Are soya drinks good for you?

From personal environmental and ethical considerations to making a change after advice from their GP about a milk allergy or intolerance, there are so many reasons why people might be exploring plant-based alternatives.

Soya drinks are probably one of the most well-known (you might even say famous) alternatives to cow's milk. Tasty and versatile, soya drinks aren’t just for your tea and afternoon coffee; they’re also perfect in plenty of other recipes, including breakfast cereals, soups and sauces.

If you’re considering a switch to plant-based, you might be wondering whether soya drinks are good for you. Here we’re taking a look at what Alpro soya drinks are, what they taste like and the benefits they offer, what they can be used for, and answering some popular FAQs.

What is a soya drink and how is it made? 

Alpro Soya drinks are a plant-based alternative to cow's milk. But how are soya drinks made?

Here at Alpro, we soak our soya beans in water before hulling and grinding them. After heating with water, we filter the smooth, creamy mixture and fortify it with a range of vitamins and minerals, including calcium, iodine, B12, B2, and D2 - all ready for you to enjoy as part of a varied, balanced diet and healthy lifestyle.

How do soya drinks contribute to a balanced diet?

Low in saturated fat and sugars, Alpro Soya drink is a delicious addition to a varied, balanced diet and healthy lifestyle. A source of vitamin B12, which can help to reduce tiredness and fatigue, it also contains calcium to support the maintenance of normal bones. In addition, Alpro Soya drinks contain iodine and vitamins B2 and D.

Naturally dairy- and lactose-free, Alpro Soya drinks are suitable for vegans and vegetarians. They’re also gluten-free - meaning that you can still enjoy our dreamy soya drinks if you’re avoiding gluten in your diet.

Protein and other key nutrients

Your body needs protein to support functions such as the growth and maintenance of muscle mass and the maintenance of normal bones.¹

Dairy products are known as good sources of protein, so if you’re thinking of switching from cow’s milk, you might be wondering if plant-based drinks still provide the protein your body needs.

Soya drinks are similar to cow’s milk when it comes to how much protein they contain. Fortified versions also tend to contain key vitamins and minerals normally found in cow's milk such as calcium, iodine, and vitamin B12².

Fortified nutrients such as calcium and vitamins

Soya drinks don’t naturally contain calcium³ and are low in vitamin D⁴. However, lots of soya drinks (including ours, of course) are fortified with both to support healthy teeth and bones^{5, 6}.

Make sure to check the nutrition table on the back of the pack and look out for labels like our 5EN leaf on front of pack to know that products are fortified. Always check the ingredients label if you’re unsure.

Vitamin B12 helps your body to make red blood cells and release energy from the foods you eat. It also helps keep your immune system healthy. It’s usually found in animal products like eggs, fish, meat and dairy⁷, so if you’re following a plant-based diet, you’ll need to make sure you’re getting what you need elsewhere - fortified Soya drinks that contain vitamin B12 and iodine are a good shout.

If you're watching your sugar intake, look out for unsweetened options (soya drinks will usually say they’re unsweetened on the packaging). Check out the Alpro No Sugars collection for our range of unsweetened drinks.

Alpro Soya Drink Nutrition

At Alpro, we like to keep things simple, so here we’re talking specifically about Alpro Soya Original, but you can explore the entire Alpro Soya range, too.

Alpro Soya drinks aren't just mouth-wateringly smooth; they're also fortified with a number of nutrients, including 120mg of calcium in every 100ml.

*Typical values, per 100ml of Alpro Soya Original

• Energy 175 kJ / 42 kcal

• Fat 1.9g
  o Saturates 0.3g
• Carbohydrate 2.6g
  o Sugars 2.5g
• Fibre 0.6g
• Protein 3.3g
• Salt 0.09g
• Vitamins
  o Vitamin D 0.75µg - Vitamin B2 0.21mg - Vitamin B12 0.38µg
• Minerals
  o Calcium 120mg
  o Iodine 22.5µg

*Reference intake of an average adult- 8400 kJ / 2000 kcal

Soya drinks and heart health

Soya drinks are naturally low in saturated fat and can replace higher-saturated-fat options as part of a healthy, balanced diet⁸.

Reducing saturated fat can support lower blood pressure and cholesterol levels and support your overall heart health^{8, 9}.

Soya foods and cholesterol – what we know

Your body needs some cholesterol to keep your cells healthy, but it only needs a small amount. Having too much cholesterol can cause blockages in your blood vessels, leading to a higher risk of a heart attack or a stroke¹⁰.

You can help keep your cholesterol levels healthy by cutting down on foods high in saturated fat¹¹.

Plant-based soya foods like tofu, edamame beans and soya drinks are low-saturated-fat alternatives to meat and dairy products. They can also be good sources of protein and fibre, too¹².

Choosing soya drinks as part of a heart‑friendly pattern

There are lots of different ways for you to keep your heart healthy, including¹³:

• Regular exercise
• Eating a variety of fruits and vegetables
• Reduce your intake of salt and sugar
• Eat more high-fibre foods like whole grains and pulses
• Opt for fortified unsweetened soya drinks instead of full-fat dairy - start simply by adding a splash to your cereal or smoothie
• Not smoking

Soya drinks, hormones and long‑term safety

There has been some discussion about the long-term impact of soya drinks and the effect they could have on hormones, sexual health¹² and reproduction and development changes¹⁴. And it’s all to do with something called isoflavones, or phytoestrogens.

However, these concerns aren’t typically supported by scientific evidence. Let’s take a look.

Phytoestrogens explained

Isoflavones, also known as phytoestrogens, are naturally occurring plant compounds which are similar to oestrogen - the hormone produced by our bodies¹⁴.

While phytoestrogens might be similar to human oestrogen, they’re much weaker¹⁵. So, when consumed in typical amounts (for example, in things like soya drinks), they’re considered safe for most adults.

Studies that sparked concerns have mostly been animal studies that don’t account for human metabolism. They also involve extremely high doses of phytoestrogens, which aren’t reflective of how we’d actually consume soya drinks and foods. In short, human data shows no strong links between soya as part of a balanced diet and hormonal issues¹⁶.

If you’re worried about including soya drinks and foods in your diet, for whatever reason, you can always talk to your GP or other healthcare professional for more information and advice.

Who should take extra care with soya drinks?

Soya drinks are generally considered safe for most adults to include as part of a balanced diet. However, you should always talk to your healthcare professional for advice before enjoying soya drinks if¹²:

• You suspect you may have a soya allergy.
• You’re taking thyroid medication.
• You’re considering switching your baby or child to soya formula milk or drinks.

Allergy and intolerance in brief

Soya is a very common ingredient. In fact, it’s used in around 60% of manufactured foods¹⁷, making allergy and intolerance difficult to diagnose. Mild reactions of an allergy or intolerance could include¹⁸:

• Skin rashes
• Swollen lips or eyes
• Itching
• Nausea, vomiting or diarrhoea

More severe reactions are less common and could include difficulty breathing, faintness, or dizziness¹⁸. If you’re experiencing symptoms of a severe reaction (anaphylaxis), you should seek urgent medical attention.

This article is for your information only and is not intended to help you diagnose an allergy or intolerance. If you suspect you have a soya allergy or intolerance, it’s important to seek medical advice from your GP and find out more about testing or managing symptoms.

Thyroid conditions and medication timing

If you have a thyroid condition, you take medication for (levothyroxine), soya can interfere with how well your body absorbs your medication and stop it from being effective¹⁹.

If you want to include soya drinks in your diet, the British Thyroid Foundation recommends leaving as much time as possible (a minimum of 4 hours) after taking your medication before consuming soya²⁰.

Always seek professional medical advice before adding soya to your diet if you take medication for a thyroid condition.

Guidance for babies and children

Because fortified soya drinks are nutritionally similar to dairy, they can be added to your child’s diet alongside dairy products, or as a plant-based alternative to cow’s milk, from one year old²¹. However, they shouldn’t be used as the main source of milk for children under 2 years old²².

Soya formula shouldn’t be given to babies under 6 months. If your baby is over 6 months of age, you should only use soya formula milk with medical supervision, and it’s been prescribed to you by a healthcare professional²³.

If your baby or child is showing signs of a cow’s milk protein allergy, you should speak to your GP for advice before making any changes to their diet.

Soya drinks alongside dairy and other plant‑based drinks

Soya drinks are often a go-to dairy alternative, because they’re the closest to cow’s milk when it comes to protein and energy content²⁴. They’re also naturally low in saturated fats, and fortified soya drinks contain added calcium and other vitamins.

But how do soya drinks compare to cow’s milk and other plant-based drinks?

Nutrition at a glance

• Soya drinks: high in plant protein and low in saturated fat. They don’t naturally contain calcium, but fortified versions have it added, along with other vitamins³.
• Cow’s milk: a good source of calcium and protein. It’s a good idea to opt for semi-skimmed milk rather than whole milk to avoid too much saturated fat²⁵.
• Oat drinks: lower in fat than cow’s milk, they’re also lower in protein. However, oat drinks can be rich in oat beta-glucans, which can help you to maintain normal cholesterol levels²⁶.

Other plant-based drinks: milk alternatives like almond, hazelnut, and coconut tend to be low in saturated fat and have lower protein content. Many of these drinks are fortified with calcium and other vitamins, too.

If you’re looking to add a plant-based milk alternative to your diet, choose unsweetened varieties to keep your sugar intake in check.

Everyday ways to include soya drinks in your diet

Smooth, mild, and creamy, Alpro Soya drinks offer nothing short of a taste sensation. Try it in our green smoothie, these delicious lemon and blueberry overnight oats, and this tasty grilled zucchini dip.

Choose from three different flavours: Alpro Soya Original, classic and tasty vanilla, and rich and indulgent chocolate. Why not try all three? For an unsweetened option try our Alpro Soya No Sugars.

Soya drink FAQS

Are soya drinks high in saturated fat? 

Not at all! With just 0.3g of saturated fat per 100ml, our delicious Alpro Soya drinks are naturally low in saturated fat - perfect to enjoy as part of a varied, balanced diet.

Do Alpro Soya drinks go off?

Always check the product packaging for the expiration date to find out how your soya drink should be stored and for how long. Our UHT products don’t need to be refrigerated if they’re unopened, but they should be stored in a cool, dry, dark place. Alpro chilled products should be refrigerated.

Once opened, all Alpro items must be refrigerated at a maximum 7°C after being opened and used within 5 days.

Are soya drinks dairy-free?

All of our Alpro Soya drinks are naturally dairy - and lactose-free, making them ideal for anyone avoiding dairy and lactose. Great, right? Remember to always speak to a healthcare professional to ensure any changes to your diet are appropriate for you.

Are soya drinks gluten-free?

Yes indeedy! Our sweet, silky soya milk alternatives are naturally lactose, dairy, and gluten free. 

Now that we’ve told you everything you need to know about our delicious Alpro Soya drinks, are you ready to see for yourself? Take a look at our range of delectable soya-based deliciousness below. What are you waiting for?