Soy Milk: The Surprising Truth for Keto Dieters

The ketogenic diet has become a popular choice for individuals seeking to improve their health and lose weight. As they navigate the world of alternative dairy products, soy milk has emerged as a surprising contender. However, before jumping on the soy milk bandwagon, it is important to delve into the nutritional content, potential health benefits, and its compatibility with the ketogenic lifestyle. In this article, we will uncover the surprising truth about soy milk for keto dieters, exploring topics such as its carbohydrate content, homemade preparation, and its impact on cholesterol levels, blood pressure, and blood sugar. By the end, you’ll have a comprehensive understanding of whether soy milk deserves a place in your ketogenic journey.

Nutritional Content of Soy Milk

Soy milk is a beverage that offers a range of nutritional content, making it a popular choice for those seeking a plant-based alternative to dairy milk. One cup of soy milk contains 100 kcal, 3.5 grams of fat, 6 grams of protein, and 12 grams of carbs, including 0.5 grams of fiber. The net carbs in one cup of soy milk are 11.5 grams. It is important to check for added sweeteners in store-bought brands, as they can increase the carb content. Soy milk is also a good source of vitamins and minerals, including calcium, vitamin D, and potassium. However, it is worth noting that soy milk is not strictly ketogenic due to its carb content. Unsweetened versions of soy milk are recommended for keto dieters, and making soy milk at home allows for better control over the carb content.

Making Soy Milk at Home

To create homemade soy milk, one can begin by soaking non-GMO organic soybeans in filtered water overnight. This soaking process helps to soften the beans and make them easier to blend. After soaking, the soybeans are blended with water and then boiled for 3 to 6 minutes. This cooking step helps to remove any potential enzymes that may interfere with digestion. The mixture is then strained to remove the soybean solids, leaving behind a creamy liquid. To enhance the flavor, some may choose to add a pinch of salt or a splash of vanilla. Making soy milk at home allows for better control over the ingredients and can be a cost-effective option for those following a ketogenic diet.

Health Benefits of Soy Milk

After discussing the process of making soy milk at home, it is important to explore the potential health benefits associated with consuming this plant-based beverage. Here are some of the health benefits of soy milk:

  1. Lower cholesterol levels: Consuming soy products, including soy milk, may help lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.
  2. Cardiovascular health: The arginine present in soybeans has been found to lower blood pressure and reduce the risk of cardiovascular disease.
  3. Cancer prevention: Soy isoflavones, found in soy milk, have been shown to have anti-cancer properties and may reduce the risk of certain types of cancers.

While there are mixed results regarding the effects of soy consumption on blood sugar levels, soy milk can still be a healthy addition to a balanced diet. It is important to choose unsweetened versions of soy milk, especially for individuals following the ketogenic diet.

Soy Milk and Cholesterol Levels

Consuming soy milk has been associated with potential benefits for cholesterol levels, particularly in lowering LDL (bad) cholesterol and raising HDL (good) cholesterol. Research suggests that the isoflavones found in soy milk may play a role in improving lipid profiles. A study published in the Journal of Nutrition found that daily consumption of soy protein, which is a key component of soy milk, significantly reduced LDL cholesterol levels in individuals with high cholesterol. Another study published in the Journal of the American College of Nutrition showed that soy protein consumption increased HDL cholesterol levels in postmenopausal women. However, it is important to note that the effects of soy milk on cholesterol levels may vary among individuals. It is always recommended to consult with a healthcare professional before making any dietary changes.

Soy Milk and Blood Pressure

Research suggests that there may be a relationship between the consumption of soy milk and blood pressure levels. While more studies are needed to establish a definitive link, here are three key points to consider:

  1. Potential Blood Pressure Lowering Effects: Some research suggests that soy isoflavones, found in soy milk, may help lower blood pressure. These compounds have been shown to increase the production of nitric oxide, a molecule that helps relax and widen blood vessels, resulting in improved blood flow and lower blood pressure.
  2. Soy Milk and Cardiovascular Health: Lowering blood pressure is important for maintaining cardiovascular health. High blood pressure is a major risk factor for heart disease and stroke. Including soy milk in a balanced diet may contribute to overall heart health by potentially reducing blood pressure levels.
  3. Individual Variations: It is important to note that the effects of soy milk on blood pressure may vary among individuals. Factors such as genetics, overall diet, and lifestyle choices can influence the response to soy products. Consulting with a healthcare professional can provide personalized guidance on incorporating soy milk into a diet for optimal blood pressure management.

Soy Milk and Blood Sugar Levels

Soy milk has been studied for its potential impact on blood sugar levels, offering insights into its effects on individuals following a ketogenic diet. The carbohydrate content of soy milk is a crucial factor to consider. One cup of soy milk contains 12 grams of carbs, with 11.5 grams of net carbs. For individuals on a strict ketogenic diet, this carb content may be too high. To maintain ketosis, it is recommended to choose unsweetened versions of soy milk. It is worth noting that the impact of soy milk on blood sugar levels can vary among individuals. Some studies suggest that soy isoflavones may help reduce insulin resistance and blood sugar levels in menopausal women. However, more research is needed to determine the specific effects of soy milk on blood sugar regulation in healthy individuals and those with type 2 diabetes.

Incorporating Soy Milk Into the Keto Diet

Incorporating soy milk into the ketogenic diet can be a viable option for individuals looking for a plant-based alternative, provided they choose unsweetened versions and carefully monitor their carb intake. Here are three important considerations to keep in mind when incorporating soy milk into the keto diet:

  1. Choose unsweetened versions: Many store-bought soy milk brands contain added sugars, which can significantly increase the carb content. Opting for unsweetened versions ensures minimal carb intake and keeps you in ketosis.
  2. Check the carb count: One cup of soy milk contains approximately 12 grams of carbs, with 11.5 grams of net carbs. It’s essential to factor in this carb count when planning your overall daily carb intake on the keto diet.
  3. Portion control: While incorporating soy milk into your keto diet, it’s crucial to monitor your portion sizes. Drinking excessive amounts of soy milk can push you over your daily carb limit and hinder your progress in achieving ketosis.


In conclusion, while soy milk can be a suitable alternative for those following a ketogenic diet, it is important to consider its moderate carbohydrate content. By making soy milk at home, individuals can have greater control over the ingredients and ensure it aligns with their dietary goals. Additionally, the potential health benefits of soy milk, such as its impact on cholesterol levels, blood pressure, and blood sugar levels, make it a valuable addition to a ketogenic lifestyle. However, it is always recommended to consult with a healthcare professional before making any significant dietary changes.

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