A Reader Asks About Soy Milk

Can Soy Milk Fit Into a Low-Carb Diet?

Question: I use a lot of soy milk, but I notice they have quite a bit of sugar. Is it possible to continue to drink soy milk on a low-carb eating plan?

(Much of what is written below also applies to almond milk - unsweetened almond milk is becoming easier to find in stores.)

A: You have hit the nail on the head regarding the problem with most soy milk, and that is that sugar in some form is usually added during processing, and often quite a lot of it.. On the other hand, unsweetened soy milk only has 2-3 grams of carbohydrate per cup.

The trouble is, soy milk without any sweetener doesn’t taste very good. Probably regular milk without sugar (lactose in milk’s case) wouldn’t taste as good, either. But take heart! There are low-carb solutions to your problem.

1. For uses other than “straight-up” drinking, use plain unsweetened soy milk. This is useful in cooking (as a substitute for milk), shakes, and recipes where other ingredients add flavor. If you like, you can add sweetener and/or a bit of cream.
2. For drinking, buy flavored unsweetened soy milk. Some companies such as Westsoy are making unsweetened soy milk in chocolate, vanilla, and other flavors. You can add your own sweetener to taste.
3. Make your own soy milk directly from the soybeans. Here is one method, or you can purchase a soy milk maker to make your own. Then you can flavor it up to your own taste.

Do you have a question about low-carb eating? Our Forum is a great place to ask.