Drinking Unsweetened Soy Milk Makes You Gain Weight? Expert Reveals 'This Type' is a Trap

Many people choose unsweetened soy milk to supplement protein during fitness or fat loss, believing it has lower calories and is less burdensome than regular milk. However, nutritionist Cai Zhengliang warns that the fat content of unsweetened soy milk may not be as low as imagined, and some high-protein concentrated soy milks even have fat content close to whole milk. A 400ml bottle of concentrated soy milk with 2.5g of fat per 100ml will result in consuming 10g of fat, providing 90 kcal from fat alone. Cai Zhengliang pointed out in a Facebook post that regular whole milk contains about 3.5 to 4g of fat per 100ml, while low-fat milk contains about 1 to 1.5g. Commercial unsweetened soy milk typically contains about 1.5 to 2.5g, with some extra-concentrated soy milks exceeding 3g. In other words, the fat content of unsweetened soy milk can be higher than low-fat milk, especially high-protein concentrated soy milk, which uses more soybean raw materials, potentially increasing fat content along with protein. Why are there choices like whole, low-fat, and skim milk, but fewer low-fat soy milk products? Cai Zhengliang explained that milk fat can be separated using centrifugal technology to adjust fat content. Soybeans themselves contain about 18% to 20% fat. During the soy milk production process, some oil enters the soy milk through grinding and water addition, and the oil is finely dispersed, making separation relatively difficult. Therefore, most commercial products are distinguished by their sugar content and protein concentration.