Soy milk choices

Soy milk choices

Soy milk has been a popular US plant-based beverage for decades, however almond and oat milk have recently eclipsed it. Is soy milk, a plant-based high-protein milk replacement, healthy?

In grocery stores and coffee cafes, you can find Soy Milk, Soymilk, Soy Plant-Based Beverage, and Soy Non-Dairy Beverage. See 10 Best Soy Milk Brand: Popularity vs Quality.

Many soy drinks are processed. This post explains how to choose a nutritious soymilk.

Soymilks:

Reduce sugars

Toxin-free (organic or non-GMO soybeans)

Avoid thickeners and gums

Carrageenan-free

Reduce salt

Soy milk starts with water. Soybeans, preferably organic or non-GMO, are the second ingredient. Most soymilks have extensive ingredient lists.

Choosing a nutritious soy milk

1. Soy milks reduce added sugar

Healthy foods shouldn't have additional sugar.

Many soymilk companies incorporate sugar. Vanilla-flavored soy milk often has more than a spoonful of added sugar per cup.

Read about daily added sugar intake and why you should limit it.

If you want sweet soymilk, buy unsweetened and add a little sweetener.

2. Glyphosate-free soy milks

Healthy foods are glyphosate-free.

94% of US and 62% of Canadian soy is genetically modified to be herbicide-tolerant (usually glyphosate, trade name Roundup®). (1)

GMO soy has glyphosate residue (read more about GMOs here). In 2011, the USDA reported glyphosate residue in 90% of soy beans. (2)

Chronic, low-level glyphosate exposure isn't safe. To reduce glyphosate intake, choose organic or non-GMO soy.

Organic or non-GMO soymilk is recommended.

3. Avoid gums and thickeners in soy milk

Gums and thickeners are unhealthy for food.

Plant-based drinks often incorporate thickeners to avoid separation and improve texture. Highly processed gums and thickeners can induce stomach discomfort.

Gellan gum and locust bean gum thicken dairy-free milks.

Gum Gelan. Gellan gum is soluble sugar polysaccharide fiber. It's made from glucose, corn syrup, lactose, whey protein, or soybean extracts. (3-5)

LBG. Polysaccharide derived from Carob Tree seeds. Locust Bean Gum is a soluble fiber fermented by intestinal bacteria. 4.

Highly processed gums and thickeners should be avoided. Occasional tiny doses of these additives are probably fine, unless you have GI issues or are on a diet.

4. Soy milks without carrageenan are healthy

Carrageenan isn't healthy for food.

Carrageenan is a thickener made from red algal seaweed. (3)

FDA and WHO consider carrageenan "usually safe." Carrageenan is linked to inflammatory diseases, particularly inflammatory bowl disease. (7)

National Organic Standards Board banned carrageenan in organic products in 2016.

(8) The USDA decided not to implement the advice in 2018, therefore carrageenan remains in organic products. (9)

Avoid carrageenan-containing soymilk.

5. Soy milks with low sodium

Healthy foods lack sodium

Sodium is in practically all processed foods via salt and other chemicals. Not soymilk.

Non-dairy beverages are often flavored with salt. Soy milk gums and thickeners often include salt.

Dietary Guidelines for Americans say 90% of us consume too much sodium. Read about the recommended daily salt intake and why you should limit it.

If you're on a low-sodium diet, avoid high-sodium soy milks.