Soy yogurt is a good alternative to regular yogurt according to many people. We are also seeing more and more different types of soy yogurt coming into the shops. But why is this plant-based option so popular?

In this article we explain what soy yogurt is, we look at the nutritional values, how healthy it is and we give tips on how you can incorporate it into your diet.

We also have a nice recipe for you, because you can easily make your own soy yogurt!

So from now on you can also choose this plant-based option if you fancy a yogurt!

What is soy yogurt?
Soy yogurt is a vegetable yogurt made on the basis of soy milk. Soy milk – or rather soy drink, because it is not real milk – is made from soybeans.

So no animal milk is processed in soy yogurt. This makes it suitable for vegans, people who are lactose intolerant or people who cannot or do not want to eat animal dairy for any other reason.

A plant-based alternative such as soy yogurt is not only healthy and tasty, but also sustainable. More about this in a moment.

Other plant-based alternatives to cow’s milk yogurt are almond yogurt, coconut yogurt or oat-based yogurt.

How is soy yogurt made?
Soy yogurt is made from soy milk. Soy yogurt is a fermented product, just like yogurt made from cow’s milk.

The lactic acid bacteria Lactobacillus bulgaricus and Streptococcus thermophilus are added to the soy milk. These bacteria convert sugars into lactic acid.

This gives the soy milk a slightly sour yogurt taste and a thicker and smooth texture.

How does it taste?
A good soy yogurt is nice and creamy. Not too sweet but not overly sour either. It is a versatile and nutritious product that can be used in all directions.

There are many different types of soy yogurt for sale: unsweetened, sweetened or flavored. Usually a fruit flavor, such as mango or blueberry, but also, for example, vanilla. However, the sweetened or flavored varieties often contain a lot of sugar.

We recommend a natural soy yogurt without additives. They contain much less sugars and also fewer calories. An unsweetened natural soy yogurt is the purest form to which you can add all kinds of tasty things yourself.

Also nice: soy yogurt is sustainable
Research shows that the production of a glass of cow’s milk produces about three times as much CO2 emissions as the production of a glass of soy milk (1). Soy milk is the basis of soy yogurt, so that’s a great start!

In addition, according to Stichting Natuur en Milieu, soy yogurt comes out on top compared to other types of yogurt when it comes to impact on the environment and animal welfare. This is because no forest clearing for cultivation has taken place for soy consumed by humans.

More and more people also want to take people, animals and the environment into account in their diet. This is sustainable food. Yogurt made from soy is a good option.

Do you think sustainable food is a good idea and do you want to know more about it? We are happy to tell you more about how you can make your living and eating pattern more sustainable.

Nutritional values ​​of soy yogurt
Soy is one of the best sources of vegetable protein. The nutritional values ​​of unsweetened soy yogurt per 100 grams (2):

Calories 66
Fat 1.8 grams
Saturated fat 0.2 grams
Unsaturated fat 1.6 grams
Protein 2.6 grams – 5% of the RDI
Carbohydrates 9.7 grams – 3% of the RDI
Vitamin E 13.2 milligrams – 22% of
the RDA
Vitamin D 55 IU – 13% of the RDI
Is soy yogurt healthy?
It depends on. The sweetened or flavored varieties contain a lot of sugars. So you better not take it. If you opt for the unsweetened variety, that is a better choice.

In any case, soy yogurt contains a lot of protein and has a low glycemic index. This makes it suitable for a low-carbohydrate diet.

Where to buy?
In the past you had to go to the health food store, but nowadays soy yogurt is for sale at almost all large supermarkets, including the unsweetened variety (which is the most natural). You even see that more and more private brands offer unsweetened soy yogurt. Very nice for your wallet!

Make your own soy yogurt
If you like it, you can also make your own soy yogurt from soy milk. For this basic recipe you will need:

1 liter of soy milk
4 tablespoons yogurt starter (available in the store) or 4 tablespoons of a good quality soy yogurt that you have saved or 4 tablespoons water kefir starter (if you want to go for completely plant-based)
Pan
Thermometer (you must be able to accurately measure the temperature)
Yogurt maker or thermos or oven
Preparation:

Bring the soy milk to the boil in a saucepan and then let it cool down again to a minimum of 41 but a maximum of 45 ° C.

Measure the temperature carefully with the thermometer. If the milk is too warm, the starter will not be able to do its job properly.

Stir the four tablespoons of starter or preserved yogurt into the milk and mix well. The starter or yogurt contains the (milk) acid bacteria that convert the milk into yogurt.

Yogurt machine: put in the warm milk, put the lid on and turn it on. The device does the rest!
Thermos bottle: add the yogurt and close it tightly.
Don’t have a yogurt maker or thermos? Then put the milk in the oven at a temperature of 41 to 45 ° C.
After about 8 to 10 hours, as the yogurt solidifies, it should start to cool. Pour the still slightly grainy but already thicker yoghurt milk into a bottle or several small bottles and put it in the refrigerator. The yogurt thickens there.

Once cooled, your homemade soy yogurt is ready. Now you can use it in a recipe or eat it as it is. Enjoy it!

Has the yogurt turned out too thin? Then there are two things you can do next time:

Conclusion
Soy yogurt is a good alternative to cow’s milk yogurt. If you have or want to follow a plant-based diet, it is a healthy source of protein. As a result, soy yogurt also fits well in a low-carbohydrate diet.

Use our tips to replace dairy or to let it sit for a day every now and then. That is better for the world around us and also good for the variety in your diet!

Do you want to know and learn more about fresh, natural and healthy food, make sure you get enough nutrients and get rid of your excess body fat right away? Then take a quick look at one of our programs.