Diet Ratings
Soy milk contains 1-2g net carbs per cup but is highly processed and contains phytoestrogens. While carbs are low, keto practitioners typically prefer whole foods and other alternatives.
Soy milk is a plant-based beverage made from soybeans and water. Fully vegan with no animal-derived ingredients. Complete protein source.
Made from soybeans, which are legumes. Legumes are excluded from paleo diet. Soy is also highly processed and often genetically modified.
Plant-based milk with complete protein, low saturated fat, and minimal processing when unsweetened. Aligns with Mediterranean plant-based emphasis. Choose unsweetened, non-GMO varieties.
Plant-derived beverage from soybeans (legume). Directly violates carnivore diet by including excluded plant food. Highly processed with additives.
Soy milk is made from soybeans, which are legumes. Legumes are explicitly excluded from Whole30.
Soy milk contains GOS (galacto-oligosaccharides) from soybeans. Monash University rates soy milk as low-FODMAP only at restricted servings (100ml), with higher volumes exceeding GOS limits.
iMonash University specifies 100ml as the safe serving due to GOS content, but some practitioners recommend avoiding soy milk entirely during strict elimination phase due to individual sensitivity variability.
Low sodium (80-140mg per 8oz), low saturated fat, and naturally high protein (3-4g per 8oz). Fortified versions provide calcium and vitamin D. Excellent dairy alternative aligned with DASH. Choose unsweetened.
Provides plant-based protein and moderate carbs. Unsweetened versions are lower-glycemic. However, soy's omega-6 content and processing concerns create debate in Zone community. Fortified versions vary in micronutrient quality.
iDr. Sears has expressed caution about soy due to omega-6 content and potential phytoestrogen effects, preferring animal proteins and other plant sources. Some Zone practitioners accept soy milk as acceptable if unsweetened and fortified.
Excellent plant-based alternative with complete protein profile and isoflavones with potential anti-inflammatory effects. Low in saturated fat. Choose unsweetened varieties without additives. Well-supported in anti-inflammatory research.
Excellent plant-based protein (7-8g per 8oz), low fat, complete amino acid profile, easy to digest. Works well as beverage or in small portions. Unsweetened versions strongly preferred. One of the best non-dairy milk options for GLP-1 patients.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.