Is Soymilk a Whole Food? Examining Processing and Nutritional Value

December 24, 2025 •

3 min read

While raw soybeans are unequivocally a whole food, the production of soymilk involves soaking, grinding, and filtering out the insoluble fiber. This significant processing raises the common question: is soymilk a whole food?

Quick Summary

Commercially produced soymilk is not a whole food because its multi-stage manufacturing alters the original soybean's composition, removing fiber and often adding sweeteners or stabilizers. Homemade versions are more minimally processed, but still not the entire food.

Key Points

Processing Matters: Commercial soymilk is not a whole food due to its multi-stage manufacturing process, which removes the fiber-rich pulp of the soybean.
Not the Whole Bean: By definition, a whole food is consumed in its natural, unrefined state; soymilk, whether homemade or store-bought, lacks the whole soybean's insoluble fiber.
Read the Label: Commercial soymilk often contains added sugars, oils, salts, and thickeners, further differentiating it from a true whole food.
Homemade is a Better Option: Making soymilk at home results in a product that is minimally processed and free of unwanted additives, though it's still not the whole food.
Nutritionally Sound (with Caveats): Despite its processing, unsweetened, fortified soymilk is a nutritious, protein-rich drink, but it is important to be mindful of added ingredients.
A Spectrum of Soy: Soy products exist on a processing spectrum, from whole edamame to isolates used in ultra-processed foods, with soymilk falling in the middle.
Consider Your Dietary Goals: If your primary goal is a strictly whole food, plant-based diet, then whole soybeans or edamame are better choices than soymilk.

What Defines a Whole Food?

At its core, a whole food is a food that is unprocessed or minimally processed, existing in a form as close to its natural state as possible. The key characteristic is that it retains its full complement of nutrients, including fiber, vitamins, minerals, and antioxidants. Examples include fresh fruits, vegetables, and legumes like whole soybeans. The goal of a whole food, plant-based diet is to consume these nutrient-dense foods to maximize health benefits and reduce chronic disease risk. Processing, while not inherently bad (as seen in freezing or pasteurization), moves food away from this ideal by potentially stripping nutrients or adding unwanted ingredients.

The Journey from Soybean to Soymilk

The transformation of a whole soybean into the milk-like beverage involves several crucial steps that fundamentally change its nature. This manufacturing process moves it beyond the minimal processing threshold of a true whole food.

Here is a simplified overview of the process:

Soaking: Dried soybeans are soaked in water for several hours to rehydrate them.
Grinding: The soaked beans are wet-ground with additional water to create a slurry.
Heating: The slurry is heated to inactivate enzymes and remove the characteristic 'beany' flavor.
Filtering: This is a key step where the insoluble fiber, known as okara, is separated and removed, leaving behind a smooth liquid base.
Fortification and Formulation: For commercial products, the liquid is fortified with vitamins (like B12 and D) and minerals (calcium). Additives such as sugar, salt, thickeners, and flavorings are often introduced at this stage to improve taste and texture.
Homogenization and Sterilization: The product is homogenized to create a consistent texture and then sterilized (often using ultra-high temperature, UHT) for a longer shelf life.

Homemade vs. Commercial Soymilk: A Spectrum of Processing

Not all soymilk is created equal. The level of processing is the major differentiator. Homemade soymilk is much closer to a minimally processed food, as it contains only soybeans and water, without the stabilizers and added sugars found in many store-bought varieties. The main process step is still the filtering of the fiber, which prevents it from being a whole food. In contrast, commercial soymilk is a formulated, highly standardized product. The inclusion of additives and its intensive processing moves it definitively away from the whole food category.

Comparison Table: Whole Soy vs. Soymilk


Feature	Whole Soybeans	Homemade Soymilk	Commercial Soymilk
Processing Level	Unprocessed	Minimally processed	Moderately to Highly processed
Primary Ingredients	Soybeans	Soybeans, Water	Soybeans, Water, Additives
Fiber Content	High	Low (Fiber removed)	Low (Fiber removed)
Natural Nutrients	All original nutrients (macro and micro) intact	Retains most water-soluble nutrients from the bean	Original nutrients may be reduced or supplemented
Added Ingredients	None	None	Common additions include sugar, oil, salt, thickeners, and fortifiers
Best For	Maximizing fiber intake and overall nutrition	Controlling ingredients and avoiding additives	Convenience, fortified nutrition

What Does This Mean for Your Diet?

Just because soymilk is not a whole food doesn't mean it isn't healthy. Soymilk, particularly unsweetened and fortified varieties, remains a highly nutritious, protein-rich alternative to dairy. It's significantly lower in saturated fat than whole cow's milk and can be an excellent source of calcium and Vitamin D. The critical takeaway is to be a savvy consumer. Read the ingredient list and nutrition label to choose products with the least added sugar and other additives. Some brands offer unsweetened versions that are much closer to the homemade ideal.

Conclusion

In conclusion, based on the definitions of food processing, commercial soymilk is not a whole food because it has been altered significantly from its original state, notably through the removal of fiber and the addition of other ingredients. While homemade soymilk is a much closer analog to a minimally processed food, the filtering process still disqualifies it from being a true 'whole food' in the strictest sense. Nonetheless, this does not diminish its nutritional value, especially for those seeking a plant-based, protein-rich beverage. The key lies in making informed choices by selecting products with minimal additives to enjoy the health benefits soymilk has to offer.

For more in-depth information on whole food diets, Forks Over Knives offers an excellent beginner's guide to a whole-food, plant-based diet.

Frequently Asked Questions

Soymilk is not a whole food because its production involves significant processing, including the removal of insoluble fiber (okara) and often the addition of sugars, oils, and stabilizers. It is not the whole, intact soybean.

No, even homemade soymilk is not a whole food in the strictest sense because the process of straining separates and removes the fibrous pulp (okara) from the final beverage. However, it is a minimally processed and healthier alternative to many commercial versions.

Minimally processed soy foods, like tofu or homemade soymilk, have undergone little modification from their original state. Ultra-processed soy foods, such as certain meat alternatives or protein isolates, are industrial formulations made from extracted soy components with many additives.

Most commercial soymilk contains very little, if any, dietary fiber, because the insoluble fiber from the soybeans is filtered out during processing. This is a key difference between drinking soymilk and eating whole soybeans.

Yes, soymilk is a nutritious plant-based drink. Fortified, unsweetened versions are a good source of high-quality protein, calcium, and vitamin D, and are low in saturated fat. Its nutritional profile is comparable to dairy milk in some aspects.

Okara is the fibrous pulp or sediment that remains after soybeans are ground and filtered to make soymilk. It is a byproduct of the process and contains the insoluble fiber from the original whole soybean.

To choose a healthier soymilk, opt for unsweetened and fortified varieties with a short ingredient list. Check the label for minimal added sugars, oils, and thickeners to ensure a product closer to the minimally processed ideal.

Examples of true whole soy foods include edamame (whole, immature soybeans), roasted soy nuts, and cooked soybeans. These products retain all the fiber and nutrients of the original bean.