Soy milk is everywhere nowadays. Once an esoteric ingredient reserved only for the health food stores of big cities around the globe, you can now find this stuff in big box stores and major online retailers with no trouble at all.
Thank goodness for that! After all, Soy milk is very keto-friendly. You have to be very careful to only choose unsweetened versions of this milk, however.
Unsweetened Soy milk is an awesome alternative to regular milk, and it won’t gobble up your daily carb allowance. One cup of unsweetened Soy milk has just 3g of carbs.
Health Benefits of Soy Milk
Soy milk is a non-dairy, plant-based drink, which many folks use as an alternative to regular milk.
Soybeans are the primary ingredient, and many brands add beneficial vitamins and minerals like calcium and vitamin D. It has a creamy texture, is very nutritious and is packed with Omega 3 fatty acids. It also is an antioxidant and is anti-inflammatory. Plus, it tastes great!
Some nutrition experts will argue that we humans should choose cow’s milk and dairy products when possible because of the nutritional benefits like calcium.
Other experts will say that plant-based is best, naming soy as the best choice because of how rich in protein it is.
There are other great little things about Soy milk, we call them isoflavones. These offer us protection against diseases like osteoporosis, cardiovascular disease, and cognitive function loss. The research is still being conducted, but so far indicates it is good for our health.
Some of you might have clicked on this article because you have heard negative things about soy, but you still want to keep it keto. Rest assured that soy is good for you, especially when we talk about the heart.
Consider one study which was conducted by the Journal Of Nutrition. There, 46 trials took place on males and females with elevated bad cholesterol or LDL levels. They consumed 25g of soy a day for six weeks, experienced lower LDL levels- as much as a 4% drop.
Soy milk does not lead to breast cancer, as some myths have perpetuated. This came about when one study involving rats found that they were more likely to develop breast cancer after consuming high amounts of isoflavones.
But, it’s important to remember that rats are different than humans and, as such, process soy in a different way, says the American Cancer Society. Cancer development as a result of soy consumption, has not been noted in human beings.
Why Choose Soy Milk?
For starters, it goes great with everything. It’s also very low in carbs and contains no sugar. You will love how it accents the taste of your favorite foods and blends well to make smoothies and shakes the most delicious ones you’ve had yet.
It’s great for those of us that are lactose intolerant. It is gentle on the stomach and digests easily, unlike lactose.
Now, how can we go about choosing healthy Soy milk? You want to look for an unsweetened brand. Buying a sweetened version can pack in 5 grams of sugar in just one serving. If you prefer a little flavor, try unsweetened vanilla- we’ve linked some great products below.
Most Soy milks you buy will be fortified with extra vitamins and minerals, but it’s always best to double-check the label. Soy milk is NOT naturally packed with calcium, so you want to make sure your Soy milk of choice has that plus Vitamin D.
Soy milk Nutrition Facts
In one cup of Soy milk, here is what you can generally expect. You will want to consult the label of your favorite brand for the most accurate info regarding your favorite brand, but here is what you can expect:
- 7g protein
- 0g added sugars
- 2g fiber
- 3g carbs
- .5g saturated fat
- 4g fat
- 80 cals
This really packs a punch, and when it’s just 80 calories, you can’t go wrong.
How Does Soy milk compare to other milk?
When we take a quick look at other types of milk, Soy milk is perhaps the most similar to cow’s milk, which many of us were raised on. For those of us trying to get out of the Standard American Diet and into a healthier lifestyle, this is a great way to go as we transition to healthier choices.
The soybean is great. It has all nine essential amino acids. It is balanced in carbs and fats. It includes protein.
It is better than almond milk when we talk protein. Almond milk is revered because of its low-calorie count but has just 1g of protein.
Rice and oat milk are also plant-based and popular, but these are derived from carb-rich foods and are not appropriate for those following the keto diet.
Other kinds of milk That Are Great For Keto
Keto-friendly milk comes in many varieties, thankfully. Many of them are easy to find, others, not so much.
It should also be noted that these kinds of milk have varying carb counts in between the brands, thanks to the different ingredients and manufacturing processes of each type.
Your best bet is to read each ingredient label with care so that you know exactly what you’re getting.
Here’s our list of awesome Keto milk:
- Soy milk – One cup of unsweetened Soy milk has 3 net carbs per cup and 1g of fiber. You also get 7g protein, too.
- Flax milk – This comes from flaxseeds and is packed full of omega-3 fatty acids, which are anti-inflammatory agents. One cup has just 1g net carbs.
- Macadamia Milk – This one is kinda pricey and rare, but still good. It has 0 net carbs per cup and 1g of fiber.
- Heavy Cream – This is one we all know and love. It’s high in fat and cals, but has just 1g net carb for each oz. It’s great for our keto coffee.
- Half ‘n half – This is a combo of heavy cream and cow’s milk. It has just 1g net carb per oz and is great for coffee and recipes.
- Pea Milk – This one is kinda rare but still cool. Peas are high in protein, and per cup of pea milk, you get 8g of protein and 2g net carbs.
- Cashew milk – Cashew milk has just 2g of net carbs in a cup.
Products I Recommend
Westsoy Organic Soy Milk, Unsweetened
This is great because it is as simple as it gets. It just has soy and water, no extra additives whatsoever.
It’s totally organic and works very well if you will be baking with the Soy milk. It tastes great all by itself if you just want to drink a cup here and there, and the thick texture lends a nice touch to smoothies and protein shakes.
I love this because it is not necessary to refrigerate while in transit; in other words, it is shelf-stable. You can take this with you while you camp or travel.
The brand is a classic favorite in the world of health food. They’ve been in business for over 35 years now, founded by two students that ran a coffeehouse in California. They’ve been part of The Hain Celestial Group for over 20 years, which is a leader in the world of organic and natural products.
With its affordability, organic ingredients, and great taste, I highly recommend Westsoy for you and your family.
Silk Unsweet Organic Soy
Here, we have delicious, unsweet milk that consumers cannot get enough of. Check out the favorable reviews on Amazon; you too will be over the moon with how tasty this stuff is.
It’s so versatile, too. On the Silk website, you get access to all kinds of neat recipes for use with this awesome milk. One cup contains just 80 cals, 0g added sugars, 3g carbs, and 7g protein. It tastes great naturally; there’s nothing in here you can’t pronounce!
It’s organic, healthy for your heart, and a great source of calcium. And, since this is a shelf-stable brand, you can keep this in the house in bulk, taking what you need, when you need it. It’s a nice way to minimize trips to the grocery store.
My personal favorite recipe to make with this is the Silk Spiced Chai. I leave out the Agave and the honey, as including them would make this non-keto friendly.
The end result is a delicious, fall, and winter drink that’s just so comforting and healthy. I do add some stevia from time to time to sweeten it up, but I like the taste on its own.
Wrapping It Up
There are tons of keto-friendly milk options out there, and Soy milk is one of them.
The main thing to remember is that your Soy milk must be unsweetened. Cow’s milk should be left behind as should goat milk. These contain natural sugars and could bring you out of ketosis.
Become a close reader of nutrition labels, learn the brands you love and always keep them around. What will you make with your favorite Soy milk? Keto milkshakes, keto chocolate milk, and more can be yours with this great milk. Let us know, have fun and good luck!