I’m sure you have heard of the many health benefits that soy milk has. It contains many healthy vitamins and minerals that are essential for our body. A more common question that people have been wondering about is if soy milk promotes weight gain.
Soy milk and soy nutrition are renowned to help with weight loss. Soy milk contains many healthy minerals such as potassium and zinc, as well as omega-3 fatty acids. However, 100g of soy milk also contains around 2g of fat and 6g of carbohydrates. Some people believe that it can actually have the opposite effect helping you lose weight.
I consume soy milk almost on a daily basis and I have also done a lot of research surrounding this topic! So, does soy milk cause weight gain? Well, let’s find out!
Nutritional Facts on Soy Milk
Soy milk is a high-protein drink that is made by grinding and pressing soybeans. The mixture is then boiled and filtered. Soy milk resembles cow’s milk in appearance, however, it’s taste and nutritional values differ substantially. Below are some of the key nutritional facts of soy milk:
- Fat 1.8g (2% of DV)
- Potassium 118mg (11% of DV)
- Carbohydrates 6g (2% of DV)
- Protein 3.3g (6% of DV)
- Calcium (2% of DV)
- Iron (3% of DV)
- Magnesium (6% of DV)
- Vitamin B6 (5% of DV)
You can find soy milk in grocery stores and supermarkets. Most of the time you won’t be able to find raw soy milk, but rather soy milk products that contain fortified minerals (typically calcium, iron, folate, phosphorus, vitamin B12, vitamin A and riboflavin).
As you can see from the nutritional facts, soy milk contains high amounts of plant-based proteins. Plant-based proteins are also said to also lower blood pressure and decrease the risk of heart disease. A study also concluded that consumption of soy milk in moderation can also lower the risk of certain cancers, such as prostate cancer, due to the antioxidants[1].
Soy milk also contains vitamin B6, iron, calcium, magnesium, and potassium, which provide our bodies with good health benefits. Soy milk in its raw form or as a product in the supermarket is cholesterol-free and is also low in saturated fats and calories. It is good for your overall health and promotes healthy hair growth. Soy milk also contains vitamin B6, which is known to boost brain development and also plays a relevant role in producing hormones such as dopamine and serotonin.
Additionally, soy milk is also known for maintaining healthy skin cells, nails, bones, and teeth. Consuming a regular amount of soy milk can also help in regulating your cholesterol levels, supporting your immune system, and promoting healthy cardiovascular functions.
From a dieting point of view, soy milk is not only a delicious beverage, but it also keeps you satiated for a longer period of time. In turn, this helps you to control your hunger which can help you to lose weight.
But can consuming soy milk also cause weight gain? Let’s find out!
Does Soy Milk Cause Weight Gain?
So, does soy milk make you gain weight? Generally speaking, consuming soy milk does not cause weight gain. However, excess consumption of any food can lead you to put on a few pounds. Hence, as the adage goes, consume everything in moderation. This principle definitely applies to nutrition, as well! Let’s dig deeper into the topic of soy milk and possible weight gain.
As previously stated, soy milk and soy products contain high amounts of plant-based protein. Consuming higher amounts of protein and fewer carbohydrates can reduce your hunger. Along with its high water content, soy milk can lead you to eat less, as you feel more satiated. Protein can also boost your metabolism rate, which means that your body burns calories much fast and can help you to lose weight instead of gaining it [2].
Soy contains phytoestrogens, which are called isoflavones. Phytoestrogens are derived from plants and research has shown that they help in combating osteoporosis, breast cancer, heart decease and menopausal symptoms. Although phytoestrogens show estrogen-like behaviors and characteristics, they show no link to increased weight gain.
I’m sure you have come across many soy milk products on shelves in supermarkets. There are many different brands and types of soy milk and soy products. I always advocate the healthier options, which generally means less sugar.
Soy milk with higher sugar content can do the opposite of helping you to lose weight. In fact, it can promote weight gain as over-consumption of sugar gets converted into fat. Sugar also directly affects leptin (a hormone that inhibits hunger) and insulin. So when leptin levels increase, your appetite decreases, telling your body that you are full.
For those reasons, I recommend that you go for the healthier option of soy milk, such as unsweetened soy milk or soy milk with less sugar.
Now you know that consuming soy milk in adequate moderation does not cause weight gain but can actually help you to lose weight. I drink 2 cups of unsweetened soy milk every 2 days. I suggest that you incorporate a cup of soy milk into your diet.
Another questions I have been asked a lot is if soy milk is fattening. Let’s take a closer look!
Is Soy Milk Fattening?
Soy milk is generally not fattening, assuming that you are consuming it in moderation.
Referring back to the nutritional facts, soy milk has a low amount of calories. Additionally, the caloric breakdown reveals that it contains healthy vitamins and minerals. 100g of soy milk contains 3.3g of proteins and only 1.8g of fat (healthy essential fatty acids). So if you consume soy milk daily within recommended levels, soy milk is not fattening.
I have an article on a list of healthy fats and how they can benefit you.
Soy milk also contains essential minerals, folate, and vitamin B6, which help to provide energy to your body. As mentioned before, I always suggest going for either unsweetened soy milk or soy milk with reduced sugar.
So how much soy milk should you be consuming? Well, that’s a hard question to answer, as every person’s body is different. While generally speaking a cup of soy milk a day is fine for most, it may not be appropriate for others. Always check with your dietician, nutritionist or doctor if you plan to make sudden changes to your diet or if you are unsure.
I personally drink 2 cups of unsweetened soy milk every second day. Compared to sugar-rich soy milk, the unsweetened variant may taste a little bland, but it’s a healthier option for my body. As some people are lactose intolerant, soy milk is also an excellent and healthy alternative to cow’s milk.
You need to remember that drinking soy milk does not cause weight gain and it is also not fattening. This statement holds up, as long as you don’t consume too much of it. A study carried out in 2005 showed that soy milk helped to burn fat and encouraged faster weight loss than consuming cow’s milk[3]
So there you have it. Some people are initially confused if soy milk actually helps with weight loss or contributes to weight gain. I hope the answer is clear o you now.
There are also various other health benefits that soy milk has on your body. So, feel free to drink a cup regularly, but of course in moderation!
Soy Milk Recipes for Weight Loss
Now that you have understood some of the nutritional facts on soy milk and why it does not increase weight gain but rather weight loss, I would like to share some of my favorite soy milk recipes with you.
These recipes are very easy to prepare and are made from natural ingredients that are easily available.
banana soy milk
- 1-2 whole frozen banana
- 1 cup unsweetened soy milk
- 5-10 pieces raisins
- 1 tbsp raw honey
- 1/4 tbsp cinnamon
-
Freeze 1-2 banana and a cup of raisins overnight.
-
Add organic soy milk, frozen banana, raisins, ice cubes, a pinch of sea salt, and raw honey into a blender
-
Blend the mix and ensure ingredients are evenly distributed
-
Pour into a cup and top it off with cooked mung bean and cinnamon
-
Served cold with a piece of fruit or sandwich
avocado soy milk smoothie
- 1/2 piece avocado
- 1 scoop vanilla ice cream
- 1 tbsp raw honey
- 5 pieces ice cubes
-
Add a small scoop of vanilla ice cream and soy milk into a blender
-
Add half an avocado, a handful of pistachio (optional), ice cubes, and raw honey to the mixture
-
blend until smooth and ingredients are evenly distributed
-
Pour into a cup and enjoy a healthy glass of avocado soy smoothie for weight loss
Sirinan says
Thank you very much