Soy Milk and the Keto Diet

Are you following the Keto diet and wondering if soy milk is a suitable option for you? While soy milk may be low in carbs and high in fat and protein, there are certain aspects you should consider. In this article, we will explore whether soy milk is compatible with the Keto diet and discuss some healthier alternatives.

Is Soy Milk Keto?

In a nutshell, soy milk is not considered to be Keto. Although unsweetened varieties of soy milk are low in carbs, it may not be the healthiest choice in the long run. The key to a successful Keto diet is not only achieving ketosis but also nourishing your body with wholesome foods.

Will Soy Milk Affect Ketosis?

Soy milk is relatively low in carbs, so consuming a small amount in your shakes, smoothies, or coffee is unlikely to significantly impact your ketone levels. However, it’s essential to prioritize your overall health while on the Keto diet.

What’s Wrong with Soy Milk?

While soy milk may not kick you out of ketosis, it has certain drawbacks that make it less than ideal for regular consumption. For instance:

1. Highly Processed

The processing involved in producing soy milk concentrates the harmful components of soybeans, including those that disrupt your hormones and irritate your gut. Furthermore, the processing exposes soybeans to a neurotoxin called hexane, which can negatively affect your health.

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2. Potential Hormone Disruption

Soybeans contain phytoestrogens, plant hormones that can bind to estrogen receptors in the body. The long-term effects of these phytoestrogens on hormones are still unclear, but they have the potential to disrupt your endocrine system.

3. Gut Irritants

Soy milk contains substances known as phytates and lectins, which can cause inflammation, interfere with nutrient absorption, and disrupt the balance of gut bacteria. These substances act as toxins in the body and can have adverse effects on your overall health.

Considering these factors, it is advisable to avoid regular consumption of soy milk on the Keto diet.

Healthier Alternatives

If you’re looking for non-dairy milk options for your coffee or smoothies, there are healthier alternatives to soy milk. Two popular alternatives are:

1. Coconut Milk

Coconut milk, made from the white part of a coconut called the “meat,” is rich in healthy fats known as medium-chain triglycerides (MCTs). It is a low-carb alternative to soy milk, with less than 1g of net carbs per serving.

2. Almond Milk

Almond milk can be easily made at home or purchased from grocery or health food stores. It is made by soaking almonds in water and then grinding them with fresh water. Almond milk contains just under 1g of net carbs per cup and is another healthy, low-carb option.

Both coconut milk and almond milk are excellent choices for the Keto diet, but ensure you select unsweetened varieties.

Other Soy Products and the Keto Diet

While soy milk may not be suitable for the Keto diet, you may wonder about other soy products. Here’s a quick overview:

  • Tofu: Tofu, made from soy milk, should also be avoided due to similar health concerns as soy milk.
  • Soy Protein Powder: Highly processed and with healthier protein alternatives available, it’s best to avoid soy protein powder on the Keto diet.
  • Edamame Beans: These young soybeans in their pod can be consumed in small amounts on the Keto diet. They contain 5g of net carbs per 100g.
  • Soy Sauce: Most soy sauce brands are not Keto-friendly due to the presence of gluten. However, gluten-free tamari sauce and coconut aminos are suitable alternatives that add flavor to your dishes.
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To summarize, while soy milk is not recommended for the Keto diet, incorporating whole or fermented soy products such as edamame beans and gluten-free tamari sauce can provide variety and flavor.

Remember, your focus should not solely be on carb count. Prioritize your overall well-being, both in body and mind, to ensure a healthy and sustainable lifestyle.

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