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Unsweetened soy milk
CARBS
1.6g
PROTEINS
3.3g
FATS
1.8g
Quantity: 100ml
Glycemic Index: 34
Glycemic Load: 1
Fiber: 0.5g
Key Nutrients: Protein, fats, calcium, vitamins D and B12
Health Impact: Low in carbohydrates and has a minimal impact on blood sugar levels, suitable for managing insulin response and digestion.
💉 Suggested Bolus
Consider a smaller bolus due to the low carbohydrate content and glycemic load.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and protein, helps in slowing down the absorption of carbs.
- Flaxseed meal – Rich in omega-3 fatty acids and fiber, supporting blood sugar control.
- Walnuts – Good source of healthy fats and protein, aiding in satiety and metabolic health.
🍽️ Best Paired With (Non Veg)
- Boiled eggs – High in protein and fats, no carbs, helps maintain glycemic control.
- Smoked salmon – Rich in omega-3 fatty acids and protein, beneficial for heart and blood sugar health.
- Grilled chicken – Lean protein source that helps stabilize blood sugar levels.
🥄 Smart Substitutes
- Almond milk – Lower in carbohydrates and calories, which can help in better blood sugar management.
- Coconut milk – Contains MCTs which may help in managing insulin levels.
- Hemp milk – Provides a good balance of omega-3 and omega-6 fatty acids, beneficial for heart health.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels as unsweetened soy milk has a low glycemic index.
- 2–3 hr: Continued stable blood sugar; the protein content helps in slow digestion and sustained energy.
— BCDF community member
🧠 Lowering Impact Tip
Consume in moderation and pair with a source of healthy fats or proteins.
🤔 FAQs about Unsweetened soy milk
Is unsweetened soy milk good for diabetes?
Yes, it is low in carbs and sugars, making it suitable for managing blood sugar levels.
Can unsweetened soy milk replace dairy milk in a diabetic diet?
Yes, it can be a good alternative due to its lower carbohydrate content and beneficial nutrients.
How often can I consume unsweetened soy milk if I have diabetes?
It can be consumed daily as part of a balanced diet, but portion control is key to ensure overall carb intake remains within target levels.
Download the Full Metabolic Intelligence Report (PDF)
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