It’s ironic that one of the oldest traditional foods in the world became more feared than many highly processed modern foods.

That’s exactly why I made this guide.

Not to convince you that soy is “magic.”

But to help you understand what soybeans actually are, why they became so controversial, and why people have been eating them for generations.

Inside this guide, you’ll learn:

• what soybeans actually are

• why soy became one of the most feared foods in America

• why traditional soy foods like soy milk, tofu, miso, and tempeh have been eaten for generations

• why soy milk is one of the closest plant-based alternatives to dairy milk nutritionally

• how to properly prepare soybeans at home

• how to make homemade soy milk, yogurt, and tofu from scratch

• what okara is and how people use it in everyday cooking

• how homemade soy foods compare to many ultra-processed plant-based alternatives

…and even how one simple bean can quietly take over your entire fridge, haha.

(I have to be honest, my fridge looked this perfect only once in my life 😅)

So how did one simple bean become one of the most feared foods in America?

And why are more people now rediscovering soy as a high-protein, affordable, versatile, and surprisingly practical food that can quietly transform an entire kitchen?

Because sometimes it helps to step back and remember:

Soybeans are not a laboratory invention.

It is a traditional food that people have been eating for generations.

So ask yourself:

Did entire cultures continue eating soy for centuries because it was dangerous… or because it offered real benefits? 🧐

(This is what soybeans look like before harvesting)

Is this the perfect replacement for dairy milk?

Honestly, if dairy milk works perfectly for you, you may never feel a reason to switch.

And that is completely fine.

But many people today are looking for alternatives for different reasons.

Some do not tolerate dairy well.

Others want less processed foods, more control over ingredients, or a more plant-based way of eating.

Some care about animal welfare.

And some are simply curious to try something different.

For me, it was all about finding a perfect replacement for dairy.

After some research it I had a clear winner - soy milk.

Why?

Because soy milk naturally contains high-quality protein, healthy fats, and a creamy texture with a surprisingly balanced nutrition profile.

Do not get me wrong, I do like some ultra-processed oat milk or almond milk at my coffee shop, but for everyday nutrition, nothing comes close to soy milk.

That is probably one reason soy milk became such serious competition to dairy in the first place.

One thing that surprised me the most was how nutritionally close soy milk actually is to dairy milk.

Not just in total protein, but in the essential amino acids your body needs from food.

Think of amino acids like LEGO blocks.

Your body uses these tiny building blocks to create proteins for:
• muscles
• skin
• hormones
• enzymes
• and many other important functions inside your body

And unlike many other plant milks, soy milk naturally provides all 9 essential amino acids in meaningful amounts.

Here is a simple comparison of the amino acid profiles of dairy milk, soy milk, oat milk, and almond milk.

(To get a similar amount of essential amino acids as 1 cup of soy milk, you would need roughly 3× more oat milk or about 7× more almond milk)

What are soybeans really?

Soybeans are legumes.

The same family as:

• lentils

• peas

• chickpeas

• beans

But soy is very different from most legumes in one key category:

It's ability to make “milk.”

This is because soybeans naturally contain an unusual combination of high protein, healthy fats, and proteins that create a rich, creamy texture when blended and cooked.

Most legumes are primarily starch-based.

And unlike many modern “health foods,” soybeans are not expensive or exotic.

That is one reason soy became so popular historically.

It was:

• practical

• affordable

• nourishing

• and versatile

The Main Problem With Soybeans…

(me, making soy milk that is about to overboil)

Of course, soybeans do have one “problem.”

Like most legumes, they need proper cooking.

So, if you want to eat them, you have to first make soy milk which is easy to make but not really something you want to do every day.

To make one batch of soy milk you have to:

• soak the beans

• cook them

• blend them

• stir them constantly, otherwise they will boil over.

This makes homemade soy foods less practical for busy modern life.

But today, machines like MioMat Soy Milk Maker automate the heating and blending process, making homemade soy milk surprisingly simple again.

And honestly…

once you start making foods from soybeans yourself, it becomes easy to understand why entire cultures kept using them for generations.

(me, enjoying tea while MioMat is making soy milk for me)

So, Why Did America Become So Afraid of Soy?

For most of history, soy was simply food.

Then something changed.

In the late 1990s and early 2000s, soy milk started becoming popular in America.

For the first time, many people saw soy as a real alternative to dairy milk.

And almost immediately, soy became controversial.

Suddenly, we started hearing things like:

• “soy lowers testosterone”

• “soy gives men boobs”

• “soy messes with hormones”

• “soy causes cancer”

• “soy is dangerous for men”

• “soy is dangerous for women”

(really? A minimally processed whole food will give you cancer?)

At the same time, soy milk drinkers became a cultural joke.

Movies mocked them.

Internet culture mocked them.

Even everyday conversations mocked them.

Drinking soy milk was often portrayed as:

• weak

• unmanly

• strange

• overly sensitive

• or something only “weird health people” drank

The term “soy boy” eventually became a popular insult online.

And honestly, many people formed opinions about soy before they ever actually researched it.

(Remember when Santa thought the milk was sour, but it was soy milk?)

But if you step back for a moment, the reaction becomes easier to understand.

Imagine you spent decades building a massive dairy industry.

Then suddenly, a viable alternative starts becoming popular.

An alternative that is:

• cheaper

• high in protein

• lactose-free

• shelf-stable as a dry bean

• and can even be made fresh at home

(when stored in a dry and cold environment, dry soybeans can last up to 5 years! So feel free to stock up!)

Ironically, one of the oldest traditional foods in the world became more feared than many highly processed modern foods.

That is the power of fear marketing.

So, is soy safe to eat?

I'm not going to bore you with endless studies that prove that soybeans are harmless, even though there are many.

Instead, let’s use common sense.

Do you really think people would continue eating a traditional plant food for over a thousand years if it were harmful to humans?

I do not think so.

In fact, some Asian countries with the highest traditional soy consumption also have some of the highest life expectancies in the world.

(Traditional soy milk and tofu making in ancient China. People were making soy foods long before modern supermarkets, protein powders, or “plant-based trends” ever existed.)

Soy ≠ Soy

One important thing many people do not realize is that not all soy is the same.

A massive amount of GMO soy grown today is used for:

• animal feed

• industrial agriculture

• processed food ingredients

• and ultra-processed foods

But that is completely different from using whole organic soybeans to make traditional foods at home.

Fresh homemade soy milk is usually made from:

• whole organic soybeans

• water

That has very little in common with industrial soy used inside large-scale food production systems.

And honestly, I think many people mix these two completely different worlds together when talking about “soy.”

One Bean Can Create an Entire Fridge Full of Food

At first, I simply started making homemade soy milk.

But after people in our MioMat Facebook Group started turning their fresh soy milk into yogurt, I knew I had to give it a try.

I was hesitant at first, but it really is as simple as adding 2 probiotic capsules and keeping the milk in a warm spot for about 6 hours - more about this later.

For me, the big shock was homemade tofu.

If you asked me what it takes to make homemade tofu completely from scratch before I knew how to make it, I would imagine big machines and processes that require laboratory skills.

But it too is as simple as taking fresh soy milk, adding 1/4 cup of lemon juice to coagulate it, and then pressing it in a tofu press or in your strainer.

After I learned how easy it is, I added it to my list of homemade foods I can easily make from the ingredients I already have at home.

And honestly, at one point, I started wondering:

“Wait… I am suddenly eating a LOT of soy.

Is there such a thing as too much soy?”

I think many members of our MioMat community experienced the same thing.

Because once you discover how versatile soybeans are, you suddenly realize you can make an enormous amount of nourishing food from one simple ingredient.

But I had to calm myself because I was still making food from something that grew from the earth, and I simply cooked it and blended it.

No strange chemicals.

No mystery powders.

No ultra-processed ingredients.

Just real food made from scratch.

Why Homemade Soy Milk Feels Completely Different

A lot of people think they dislike soy milk.

But honestly, many of them have only tried store-bought versions.

And store-bought soy milk is often:

• watered down

• full of additives

• sweetened

• flavored

• or made to be shelf stable for long periods of time

Homemade soy milk feels completely different.

Fresh homemade soy milk can be:

• creamy

• rich

• filling

• naturally sweet

• and surprisingly satisfying

The first time I tasted freshly made soy milk, I honestly could not believe how different it was from the boxed versions I had tried before.

It felt like real food.

Not just a “milk alternative.”

And because you make it yourself, you also control:

• the ingredients

• the thickness

• the sweetness

• and the overall taste

Simple Homemade Soy Milk Recipe

Enough talk.

Let’s make some soy milk.

You will need:

• 1 cup dry soybeans (we recommend AzureStandard or LauraSoybeans or any organic soybeans from Amazon)

• water

Optional:

• dates or maple syrup (for sweetness)

• vanilla extract (for vanilla lovers)

• pinch of salt (if you want to extend the freshness from 2-3 days to 4-5 days)

Step 1 - Soaking

(takes about 30 seconds)

Soak the soybeans overnight or for about 8 hours.

PRO TIP: Forgot to soak them? Pour boiling water over the soybeans and let them soak for about 2 hours instead.

(The soybeans will become soft and double in size)

Step 2 - Rinsing

(takes 30 seconds)

Drain and rinse the soybeans.

Step 3 - Blending

(takes about 5 minutes)

Blend the soybeans with water until smooth.

No blender?

You can even use an immersion blender.

If you want sweet soy milk, add:

• 2 dates or

• 2 tablespoons of maple syrup

during this step.

Step 4 - Cooking

(takes about 30 minutes)

Pour the mixture into a pot and cook it thoroughly while stirring regularly for about 30 minutes.

This is the most time-consuming part because soy milk can boil over very quickly if you stop stirring.

Step 5 - Straining

Strain the soy milk using a fine mesh strainer or nut milk bag.

I recommend using at least a 50 mesh (280 micron) strainer; otherwise, the milk may feel gritty.

Some people prefer not to strain their soy milk for full fiber soy milk, meaning they leave all the soybean fiber inside.

This works especially well for smoothies, cooking, baking, and sauces because you usually will not notice the pulp (okara) there.

Others prefer smoother soy milk and strain it thoroughly.

This is usually better for coffee, cereal or drinking plain because some people can feel the soybean fiber (okara) in their throat otherwise.

Once it is finished, you can enjoy soy milk just like regular milk.

And because soy milk is one of the closest plant-based milks to dairy milk, it behaves more like dairy in many everyday recipes.

Too much work?

And as you can probably see now…

Soy milk is much more labor-intensive to make compared to something like almond milk.

Almonds can simply be blended with water because almonds are commonly eaten raw.

Soybeans are different.

They need proper cooking first.

That is exactly why machines like the MioMat Soy Milk Maker became so popular with people making soy milk at home.

Instead of standing over the stove while constantly stirring and watching for boilovers, the machine automates the heating and blending, making homemade soy milk dramatically easier for modern everyday life.

Pulp? Okara? What is it?

When you make soy milk, you separate the liquid soy milk from the leftover soybean fiber.

That leftover fiber is called okara.

Okara is mostly insoluble fiber.

This means it is the type of fiber that does not dissolve in water.

Instead, it adds bulk and texture to food and helps support healthy digestion.

Vegetables, grains, beans, and seeds also contain insoluble fiber.

And honestly, the amount of okara you get depends a lot on how finely the soybeans are blended.

If you make soy milk with a regular blender at home, you will usually end up with quite a lot of okara because the soybeans are not blended extremely finely.

But if you use a machine like MioMat, which uses a special grinding cylinder that blends the soybeans very finely, so there is usually much less okara left over.

In other words, more of the soybean ends up inside the milk itself.

But even when you do have okara left over, it is still very useful.

People in our MioMat Facebook community use it in all kinds of foods:

• mashed potatoes

• stir fries

• oatmeal

• veggie burgers

• pancakes

• muffins

• cookies

• baking recipes

• or even ice cream!

If you know you will not use it right away, you can freeze it, and it will stay fresh for up to a month.

It can be added pretty much anywhere where you want extra protein and fiber.

(Michele making her protein and fiber rich homemade ice cream completely from scratch)

Turning Fresh Soy Milk Into Yogurt

I have to be honest.

At first, I did not even know I could make yogurt from homemade soy milk.

I learned it from people in our MioMat Facebook community.

And let me tell you…

I could not believe how easy it was.

It is so easy that even my husband makes it every single week now.

And trust me, he does not cook at all.

(He has a good wife 😁)

The funny part is that soy yogurt is actually very simple.

It is basically:

• soy milk

• probiotics

• and steady warm temperature

That is it.

You simply add probiotics into warm soy milk and keep it warm for several hours while it ferments.

And somehow…

it turns into thick creamy yogurt.

The first time I made it, it almost felt like magic.

Especially because it started from:

• simple soybeans

• water

• and good bacteria

No starches, no agar, no preservatives.

Just real food made from scratch.

Simple Step-by-Step Guide: Homemade Soy Yogurt

To make about 1 quart of soy yogurt, you first need

• 1 quart of soy milk

• probiotic capsules or yogurt starter (I use these, and I only have to use 2 capsules per batch)

• clean glass jars

• a warm place

Step 1: Make soy milk

Start with fresh homemade soy milk.

For best results, use plain soy milk.

No sugar.

No vanilla.

No salt.

Step 2: Let it cool

Let the soy milk cool until it is warm but not hot.

A simple way to check the temperature is to touch the container holding your fresh soy milk.

If you can comfortably keep your hand on it for about 7 seconds, the milk is usually ready for the probiotic bacteria.

And yes, when I say bacteria, I mean the good probiotic bacteria that help turn the soy milk into yogurt and make your gut happy.

If you have a thermometer, keep the soy milk below 115°F (46°C).

Hotter temperatures can kill the beneficial bacteria.

Step 3: Add probiotics

Open probiotic capsules and mix the powder into the warm soy milk.

Or use a yogurt starter.

Mix thoroughly.

Step 4: Pour into jars

Pour the soy milk into clean glass jars.

Close the jars loosely.

Step 5: Keep it warm

Keep the jars in a warm place for 8 to 12 hours.

You can use:

• yogurt maker

• Instant Pot with yogurt setting

• warm oven with light on

• dehydrator

• insulated cooler with warm water

(I use my oven to let my yogurt ferment)

Step 6: Check the yogurt

After 8 hours, check it.

If it is tangy and thicker, it is ready.

If you want it stronger, leave it longer.

Step 7: Chill

Put the yogurt in the fridge for a few hours.

It will get thicker as it cools.

Step 8: Enjoy

Eat it plain or add:

• fruit

• maple syrup

• granola

• jam

• vanilla

• cinnamon

The Moment I Realized Tofu Is Basically “Soy Cheese”

I used to think tofu was some strange, complicated vegan food.

But then I learned how it is actually made.

And honestly…

Tofu suddenly started making complete sense to me.

Because tofu is basically made the same way many traditional cheeses are made.

You start with milk.

Then you separate the proteins into soft curds.

Then you press them into a solid block.

The biggest difference?

Cheese starts with dairy milk.

Tofu starts with soy milk.

That is it.

And once I realized that, tofu stopped feeling strange.

It started feeling incredibly logical.

Especially because tofu is:

• high in protein

• filling

• affordable

• versatile

• and surprisingly simple to make

(Happy me that I just made another block of tofu completely from scratch)

Simple Homemade Tofu Guide

You will need:

• fresh soy milk

• lemon juice

• cheesecloth or clean towel

• strainer or tofu mold

Step 1: Heat the soy milk

Pour fresh soy milk into a pot and heat it gently.

If you are making tofu right after making fresh soy milk, you can skip this step as the soy milk is already hot.

Step 2: Add the coagulant

Add 1/4 cup of lemon juice while gently stirring.

Almost like magic, the soy milk will begin separating into:

• soft white curds

• and yellowish liquid

This is very similar to how cheese curds form.

(the soy milk will coagulate like this within 10 seconds)

Step 3: Let it rest

Allow the mixture to sit for 10 minutes.

The curds will continue forming.

(this is what the soy milk should look like after 10 minutes)

Step 4: Strain and Press

Pour the curds through cheesecloth or a clean towel.

The liquid drains away while the protein curds stay behind.

Step 6: Leave for at least 2 hours, ideally overnight

And that is it.

You just turned soy milk into tofu.

Honestly, the first time I made tofu at home, it felt almost unbelievable that something this simple could create such a satisfying high-protein food.

Especially because it started from:

• soybeans

• water

• and lemon juice

No factory required.

And the really fun part?

Once you start making tofu yourself, you can flavor it however you want.

I started experimenting with:

• Thai tofu

• ranch tofu

• masala tofu

• Italian herb tofu

• garlic tofu

• spicy tofu

and many more.

And suddenly tofu stopped being “bland.”

It became one of the most creative foods in my kitchen.

I even created a course called From-Scratch Tofu Course, where the tofu making process takes less than 10 minutes of hands-on time.

Of Course It’s Healthier… But It’s Also THIS Much Cheaper?!

One of the biggest surprises for many people is not just how good homemade soy foods taste…

…but how inexpensive they actually are.

Especially compared to store-bought:

• plant milks

• plant-based yogurt

• high protein snacks

• and tofu

Homemade Soy Milk Cost

A single bag of dry soybeans can make a surprisingly large amount of soy milk.

On average:

1 cup of dry soybeans can make about 1 quart of soy milk (2 quarts if you use a high-quality soy milk maker)

That means homemade soy milk can cost:

• well under $1 per quart

Compare that to many store-bought plant milks, which often cost:

• $3 to $5 per carton

And honestly…

fresh homemade soy milk is usually:

• creamier

• higher in protein

• less processed

• and made from simple ingredients you control yourself

Homemade Soy Yogurt Cost

This is where the savings become even crazier.

Many store-bought plant-based yogurts cost:

• $2 to $3 PER small cup

Meanwhile, homemade soy yogurt is basically:

• soy milk

• and probiotics

That’s it.

I buy my soybeans in bulk, which means I can make my soy milk for about 50 cents a quart. 

Then I add 2 probiotic capsules, which cost just 30 cents a piece.

And just like that, for about 1$ I have one quart of high-quality yogurt made completely from scratch.

No gums, no starches, no agar or anything similar.

Homemade Tofu Cost

In terms of cost, tofu is not dramatically cheaper to make at home.

You can turn about 100 grams of dry soybeans into a roughly 200-gram block of tofu and for me, 100 grams of soybeans costs around $0.50.

Most store-bought tofu blocks are around 400 grams and cost about $3, so homemade tofu can save you roughly 60%.

But honestly, the bigger motivator for me is not just the savings.

It is the fact that I can make tofu from simple soybeans and use something I already have at home, like lemon juice instead of relying on powdered coagulants often used in store-bought tofu.

One Ingredient → Multiple Foods

This is the part many people find most satisfying.

One simple, shelf-stable ingredient can become:

• soy milk

• yogurt

• tofu

• creamy sauces

• desserts

• smoothies

• and many other foods

And because dry soybeans store so well, many people keep large amounts in their pantry for months or even years.

Thank you for reading :)

If you made it all the way here, thank you so much for spending your time with me.

I know soy can feel confusing today, but at the end of the day, soybeans are simply traditional foods people have been eating for generations.

For me, learning how to make soy milk, yogurt, and tofu from scratch made healthy eating feel:
• simpler
• more affordable
• and surprisingly fun

There is something really satisfying about turning one simple ingredient into an entire fridge full of nourishing food.

And if you ever decide to give it a try yourself…

Welcome to the soy side 😄

With love,

Viktoria 🤍