Is Soy Milk Keto-Friendly? Discover the Truth and How to Enjoy It on Keto!

Milk and milk alternatives are tasty drinks and key ingredients in a lot of recipes. However, if you're following a ketogenic diet, you may worry that you will need to cut all milk out of your daily routine. Understanding keto diet guidelines can help you determine what foods you can consume. So, tell us, what is your preferred milk option? Is there a certain brand that you believe is particularly good? What do you drink/use your milk for? This article provides a comprehensive guide to soy milk and its compatibility with the keto diet.

Understanding the Keto Diet

The keto diet is a very low carb, high fat, moderate protein diet. The keto diet restricts carbohydrate intake to a maximum of 50 grams per day, so it’s best to select foods with very low amounts of carbs. On the keto diet, most people need to restrict their carb intake to about 25-30 grams of net carbs per day. The concept of net carbs refers to the total number of carbs minus the fiber content. The keto diet was originally developed in 1921, but it has exploded in popularity recently. Under these guidelines, a person who needs 2,000 calories daily can only eat 20 to 50 grams of carbohydrates because the keto diet works by restricting the number of carbs that you eat. When you deprive your body of carbs, it enters ketogenesis, which means that it starts producing ketone bodies as an alternate energy source. Masood, W., Annamaraju, P., Uppaluri, K. StatPeals, "Ketogenic Diet," StatPearls Publishing, 2022.

Milk and the Keto Diet

Milk and related dairy products are essential ingredients in many people's diets. Milk and related dairy products are essential ingredients in many people's diets. You may enjoy pouring milk on your morning cereal, mixing sweet creamer into your coffee, and adding cream cheese to savory pasta dishes. Cow's milk is high in lactose, or milk sugar. This includes evaporated milk, ultra-filtered milk, and raw cow's milk. Department of Agriculture’s FoodData Central, one cup of 1% milk contains 12.7 grams of carbohydrates. In other words, drinking a single cup of cow’s milk could provide one-fourth of your daily carbohydrates, requiring you to more severely restrict your carb intake for the rest of the day. Therefore, for a milk to be keto-friendly, it needs to be low in net carbs. Luckily, there are many types of low-carb milk that you can safely drink on the keto diet.

Milks to Avoid on Keto

Keto dieters should avoid milks that contain moderate or excessive amounts of carbs. For instance, all sweetened milks - including sweetened versions of keto-friendly milks - should be avoided because they are high in carbs from added sugar. Avoiding these milk varieties can help ensure that you consume an appropriate number of carbohydrates while on the keto diet. Here are some other milks that you should avoid while on keto:

Cow’s milk: Cow’s milk contains lactose, or milk sugar. One cup (244 mL) of 2% milk contains 12 grams of net carbs .
Oat milk: Oat milk is made from oats, which are naturally high in carbs. This makes oat milk inappropriate for keto. One cup (240 mL) provides 17 grams of net carbs .
Rice milk: Like oats, rice is naturally high in carbs, making rice milk a higher carb milk choice, too. Rice is a carbohydrate-rich starch, so rice milk contains more sugar than cow’s milk. One cup (240 mL) contains 21 grams of net carbs .
Sweetened condensed milk: Condensed milk contains high amounts of added sugar and is used for making decadent desserts. Because of its high sugar content, you shouldn’t use it while on keto. One cup (240 mL) contains a whopping 165 grams of net carbs .
Goat’s milk: Similarly to cow’s milk, goat’s milk contains natural sugars that make it too high in carbs to be keto-friendly. One cup (240 mL) provides 11 grams of net carbs .

Keto-Friendly Milk Options

Keto-friendly milks need to be low in carbs. Luckily, there are several good options. However, you should note that only the unsweetened versions of these milks are appropriate for keto. Additionally, carb counts will vary significantly between different brands due to their varying ingredients and formulations. Be sure to carefully read the nutrition facts on the label to assess whether a milk is truly keto-friendly. Here are some keto-friendly milks:

Read also: Using Coconut Milk on Keto

Almond milk: Almond milk is probably the most widely used milk on keto. This faintly nutty-tasting milk is made from almonds. It’s inexpensive, sold at most grocery stores, and relatively low in carbs. A 100-gram serving of plain, unsweetened almond milk contains 0.67 grams of carbohydrates, making it a great choice for a keto diet. One cup (240 mL) contains only 1 gram of net carbs. If you want to try making it at home, soak almonds in water overnight. Lastly, strain the milk to get rid of the almond pieces and store in the fridge. A cup of unsweetened almond milk contains just under 1g of net carbs. Pure almond milk which doesn't contain fillers such as rice, can be considered Keto and is a pretty popular option for dieters.
Coconut milk: Coconut milk is also a good choice for keto, but some brands contain up to 5 grams of net carbs per 1-cup (240-mL) serving. As this is one-fifth of the daily carb allotment for keto, it should be used sparingly. One cup (240 mL) contains 1 gram of net carbs. Cartons tend to have lower carbs than canned coconut milk, containing 1g of net carbs instead of 6g per cup.
Macadamia nut milk: Macadamia nut milk is more expensive than other keto-friendly milks, but it’s the lowest in carbs. This milk is derived from the macadamia nut. The nut is high in monounsaturated fat that can help reduce the risk of heart disease and type 2 diabetes. One cup (240 mL) contains 1 gram of fiber and 0 net carbs.
Flax milk: Made from flax seeds, flax milk is high in anti-inflammatory omega-3 fats. Flax seeds are high in anti-inflammatory omega-3 fats. One cup (240 mL) contains only 1 gram of net carbs.
Soy milk: Unsweetened soy milk contains 1 gram of fiber and 3 net carbs per cup (240 mL). Plus, it provides 7 grams of protein. It's likely that you've heard of soy milk. This low-fat, low-carb alternative offers a decent (albeit imperfect) solution for the keto diet.
Cashew milk: This milk is made by blending wet-milled cashews and water. Cashew milk contains only 2 grams of net carbs per cup (240 mL).
Pea milk: As a legume, peas are naturally high in protein, and pea milk boasts 8 grams of protein and 2 grams of net carbs per 1 cup (240 mL). Peas are naturally high-protein legumes. Pea milk is a great option for those that are dairy-free, nut-free and vegan-friendly. Thick and creamy, pea milk tastes similar to plain almond milk, just creamier. So don't worry, it doesn't taste like peas!
Half-and-half: Half-and-half is a combination of whole cow’s milk and heavy cream. It contains only 1 gram of net carbs per ounce (30 mL) and is a good substitute for cow’s milk in coffee and cooking.
Heavy cream: Heavy cream is the fatty portion that’s separated from fresh cow’s milk to make butter or whipped cream. Double cream is made from the fat separated from fresh cow's milk to make butter or whipped cream. If you need the similar creamy feeling of cow's milk, this is a great option. It’s high in fat and calories but contains only 1 gram of net carbs per ounce (30 mL). It's also the perfect coffee creamer and must-have ingredient to make delicious keto-friendly desserts.

Soy Milk on Keto: A Closer Look

Unsweetened soy milk contains 1 gram of fiber and 3 net carbs per cup (240 mL). Therefore , it may be acceptable for keto in small amounts, but you should avoid flavoured or sweetened varieties that have more carbs. One cup (240 ml) of unsweetened soya milk contains 4 grams of net carbs. This milk is less common than other milk alternatives like almond milk and coconut milk, but it's great for keto because of its higher fat content. A little salty, sweet and nutty, this milk is perfect for any kitchen venture. It'll help boost the flavour of your food rather than taking over! One cup (240 mL) of unsweetened soy milk has about 2 grams of net carbs. As Dr. Your body can’t absorb dietary fiber - and there’s 2 g of fiber in each serving of soy milk. Unsweetened soy milk is another low-carb option that gets the green light for those on keto. One cup of unsweetened soy milk contains 1.6 grams of carbohydrates and 1.7 grams of fat, so it's a little lighter on the fat but extremely low-carb, making it a great option. You'll want to be wary of sweetened soy milk as 1 cup contains about 12 grams of carbohydrates (the same as whole milk) and 3.5 grams of fat. As with the other alternatives, you'll want to determine how much of your carb limit you want to allocate to milk alternatives.

Potential Concerns with Soy Consumption

It's likely that you've heard of soy milk. This low-fat, low-carb alternative offers a decent (albeit imperfect) solution for the keto diet. Why are we being so down on soy milk? Probably not. Soy milk is highly processed, during which soybeans are exposed to neurotoxins that are dangerous when inhaled, but probably aren't great for you to ingest either. The processing of soybeans also involves exposure to a solvent called hexane. And if you’re worried about genetically modified foods or pesticides, then you should really beware of soy products! Almost all soybeans are genetically engineered and herbicide levels are very high. It also contains gut irritants that can cause an imbalance in your gut bacteria. Soybean lectins can cause inflammation and leaky gut syndrome. They can interfere with nutrient absorption and disrupt the balance of your gut bacteria. Essentially, they act like toxins in the body. Amy Myers, M.D.

Soybeans contain phytoestrogens, which are a type of plant hormone which is structurally similar to estrogen and which can bind to estrogen receptors in the body. There is also controversy surrounding the high amounts of plant-based oestrogen found in soy milk which resembles human oestrogen, mainly because the oestrogen from soy milk could tamper with oestrogen-related bodily activities, such as reproduction. It’s not clear exactly what kind of long-term effects this might have on your hormones. The research on this is contradictory - some studies show that soy increases the effects of estrogen, while others show it actually lowers them. To be fair, not all of these effects are bad. Some studies linked soy consumption to slightly lower breast cancer risk and reduced menopause-related hot flashes. But do we really want our food telling our endocrine system what to do?

It has long been thought that over-consuming soya as a male would increase the chance of ‘man-boobs’ or gynecomastia. Just like we mentioned earlier with the studies on the effects of Soya on women, the effects of Soya on men need further research.

Soy also contains substances called goitrogens which can interfere with thyroid function when consumed in large amounts. Phytic acid, also known as phytate, is an organic acid found in plant-based foods. Finally, soybeans are often highly processed and genetically modified (GMO). For these reasons, it is best to avoid or limit your consumption of soya products.

Read also: Guilt-Free Keto Chocolate

Fermented Soy Products

Fermentation increases the availability of beneficial nutrients, such as B vitamins and probiotics. Fermented soya may have some other advantages over unfermented soya for the keto diet. Therefore, fermented soya may be more keto-friendly and more beneficial for your health than unfermented soya.

Other Soy Products and Keto

Soy milk is out, but what about other soy products? Here's a breakdown:

Soy sauce: Traditionally, soy sauce is made simply by fermenting soybeans. However, nowadays, wheat is usually added to the soybeans. So, don’t just look at the carb count in a food. Soy sauce is a condiment made from fermented soya beans, water, salt and sometimes wheat or other grains. Soy sauce is low in carbs, with only 1 gram of net carbs per tablespoon (15 ml). Low sodium soy sauce also has minimal impact on macro counts, making it a suitable choice for those monitoring their carb intake.
Soy Lecithin: Soy lecithin is basically a fancy term for a fat that comes from soybeans. Soy lecithin is a fat extracted from soya beans that are used as an emulsifier or stabilizer in many foods. Food manufacturers love this stuff - they chuck it in everything from chocolate to salad dressings. Well, I've got good news for you, keto warriors! Soy lecithin is actually pretty low in carbs. We're talking a minuscule amount - less than 1 gram per 100 grams. So yes, you can breathe easy. Soy lecithin won't kick you out of ketosis. And let's be real - you're probably not eating spoonfuls of soy lecithin anyway. It's usually just a tiny ingredient in other foods.
Soybean oil: Soybean oil is high in fat and calories, but low in nutrients. It also contains a high amount of omega-6 fatty acids, which can cause inflammation and oxidative stress in your body.
Soy flour: Soy flour is made from ground soybeans that have been defatted and toasted. It is high in protein and fibre, but also high in carbs. One cup (100 grams) of soy flour contains 35 grams of net carbs, which is more than your daily carb limit on keto.
Tofu: Tofu is a soft cheese-like product made from coagulated soy milk. Tofu is high in protein and low in fat, but also high in water and low in flavour. One cup (252 grams) of raw tofu contains 5 grams of net carbs.
Edamame: Edamame are immature green soybeans that are harvested before they harden. They are often boiled or steamed and eaten as a snack or a side dish. They are high in protein and fibre, but also high in carbs. One cup of cooked edamame contains 10 grams of net carbs.
Soy protein isolate: Soy protein isolate is a highly processed form of soy protein that has been stripped of most of its fat, fibre and nutrients. It is often used as a supplement or a meat substitute in many foods. It is high in protein and low in carbs, but also highly processed and low in quality. These can be a great way to get your protein without the carbs. You can also add animal proteins such as eggs, fish, poultry, and lean meats.

Gluten, Vegan, Dairy-Free, and Allergy Considerations

Soya beans are naturally gluten-free and do not contain any gluten. Soya milk is usually gluten free and does not contain any gluten. However, some flavoured or sweetened varieties of soya milk may contain gluten as an additive or a contaminant from other sources. Soya beans are plant-based and do not contain any animal products or by-products. Therefore, soya beans are vegan and suitable for your vegan diet. However, some soya products may contain animal products or by-products as an additive or a contaminant from other sources. For example, some soy sauces may contain fish extract or shellfish extract as a flavour enhancer. Soya beans are plant-based and do not contain any dairy products or ingredients. Therefore, soya beans are dairy free and suitable for your dairy-free diet. However, some soya products may contain dairy products or ingredients as an additive or a contaminant from other sources. Soya beans are one of the most common food allergens in the world. They can cause an allergic reaction in some people who are sensitive to them. The symptoms of a soya allergy can range from mild to severe depending on the person and the amount of exposure.If you have a soya allergy, you need to avoid soya beans and all soya products completely to prevent an allergic reaction. You also need to be aware of the possible cross-contamination of soya with other foods in restaurants or packaged foods.

General Tips for Keto Success

Sticking to keto-friendly milk and other low-carbohydrate foods can improve your overall health and well-being. Sacrificing carbohydrate-heavy milk varieties like cow’s milk can be a small price to pay for the many possible benefits of following a keto diet.

Read Labels Carefully: When buying any food, it's important to read the nutritional information. Some would be purely what they advertise, while others wouldn't. Due to their different components and methods of production, carb counts can differ between brands.
Consider Dairy Sensitivities: Dairy has negative effects on some people. If you’re one of those people, it may be a good idea to eliminate dairy. Because of the high fat and low-carb content in dairy, it's good for keto but it's worth noting that it's possible to go overboard with it.
Prioritize Whole Foods: On keto, you’ll eat far more fresh foods than you do on the standard American diet. The days of focusing on fat-free - and carb-rich - snacks, like pretzels or 100-calorie packs of crackers, are over unless you’re noshing on keto-friendly packaged fare. That said, many people on a keto diet still eat foods high in saturated fat and sodium, which aren’t the healthiest choices, so when you do keto, you’ll want to choose snacks wisely.
Be Mindful of Hidden Carbs: Just don't go crazy with it!

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