soy milk
The new USDA guidelines include soymilk, which is good because drinking soymilk has been associated with weight loss, reducing cancer risk (see also the video about breast cancer survival and soy), and preventing COPD. Soymilk has 75% more antioxidants than cow’s milk (sample breakfast here), and contains phytoestrogens that have a number of health-promoting effects. Girls who drink soymilk as opposed to cow’s milk develop at a more normal age, beginning puberty 8 months later on average. Check out soy-based chocolate pudding and milkshake recipes here. Soymilk is also a good source of calcium, but make sure to shake it well before pouring, and it may not be the best idea for tea. Finally, soymilk made with kombu may contain too much iodine and should be reformulated.
See also the related blog post: Soymilk: shake it up!
Topic summary contributed by Jessica C. Meyers, DPT.
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Watch videos about soy milk
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How Much Soy Is Too Much?To maintain the low IGF-1 levels associated with a plant-based diet, one should probably eat no more than 3-5 servings of soy foods a day.
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Too Much Soy May Neutralize BenefitsVegans consuming 7-18 servings of soy foods a day may end up with circulating IGF-1 levels comparable to those who eat meat.
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Animalistic Plant ProteinsWhile animal proteins increase levels of the cancer-promoting growth hormone IGF-1, and most plant proteins bring levels down, "high quality" plant proteins such as soy may not significantly affect..
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Preventing COPD With DietChronic obstructive pulmonary disease is now the third leading cause of death. The good news is that in addition to smoking cessation there are dietary interventions that can help prevent COPD.
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Breast Cancer Survival and SoyAll three human studies on soy and breast cancer survival suggest that soy in sufficient amounts may improve survival in women diagnosed with breast cancer.
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A Better BreakfastThe antioxidant power of American breakfast fare is compared to a smoothie that contains berries, white tea leaves, and Indian gooseberry (amla) powder.
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Dietary Guidelines: Progressing From Pyramid to PlateMyPlate represents a significant improvement over the USDA Food Guide Pyramid.
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Too Much Iodine Can Be as Bad as Too LittleExcessive intake of kelp (kombu) or thyroid-containing sausages can lead to iodine toxicity.
