The best time of the day to drink soy milk for weight loss is at breakfast, as it regulates appetite. Also, great times to drink soy milk for a lean body and good health are after exercise or at dinner.
Is soy milk good for weight loss?
Firstly, soy milk is good for weight loss because it has fewer calories than cow’s milk. Actually, soy milk has almost 50% fewer calories than cow’s milk! A glass of soy milk has only 103 calories.
We lose weight only when we consume fewer calories than we burn.
Not all soy products are low in calories, though. We should consume them in moderation. Despite their high calorie content, soy milk, tofu and other soy foods support weight loss.
The best time to drink soy milk is at breakfast
One of the best times of the day to drink soy milk for weight loss is in the morning. As soy milk is an excellent dietary source of protein, it can keep us full for many hours with only a few calories!
A glass of soy milk contains about 7 grams of high-quality complete vegan protein! Foods rich in protein, fiber, and water have the highest satiating effect.[1,2]
So, you should combine soy milk with fiber-rich foods like oats. Eating a bowl of oatmeal with soy milk at breakfast is particularly beneficial for weight loss. It’s one of the most filling breakfasts you can have! Another great alternative for a super-filling breakfast is oats with Greek yogurt.
Additionally, you could add a scoop of soy protein isolate to your soy milk to skyrocket the protein content of your favorite beverage! A high-protein diet is essential for preserving lean body mass while dieting.
Soy milk or cow’s milk for breakfast?
Cow’s milk is also rich in protein. A glass provides more than 8 grams of protein. Most noteworthy, cow’s milk has high-quality protein. It’s bioavailable and contains all essential amino acids.
However, cow’s milk is particularly high in saturated fatty acids. High consumption of saturated fat can significantly increase the risk of heart disease and stroke. According to the American Heart Association, we shouldn’t consume more than 13 grams of saturated fat a day.[3]
A glass of 2% milk contains 2.7 grams (20% DV) of saturated fat, while a glass of whole milk contains 4.6 grams (35% DV) of saturated fat.
Cow’s milk, cheese, butter, meat, and fried foods are the main dietary sources of saturated fat in the standard Western diet.
On the other hand, soy milk consists mainly of polyunsaturated fatty acids, which are beneficial for the heart when eaten in moderation.
Moreover, most soy milks are particularly rich in calcium, iron, and vitamin B12. Hence, soy milk could be a great plant-based alternative to cow’s milk.
You can find a wide variety of soy and other plant-based milks on Amazon.
Drink soy milk after exercise
Another great time to drink soy milk is after strenuous exercise. Protein in soy milk help build muscle mass and promote recovery, while electrolytes in soy milk hydrate athletes better than water!
Protein
Every post-workout meal should be rich in protein. Even endurance athletes need to consume protein after a race. Protein consumption after exercise maximizes glycogen synthesis and reduces muscle recovery time. Also, it’s essential for building muscle mass.
You could add soy milk or soy protein isolate to your post workout smoothie.
Hydration
Moreover, soy milk can hydrate the body after strenuous exercise. Soy milk is pretty rich in electrolytes. A glass of soy milk contains:
- calcium, 388 mg (38% DV)
- potassium, 295 mg (8.6% DV)
- magnesium, 44 mg (10% DV)
When we sweat, we lose more than water. We lose electrolytes as well. The main electrolytes are sodium, chloride, potassium, magnesium, and calcium. Athletes can get high amounts of sodium and chloride from table salt (also called sodium chloride)!
Benefits of drinking soy milk before bed
In addition, a great time to drink soy milk is before bed. Drinking soy milk at night might help you sleep! Soy is packed with minerals that improve sleep quality.
Short sleep duration, insomnia, or other sleep disorders have been linked to increased risk of weight gain, diabetes, and cardiovascular disease.[4]
You could consume tofu and other soy foods for dinner as well. Whole soy foods are rich in minerals that support a good night’s sleep.
