Soy shakes are a liquid protein source which can be useful for people who don't eat animal products, or those who are lactose-intolerant. Soy-based shakes are also used as meal replacements on certain diets for weight loss, or as a protein supplement if you're aiming to build lean muscle tissue. These types of shakes are available in many varieties and flavors, and the healthiness of each shake varies according to its ingredients. Consult a healthcare professional before making any significant changes to your diet.
Nutritional Information
Soy shakes come in many different varieties and serving sizes. The nutritional data for Lifescript Chocolate Soy Shake can be considered as representative of the commercial flavored soy shakes on the market. A single serving of this shake weighs 32 g and contains 120 calories. Also present are 3.5 g of fat, 1 g of saturated fat, 35 mg of cholesterol, 130 mg of sodium, 6 g of carbohydrate, 3 g of dietary fiber, 20 g of protein and 1 g of sugar.
Benefits
The nutritional profile of soy shake fits well with a low-carbohydrate, high-protein diet. A single serving of LifeScript chocolate soy shake, for example, contains only 2 percent of a typical adult's recommended daily intake of carbohydrates. Likewise, the sugar content of this type of shake tends to be low. The shake is roughly 90 percent fat-free, and therefore is a relatively lean source of protein. Based on a 2,000-calorie adult daily diet and a 50-g protein intake, a typical soy shake provides over a third of the protein you need in a day, while contributing less than 10 percent of your daily calorie intake.
Disadvantages
A single serving of Lifescript Chocolate Soy Shake contains more than 10 percent of an adult's recommended daily cholesterol intake. If you have high cholesterol, you should limit the amount of cholesterol consumed in your diet, including through soy shakes. The additional factor that the soy shake is a liquid may add a significant number of calories to your diet without you feeling the satiety or fullness associated with eating a solid meal.
Variables
The serving size of a soy shake will greatly alter its overall calorie and nutrient content. Additionally, the type of soy milk used as a base for the shake will change the nutritional profile of the shake. The USDA indicates that chocolate soy milk with added calcium and vitamins A and D contains 153 calories in a cup-sized serving. Non-fat soy milk, likewise fortified with calcium and vitamins A and D contains only 68 calories per cup. Artificial sweeteners in place of sugar will lower the overall calorie and carbohydrate content of a soy shake.
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