Soy Milk And Keto: Is It Okay?

Soy milk is a topic of debate in the keto community. While some say it's keto-friendly, others claim it's not. The truth is that it depends on your definition of keto and the context in which you're consuming it. Soy milk is relatively low in carbs, with 1-3 grams of net carbs per 240ml cup, but it's also highly processed and contains plant-based oestrogen, which may negatively impact hormones. Ultimately, while soy milk won't kick you out of ketosis, there are healthier keto-friendly milk alternatives available.

Soy milk is highly processed

Additionally, almost all soybeans are genetically engineered, and herbicide levels are very high. The consumption of soy has become controversial due to its potential health risks, including its effects on hormones and the endocrine system. Soybeans contain phytoestrogens, a type of plant hormone structurally similar to estrogen, which can bind to estrogen receptors in the body. The long-term effects of this are unclear, with contradictory research showing both increased and decreased estrogenic effects from soy consumption.

Furthermore, soy milk contains problematic substances called phytates and lectins, which are part of the plant's "defense system". These substances can cause inflammation, leaky gut syndrome, and interfere with nutrient absorption and gut bacteria balance. They act as toxins in the body and inhibit the absorption of essential minerals such as zinc, iron, and calcium. The processing of soy milk further concentrates these harmful substances.

Soy milk contains neurotoxins

Soy milk is not recommended for a keto diet. While it is low in carbs, it is highly processed and has other negative health effects. One such concern is the presence of neurotoxins in soy products.

The processing of soybeans involves exposure to a solvent called hexane, which is a neurotoxin. Hexane is most dangerous when inhaled, but it is likely also harmful when ingested. The Cornucopia Institute, a non-profit farm policy research group, has reported that hexane residues appear in common soy ingredients at levels ten times higher than what is considered normal by the FDA. These residues are likely to be present due to the use of hexane in extracting soybean oil.

According to the Cornucopia Institute's report, "hexane is strictly prohibited in organic food processing, but is used to make 'natural' soy foods and even some that are 'made with organic ingredients,' such as Clif Bars." The report also states that the use of hexane is a "widespread 'dirty little secret' in the natural foods business."

To avoid soy products containing hexane, consumers should choose certified organic soy products, which do not allow the use of hexane in processing. The Cornucopia Institute's scorecard can be a helpful resource for identifying brands that follow organic practices and do not use hexane.

In summary, while soy milk may be low in carbs, it is not a healthy option for a keto diet due to its highly processed nature and the presence of neurotoxins like hexane. Consumers concerned about their health should opt for alternative milk options that are keto-friendly and free from harmful chemicals.

Soy contains phytoestrogens

Soybeans contain phytoestrogens, which are plant-based hormones similar in structure to oestrogen. They can bind to oestrogen receptors in the body and mimic the hormone's effects. However, phytoestrogens are much weaker than oestrogen, with estimates placing them at about 1,000 times less potent.

The presence of phytoestrogens in soy products has been linked to reduced menopausal symptoms, such as hot flushes, in women. Some studies have also indicated a potential link between soy consumption and a reduced risk of certain cancers, including breast cancer. However, the research on this topic is contradictory, with some studies showing that soy increases oestrogen effects, while others show it lowers them.

The impact of phytoestrogens on human health is still being studied, and while some beneficial effects have been observed, particularly in menopausal women, the full range of physiological effects is yet to be determined.

Soy contains gut irritants

Soybeans contain compounds called phytates and lectins, which are found in many grains and legumes as part of the "defense system" plants use to stop themselves from being eaten.

Phytates, or phytic acid, inhibit digestion and bind to certain minerals, such as zinc, iron, and calcium, which are vital for the immune system to function properly, preventing their absorption. This is why phytates are referred to as "anti-nutrients".

Lectins, on the other hand, can cause inflammation and leaky gut syndrome. They can interfere with nutrient absorption and disrupt the balance of gut bacteria. Essentially, they act like toxins in the body.

The processing of soybeans into soy milk concentrates these compounds, making them more harmful.

Soy milk is low in fat

Soy milk is also lower in fat than other plant-based milk alternatives. Coconut milk, for example, offers 4 grams of fat per cup serving, 3.5 grams of which are saturated.

Soy milk is a popular alternative to cow's milk and is made from soybeans. It is often fortified with vitamins and minerals, such as vitamin D and calcium, and is a good source of protein. However, it is highly processed, and there are concerns about the effects of its plant-based estrogen on the body.

While soy milk is low in fat, it is not considered suitable for a keto diet due to its processing and potential health concerns. There are other low-fat keto-friendly milk alternatives, such as almond milk and macadamia nut milk, which are also low in carbohydrates.

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