Is Soy Yogurt Healthy?
An average supermarket has many different yogurt and cottage cheese varieties. There are also many plant-based variants. But are they healthy? In this article we will discuss soy yogurt. What are the health benefits of soy yogurt? And is it really better than yogurt made from cow’s milk?
Is soy yogurt healthy?
We can argue at length about whether soy yogurt is healthy, but the simple answer is: yes. Many plant-based yogurts are not much healthier than cow’s milk yogurt in terms of nutritional values and nutrients, but soy yogurt is.
Soy yogurt is comparable to cow’s milk yogurt in terms of protein, but has much fewer unhealthy saturated fatty acids. The fats in soy milk are mainly healthy unsaturated fats. Studies show that this type of fat is good for cholesterol [1].
A review (critical assessment) of 11 studies also shows that the isoflavones in soy can not only lower bad cholesterol (LDL cholesterol), but can also lower blood sugar levels.
RESUME
Soy yogurt – a plant-based version of traditional yogurt – is healthy.
What exactly is soy yogurt?
Soy yogurt is a plant-based yogurt made from – you guessed it – soy beans. These are processed into soy milk, a plant-based milk. No animal milk is used for the production of soy yoghurt. Therefore, people who are lactose intolerant, have a cow’s milk protein allergy or are vegan can simply eat this yogurt.
Because no animals are used to produce soy yogurt, it is a lot more sustainable than yogurt made from cow’s milk (or “regular yogurt”) or goat’s milk. And what’s more, there is no animal suffering.
Just like cow’s milk yogurt, soy yogurt is also a fermented product. Certain bacteria are added to soy milk that cause fermentation: they convert sugars into lactic acid. This gives the stuff a yogurt-like taste and a thicker, smooth texture.
RESUME
Soy yogurt is created when soy milk – made from soy beans – is fermented with certain bacteria. This creates a product with a yogurt-like taste and a thick, smooth texture. It is one of the many plant-based variants of yogurt.
The nutritional value of soy yogurt
Because many people use soy yogurt as an alternative to cow’s milk yogurt, we compare the nutritional value of soy yogurt with cow’s milk yogurt.
| 100 grams soy yoghurt, unsweetened 3 | 100 grams of full-fat cow’s milk yogurt | |
| Energy | 47 kilocalories | 56 kilocalories |
| Fat | 2.3 grams | 2.7 grams |
| Of which saturated | 0.3 grams | 1.8 grams |
| Carbohydrates | 0 grams | 3.4 grams |
| Of which sugars | 0 grams | 2.7 grams |
| Fibers | 1 gram | 0 grams |
| Egg white | 4 grams | 3.8 grams |
| Salty | 0.3 grams | <0.1 grams |
You see that soy yogurt contains fewer calories, fat (mainly unsaturated fat) and sugars than cow’s milk yogurt and slightly more proteins. It also contains a small amount of fiber, unlike cow’s milk.
If you follow a (low-carb) diet, it is better to eat soy yogurt than animal yogurt.
RESUME
Soy yogurt contains fewer calories, fats and sugars than cow’s milk yogurt and slightly more protein. It also contains fiber, unlike cow’s milk yogurt.
The nutrients in soy yogurt
Let’s also compare the nutrients of soy yogurt with those of cow’s milk.
| Nutrient | 100 grams of soy yoghurt | 100 grams of full-fat cow’s milk yogurt | Recommended Daily Allowance (RDA) |
| Potassium | 70 mg | 159mg | 3500 mg |
| Calcium | 120 mg | 145 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 50 mg | 12 mg | Men 350 mg Women 300 mg |
| Iron | 0.3mg | 0 mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 0 µg | 2 µg | 70 µg |
| Vitamin A | 10 µg | 30 µg | Men 800 μg Women 680 μg |
| Vitamin D | 0.8 µg | 0 µg | 10 μg>70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 0 mg | 0.1 µg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.02mg | 0.02 μg | 0.1mg |
| Riboflavin (vitamin B2) | 0 mg | 0.17 µg | 1.6mg |
| Vitamin b 6 | 0 mg | 0.03 μg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 14 µg | 13 μg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0.38 µg | 0.22 μg | 2.8 μg |
| Niacin | 0 mg | 0.1 µg | 16 mg |
| Vitamin C | 0 mg | 0 µg | 75 mg |
| Iodine | 0 µg | 15 µg | 150 μg Pregnant and/or lactating women 200 μg [3]. |
You see that soy yogurt scores better than cow’s milk yogurt in some areas and slightly worse in some areas.
For example, soy yogurt contains less potassium and slightly less calcium, but much more magnesium and vitamin B12. B12 and calcium are often added to soy yogurt to make it healthier.
RESUME
Soy yogurt contains a lot of magnesium and vitamin B12.
The health benefits of soy yogurt
Soy yogurt offers a number of health benefits. We explain them.
Soy yogurt contains a lot of protein
Soy yogurt is extremely rich in protein. Proteins are an important building block of our body. Proteins consist of amino acids, the building blocks of our body.
They help to maintain your muscle tissue, for example when you lose weight. If you do a lot of strength sports, they help with muscle building. They help you recover during illness.
Proteins also help you maintain weight. They make you feel full.
Low glycemic index
Soy yogurt contains few sugars, also called fast carbohydrates. So it is slowly absorbed by your body. We also say: this food has a low glycemic index.
Food with a low glycemic index causes your blood sugar level to rise less quickly. A more stable blood sugar level is healthy and it helps you feel full for longer.
Make sure you choose the unsweetened variant. Sweetened soy yogurt has added sugars, which is not very healthy.
RESUME
Soy yogurt contains a lot of protein and has a low glycemic index. Soy yogurt helps with muscle maintenance and building. It can also help you prevent spikes in blood sugar levels.
Soy yogurt is better for the planet and animals
There are misconceptions that the Amazon is being cleared to produce soy yogurt, but in reality the soy used for soy yogurt is often grown locally in Europe and North America.
However, this does not mean that global soy production does not pose environmental problems.
A significant portion of global soy production, mainly used for animal feed such as dairy cows, is imported from countries where deforestation, including the clearing of primary and tropical forests, is a major problem.
That’s why it’s important to pay attention to the origin of the soybeans when choosing your soy yogurt and, if possible, choose sustainable brands that are committed to responsible agricultural practices.
In addition, the production of one glass of cow’s milk emits three times as much CO2 as soy milk.
So do you like to eat a bowl of yogurt in the morning and do you think a livable world and animal welfare are important? Then soy yogurt is an excellent choice. Even if you occasionally choose soy yogurt instead of yogurt made from animal milk, you are already making a contribution.
RESUME
Do you think sustainability and animal welfare are important? Then it is better to choose soy yogurt than animal yogurt. Fewer tropical forests are cut down for the production of soy yoghurt, CO2 emissions are lower and there is no animal suffering.
Does soy yogurt help with weight loss?
Soy yogurt contains little fat and is naturally low in calories. There are also few fast carbohydrates in soy yogurt.
Choose unsweetened soy yogurt if you want to lose weight. And especially if you follow a low-carb diet.
Conclusion
Soy yogurt is a healthy, plant-based yogurt. It is made from fermented soy. This gives it a yoghurt-like taste, texture and thickness.
Yogurt contains few calories, fats and sugars and a lot of proteins. So it is a good alternative to “regular yogurt”. Especially if you want to lose weight.
Moreover, soy yogurt is better for our planet and does not involve animal suffering during its production.
