Soy Milk: Nutrition, Benefits & Risks

The Benefits of Sugarless Soy Milk

Soy milk has grown in popularity over the years as more people seek out alternatives to dairy. While regular soy milk contains natural sugars, sugarless soy milk eliminates added sugars. This allows you to get the nutritional perks without the extra calories or carbohydrates.

Soy Milk Nutrition Facts

Soy milk provides protein, healthy fats, vitamins, minerals, and antioxidants. Here is how a one cup serving stacks up nutritionally:

Calories: 100
Protein: 8 grams
Fat: 4 grams
Carbohydrates: 4 grams
Calcium: 301 mg
Vitamin D: 101 IU
Riboflavin: 0.44 mg
Vitamin A: 500 IU

It lacks lactose, so it is safe for those with lactose intolerance. It also contains no saturated fat or cholesterol.

The Benefits of Sugarless Soy Milk

Here are some of the top advantages of choosing unsweetened soy milk:

Lower in calories and carbs
Doesnt affect blood sugar levels
Reduced risk of heart disease
May support bone health
Contains cancer-fighting isoflavones

Since it eliminates added sugars, it promotes weight loss and better metabolic health. The nutrients it provides also offer key benefits.

Supports Heart Health

The unsaturated fats found in soy can lower your LDL cholesterol levels to reduce plaque buildup in arteries. The fats and fiber also help regulate blood pressure levels. Over time, this may lower your risk of stroke, heart attack, and heart disease.

Protects Bone Density

The isoflavones in soymilk behave similarly to the hormone estrogen. This can slow bone loss to prevent osteoporosis. The calcium and vitamin D it provides also plays a key role in maintaining strong, healthy bones over time.

May Reduce Cancer Risk

Isoflavones also act as antioxidants in the body. They fight cell damage caused by free radicals to lower inflammation. Some research indicates soy isoflavones specifically may inhibit tumor growth. But more studies are still needed.

How Sugarless Soy Milk is Made

Sugarless soy milk starts by soaking soybeans to soften them. Then they are ground with water to form a slurry. This mixture gets boiled and filtered to extract the liquid milk while removing fibre and residue.

To eliminate added sugars, no sweeteners or flavorings area added. Some brands may add thickeners like gellan gum or carrageenan to improve texture and mouthfeel. But ingredients are kept minimal to provide the purest form of soy milk possible.

Flavor Options

If you dont care for the natural bean-y taste of soy milk, you can choose slightly flavored options without added sugars. Common flavor varieties include:

Vanilla
Chocolate
Unsweetened plain

Unsweetened flavors use non-caloric natural extracts to provide flavor without compromising the sugarless nutrition facts. This makes it easy to avoid added sugars even in flavored varieties.

Added Nutrients

Some sugarless soy milk brands add extra nutrients as well. It may come fortified with:

Vitamin B12
Calcium
Vitamin D
Riboflavin

Added vitamins and minerals enhance the existing nutrition to make it more comparable to cow's milk. This provides extra benefits, especially for those replacing dairy milk entirely with soy.

Risks and Side Effects of Sugarless Soy Milk

Soy milk made from whole soybeans is generally safe, but it can pose some risks in certain situations.

Thyroid Function

The isoflavones in soy products can interfere with thyroid hormones in sensitive people. This may present a higher risk for those with poor thyroid function already. But studies show moderate soy intake under three servings daily appears safe for most healthy adults.

Reproductive Health

Due to the weak estrogen-like effects of soy, some fear adverse effects on fertility or hormone balance. But major reviews found soy intake within normal dietary ranges did not impact testosterone or reproductive health in men or women.

Digestive Issues

As a legume, soybeans contain oligosaccharides, a type of carbohydrate that can ferment in the digestive tract. This may result in gas, bloating, or diarrhea for some people. Opting for soy milk labeled low FODMAP can help avoid digestive discomfort.

Allergies

While uncommon, some people have true soy allergies, usually presenting as skin reactions, hives, or anaphylaxis. Those with known soy allergies should avoid drinking any type of soy milk.

GMO Products

Most non-organic soy crops in the U.S. are genetically modified varieties. If you wish to avoid GMOs, choose certified USDA Organic soy milk or those specifically labeled non-GMO or GMO-free.

How to Select Sugarless Soy Milk

With so many varieties available today, use this criteria when shopping for sugarless soy milk:

Ingredients: Choose options with minimal added ingredients beyond soybeans and water.
Fat content: Pick full fat for added creaminess and nutrition.
Added nutrients: Seek out fortified varieties to boost vitamin and mineral content.
Flavor: Try different flavors like vanilla if you dislike plain.
Brand: Stick to major reputable brands that specialize in soy products.

Carefully read nutrition labels and ingredients lists, avoiding those with added sweeteners like sugar, honey, agave, or stevia. Higher fat versions often taste better and keep you feeling fuller.

Sourcing Matters

Also consider how manufacturers source soybeans when choosing a sugarless soy milk brand:

Organic: Best option to avoid GMOs or pesticide residue.
Non-GMO: Verified non-GM soybeans if organic not available.
Fair trade: Supports ethical working conditions.
Locally made: Lower environmental impact from transport.

Brands focused on sustainability sourcing tend to produce better quality products overall.

Frequently Asked Questions

If you are new to plant-based milks, you probably still have some questions about how sugarless soy milk compares to dairy and other milk alternatives.

Is it gluten free?

Yes, since it contains no wheat, soy milk is safely gluten free. This makes it a good option for anyone avoiding gluten.

Does it have protein?

At 8 grams per cup, soy milk contains more protein than almost any other plant milk. Only pea milk rivals it in protein content.

How long does it last?

Unopened soy milk generally stays fresh 3 to 5 months past the printed best by date in the fridge. Once opened, it will last about one week refrigerated.

Can you make yogurt?

Yes, sugarless

FAQs

Is soy milk good for weight loss?

Yes, unsweetened soy milk can aid weight loss. With 100 calories and 4 grams of fat per cup, it is lower in calories than cow's milk. The protein also helps satisfy hunger. Avoid sweetened varieties high in sugar and calories unsuitable for dieting.

Does soy milk cause hormonal imbalance?

No evidence conclusively links moderate soy intake to hormone issues in humans. Soy contains phytoestrogens that weakly mimic estrogen, but human data finds it does not alter fertility, thyroid function, or testosterone in men or women eating normal food amounts.

Why does soy milk cause gas?

As a legume, soybeans contain oligosaccharides, a fermentable fiber that may cause gas or bloating. Choosing soy milk labeled low-FODMAP helps eliminate the compounds that trigger digestive issues. Or gradually increase intake to allow your gut to adapt.

Is soy milk bad for your teeth?

Potentially. Most soy milk contains added calcium to try to remineralize tooth enamel. But without phosphate and protein content equal to saliva, the calcium can bind to teeth to form plaque instead of remineralizing them. Moderation is key.

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.