There are many health myths around soy. One that persists is that soy milk raises blood sugar levels. In actuality, unsweetened soy milk is excellent for blood sugar. But you have to look at labels when shopping!
“Unsweetened soy milk is one of my go-to plant-based milks because it matches the protein in dairy milk,” said registered dietician Samantha Cassetty.
A cup of unsweetened soy milk has nine grams of protein, just like cow’s milk, and around nine grams of carbs. The carb count can vary by brand, and sweetened soy milk can be much higher. Cow’s milk has 12 grams of carbs, so unsweetened soy milk is lighter than dairy.
The protein and the low-carb count of the milk can help slow down how quickly your body processes other carbs you eat. “If you’re having a bowl of cereal or oatmeal, serving it with soy milk can help stabilize your blood sugar,” said Ms. Cassetty.
In addition to soy milk, here are other good, low-carb options. There are many reasons someone may choose an alternative milk. For people who are vegan or following a strict diet, dairy might not be part of their lifestyle. Some people don’t like the taste. And some people just want more options and to try new things. Unsweetened almond milk tends to be even lower in carbs, and it is higher in calcium than soy milk. However, it doesn’t have vitamin B12, which soy milk does. Other nut milks have various benefits. Other options, like oat or rice milks, are generally significantly higher in carbs than dairy milk.
It’s all about reading labels. Any sweetened milk can be hiding a lot of sugar. But by reading the label, you demystify it. None of the non-dairy milks are witchcraft — they won’t spike your blood sugar just because they aren’t dairy. They’ll spike it if they are too high in sugar.
“It comes down to the total carbohydrate content, which is what increases blood sugar,” said blood sugar specialist Courtney Smith.
Registered dietitian nutritionist Amy Kimberlain pointed out that you can always lessen the impact of anything you eat or drink by balancing it. “When milk is paired with other healthy fats and protein, it helps stabilize the blood sugar level and not have such an immediate rise or response.”
While there will always be health myths around soy, this one is busted. Unsweetened soy milk is a great choice for people with blood sugar concerns.
