeh; skip the sugary soy drink. aisle.
| This article is part of our series on foods and how consuming these foods can affect various aspects of our health. |
