Black soy milk: Nutritious and versatile, but skipping it is better than harming your health

Black bean is becoming increasingly popular as a beverage, but experts advise that certain groups of people should consume it in moderation due to its potential benefits and drawbacks.

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Black beans are a common type of bean in Vietnam, often used to make dessert and beverages. Black beans have many health benefits. Traditional medicine and folk experience often use black beans to nourish the kidneys. However, black beans also have some restrictions.

Benefits of black beans:

Good for bones and joints: Black beans are rich in calcium and phosphorus, which are essential for the structure of the bones. Additionally, black beans are high in zinc and iron, which help maintain the flexibility and strength of the joints. All these minerals are present in black beans, making them beneficial for bone and joint health.

Lower blood pressure: To maintain normal blood pressure levels, it is important to keep the sodium intake low. Black beans are not only rich in minerals like potassium, magnesium, and calcium, but also naturally low in sodium. Therefore, drinking black bean water can effectively reduce blood pressure.

Protect cardiovascular health: Black beans contain a complex of B vitamins, which not only improve blood vessel health but also reduce triglyceride and bad cholesterol levels in the body. As a result, the health of people with heart disease improves.

Prevent cancer: Black bean water contains plant compounds and 8 different types of flavonoids that are good antioxidants. These compounds help reduce the damage caused by free radicals, which can lead to cell changes and cancer. Black beans are also rich in fiber, which effectively supports the prevention of colorectal cancer. These are the explanations for the benefits of drinking black bean water for cancer prevention.

People who should not consume black beans:

Although black beans are good for health, some people may not receive as many benefits and might experience side effects:

People with kidney disease: Black bean water is good for kidney health, but for those with kidney disease, caution is needed. Black beans have a diuretic effect, so people with kidney disease need to be careful to avoid worsening their condition.

People taking mineral supplements: Black bean water contains phytate, which affects the absorption of minerals in the body. Phytate interferes with the absorption of minerals such as iron, zinc, copper, and phosphorus. Therefore, it is recommended to take mineral supplements at least 4 hours apart from drinking black bean water. Or those who are actively undergoing treatment should temporarily avoid drinking black bean water.

People with digestive disorders: People with digestive diseases such as colitis, diarrhea, or poor digestion should not consume black beans. If you still want to drink black bean water, it is recommended to roast them and consume them in small quantities, and adding ginger slices can help prevent stomach discomfort.

Children and the elderly: These are sensitive groups with weaker digestion. The high protein content in black beans can be difficult for the elderly, children, or individuals with weak digestive systems to digest completely, leading to digestive issues, bloating, and abdominal pain. Therefore, these individuals should only consume black beans in moderate amounts.

Furthermore, when drinking black bean water for health care, it is important not to add too much sugar, as sugar is not good for health. When roasting black beans to make the beverage, adding a few slices of ginger helps balance the cooling properties of black beans, enhances their benefits, and reduces side effects such as stomach discomfort and diarrhea.

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Frequently asked questions

Black soy milk is a beverage made from black soybeans. It is a good source of protein, fiber, and various vitamins and minerals, including calcium, iron, and B vitamins. It is also said to have a lower environmental impact than dairy milk, as soybeans require less water and emit fewer greenhouse gases during production.

While black soy milk offers several nutritional benefits, there are a few potential health concerns to keep in mind. First, it contains phytoestrogens, which can interfere with hormone balance, especially in women who are pregnant, breastfeeding, or have a history of hormone-related cancers. Additionally, the phytic acid in soy can inhibit mineral absorption, and some individuals may experience digestive issues or allergies when consuming soy products.

Black soy milk has a similar protein content to dairy milk, providing all the essential amino acids. It is also lower in calories and fat compared to whole dairy milk, and offers a good amount of fiber, which is lacking in dairy milk. However, black soy milk falls short in terms of calcium content, as it only provides a small fraction of the calcium found in fortified dairy milk.

Yes, certain individuals should exercise caution when consuming black soy milk. Pregnant and breastfeeding women are advised to consult their healthcare provider before including it in their diet due to the potential impact of phytoestrogens on hormone levels. Additionally, those with a history of hormone-related cancers, thyroid issues, or mineral deficiencies may need to limit their intake or avoid it altogether, depending on their specific health status and recommendations from their healthcare team.

Black soy milk can be a versatile addition to your diet. You can drink it plain as a refreshing beverage, use it in smoothies or coffee, or even make soy yogurt or ice cream. It’s also great for cooking and baking; use it in place of dairy milk in oatmeal, pancakes, curries, or sauces for a creamy texture and a boost of nutrition.

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