Leena Watts
Soy is a popular food that can be consumed whole or transformed into a range of products, including tofu, soy milk, tempeh, and various meat and dairy alternatives. Soybeans are packed with protein, fibre, vitamins, and minerals. However, they are relatively high in carbs compared to other legumes. This makes it difficult to include them in a keto diet, which is typically very low in carbs and high in fat. While some soy products are lower in carbs than others and may be okay for keto in moderation, they should not be a large part of your diet. One cup (172 grams) of cooked soybeans contains 15 grams of net carbs, which is about 30-75% of your daily carb limit on keto. Edamame beans, a type of soybean, are an exception and can be included in a keto diet in modest amounts due to their ample dietary fibre content. Soy lecithin, a fat derived from soybeans, is also keto-friendly as it contains a minuscule amount of carbs.
| Characteristics | Values |
|---|---|
| Can you eat soy on keto? | Yes, but in moderation. |
| Types of soy products | Soybeans, soy sauce, soy milk, tofu, tempeh, miso, soy lecithin, soy protein powder |
| Carbohydrates in soy | Soybeans, tofu, and soy milk are low-carb. Soy sauce has 1 gram of net carbs per tablespoon (15 ml). Soy lecithin has less than 1 gram of carbs per 100 grams. |
| Fat in soy | Soybeans are low in fat compared to other legumes. Tofu contains heart-healthy unsaturated fats. |
| Health concerns | Soy products are highly processed, high in estrogen-like nutrients (phytoestrogens), and contain phytates, which can cause inflammation in the gut. |
| Alternatives | Unsweetened almond milk, coconut milk, high-fat meats and fish |
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What You'll Learn
Soy lecithin is keto-friendly
Soy lecithin is a fat derived from soybeans that is often used as a food additive. It has a variety of functions, including emulsification, lubrication, and antioxidant properties. It is commonly used in a wide range of processed foods, from chocolate to salad dressings, and even dietary supplements and infant formulas. Despite its widespread use, soy lecithin has sparked some controversy due to concerns about potential health risks. However, it is important to note that these claims are largely unsupported by concrete scientific evidence.
One of the benefits of soy lecithin is its potential impact on cholesterol levels. Some studies have shown that soy lecithin can reduce LDL (bad) cholesterol without affecting HDL (good) cholesterol. This makes it an attractive option for those looking to manage their cholesterol levels. Additionally, soy lecithin contains choline, an essential nutrient that plays a crucial role in brain health and liver function. Choline is a building block for acetylcholine, a neurotransmitter that is important for memory and overall brain function.
While soy lecithin is generally considered safe, there are a few considerations to keep in mind. Firstly, soy lecithin is often derived from genetically modified soy, which may be a concern for some individuals. Organic soy lecithin is recommended to reduce potential health risks associated with GMOs and chemical processing. Additionally, while the manufacturing process removes most allergens, those with extreme soy allergies may still react to soy lecithin and should exercise caution.
In conclusion, soy lecithin is keto-friendly and offers a range of potential health benefits, including improved cholesterol levels and brain function. However, it is important to consume it in moderation and opt for organic soy lecithin whenever possible to minimize potential health risks associated with non-organic soy.
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Tofu is keto-friendly
Tofu is a food made from soybeans. It is produced by curdling soy milk and pressing the curds into blocks, yielding cubes of tofu with varying levels of firmness. Tofu is a popular food item for many diet regimes, particularly for vegetarians and vegans, as it is a good source of protein and healthy fats. It is also a meat alternative, which makes it a valuable source of protein for those who do not eat meat or animal products.
However, tofu is relatively low in carbohydrates, with a 100-gram serving containing only 1.1-1.2 grams of carbohydrates. This fits within the Standard Ketogenic Diet (SKD) carb limit of around 50 grams of carbs per day. Tofu is also a good source of protein, with 100 grams of silken tofu containing 4.4 grams of protein, and regular tofu containing 10 grams of protein per 100-gram serving.
The different types of tofu include silken tofu, regular tofu, and firm tofu. Silken tofu is the softest variety, with a high water content, making it suitable for sauces, cakes, and fillings. Regular tofu has a slightly firm and solid texture, allowing it to hold its shape well after being cooked or prepared. Firm tofu is the most popular variety and is often used as a meat substitute.
While tofu is keto-friendly in terms of macronutrients, it may not be considered healthy for the keto diet. It is important to note that tofu is not a perfect keto food, and other sources of protein and fat may be more suitable for the ketogenic diet.
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Soybeans are not keto-friendly
Soybeans are a popular food that can be consumed whole or transformed into a range of products, including tofu, soy milk, tempeh, and various meat and dairy alternatives. Soybeans can also be used to make soy protein powder, which is often used in infant soy formula and numerous dairy and meat alternatives. While soybeans have their nutritional benefits, they are not considered keto-friendly due to their relatively high carbohydrate content and low-fat content.
The keto diet is a high-fat, low-carb diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Soybeans are legumes, which are generally excluded from the keto diet because they are high in carbs. Even though edamame beans, a type of soybean, are high in dietary fibre, which can help compensate for their overall carb content, they are still considered too high in carbs for the keto diet.
Additionally, soybeans are low in fat compared to other legumes, which is another reason why they are not ideal for the keto diet. Healthy keto-friendly fats, such as those found in avocados, are essential for maintaining ketosis and providing energy. While some soy products, like soy sauce and soy lecithin, are low in carbs and can be consumed in moderation on a keto diet, soybeans themselves are not recommended as a regular part of a keto diet.
Furthermore, many soy products are highly processed, which is not in line with the keto diet's focus on natural, unprocessed foods. Soy products are also high in phytates, a soy-derived nutrient that can cause inflammation in the gut, and phytoestrogens, which can affect hormone levels over time. For these reasons, soybeans and soy products are generally not considered keto-friendly.
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Soy milk is keto-friendly
Soy milk is considered keto-friendly, but only when consumed in moderation. Soy milk has a carbohydrate content of 5.22 grams of net carbs per 100 grams, which can quickly add up if you drink a lot of it. Therefore, strict portion control is necessary to maintain ketosis. For those on a keto diet aiming to limit daily carb intake to less than 20 grams, soy milk can be included in moderation by pairing it with other keto-friendly foods.
Unsweetened soy milk is recommended as it has lower carb content than sweetened varieties. However, some people prefer the taste of nut milks, such as macadamia nut milk, as a creamer in coffee or tea due to its negligible carb content.
While soy milk can be included in a ketogenic diet, it is not considered a very healthy option due to its highly processed nature and the presence of phytoestrogens, which can affect hormone levels. Additionally, soy products may cause allergies or intolerances in some individuals.
There are several alternative milk options that are considered better suited to a keto diet, such as unsweetened almond milk, coconut milk, and macadamia milk, which have lower carb content and higher healthy fat composition.
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Soy sauce is keto-friendly
Soy sauce is a versatile condiment that can enhance the flavour of keto meals, such as stir-fries, marinades for meats, and salad dressings. Its umami flavour can add a savoury taste to dishes, but it is also potent, so a little goes a long way.
If you are looking for healthier alternatives to soy sauce while on a keto diet, there are several options available:
- Coconut aminos: This is a great alternative made from coconut sap and sea salt. It contains 90% less sodium than regular soy sauce and is free of gluten and GMO ingredients. However, it still contains some carbohydrates, with 3 grams of net carbs per tablespoon, so portion control is important.
- Tamari sauce: This is a gluten-free alternative made from fermented soybeans. It has a richer, earthier flavour and contains more protein than regular soy sauce. However, it still contains some carbohydrates, with 1 gram of carbs per tablespoon.
- Fish sauce: This is another keto-friendly alternative that can add a savoury flavour to dishes.
- Dried mushrooms: These provide a savoury umami flavour that can mimic the taste of soy sauce. They are also a great source of vitamins, minerals, and antioxidants. To use dried mushrooms as a substitute, rehydrate them in hot water and use the mushroom broth to flavour soups and sauces. You can also find mushroom powder in health food stores, which can add savoury flavour to dishes.
While soy sauce is keto-friendly, it is important to read the labels when buying it to choose a brand without added sugar or unnecessary additives. A good quality, traditionally brewed soy sauce is generally a healthier choice. Additionally, it is worth noting that not all soy products are keto-friendly. Some are high in carbs, highly processed, or contain additives or GMOs, which can have potential health risks.
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Frequently asked questions
It is generally recommended to avoid soy products on the keto diet. This is because soy is highly processed, high in phytates, and contains estrogen-like nutrients called phytoestrogens, which can affect hormone levels.
Soy products include soybeans, tofu, soy milk, tempeh, miso, and soy sauce.
Yes, soy lecithin, which is found in small amounts in many foods, is keto-friendly as it contains a minuscule amount of carbohydrates. Additionally, tofu can be consumed in moderation as it is low in net carbs and high in protein and healthy fats.
The keto diet is controversial because it is very restrictive and eliminates many healthy foods that are high in natural carbohydrates and sugars.
Foods to avoid on the keto diet include legumes, bananas, potatoes, carrots, and processed grains and sugars.
