Soy milk (Soya milk)
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Made from soybeans.
Unsweetened soy milk has about 4 grams of carbohydrate per cup, which most ketogenic plans count.
Low FODMAP in the 125 milliliter serving the Monash app lists.
Safe in small amounts; may bother some people or raise blood sugar.
Rules by country
Soy drinks are foods rather than additives and carry no E-number. Like other plant milks they fall under the foods for special dietary purposes rules in the EU, which is why they are labeled as beverages, and they are covered by the soybean allergen rules in the US, the EU, Canada and Australia.
What is it?
The drink is made from soybeans that are soaked, ground, cooked and strained. A cup of unsweetened soy milk has around 80 calories, about 7 grams of protein and 4 grams of carbohydrate, which is more protein than any other common plant milk. Soy is also a complete protein with all nine essential amino acids, which is unusual for a plant food.
Where it comes from: Soybeans are soaked, ground with water, cooked and strained, and the resulting liquid is the drink. Some of the pulp is put back in as fiber, which is why some versions are creamy and others are thin.
Why it’s in food
- Milk alternative
- Protein fortification
- Coffee
- Baking
- Baby formula
Often found in
Also listed as: Soy milk, Soya milk, Soy beverage, Soya beverage, Soymilk, Unsweetened soy milk
Health & gut impact
Soy contains the isoflavones genistein and daidzein, which act as weak estrogens. The concern was raised because of the estrogen-sensitive cancers that show up in animal studies, but the human evidence does not support a link between soy food and breast cancer, and some studies find a protective association.
EFSA, scientific opinion on the safety of soybeans and soy foods (2015)
Soy is one of the eight allergens the US has required on labels since 2003 and one of the 14 the EU has listed since 2004. It is one of the more common food allergies and it is rarely outgrown.
US FASTER Act (2021) and EU Regulation 1169/2011 allergen list
Soy protein is a complete protein with all nine essential amino acids, and it scores close to dairy protein on the standard quality scales. It is the reason soy drink is the plant milk of choice for anyone who wants protein rather than a thin white liquid.
FAO, Protein Quality Evaluation in Human Nutrition (2013)
What can I use instead?
Ratio: Use a similar weight; it is less soluble, so blend it in
Best for: Dairy-free protein drinks
Related
More plant milks:
Common questions
Is soy milk safe?
For most people yes. The isoflavones have been studied more thoroughly than most plant compounds, and the large international health bodies have concluded that soy foods do not raise breast cancer risk. The allergy and the goitrogen question in large amounts of uncooked soy are the two that come up most often.
Does soy milk have hormones in it?
Soy contains plant estrogens called isoflavones, which are not the same as human estrogens and are far weaker. They do affect the body, which is why the amount matters, and why some people with a hormone-sensitive condition ask their doctor.
Is soy milk low FODMAP?
Yes, in a serving of about 125 milliliters. Larger amounts of soy milk and soy beans are high in galacto-oligosaccharides, so the serving size is the thing that decides it.
Is Soy milk safe?
Use in moderation (80/100). Soy drinks are foods rather than additives and carry no E-number. Like other plant milks they fall under the foods for special dietary purposes rules in the EU, which is why they are labeled as beverages, and they are covered by the soybean allergen rules in the US, the EU, Canada and Australia.
Is Soy milk vegan?
Yes. Made from soybeans.
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Scientific sources & regulatory citations
- EFSA, scientific opinion on the safety of soybeans and soy foods (2015)
- US FASTER Act (2021) and EU Regulation 1169/2011 allergen list
- FAO, Protein Quality Evaluation in Human Nutrition (2013)