One cup of unsweetened, plain soy milk contains about 90 calories. While many people enjoy the sweetness of chocolate soy milk, it contains more calories than plain soy milk -- around 153 per cup.
Soy milk is a superior choice over dairy milk for those who are counting their calories. A single cup of whole milk contains 146 calories. About 70 of those calories stem from fat.
Soy milk has fewer calories per cup than even 2 percent milk. The average cup of 2 percent milk contains about 122 calories, reports the Fat Secret website. Forty-three of those calories are from fat.
What Are the Benefits of Silk Soy Milk?
Silk soy milk is an alternative to dairy milk and has many benefits. Unlike dairy milk, Silk soy milk contains no lactose, making it a better alternative if you are lactose intolerant. Silk soy milk is also very low in fat and calories and high in many essential vitamins and minerals.Silk soy milk is 100 percent cholesterol free and very low in saturated fat. One glass of Silk Vanilla contains 6.25 g of soy protein. A daily intake of 25 g of soy protein may reduce your risk of heart disease.
If you are trying to lose weight or maintain a healthy weight, the Mayo Clinic suggests you keep your calories and fat intake low. Choosing a milk alternative with lower fat content and calories is one suggestion from the Mayo Clinic.
Silk soy milk is lower in calories than 1 percent dairy milk. Silk Light Vanilla only has 80 calories per glass whereas 1 percent dairy milk contains 110 calories. The fat content in Silk Light Vanilla is also lower, at 3 percent of recommended daily value. One percent milk's fat value is 4 percent of the recommended daily value.
Lactose intolerance refers to the inability to digest the milk sugar in dairy products. While lactose intolerance is not usually serious, it can be uncomfortable. If you are lactose intolerant you will experience one or all of the following symptoms after drinking dairy products: diarrhea, nausea, abdominal cramps, bloating or gas. The Mayo Clinic recommends limiting dairy products containing lactose if you are lactose intolerant.
Silk soy milk is 100 percent lactose-free. People who are lactose intolerant can drink Silk soy milk without feeling discomfort and still get as much calcium as they would from dairy milk.
Silk soy milk is also a good source of Omega-3 essential fatty acids. Omega-3 fatty acids are found in many foods, like soybeans. Omega-3 fatty acids play a role in better health and can reduce risk of heart attacks, strokes and death for people suffering from cardiovascular diseases.
Omega-3 fatty acids may relieve symptoms of rheumatoid arthritis, but the studies conducted did not measure the effects past three months.
Silk Light Vanilla soy milk is also high in vitamins and minerals. One glass, 240 mL, contains the following percentages of daily recommended value for vitamins and minerals: vitamin A, 50 percent; calcium, 30 percent; iron, 6 percent; vitamin D, 30 percent; riboflavin, 30 percent; folate, 6 percent; vitamin B12, 50 percent; magnesium, 10 percent; zinc, 4 percent; selenium, 8 percent.
Does Soy Milk Offer the Same Benefits as Milk in Terms of Weight Loss?
Every calorie you can trim from your diet matters if you're trying to lose weight -- especially the "liquid calories" you may tend to ignore. Soy milk and milk can offer similar benefits in terms of weight loss, if you know the right type of milk to choose. Because calories ultimately matter the most, reading the Nutrition Facts panel on the milk's container is a must.If you're cutting calories, selecting healthy, low-sugar, low-fat drinks helps you trim down. Soft drinks like soda pop can contain 150 calories per every 12 oz. Fruit juice gives you essential vitamins and minerals, but it's still high in sugar and may have just as many calories as your average cola. Milk and soy milk fall under beverages that provide you nutritional benefits -- however, these also can be high in calories. Water is touted as the beverage of choice for dieters. Milk or soy milk can be a part of a healthy, reduced-calorie diet, as long as you drink them in moderation.
An 8-oz. glass of whole milk gives you 150 calories, the same number you'd get if you drank a regular 12-oz. cola. The same serving of 1 percent low-fat milk and nonfat milk gives you 100 and 90 calories, respectively. An 8-oz. serving of regular soy milk has 100 calories; regular light soy milk has only 60. However, beware of the added calories in flavored soy milks: 8 oz. of regular chocolate-flavored soy milk has around 140 calories, almost as many as you'd get if you were drinking whole milk.
Light soy milk has the lowest number of calories compared to regular soy milk and even nonfat milk. The nutritional benefits of these two beverages are markedly similar. An 8-oz. glass of milk gives you 8 g protein, compared to light soy milk, which gives you 6 g. Both drinks give you 30 percent of your daily value, or DV, for calcium and 10 percent of your DV for vitamin A based on a 2,000-calorie diet. Soy milk gives you slightly more vitamin D -- 30 percent of your DV, compared to skim milk, which gives you 25 percent. Nonfat milk has no dietary fat, which is a healthful feature of the beverage; however, light soy milk delivers 1.5 g heart-healthy polyunsaturated and monounsaturated fat. When consumed in moderation, these dietary fats can decrease high blood cholesterol and reduce your risk for heart disease.
The Harvard School of Public Health does recommend soy milk as a possible substitute for cow's milk, if your goal is to obtain calcium from your diet. Weight loss is all about successfully managing calorie intake and expenditure so you don't consume more calories than you use. Every pound of body fat you need to lose represents 3,500 calories. If you want to lose 1 lb. of weight each week, create a daily calorie deficit of 500, either by shaving calories from your diet or burning them off through physical activity. Fitness experts recommend doing both.
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