Diabetes

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Is Soy Milk Safe?

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Is soy milk a good choice for people with diabetes? Get the facts here. 

Serving size: 1 cup (240 g)

Carbs: 4 grams (unsweetened); 8-11 grams (sweetened)

Calories: 80 (unsweetened); 110 (sweetened)

Glycemic index: 17-44, low

Glycemic load: 1-8, low

 

If you don’t do dairy, soy milk can be a good alternative. Of the nondairy milks, soy milk is the most similar to cow’s milk in nutrition. It has 7 grams of protein per cup (cow’s milk has 8 g). And, if you get fortified soy milk, it’s an excellent source of calcium, vitamin D, and vitamin B12 (which can be lacking in vegetarian diets).

Look for unsweetened soy milk; it saves you carbohydrates that you can then “spend” elsewhere, like on your breakfast cereal. You may even be able to find unsweetened, flavored soy milk, such as vanilla, if you prefer the taste of flavored. Experts say eating soy in moderation (that means less than six servings a day) is a healthy choice. 

Quick tip: Try using soy milk and silken tofu in smoothies for a high-protein breakfast. Research has shown that a high-protein breakfast creates a healthier glucose response all day.

 

Published by August 10, 2016.

 

— Compiled by Kerri-Ann Jennings, MS, RD

showcake/iStock/Thinkstock
Reviewed by Toby Smithson, MS, RD, LDN, CDE on June 20, 2016.
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