Soya Milk Light: Nutrition, Benefits and How It Compares to Other Plant Milks

What is Soya Milk Light?

Soya milk light, sometimes labeled soy milk light, is a low-fat, low-calorie version of traditional soy milk. It is made from soybeans like regular soya milk, but goes through an additional process to remove more of the natural fats and reduce nutritional content.

This makes soya milk light lower in calories and richer in protein by volume compared to the full-fat original soy milk. It has a thinner, more watery consistency closer to skim milk without the higher fat and cholesterol content found in dairy milk.

How is Soya Milk Light Made?

Soya milk light starts with whole soybeans. First, the beans are soaked and ground into a slurry. The fiber is filtered out, leaving behind a liquid soy milk base. Up to this point, the process is identical to regular soya milk.

To make the light version, the soy base goes through an extra filtration step. This separates and removes some of the fatty acids, fats, and other lipids - lowering the calorie count. Water may also be added to further dilute the final product.

The result is a lighter, thinner soy milk better suited for low-fat, low-calorie diets. Flavorings and nutrients like vitamins and calcium may be added as the final step before packaging.

How Does it Differ from Regular Soya Milk?

Here is a breakdown of how soya milk light differs from the full-fat original:

• Fewer calories per cup - about 25-65 in soya milk light vs. 80-100 in regular
• Lower fat content - 2g or less per cup vs. 4-5g in regular soy milk
• Higher protein ratio - 6-8g per cup vs. 5-7g in regular
• More watery, skim milk-like consistency
• Milder flavor closer to dairy milk

In addition to having a lighter consistency and fewer calories, soya milk light is missing some of the micronutrients found in regular soy milk. But many brands enrich their light version to replace lost vitamins and minerals.

Nutritional Profile of Soya Milk Light

Here is the basic nutritional breakdown for one cup of unsweetened soya milk light:

• Calories: 25-65
• Fat: 2g or less
• Saturated fat: 0g
• Carbs: 2-4g
• Sugar: 1-2g
• Fiber: 0-1g
• Protein: 6-8g
• Calcium: 10-15% DV
• Vitamin D: 10-25% DV

As you can see, soya milk light cuts the calories and fat substantially compared to whole soy milk, with higher protein. It eliminates saturated fat and contains no cholesterol. The sugar is naturally low but added flavors may increase the carbohydrate content.

Vitamins and Minerals

Since some vitamins are lost when the fats are removed, most brands enrich soya milk light with added vitamins and minerals. These typically include:

• Vitamin B12
• Vitamin D
• Calcium
• Riboflavin

Check labels to see exact amounts of each nutrient added. Low fat soya milk light contains a similar vitamin and mineral profile to skim and low-fat dairy milk when fortified.

Protein Content

One of the biggest advantages of soya milk light is the high protein content. With 6-8g per cup, it provides more protein than nearly any other plant milk while remaining low in calories and fat.

The soy protein offers all the essential amino acids needed for good health. This makes it more satiating than lower protein plant milks.

Carbohydrates

Soya milk light has a low carbohydrate count at just 2-4g per cup. Any carbs come naturally from the soybeans rather than added sugars. Plain, unsweetened varieties contain under 1g of sugar.

Flavored soya milk light can have added sugar increasing the carb content. But even then, the impact is minimal at about 5g per cup at most.

The Health Benefits of Drinking Soya Milk Light

What are the main health perks associated with drinking soya milk light? Here are some of the top benefits:

Low in Calories for Weight Control

One of the biggest advantages of soya milk light is the low calorie count. Ranging from just 25-65 calories per cup, it can easily fit into a weight loss diet.

Substituting soya milk light for regular soy milk or dairy milk cuts significant calories. This can help you lose or manage weight when consumed as part of an overall healthy diet.

High in Plant-Based Protein

Each cup of soya milk light provides 6-8g of vegan protein. This gives you strong protein intake for milk substitute with very few calories and fat.

The soy protein offers all essential amino acids your body needs. Consuming enough protein promotes lean muscle mass, keeps you full between meals, and provides lasting energy.

Lowers Cholesterol

Multiple studies show that drinking soya milk can result in modest decreases in unhealthy LDL cholesterol levels. This heart healthy benefit is likely due to the soy isoflavones and soy protein.

For those concerned about high cholesterol, soya milk light provides the benefits without the extra calories and fat. But the cholesterol lowering effects may be slightly reduced compared to regular soy milk.

Contains No Saturated Fat or Cholesterol

Since all the milk fat is removed when making the light version, it contains no saturated fat, trans fat, or cholesterol.

This makes it an optimal choice for heart health. The total fat content is negligible at 2g or less per serving.

May Reduce Menopause Symptoms

Soy milk contains isoflavones, which are natural plant compounds with estrogenic effects. Research indicates isoflavones may help reduce hot flashes and other unpleasant menopause symptoms.

Soya milk light provides isoflavones as well. The processing may reduce the content slightly compared to regular soy milk but amounts remain beneficial.

Fewer Potential Allergens

Dairy milk allergies are common, especially in children. Lactose intolerance also affects people worldwide.

Since soya milk has no dairy, it eliminates those potential allergens and digestion issues. The light version offers the same benefits for those avoiding cow's milk.

Environmentally Sustainable

Soy milk production has a substantially lower environmental impact than dairy milk. It requires less water, results in fewer greenhouse gases, and makes more efficient use of land.

So if you choose soya milk light over dairy milk, you'll be reducing your carbon footprint in addition to improving health.

Downsides and Considerations of Drinking Soya Milk Light

Soya milk light makes a nutritious plant-based milk substitute for many people. But there are some downsides and considerations to keep in mind:

Not Suitable for Soy Allergies

While less common that dairy allergies, soy allergies do exist. Soya milk light obviously contains soy, so should be avoided by anyone with a soybean allergy.

Added Sugar in Flavored Versions

If you opt for flavored soya milk light, check labels for added sugars. Some fruit or vanilla flavors contain an extra 5-10g of sugar per cup. The plain unsweetened kind has 1g or less of natural sugar.

Might Contain Carrageenan

Some brands add an emulsifier called carrageenan to soya milk light to improve consistency. There is some debate over whether high consumption of carrageenan is unhealthy.

Oxalate Content May be Concerning for Some

Soybeans contain oxalic acid and oxalates. For most people this doesn't pose an issue. But in rare cases, oxalates can contribute to kidney stone formation.

Those prone to kidney stones should moderate soy intake and choose lower oxalate plant milk options.

Phytoestrogen Content May Cause Concern

The isoflavones in soy can act like estrogen in the body. While beneficial for many, some worry about potential feminizing effects or impacts on hormone levels.

But research to date has found soy phytoestrogen intake from food and drink to be safe. Effects in humans are mild and the health perks appear to outweigh any small risks.

Not Identical Replacement for Dairy Milk

Keep in mind soya milk light doesn't taste or function exactly the same as skim cow's milk in food and drink recipes.

The consistency is thinner and watery and the flavor has an underlying bean taste. Adjusting recipes may require some trial and error.

How Soya Milk Light Compares to Other Plant Milks

Soya milk light has its own unique nutrition profile. But how does it stack up against popular plant milk alternatives like almond, oat, and coconut milk?

Here is a quick comparison of the key differences:

Soya Milk Light vs. Almond Milk

• More protein - 8g vs. 1g in almond milk
• Fewer calories - about 50 vs. 60 per cup
• Less fat than almond milk
• No vitamin E like almond milk provides

Soya Milk Light vs. Oat Milk

• More protein than oat milk
• Fewer calories than most oat milk
• Contains soy isoflavones not found in oats
• May be less creamy and thick than oat milk

Soya Milk Light vs. Coconut Milk

• Way fewer calories than coconut milk
• Much less fat than rich coconut milk
• Not as nutrient-dense as full-fat coconut milk
• Lower in antioxidants than coconut milk provides

As you can see, soya milk light shines for its high protein and low calorie profile. It offers a nutrition powerhouse compared to lighter plant milks, without the higher fat and calories of coconut milk.

How to Buy the Best Soya Milk Light

You can find soya milk light alongside regular soy milk in the plant-based milk aisle of most major grocery stores. For the healthiest type, here are some tips for spotting the best on the shelves:

• Choose unsweetened - Avoid added sugars
• Check the calories and fat - Should provide 70 or less calories and 5g fat or less per cup
• Make sure it's enriched - Look for added calcium, vitamin D and other nutrients
• Avoid carrageenan - If you're concerned about additives, choose options without this emulsifier
• Refrigerate after opening - Keep soya milk light chilled to preserve quality
• Shake before using - Agitate to recombine ingredients that can separate

Top brands of soya milk light include Silk, So Nice, Sanitarium, Alpro, and VitaSoy. But all provide similar nutrition in a low-fat, plant-based beverage.

How to Use Soya Milk Light

Wondering how to incorporate soya milk light into your diet? Here are some of the most popular ways to use this vegan-friendly milk:

Drink it Straight

You can swig soya milk light on its own just like a glass of dairy milk. The lighter consistency takes some getting used to, but the mild flavor makes it suitable for drinking.

Use it to wash down meals, with snacks, or just as a refreshing beverage. Opt for unsweetened to avoid added sugars.

Over Cereal

One of the most common uses for soya milk light is drizzled over cereal or oatmeal. The thin consistency soaks right in. Choose low-sugar cereals to complement its light flavor.

Add to Coffee and Tea

The subtle taste of soya milk light won't overpower coffee or tea like dairy milk can. Try a splash in your morning brew for a plant-powered, low calorie option.

Use in Baking and Cooking

You can substitute soya milk light for skim milk in many recipes. Use it for lower calorie creamed soups, smoothies, chia pudding, overnight oats and more.

But the consistency may change textures so experiment with proportions. You may need to tweak recipes slightly.

Blend into Fruit Shakes

The natural sweetness of fruits pairs deliciously with soya milk light. Blend it into shakes and smoothies along with your favorite fruit combinations.

Add some protein powder for an extra nutrition punch. Soya milk light gives blended drinks a lighter, frothier texture.

Make Plant-Based Yogurt

Mixing soya milk light with vegan yogurt cultures lets you create dairy-free yogurt right at home. Ferment it for 12-24 hours and enjoy!

The soy proteins give DIY soy yogurt a thick, creamy texture while keeping calories and fat low.

Who Should Choose Soya Milk Light?

Soya milk light makes a smart choice for several groups, including:

• Those managing their weight - Cuts calories without sacrificing protein
• Anyone looking to reduce fat or cholesterol - Has no saturated fat or cholesterol
• People with lactose intolerance or dairy allergies - Avoids dairy completely
• Vegans and vegetarians - Provides high-quality plant-based protein
• Individuals who prefer thinner milk consistency

The light soy milk is also kid-friendly. The milder taste may appeal more than stronger plant milks.

But anyone can enjoy soya milk light for its nutrition profile. Just avoid it if you have a soy allergy or prefer thicker, richer milk alternatives.

Is Soya Milk Light Healthy For Everyday Use?

For most people, drinking soya milk light daily poses no health risks. The components like soy protein and isoflavones have a long history of safe use in Asia where soy intake is high.

But some health authorities advise moderating consumption of isoflavone-rich soy foods to less than 3 servings per day. So keeping soya milk light intake moderate is wise.

Those with thyroid issues should be especially cautious with daily soy intake and consult their healthcare provider.

But overall, the nutritional pros of soya milk light seem to outweigh any potential cons for

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.