Soy Milk and Diabetes

According to the USDA, one cup of soy milk yields just 105 cal, which is pretty low, this aiding weight management. It also contains 12 g of carbs and 8.91 g of sugar. Hence, it should be consumed in minimal portions if you have diabetes to prevent abrupt blood glucose spikes.

Although relatively low in fiber at 0.49 g per cup, its protein content is pretty high at 6.34 g per cup. In addition, it has a low glycemic index (GI) of 30, which is relatively safe for people with diabetes, encouraging its consumption.

Soy milk, just like soy, is naturally high in essential nutrients which help the body to function effectively, and diabetics are not left out.

Aids Weight Loss

Soy milk is high in fiber, which helps to lower BMI (body mass index) and maintain healthy cholesterol levels. Soy milk, in combination with a low-fat diet and soy proteins, can help you lose weight while maintaining muscle mass. Namely, it’s been shown to decrease waist circumference in obese and overweight people.

Improves the Integrity of Your Blood Vessels

Soy milk's omega-3 and omega-6 fatty acids, as well as its potent phyto-antioxidants, can effectively protect your blood vessels from lesions and hemorrhage. These compounds adhere to the lining of blood vessels and protect them against free radicals and cholesterol accumulation. Namely, the nutrients' binding improves the fluidity and flexibility of your blood vessels, making them more resistant to variations in blood pressure.

This is especially important in diabetics since cardiovascular disorders like hypertension are common diabetes complications.

Regulates Cholesterol Levels

Diabetes often lowers “good” cholesterol levels (HDL) and raises triglycerides and “bad” cholesterol levels increasing the risk of heart disease — a prevalent complication of diabetes. According to the National Center for Complementary and Integrative Health, soy protein intake can lower “bad” cholesterol levels.

Soy Is a Complete Protein 

Soy milk contains all nine essential amino acids, which are reassembled by your body into new proteins that benefit the overall diabetic health. These include antibodies that aid immune system function, structural proteins that keep your tissues together, and enzymes that aid energy production in your cells.

Improves Heart Health

Soy is a food that raises healthy cholesterol and protects you from heart disease — a diabetes complication responsible for 1 in 4 deaths in America. Soy milk lowers the risk of heart disease later in life by improving plasma lipid levels in humans. It's high in vitamins, minerals, and polyunsaturated fats, all of which help to keep your heart in good shape.

The relationship between soy milk and diabetes has received very little attention, as most studies focus on soy protein intake and general soy foods. However, since soy milk is obtained from soy, they would most likely present similar benefits, as observed below.

Soybean is high in bioactive substances known as isoflavones, according to a study by the University of Massachusetts Amherst. These chemicals help to prevent diabetes and heart disease. More importantly, the study found that eating soy-based meals (like soy milk) can help people with diabetes lower their blood sugar levels and increase their glucose tolerance.

A 2019 research found that consuming 6.5 ounces (200 ml) of soy milk containing probiotic nutrients reduced progranulin and cystatin-C levels. This is advantageous since higher levels of these in the body are linked to inflammation and impaired renal function — helpful in diabetic nephropathy patients.

Similarly, the usage of probiotic soy milk has been shown to help people with type 2 diabetes lower their blood pressure. According to a 2015 study, drinking 200 ml of probiotic soy milk daily for eight weeks reduced systolic (by ~1.65 mmHg) and diastolic blood pressure (by ~0.9 mmHg). This is beneficial in managing known diabetes complications like hypertension. The probiotics are assumed to be responsible for lower blood pressure, although soy plays some roles here as well.

Notably, these probiotics can digest soy phytoestrogen in the gut, increasing the quantity of short-chain fatty acids (SFAs) generated — proven to regulate blood pressure.

Yes. Soy milk is incredibly beneficial and should be included in your diabetic diet. It’s however important to apply caution in soy milk consumption. Soybeans which are used to make soy milk are high in phytoestrogens, which can disrupt the hormonal balance by inhibiting estrogen production. As such, consuming it excessively can be harmful, especially in diabetic women.

More importantly, people with kidney failure and diabetes should be more discrete in consuming soy milk since they are more prone to high blood levels of phytoestrogens.