Soy Milk: Can It Help Increase Weight?

In recent years, many people have looked for plant-based alternatives to cow’s milk due to claims that these options are healthier and more environmentally friendly. Among these alternatives are almond milk, hazelnut milk, and soy milk. Here’s my experience with soy milk for weight gain.

By: Rima Lama Bazi’ & Iman Mohamed

What is Soy Milk and What Does It Contain?

Soy milk is a plant-based drink made from soybeans and water, without any animal dairy. Traditionally, it is prepared by soaking soybeans overnight and then grinding them with water. According to the USDA, 1 cup of soy milk contains:

• Water – 220 g

• Protein – 6.34 g

• Fat – 3.59 g

• Fiber – 0.49 g

• Carbohydrates – 12 g

• Calcium – 300 mg

• Iron – 1.02 mg

• Magnesium – 36.6 mg

• Sodium – 115 mg

• Riboflavin – 0.449 mg

• Vitamin B12 – 2.07 µg

When compared with cow’s milk, soy milk contains higher amounts of some nutrients, including calcium, iron, magnesium, sodium, riboflavin, and vitamin B12. Cow’s milk, on the other hand, has more potassium and phosphorus.

Does Soy Milk Help Gain Weight?

Soy milk may help increase weight in certain cases, but its effect depends on how it is consumed and the overall diet. If included in a calorie-rich diet, soy milk can support weight gain because:

• High-quality plant protein: Helps build muscle and increase lean body mass, especially when combined with exercise.

• Healthy fats: Especially in full-fat or unsweetened varieties, adding calories to the diet.

• Customizable for more calories: Can be mixed with oats, honey, peanut butter, or bananas for a high-calorie drink.

Best Times to Drink Soy Milk for Weight Gain

• Morning with breakfast

• As a snack between meals

• After exercise

• Before bed (optional): A small cup of full-fat soy milk before sleep can help feed muscles overnight, especially when combined with nuts or oats for extra calories.

How to Use Soy Milk for Weight Gain

• Drink soy milk daily, not occasionally.

• Pair with high-calorie, protein-rich foods for effective weight gain.

• Examples:

  • Add to oatmeal, protein breakfast, or smoothies for calories and protein.

  • Mix with banana or peanut butter as a snack.

  • Blend with protein powder, bananas, or oats post-workout for a high-protein, high-carb shake.

Personal Experience

Hanaa shares:

"Soy milk has many benefits, but it doesn’t increase weight on its own because its calories are moderate. I found that it doesn’t mimic the metabolic hormone leptin, which signals fullness to the brain. The only effective way to gain weight with soy milk is to mix it with high-calorie ingredients like raw nuts and dried fruits."

Benefits of Soy Milk

If you’re considering soy milk as a dairy alternative, here are some benefits:

• Supports women’s health after menopause: Isoflavones in soy help maintain estrogen levels, alleviating hot flashes and other symptoms.

• Reduces cholesterol: Helps lower heart disease risk by preventing fatty deposits in arteries.

• High in protein: 1 cup provides 6.34 g of protein and contains all nine essential amino acids.

• Rich in calcium and iron: Supports bone health and proper oxygen transport in the body.

• Lactose-free: Safe for people with lactose intolerance, avoiding nausea, vomiting, diarrhea, or cramps.

Soy milk can be part of a healthy diet and help with weight gain when paired with calorie-rich foods and regular meals. By itself, it’s nutritious but moderate in calories.