Soy milk vs oat milk: which is better for prediabetes?

soy milk vs oat milk

Plant based milks are becoming more and more popular. But you may be wondering which is better to help control blood sugar levels – soy milk vs oat milk?

If you are debating adding either soy milk or oat milk to your grocery list, be sure to read on to see a registered dietitian’s opinion on which may be more beneficial for you.

Benefits of plant based milk

More and more people are beginning to see the benefits that a plant based diet may have on so many different aspects of health. Aside from finding alternatives to meat and poultry, dairy is one of the biggest categories of foods that can transition from an animal derived source to a plant based source.

Plant based milks like soy milk or oat milk can help avoid intake of saturated fats which are present in traditional cows milk. Saturated fat is one of the primary contributors to hardening of arteries, increasing cholesterol and development of heart disease.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 36% of Americans have lactose malabsorption. While not all these people will necessarily have negative symptoms, many people with lactose malabsorption will have lactose intolerance meaning they experience undesirable symptoms from consuming lactose. 

Lactose is the sugar that is found in animal derived milk products. Therefore, plant based dairy products can be an excellent alternative for people with lactose intolerance because there is no lactose present.

Health benefits of soy milk

As previously mentioned, plant based diets can help reduce the intake of animal derived saturated fats that can lead to cardiovascular disease. In contrast, they contain unsaturated fats, which can be heart protective.

Studies have shown that consumption of soy milk can help reduce bone loss in postmenopausal women. This is likely from the soy isoflavones which are a plant estrogen.

Including soy milk or other soy products have also been shown to reduce the risk of certain types of cancers including breast, prostate, or colon cancer.

What makes soy milk stand out nutritionally from other plant based milks is that there is a whopping 7 grams of protein per 1 cup serving. Sometimes people think that avoiding animal proteins will result in a difficulty to consume enough protein. But soy based products can easily prove that wrong!

When it comes to blood sugar control for prediabetes, soy milk can be a great addition to your diet or a replacement for cow’s milk because of the low carbohydrate content. One cup of unsweetened soy milk contains just 4 grams of carbohydrates!

Health benefits of oat milk

Oat milk can be a great alternative to people who do not drink cows milk for one reason or another. 

One of the aspects of oat milk that makes it stand out when comparing soy milk vs oat milk is that the oat milk contains 2 grams of fiber per one cup. A diet rich in fiber can help not only keep blood sugar levels under control but can also promote heart health.

How blood sugar levels are affected

When comparing soy milk vs oat milk, there is a greater amount of protein in the soy milk. This can be advantageous when working to keep blood sugar levels within a normal range. Protein, similar to fat and fiber, helps to slow the absorption of sugars into the bloodstream. 

There are varieties of all milk – cows milk, oat milk, almond milk, soy milk etc – that contain added sugars. When shopping for milk, always look for the unsweetened option. Added sugars should be avoided in all beverages as much as possible as they can easily increase blood glucose levels.

Should you make the switch?

When looking at soy milk vs oat milk, it is hard to say that one is better than the other. They both have excellent benefits and would make a great addition to most peoples diet.

Another factor that should be taken into consideration is the taste of soy milk vs oat milk. If someone likes the flavor of one over the other, that may be a great deciding factor.

Lastly, if someone is deciding on soy milk vs oat milk and is currently following a plant based diet, it should be noted that soy has a higher protein content. Someone may choose soy milk over oat milk because of the higher protein content. 

In conclusion

When comparing soy milk vs oat milk both can be a great option as a dairy alternative when it comes to helping manage prediabetes.

If you want to learn more about how to start following a plant based diet be sure to check this out!

Leave a Comment

Your email address will not be published. Required fields are marked *