Soy milk is an excellent beverage for people trying to add some protein to their diets without too much of a hassle. As the name suggests, soy milk is made from soy and provides you with similar nutrients, minerals, and vitamins as soy on its own.
Research has been mixed about whether drinking soy milk is bad for you in recent years. What's more, most types of milk tend to be high in calories, which can be problematic for people trying to lose weight. So, what about soy milk? Is it fattening?
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Is soy milk fattening?
Soy milk contains slightly fewer calories than cow's milk and other alternatives. As a result, people who are trying to lose weight shouldn't worry too much about adding it to their diets. In addition, soy milk contains a great dose of healthy vitamins and minerals that can help you stay healthy and prevent deficiencies when limiting your intake of calories.
How many calories are in soy milk?
One cup of soy milk contains around 105 calories. It's slightly less caloric than other types of milk, which often makes people choose it for a weight loss-friendly diet. It's also rich in various minerals and vitamins that can contribute to stable weight loss without any problems. So, if you do enjoy the taste of soy milk, adding some to your diet from time to time can be a great idea.
You can make soy milk yourself at home or choose a store-bought alternative. These generally contain the same number of calories but may have several added vitamins and minerals, including riboflavin, phosphorus, iron, and vitamin B12.
The only thing to remember is to read the nutritional label carefully, as some brands contain more calories than others, especially calories coming from added sugars.
Is soy milk good for you?
One of the best benefits of soy milk, which makes most people reach for it, is the fact that it doesn't contain lactose. So, if you're lactose intolerant or choose to follow a vegan diet, choosing soy milk can be the best choice for you.
What's more, some people who aren't lactose intolerant still experience unpleasant symptoms after drinking cow's milk, such as indigestion, diarrhea, or nausea. So, if you're one of those people, try switching to soy milk to check if your symptoms improve.
Soy milk is an excellent source of vitamin B12, providing you with almost all your daily needs for this micronutrient. This vitamin helps keep your body's blood and nerve cells healthy. It also plays a crucial role in forming DNA, which is the genetic material found in your cells.
Keeping your levels of vitamin B12 high also contributes to preventing megaloblastic anemia – a blood condition making people tired and weak. So, as you can see, it's very important to get enough of this important vitamin from your diet.
A single cup of soy milk contains around 44% of your daily recommended need for copper. Together with iron, this mineral helps your body form red blood cells, keeping your blood vessels healthy. Copper also maintains healthy bones, a strong immune system, and proper iron absorption.
Studies also show that taking in enough copper from your diet can reduce your risk of several cardiovascular diseases as well as osteoporosis. Many people these days don't get enough copper and other essential minerals, so make sure to increase your intake of these micronutrients.
While slightly lower in it, soy milk is still a good source of vitamin D. This important nutrient contributes to strong and healthy bones and teeth. It also helps regulate how much calcium and phosphate is in your blood.
Getting enough vitamin D from your diet is also linked to a lower risk of bone deformities in children as well as bone pain as a result of osteomalacia in adults.
Should you drink soy milk when trying to lose weight?
Firstly, a single cup of soy milk contains around 6.3 g of protein, which equals 13% of your daily recommended need for this macronutrient. Protein is essential for healthy weight loss, as it prevents lean muscle loss that can happen when you're in a calorie deficit.
A diet high in protein can also help you stay fuller after eating, which helps you easily reduce the number of calories you're consuming. So, in this way, drinking soy milk or using it for your coffee or dishes can be great for weight loss.
As opposed to most other types of milk, soy milk contains less sugar and more fiber. Sugar is not only bad for your health, but studies show that eating sugary foods increases your intake of calories, which is something you don't want when trying to lose weight.
On the other hand, fiber helps you stay full and increases the feeling of satiety after eating, helping you consume fewer calories and contributing to healthy weight loss. But remember that this benefit only applies when you're following an otherwise healthy and varied diet.
Soy milk packs way less fat than other types of milk, especially whole milk. While fat is important and can be good for you, it contains many calories, which can lead to weight gain if you're not being careful.
It's also important not to drink flavored chocolate milk, as these tend to be high in sugar and artificial substances that are bad for your health. Added sugar also adds calories, making it much harder for you to lose weight.
Soy milk on its own isn't too caloric, which means that it's also not fattening. It provides you with many important nutrients, including protein, vitamins, and minerals that all contribute to good health and even healthy weight loss.
So, if you like the taste and want to reap the benefits, consider adding some soy milk to your diet.