Which Foods Have Carrageenan
Carrageenan tends to be in vegan and vegetarian products. Since its a plant, manufacturers use it to replace gelatin, which is made from animal parts.
Carrageenan has no nutritional value, so you dont have to worry about missing anything when you remove foods containing it. Finding replacements for vegetarian or vegan foods without carrageenan is possible. Just remember that carrageenan-free milks may separate. This is natural. All you have to do is shake well before pouring.
To see which brands are carrageenan-free, take a look at Cornucopias shopping guide. Carrageenan is also found in pet foods, especially canned ones. Choose a brand that does not contain this additive.
Is Soy Milk Safe To Drink
Years ago, soy milk got some bad press after studies were conducted that involved soy isoflavones and rats. A soy isoflavone is a micronutrient thats found in soy milk and other soy products. The studies showed that when rats consumed high amounts of these isoflavones, they were more likely to develop breast cancer.
However, since then, the results of those studies have been questioned. For one thing, the rats in those studies were given doses of soy isoflavone that are much larger than humans would ever consume. Secondly, as the American Cancer Society points out, rodents and humans dont process soy in the same way. This means that a soy study involving rats isnt likely to offer much meaningful data on how this food affects humans.
The American Cancer Society reports that research doesnt indicate any dangers associated with soy consumption. In fact, that organization states that this nourishing food brings health benefits that outweigh any potential risk.
Its also worth remembering that a soy-based drink isnt exactly a new, untested invention. Its a traditional beverage thats been consumed in the East for hundreds of years with no ill effects.
Pacific Foods Organic Original Ultra Soy Plant
Pacific Foods Organic Original Ultra Soy Plant-Based Beverage Ingredients: Water, organic soybeans, cane sugar, gellan gum, locust bean gum, natural flavor, vitamin B2, sea salt, tricalcium phosphate, vitamin A palmitate, vitamin B12, vitamin D2, vitamin E
Reasons to consider Pacific Foods Organic Original Ultra Soy Plant-Based Beverage:
- Organic soybeans, so likely glyphosate free
- Certified gluten free
Reasons to avoid Pacific Foods Organic Original Ultra Soy Plant-Based Beverage:
- Each one cup serving contains 7 grams of added sugar
- Thickened with highly processed gums
Read Also: Dangers Of High Glucose Levels
How To Add Soy Milk To Your Diet
Soy milk can be found in grocery stores, health food stores, and restaurants around the country. You can also make soy milk at home.
Soak ten ounces of soybeans in water overnight. Then boil these beans in twelve cups of water for ten minutes. Blend the water and soybeans together until smooth, then simmer for another forty minutes. If you like, you can add a pinch of salt or sugar to taste. When you finish simmering the soybeans, strain the mixture through cheesecloth to remove solids. You can store the soymilk for up to a week about as long as dairy milk lasts.
Here are some ways you can include soy milk in your diet:
- Add soy milk to a smoothie
- Use soy milk in your coffee
- Eat cereal with soy milk
- Use soy milk in baked goods
- Make a bechamel sauce with soy milk
- Use soy milk in curry
How Nutritious Is Soy
For the most part, you can dig in to your stir-fried tofu and sip that soy latte without a worry. “Soy is an excellent source of plant-based protein and fiber. Its low in saturated fat and can provide a more economical way to eat a balanced diet,” says Amy K. Fischer, RDN, a registered dietitian with the Good Housekeeping Institute. “It’s a complete protein, containing all nine essential amino acids, and is a rich source of B vitamins, fiber, potassium and magnesium, among others.”
“Soybeans provide a slew of vitamins and minerals crucial for reducing risk of chronic disease and fiber that helps you fill up and feel satisfied,” adds Jaclyn London, MS, RD, CDN.
Here’s the facts for four of the most popular ways to eat soy:
- Tofu: A half-cup of raw, firm tofu has 94 calories, a little over 10g protein, 5g of fat and 227 mg of calcium.
- Tempeh: A half-cup has about 110 calories, about 15 g protein and 9g of fat, depending on brand.
- Soy milk: One cup has 110 calories, 8g protein and hardly any fat .
- Miso: A paste made from fermented soybeans, miso has about 33 calories, 2.2g protein and just 1g of fat.
Read Also: What Causes High Glucose
Glycemic Index Is Just One Factor In Nutrition
The sugar in oat milk is a specific type called maltose, which is unique in that it has a high glycemic index. That means it raises blood sugar rapidly, compared to other types of carbohydrates.
A high glycemic index is not reason for alarm, according to Sweeney.
People rarely eat or drink things in isolation, so the effect of any one ingredient on your blood sugar is moderated by whatever else you have in your digestive system.
“That blood sugar response is mitigated by eating other things,” she said.
For example, having oat milk in a bowl of whole grain cereal, along with some fiber, or in a smoothie with healthy fats and protein, is not at all the equivalent of drinking soda, Sweeney explained.
Similarly, any concerns you might have about enjoying a oat milk latte can be mitigated by enjoying a healthy snack with your coffee.
There’s also no reason to avoid oatmeal in your diet unlike oat milk, it already comes with plenty of fiber, protein, and other nutritious goodness.
Some people, including those with diabetes or metabolic syndrome, may need to mind their blood sugar more carefully. And refined sugars and processed foods often have a higher glycemic index, since they’re broken down to contain less fiber and fewer micronutrients than whole foods.
However, unless you plan on getting all your daily nutrition from oat milk alone, including it in your diet isn’t harmful, Sweeney said.
Pacific Foods Organic Barista Series Soy Plant
Pacific Foods Organic Barista Series Soy Plant-Based Beverage Ingredients: Organic soybase , cane sugar, carrageenan, dipotassium phosphate, expeller-pressed canola oil, natural flavor, sea salt, sodium citrate
Reasons to avoid Pacific Foods Organic Barista Series Soy Plant-Based Beverage:
- Thickened with carrageenan
- Each one cup serving contains 6 grams of added sugar
- One cup contains 240 mg sodium, the highest amount of all the evaluated soymilks
You May Like: Is Grapefruit Bad For Diabetes
Soy Milk Can Be Super Processed So Shop Smart
Soy milk can be part of a healthy diet, but Dr. Bhatia says it’s important to remember that not all sources of soy are nutritionally equivalent. “Fermented soy such as miso, tempeh, and natto help balance the gut,” she says. “But soy in highly processed foods lack the same nutritional value,” she says .
Examples of the most processed soy foods include soy burgers and bars. Dr. Bahtia says some soy milks can be highly processed too, which affects its nutrient density . Before buying, check that nutritional panel. If the amount of vitamins A, D, K, calcium, and protein are almost nil, that likely means there’s a lot of fillers in thereand not even really all that much soy. The ingredients list should be minimal, and check that the milk is coming from whole beans, not the more processed soy protein or soy protein isolate.
Of course, soy isn’t for everyone. “Some people are intolerant to soy, which can cause digestive issues,” Dr. Bhatia adds. Many people are also just straight-up allergic to soy, making eating any product with soy a complete non-starter.
But in general, Dr. Bhatia gives the green light for consuming soy milk regularly, up to three times a week. “Go for a good quality one and non-GMO if you can,” she says. Sometimes the oldies really are the goodies.
Now that you’ve been schooled on soy, get the low-down on if starchy foods like rice and potatoes are healthy.
Theres Never An Excuse Soy Milk
Some lactose-intolerant folks drink it because they want a milk substitute. Some health-conscious people drink it because they think it is the heart-healthy low fat option. And some vegans drink it because they dont want to drink cow milk.
But no matter what reason you have for drinking soy milk, it is not a valid excuse. Soy milk is not a food and has no place in anyones diet.
You May Like: Dangers Of High Blood Sugar
Disadvantages Of Skim Milk
Skim milk has numerous disadvantages despite its health benefits. One of the drawbacks is that skim milk may contain added sugar. During the skimming process, manufacturers may add sugar to compensate for the natural flavors lost when the fat is removed. Unfortunately, some people drink skim milk and do not release sugar may have been added.
How Much Soy Milk Per Day Is Safe To Drink
You can feel confident in drinking soy milk, says Hever. As for how much soy milk you can drink, she follows the American Institute for Cancer Research recommendation of moderate soy consumption. That means having one to two servings daily of whole soy foods, including soy milk. For instance, if you are planning on having a tofu stir-fry for dinner, you can still include 1 cup of soy milk in your morning smoothie. The AICR notes that research shows up to three servings a day has been found to be safe.
Read Also: Increase Blood Sugar Symptoms
What Is A Barista Blend Soy Milk
Barista Blend soy milks are formulated to create an attractive foam on a cappuccino or latte. Barista beverages tend to contain more fat and have minor formulation differences that help the plant-based beverage perform well in coffee drinks.
Just like any store-bought product, it is best to read the ingredients on something you are going to eat or drink. You can always ask to see the soymilk carton before ordering your favorite coffee beverage.
Soy Milk Nutritional Benefits
How many calories in soy milk?
A full cup of soy milk served provides 100 calories if the soy milk is unsweetened. However, check the labeling carefully, sweetened soy milk such as chocolate soy milk may contain over 150 calories per cup. Or about two Oreo cookies or half a hand full of rice. Therefore sweetened soy milk may not be as healthy as you think.
Soy milk is full of protein
Also, a full cup of soy milk contains about 8 grams of carbohydrates and approximately 7 grams of protein. However, the number of carbohydrates, protein, and calories is comparable to regular cows milk. Also, soy milk contains 4 grams of fats and 0.5 grams of saturated fats. Are you lactose intolerant or vegetarian? Soy milk could provide a vegan alternative to traditional dairy milk. .
Soy milk may lower your cholesterol
Soy milk lacks cholesterol and is low in low saturated fat. Therefore soy milk could be a better choice if you have high cholesterol. A research study by Stanford School of Medicine showed that drinking soy milk could lower cholesterol in your body. However, like everything, drink soy milk in moderation. Because another study indicates consuming a large amount of soy products could disrupt the thyroid system. It sounds like the egg debate all over again.
Essential fatty acids
You May Like: Diet For Hyperglycemia Without Diabetes
Should I Give My Baby Soy Milk If She Has A Dairy Allergy
If your baby has a milk allergy which is somewhat rare, affecting only about 2 to 3 percent of babies or an intolerance to lactose, a type of sugar found in milk and dairy products, you can give your child a fortified soy milk if she’s over the age of 1.
But because plant-based milks like soy milk can vary depending on the brand, its important to work with your pediatrician or a registered dietitian to choose the right type for your child.
Skim Milk Is Fortified With Vitamins A And D
Natural whole milk contains vitamins A and D. Both of these vitamins are fat-soluble. However, the skimming process removes the fat from skim milk. So skim milk does lose a lot of these vitamins.
However, some manufacturers may fortify milk with vitamin A and D, to compensate for the vitamins removed by skimming. Other manufacturers may have a product range that labels the milk as enriched with vitamins A and D.
The benefit of consuming fortified skim milk is that you can get the same vitamins without the saturated fat that is found in whole milk. The presence of vitamin D in skim milk helps the body to absorb calcium properly. Also, you need vitamin D for your body to absorb calcium.
Additionally, skim milk with fortified with vitamin A, helps maintain eye and skin health.
Don’t Miss: What To Do To Bring Sugar Level Down
Heres How To Choose Which Nut Mylk To Add To Your Coffee
Even if you dont need to for health reasons, you may have dabbled in the world of nut milks.
Once thought to be mostly for the lactose intolerant and granola crowd, these milk alternatives, sometimes called mylks, have taken grocery stores and coffee shops by storm.
shows that nondairy milk sales rose a whopping 61 percent from 2013 to 2018.
Though nutritionally a very different product than cows milk, nut milks offer a number of health benefits that make them an appealing option.
In this guide, well explore some of the pros and cons of nut milks, take a look at how several varieties compare, and weigh in on which ones are healthiest.
Soy Milk List Sugar Content Per 100g
Nutritional Value : 13 / 100Profile for a 100g serving :Typical Serving size of .5 cup :Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 15 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 fl oz : Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Other serving sizes 1 fl oz : Nutritional Value : 15 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 17 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup :Nutritional Value : 15 / 100Profile for a 100g serving :
Recommended Reading: Is Pedialyte Safe For Diabetics
Soy Milk Is One Of The Most Nutritious Alt
A 2018 study found soy milk to be the most nutrient-dense plant milk compared to rice, almond, and coconut milks. Soy is actually the plant-based option that mostly closely resembles dairy milk in terms of its nutrient profile. “It can be a source of protein and calcium, especially for people that are dairy-intolerant,” says Taz Bhatia, MD, a women’s hormonal health expert and board-certified integrative medicine physician. It’s also rich in vitamins A, D, and K.
It is also a fairly sustainable choice for the planet. The BBC recently cited Oxford University research that found soy milk requires less water to make than dairy, almond, and oat milks, and production of it creates fewer emissions than rice and dairy milks .
Choosing A Healthy Soy Milk
Though recently surpassed in popularity by almond milk and oat milk, soy milk has been a popular plant-based beverage for decades in the US. While soy milk is a high protein plant-based milk alternative, is it really a healthy choice?
Whether labeled Soy Milk, Soymilk, Soy Plant-Based Beverage, or Soy Non-Dairy Beverage, there are many soy-based drink options available at local grocery stores and coffee shops.
Many soy-based beverages contain highly processed ingredients. This comprehensive guide details what to look for and what to avoid when choosing a healthy soymilk.
Don’t Miss: How Much Sugar Does Vanilla Ice Cream Have
Unfermented Soy Is Not A Traditional Food
The one book that is responsible for completely changing the way I looked at nutrition was Dr. Weson Prices Nutrition and Physical Degeneration. Dr. Price was a dentist who, in the 1930s, traveled the world to discover the secrets of healthy cultures.
From the Inuit in Alaska to the Maori in New Zealand, Dr. Price discovered that when tribes consumed the foods that their ancestors had eaten for centuries, they produced strikingly healthy virtually devoid of chronic disease, infertility and tooth decay.
Most interestingly, the traditional diets although dependent on geography followed a strict set of dietary laws. For example, certain animal products like liver and fish eggs were seen as sacred and vital to health. The takeaway rule from Dr. Prices book is that ancient cultures intrinsically knew what to eat, and how to prepare it, for optimal health.
When it comes to soy, we need to look at how traditional cultures enjoyed this food. Traditional Asian cultures have consumed soy for thousands of years, but they intuitively knew how to minimize the anti-nutrient aspects of this legume. They would ferment soy into soy sauce, tempeh or natto. The fermentation process drastically reduces the phytic acid levels.
While fermented forms of soy are traditional foods, unfermented soy products are not.
If soy milk was a truly nutritious and delicious way to prepare soy, you could bet that great-great-great-great Chinese grandmothers would have raised their children on soy milk.