**1. Soy Milk Can Be a Good Choice, But…**
Soy milk is a plant-based beverage made from soybeans and can be a good alternative to cow’s milk for people with diabetes who are lactose intolerant or vegan. This is because it contains high-quality protein and unsaturated fatty acids. However, the idea that one can drink ‘any type’ of it without concern is very dangerous.
**2. You Must Choose ‘Unsweetened Soy Milk’**
Most soy milk products sold in the market have large amounts of sugar, high-fructose corn syrup, and artificial flavors added to mask the beany taste and improve flavor.
– **The Pitfall of Sweetened Soy Milk:** Such ‘sweetened soy milk’ products often contain more than 10g of sugar per pack (about 190ml). Since this is simple sugar, it raises blood sugar quickly and steeply.
– **Unsweetened Soy Milk:** People with diabetes must check the nutrition facts label and choose ‘unsweetened soy milk’ or ‘no sugar added soy milk’ with a sugar content close to 0g.
**3. Unsweetened Soy Milk: How Much to Drink?**
– **Check Carbohydrates:** Even unsweetened soy milk contains carbohydrates from the soybeans themselves (about 4-5g per pack). This is less than cow’s milk (about 10g), but it still affects blood sugar.
– **Portion Control:** Consuming about one pack a day as a snack is appropriate, and it should not be drunk like water.
Summary: Soy milk can be a healthy beverage for people with diabetes only when you choose an ‘unsweetened’ product. The habit of checking the ‘sugars’ content on the nutrition facts label when buying products is very important.
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