Many people are choosing to switch to soy milk for a variety of reasons. Soy milk can be a great addition to the diet but there are many things to consider before you choose the right brand. Not all soy milk is created equal. Use these tips to help find the best soy milk for you.
Calories
Regular soy milk is comparable in calories to 1% milk. There are many brands that range from 80 calories per 8 oz servings to 100 calories per 8 oz. Flavored soy milks can contain more calories because they are sweetened. Light soy milk is available which contain 50 -70 calories per 8 oz. They will also taste a little more watered down. Choose a soy milk according the calories that fit with your needs. For those who are watching their calorie intake, stick to a light soy milk.
Fat
Soy milks vary by fat content as well. Varieties range from 0 grams of fat to about 4 grams of fat per serving. It is best to choose a brand that is low in fat, especially saturated and trans fat. Again, those who have restricted calorie needs would want to choose a brand low in fat. However, 4 grams of fat (with 0 grams saturated fat) is still not a bad choice.
Functionality
“Functional food” is the term used to describe foods that are fortified with nutritients that offer additional health benefits (like help lower cholesterol). Soy milk has definately joined the functional food scene as you can find soy milks with fiber, omega-3 fatty acids, and calcium. I think this is a great feature of soy milk as you can kill 2 birds with one stone when you drink it. The best way to pick which version is best for you is think about what might be lacking in your diet. If your fiber intake is low, then choose soy milk with fiber. If you don’t like eating fish but want the benefits of omega-3’s, then choose this version. If your diet is low in calcium, choose the extra-calcium version.
Calcium
All soy milks are typically fortified with at least 30% of the Recommended Daily Allowance of calcium. Therefore, you do not need to worry about missing the calcium naturally found in milk.
Taste/Flavor
This is definately an important factor in choosing the right soy milk for you. Each brand has a different flavor that you may or may not like. So don’t give up if the first one you try doesn’t suit you well. Usually, if a soy milk is lower in calories than another type, it will taste more watered down. This could be a good or bad thing in your opinion. I recommend trying a single serve of the different flavors and brands before committing to a larger size. It is also good to brake yourself into soy milks by trying the flavored kind first. I personally believe that when you use it in cereal, it’s hard to tell the difference.
If you have a favorite brand/flavor of soy milk, please post it below. Thanks!
