Glycemic Index of Soy Milk: How It Impacts Blood Sugar

Glycemic Index of Soy Milk

Soy milk is a plant-based milk alternative made from soybeans that is dairy-free and vegan-friendly. With its neutral flavor and creamy texture, soy milk can be used as a substitute for cow's milk in recipes, smoothies, cereals and more. But how does it impact your blood sugar levels?

Understanding the glycemic index (GI) of soy milk can help you determine if it fits into a healthy diet for managing diabetes or blood sugar control. Read on to learn more about the GI of soy milk and how it compares to regular milk.

What is the Glycemic Index?

The glycemic index measures how much a food raises blood glucose levels compared to a control food, usually glucose or white bread. It ranges from 0 to 100.

Foods are classified as:

• Low GI - 55 or less
• Medium GI - 56 to 69
• High GI - 70 or higher

Low GI foods produce a slower, more gradual rise in blood sugar. High GI foods cause a rapid spike in blood glucose.

Glycemic Index of Soy Milk

Most varieties of soy milk have a GI around 30 to 40. This gives soy milk a low glycemic index.

For example, a 8 ounce serving of Silk brand organic soy milk has a GI of 36. Other popular brands like Westsoy also have a GI in the mid-30s.

The low GI means soy milk has a minimal impact on blood glucose levels. It digests slowly, preventing a sharp rise in blood sugar.

GI Compared to Cow's Milk

Whole cow's milk has a GI around 30 to 35. Skim milk has a slightly higher GI of 37. But overall, the GI of regular milk and soy milk are comparable.

However, soy milk may have an advantage for people with diabetes or prediabetes due to being naturally lactose-free. Lactose can cause spikes in blood sugar for those sensitive or intolerant to it.

Soy Milk Nutrition Facts

Beyond the glycemic index, lets look at the overall nutrition facts of soy milk and how it compares to regular cows milk:

Calories and Carbs

An 8 ounce serving of soy milk contains 80-100 calories and 4-8 grams of carbohydrate.

Regular milk has 90-150 calories and 12 grams of carbs per 8 ounce serving, depending on whether it is fat-free, low fat or whole milk.

Winner: Soy milk is equal or slightly lower in both calories and carbs compared to most cow's milk.

Protein

Soy milk provides 6-10 grams of protein per 8 ounce serving.

Cow's milk has 8 grams of protein for every 8 ounces.

Winner: Cow's milk wins for higher protein, but soy milk still provides a decent amount for a plant-based milk.

Fat

The fat content ranges from 4-5 grams in 8 ounces of soy milk, depending on full fat or low fat varieties.

Whole milk has 8 grams of fat per 8 ounce serving, while 2% milk has 5 grams and skim milk has 0-0.5 grams.

Winner: About equal, with both providing a range of lower fat to higher fat options.

Fiber

Soy milk contains 1-2 grams of fiber per 8 ounces.

Cow's milk has no fiber.

Winner: Soy milk provides a small amount of filling fiber lacking in animal milk.

Vitamins and Minerals

Both soy and regular milk are fortified with vitamins A, D and B12. Soy milk also commonly contains added calcium and vitamin D comparable to cows milk.

However, cows milk naturally contains more potassium, phosphorus and B vitamins.

Winner: Cow's milk wins for higher natural vitamin content.

Benefits of Soy Milk for Diabetes

Here are some of the top reasons soy milk can be a good choice for people with diabetes or prediabetes:

Low Glycemic Impact

The low GI prevents spikes in blood sugar levels, making soy milk an optimal beverage choice as part of a diabetic diet plan.

Lactose-Free

Being plant-based, soy milk contains no lactose, the natural sugar in cows milk. This helps prevent blood sugar spikes in those sensitive.

May Reduce Heart Disease Risk

Replacing cow's milk with soy milk reduces saturated fat and may lower LDL cholesterol and heart disease risk for those with diabetes.

High in Antioxidants

Soy contains antioxidants called isoflavones which may provide anti-inflammatory benefits and protect blood vessels.

Contains Protein

The protein in soy milk helps slow digestion, prevent blood sugar crashes between meals and preserve lean muscle mass.

Downsides and Considerations

While soy milk has some advantages, there are also a few downsides to keep in mind:

Added Sugars

Some flavored and sweetened varieties contain added sugars, increasing the carb count. Stick to unsweetened.

Allergies

Those with soy allergies need to avoid it. Also may not be suitable for young children.

Thyroid Effects

Large amounts of soy may impact thyroid function. Moderate intake recommended for those with thyroid issues.

GMO Products

Most U.S. soy is genetically modified unless organic. Choose organic soy milk if wanting to avoid GMOs.

Carrageenan

Some soy milks contain the additive carrageenan which may cause digestive issues in some people.

Tips for Incorporating Soy Milk

Here are some tips for safely adding soy milk into your diet if you have diabetes:

Read Labels

Check the carb count and ingredients list. Pick unsweetened varieties free of added sugars, carrageenan and GMOs if desired.

Stick to Small Servings

Limit soy milk to about 1 cup per serving to keep carb and calorie intake moderate.

Pair with Protein or Fiber

Drink soy milk along with protein foods like nuts or high-fiber foods like berries to blunt blood sugar changes.

Monitor Blood Sugar

Test your blood sugar levels 1-2 hours after drinking soy milk to assess your individual response.

Swap for Cows Milk

Use plain soy milk in place of regular milk in recipes for pancakes, oatmeal, smoothies, etc. to reduce lactose intake.

The Bottom Line

With a low glycemic index around 35, soy milk has minimal impact on blood sugar levels. When consumed in moderation as part of a healthy diet, it can be a nutritious dairy-free milk substitute for people with diabetes or prediabetes. Focus on unsweetened varieties free of additives and pair with protein or fiber for best blood sugar control.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.