Light Soymilk

One of the new recommendations of the Dietary Guidelines is to eat more plant proteins in place of animal options. So instead of the meats, poultry and dairy products we should be eating more beans, nuts and seeds and whole grains to get plant-based proteins.

I don’t want to admit this but I rarely eat beans. And it’s not because I don’t want to… it’s just that Craig Hates Beans. He won’t go anywhere near beans– unless they’re chickpeas that have been processed into hummus.

That leaves me with little opportunity to get the protein, fiber, antioxidants and other unique plant-based nutrients found within beans, including soybeans.  I also have a strong family history of heart disease, so having soyfoods in my diet is also recommended to keep sat fat low and to obtain soy’s heart health benefits.  Research with soyfoods show that they do lower LDL-cholesterol and they have a good ratio of omega-3 fatty acids to omega-6s.

Because I’m athletic and lift a lot, I need to have plenty of protein (but am not a big animal protein eater) so soymilk is a great way for me to get more plant protein in my diet. So, at any given time, there is always a  half-gallon of Silk Light Original in my refrigerator.  It has just 60 calories for 8 ounces and is fortified with calcium, vitamin D and the same standard nutrients in regular milk. I like that has 30 calories less per serving that skim milk, and to me, I actually really like the taste of soymilk. In fact, when I have tea or a latte without soymilk, it taste a bit off to me.  (The opposite from the way I used to be.)

Silk Light Nutrition Facts

Per 8 ounces

60 calories

1.5 gram fat (0 gram sat fat)

6 grams protein

4 grams sugar

30% DV for calcium and vitamin D

Fortified with B2 and B12

Compared to skim milk: 90 calories, 0 grams fat, 12 g sugars, 9 grams protein, 30% DV calcium, 25% DV vitamin D


  1. Zac King says

    Have you read the China Study? Dr. Campbell basically provides the references to his studies in China and through out his career showing the link of most western disease to be animal based protein. I have read many critiques on his work however, and I do not believe a complete elimination of animal based protein should be made. I have lowered my animal based proteins significantly. Soy is another controversial subject, but from what I have read the hormonal/estrogen affects of soy are minimal if any in some cases. I love soy milk, but I do go the anti-enrichment route. A balanced diet of fresh whole foods that limits no specific nutrient usually takes care of any deficiencies, and another reason is that I just do not agree with the whole enrichment idea, since it initially came about around the 40s when pellagra deficiency was a big deal and they started enriching foods with extra niacin and other nutrients that should be found in abundance in a proper diet. Once I start stopping I can not stop lol. Love the site, it is growing strong!

  2. says

    The good news is that with these simple makeovers .you dont have to find new foods to serve on Super Bowl Sunday..By Holley Grainger M.S. RD.Beefy.Chili.People love chili because it s a meal that feeds a hungry crowd. .Loaded.Nachos Stacked atop a mound of fried tortilla chips .nachos piled with fatty ground beef cheese sauce refried beans.and sour cream can weigh in at over 1200 calories and 74g fat..Reduce the calories by 700 and the fat grams by 50 with some simple.substitutions that still pack in the classic.flavors..Makeover Tip Before you.take a time out on nachos try this version with equally delicious.flavor that won t leave you feeling overly full before the end of.the first quarter.

  3. says

    ..In separate presentations researchers from the Netherlands report that vitamin D supplements reduce fracture risk only in the presence of additional calcium a new study finds vitamin D deficiency is widespread among European women and researchers from California add to a growing consensus that high protein foods also promote bone health. While the protective effects of calcium and vitamin D have been repeatedly demonstrated the role of dietary protein is less clear. Some studies suggest too much protein heightens fracture risk in part by causing calcium to leach from the bones.

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