Todo sobre la leche de soya: nutrición, beneficios, riesgos y cómo se compara con otras leches

Jorge Carlos Fernández Francés El Sardinero
Jorge Carlos Fernández Francés El Sardinero

¿Qué es la leche de soya?
La leche de soya es una bebida vegetal no láctea que es una alternativa popular a la leche de vaca. Está hecho de soja y muchas marcas, como Silk , fortifican su leche de soja con vitaminas y minerales como la vitamina D y el calcio. “La leche de soya ofrece diversidad culinaria, textura cremosa y un perfil nutricional saludable, que incluye ácidos grasos esenciales omega-3 [si está fortificada] y flavonoides que ejercen propiedades antioxidantes, antiinflamatorias y cardioprotectoras”, dice Julieanna Hever, RDN , que se especializa en dietas basadas en plantas en Los Ángeles y es el autor de The Vegiterranean Diet .

Además del excelente perfil nutricional de la leche de soya, hay muchas razones por las que podría querer probar esta bebida en su café, batido o cereal. Tal vez no le guste el sabor de la leche de vaca o esté tratando de evitar los lácteos y prefiera la leche de soya a otras alternativas no lácteas.

O tal vez tenga alergia a la leche o sea intolerante a la lactosa , lo que significa que tiene problemas para digerir un azúcar llamado lactosa (el carbohidrato que se encuentra en la leche de vaca), dice Barbara Schmidt, RDN , especialista del programa de estilo de vida nutricional en el Hospital Norwalk en Norwalk . , Connecticut. Según la Clínica Mayo , esta intolerancia puede causar una variedad de efectos secundarios gastrointestinales incómodos , que incluyen diarrea, gases e hinchazón ; en este caso, beber una leche vegetal es una sabia elección.

Datos nutricionales de la leche de soya
Hay tantos tipos de leche de soya en el mercado, y la cantidad de calorías y azúcar agregada diferirá según el producto. Siempre verifique la etiqueta de información nutricional de la marca de su elección, ya que la información nutricional puede variar ampliamente. Según el Departamento de Agricultura de EE. UU. (USDA) , una porción de 1 taza de leche de soya sin azúcar contiene lo siguiente:

Calorías: 100
Grasa: 4,9 gramos
Carbohidratos: 7 g
Fibra: 2g
Proteína: 7 g
Calcio: 380 miligramos (mg)
Hierro: menos de 1 mg
Potasio : 289 mg
Sodio: 96 mg
Vitamina D (D2 + D3): 453 unidades internacionales (UI)

Beneficios potenciales para la salud de la leche de soya
Las opiniones de los expertos difieren sobre cómo se compara la leche de vaca con las leches alternativas no lácteas. Estas son algunas de las posibles ventajas de agregar esta leche de soya a su lista de compras.

Es una opción nutritiva
Schmidt prefiere la leche de vaca y otros productos lácteos, como el yogur, porque ofrece una fuente estelar de calcio. Hever, por otro lado, recomienda alimentos de origen vegetal, y aconseja a sus clientes que elijan la leche de soya como su leche (no láctea o de otro tipo) porque es rica en proteínas y baja en grasas saturadas .

Al igual que otros alimentos de origen vegetal, la leche de soya podría combatir enfermedades
Los alimentos de origen vegetal como la soya están asociados con un menor riesgo de diabetes y enfermedades cardíacas, además de una presión arterial más baja, colesterol «malo» y peso corporal, según Harvard Health Publishing .

“Me encanta la soya porque es rica en isoflavonas [sustancias químicas vegetales que pertenecen a un grupo llamado fitoestrógenos], particularmente genisteína”, dice Schmidt. Una revisión publicada en enero de 2022 en Frontiers in Pharmacology sugiere que la genisteína tiene propiedades antiinflamatorias que pueden reducir potencialmente el riesgo de varias enfermedades crónicas.

“Es necesario realizar más investigaciones, pero algunos estudios muestran que reduce el riesgo de cáncer y potencialmente de osteoporosis , y el compuesto también puede ayudar a reducir los síntomas de la menopausia”, dice. Por ejemplo, una revisión clínica encontró que la genisteína no solo puede reducir el riesgo de cáncer, sino que también puede actuar como un complemento de ciertos medicamentos contra el cáncer. Según otra investigación , las isoflavonas de soja pueden reducir la pérdida ósea que contribuye a la osteoporosis.

Los compuestos vegetales de la soja también pueden proteger el corazón, aunque esto sigue siendo un tema de controversia entre algunos científicos. De acuerdo con la Administración de Drogas y Alimentos de los EE. UU. (FDA) , la agencia no puede respaldar ninguna afirmación específica acerca de que la soya reduce el riesgo de enfermedades cardíacas , porque los estudios están en conflicto sobre si se trata de una relación directa. Según un artículo publicado en junio de 2019 en el Journal of the American Heart Association , vale la pena señalar que la mayoría de los estudios evaluados por la FDA para evaluar los beneficios potenciales de la soya para la salud del corazón han examinado el aislado de proteína de soya (es decir, solo la proteína de soya), en lugar de alimentos a base de soja (como la leche de soja o el tofu).

La leche de soya podría aliviar los síntomas de la menopausia
Además, la investigación sugiere que los fitoestrógenos reducen la gravedad de los síntomas de la menopausia , en particular los sofocos.

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