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Discussion Starter · #1 ·
I've been drinking 0.5L-1L soya milk almost everyday for the past couple of days. I just love the taste of it,even if it tastes like grass. But really now,it's awesome! Am i drinking too much? Is it okay to drink this much? Please someone clarify me before i won't start feeling guilty while drinking this cute little cup of milk :)
 

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Vegan since 1991
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Hi Edwin,

I would stick with lowfat or nonfat soymilk. Regular soymilk obtains 30% of its calories from fat, which is kind of high: http://nutritiondata.self.com/facts/legumes-and-legume-products/8010/2

You may have heard that consuming soymilk can cause sexual problems for men. This only occurs at very high consumption levels. The Chicago Academy of Nutrition and Dietetics makes this statement about soy consumption and male sexual health:

"In two case studies, men consuming extremely high amounts of soy (14-20 servings per day) developed tender, enlarged breast tissue. In contrast, evidence from randomized controlled trials indicates that soyfoods (up to six servings per day) do not affect testosterone or estrogen levels and isoflavone consumption does not affect sperm concentration, count or motility."

Link to this article: http://eatrightchicago.org/how-safe-is-soy/


Since you are drinking 1L of soymilk per day (about four servings), this shouldn't be a problem for you.
 

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Discussion Starter · #3 ·
Hi Edwin,

I would stick with lowfat or nonfat soymilk. Regular soymilk obtains 30% of its calories from fat, which is kind of high: http://nutritiondata.self.com/facts/legumes-and-legume-products/8010/2

You may have heard that consuming soymilk can cause sexual problems for men. This only occurs at very high consumption levels. The Chicago Academy of Nutrition and Dietetics makes this statement about soy consumption and male sexual health:

"In two case studies, men consuming extremely high amounts of soy (14-20 servings per day) developed tender, enlarged breast tissue. In contrast, evidence from randomized controlled trials indicates that soyfoods (up to six servings per day) do not affect testosterone or estrogen levels and isoflavone consumption does not affect sperm concentration, count or motility."

Link to this article: http://eatrightchicago.org/how-safe-is-soy/


Since you are drinking 1L of soymilk per day (about four servings), this shouldn't be a problem for you.
It actually is soya + rice milk i found. But from what i've read,it contains fat eh? should i reduce the quantity to maximum of 2 servings a day?
 

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You can look at the nutrition label on your soya + rice milk. It will tell you how much fat and calories it contains. Fat isn't evil. However, because fat is so calorie-dense (9 calories per grams, compared to only 4 calories per gram for protein or carbohydrate), you can accidentally end up overconsuming calories if you eat a lot of high-fat foods.


Don't stress - 4 servings per day of your soya milk is OK.
 

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I drink rice milk or soya milk every day (200mls)...Sometimes I drink more...Looks like we are both within safe limits though :)
 

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Before I start, I want to state that I'm not hating on soy. I love the stuff, but if it isn't fermented, I do limit myself to 3-5 servings a week (which is hard!) I'm sure you've heard the rabble rousers out there saying that soy is full of estrogen and will wreak havoc on your hormones. While it's true that soy does contain a small amount of an estrogen-imitating compound (even beer has more phytoestrogen) you'd have to eat a lot for your body to process it in the same way as estrogen. If you eat enough, though, it is possible for it to affect your hormones. That's why women going through menopause are often told to eat a lot of soy. My nutritionist once told me that once you eat or drink the equivalent of a gallon/four liters of soy milk a day is when your body is going to start noticing the phytoestrogen. I know you're only drinking 0.5-1 liter a day, but if you're also eating soy products or eating food with soy additives, you may soon start to notice an adverse effect. I would suggest trying to cut back a little if not switching to a soy-free plant milk entirely.

I did experience negative effects from eating and drinking too much soy when I first started experimenting with veganism at sixteen. It's probably a little tmi to share here, but it was very unpleasant. As I said, though, it didn't turn me off soy entirely. It's an incredibly healthy food, and I still enjoy tofu, tempeh, and edamame on a regular basis.
 

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I would suggest trying to cut back a little if not switching to a soy-free plant milk entirely.
I agree there's no harm using other plant-based milks :)
 

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Before I start, I want to state that I'm not hating on soy. I love the stuff, but if it isn't fermented, I do limit myself to 3-5 servings a week (which is hard!) I'm sure you've heard the rabble rousers out there saying that soy is full of estrogen and will wreak havoc on your hormones. While it's true that soy does contain a small amount of an estrogen-imitating compound (even beer has more phytoestrogen) you'd have to eat a lot for your body to process it in the same way as estrogen. If you eat enough, though, it is possible for it to affect your hormones. That's why women going through menopause are often told to eat a lot of soy. My nutritionist once told me that once you eat or drink the equivalent of a gallon/two liters of soy milk a day is when your body is going to start noticing the phytoestrogen. I know you're only drinking 0.5-1 liter a day, but if you're also eating soy products or eating food with soy additives, you may soon start to notice an adverse effect. I would suggest trying to cut back a little if not switching to a soy-free plant milk entirely.

I did experience negative effects from eating and drinking too much soy when I first started experimenting with veganism at sixteen. It's probably a little tmi to share here, but it was very unpleasant. As I said, though, it didn't turn me off soy entirely. It's an incredibly healthy food, and I still enjoy tofu, tempeh, and edamame on a regular basis.

Brookgirl, although you may not intend to "hate on soy", you are making rather serious claims about soy foods, without providing any evidence from peer-reviewed studies or reputable medical/health organizations.

Brookgirl, please understand that well-meaning but poorly-substantiated claims are the source of rumors and nutritional misinformation. As vegans, we must do our best to provide only the most accurate and helpful information to other vegans. As the Chicago Dietetic Association stated (see my answer above), up to 6 servings of soy foods per day may be eaten without trouble.


Brookgirl, you recommend eating fermented soy foods rather than non-fermented soy foods. On what basis do you make this recommendation? If you look at the USDA's exhaustively-complete report on the isoflavone content of hundreds of foods, you'll see that fermented soy foods have the highest isoflavone content:
http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/isoflav/Isoflav_R2.pdf .


From this USDA report, here is the isoflavone content of various soy foods, per 100 grams. Notice that the fermented soy foods are much higher in isoflavones:


Soy hot dog: 1.00 mg isoflavones per 100 grams (PDF page 26)

Morningstar meatless chicken patties: 4.40 mg isoflavones per 100 grams (PDF page 21)

Soy burger: 6.39 mg isoflavones per 100 grams (page 32)

Soy drink (soymilk): 7.85 mg isoflavones per 100 grams (page 25)

Soy cheese: 25.72 mg isoflavones per 100 grams (page 25)

Tofu: 13 – 35 mg isoflavones per 100 grams (depending on type)(pages 31-32)

Tofu, salted and fermented: 41.85 mg isoflavones per 100 grams (page 32)

Soy yogurt (fermented): 33.17 mg isoflavones per 100 grams (page 27)

Tempeh (fermented): 60.61 mg isoflavones per 100 grams (page 30)
 

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As vegans, we must do our best to provide only the most accurate and helpful information to other vegans
This is so true!
 

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My nutritionist once told me that once you eat or drink the equivalent of a gallon/two liters of soy milk a day is when your body is going to start noticing the phytoestrogen. I know you're only drinking 0.5-1 liter a day, but if you're also eating soy products or eating food with soy additives, you may soon start to notice an adverse effect. I would suggest trying to cut back a little if not switching to a soy-free plant milk entirely..

Brookgirl, one gallon is approximately equal to 4 liters (not 2 liters, as you say in your post). Drinking 0.5 - 1 liter of soymilk per day is nowhere near 4 liters. Please understand that this type of mistaken information can scare people away from healthy foods, like soy milk. You don't want to do that, right?
 

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Brookgirl, one gallon is approximately equal to 4 liters (not 2 liters, as you say in your post). Drinking 0.5 - 1 liter of soymilk per day is nowhere near 4 liters. Please understand that this type of mistaken information can scare people away from healthy foods, like soy milk. You don't want to do that, right?
I've always hated conversions! I corrected it.
 

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I've also heard that certain amounts of soya can affect your fertility. But you'd probably have to have loads every day for that to happen, so if your diet is varied and soya is not all your are eating/drinking you are safe
 

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Discussion Starter · #13 ·
Soy milk is pretty much the only soya food type i am eating/drinking at the moment. I guess i'll reduce it to a maximum of 2 cups per day . :) Thanks for answers!
 

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Brookgirl, although you may not intend to "hate on soy", you are making rather serious claims about soy foods, without providing any evidence from peer-reviewed studies or reputable medical/health organizations.

Brookgirl, please understand that well-meaning but poorly-substantiated claims are the source of rumors and nutritional misinformation. As vegans, we must do our best to provide only the most accurate and helpful information to other vegans. As the Chicago Dietetic Association stated (see my answer above), up to 6 servings of soy foods per day may be eaten without trouble.


Brookgirl, you recommend eating fermented soy foods rather than non-fermented soy foods. On what basis do you make this recommendation? If you look at the USDA's exhaustively-complete report on the isoflavone content of hundreds of foods, you'll see that fermented soy foods have the highest isoflavone content:


http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/isoflav/Isoflav_R2.pdf .


From this USDA report, here is the isoflavone content of various soy foods, per 100 grams. Notice that the fermented soy foods are much higher in isoflavones:


Soy hot dog: 1.00 mg isoflavones per 100 grams (PDF page 26)

Morningstar meatless chicken patties: 4.40 mg isoflavones per 100 grams (PDF page 21)

Soy burger: 6.39 mg isoflavones per 100 grams (page 32)

Soy drink (soymilk): 7.85 mg isoflavones per 100 grams (page 25)

Soy cheese: 25.72 mg isoflavones per 100 grams (page 25)

Tofu: 13 – 35 mg isoflavones per 100 grams (depending on type)(pages 31-32)

Tofu, salted and fermented: 41.85 mg isoflavones per 100 grams (page 32)

Soy yogurt (fermented): 33.17 mg isoflavones per 100 grams (page 27)

Tempeh (fermented): 60.61 mg isoflavones per 100 grams (page 30)
I'll have to return to this post after scouring my old EBSCOhost folders for sources, but in the meantime let me say this: The claims I made are the same that you made, even though "Ctampe," the author of the article you shared from Eat Right Chicago, didn't actually cite anything. S/he only vaguely referenced studies without giving any actual names or publications. However, I am inclined to believe the statistic s/he gives (14-20 servings per day being too much) because it is in line with what my registered dietitian (whom I incorrectly called a nutritionist in my last post) told me (16 servings/a gallon of soy milk per day is too much.)

I personally try to eat a low soy diet and cut out all soy additives because, as I said, I had a very adverse reaction in the past when I did manage to exceed that safe limit of servings per day on a regular basis. My recommendation to switch to a different plant milk is based solely on the assumption that soy milk is not the sole source of soy in Edwin's diet. If I'm wrong, there's no harm in drinking a liter a day.

As for the statement that I don't limit fermented soy products as much in my diet, there are a few separate reasons for this. The first is that fermented foods are just plain good for you, not to mention delicious. The second is that, when I first started my research about a decade ago, there was a lot of speculation that the unconjugated isoflavones in fermented soy weren't as bioavailable as the conjugated isoflavones in unfermented soy.

The only truly scholarly article I've found that was relevant to my situation was Cassidy, Bingham, and Setchell's "Biological effects of isoflavones in young women: importance of the chemical composition of soyabean products." This is an admittedly old study with a small sample size (fifteen healthy nonvegetarian premenopausal women were studied over 9 months.) However, its findings stated a statistically significant change in hormones and menstrual cycles*, changes which line up well with the symptoms I experienced during my soy-binging years.

All of this is not to say that soy is bad for you and you shouldn't eat it. On the contrary, as I've stated, I enjoy soy very much and believe strongly in its health benefits. My past serves only as a cautionary tale to those who go a little hog wild, as many tend to do when first going veg*n.

Until I manage to sort through my EBSCOhost folders, you can read more about soy and phytoestrogen here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/.

* "Follicular phase length was significantly (P < 0.01) increased and peak progesterone concentrations were delayed with 60 g TVP but no effects were observed with Arcon F. The increase in menstrual cycle length did not reach statistical significance in the three subjects who ate 50 g miso/d, but peak progesterone levels were significantly (P < 0.05) delayed. Mid-cycle peaks of luteinizing hormone (LH) and follicle stimulating hormone (FSH) were suppressed with 45 mg conjugated isoflavones as 60 g TVP (P < 0.05 and P < 0.01 respectively). No other changes in sex-steroid hormone levels were observed on any of the other diets."
 

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Soy milk is pretty much the only soya food type i am eating/drinking at the moment. I guess i'll reduce it to a maximum of 2 cups per day . :) Thanks for answers!
If you're not eating other soy products, just watch out for soy additives and you should be good to drink to your heart's content. Cheers!
 

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I wouldn't worry about the soy milk. If you are having any problem with gaining too much weight, it's better not to get too many calories in liquid form, but otherwise there is no reason to avoid soy milk. It actually contains a fair amount of protein, and counts as a serving of legumes. I wouldn't drink soy milk to the exclusion of other foods, but what you are describing is approximately 2-4 servings per day, which is pretty reasonable.
 

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I've been drinking 0.5L-1L soya milk almost everyday for the past couple of days. I just love the taste of it,even if it tastes like grass. But really now,it's awesome! Am i drinking too much? Is it okay to drink this much? Please someone clarify me before i won't start feeling guilty while drinking this cute little cup of milk :)
I wouldn't feel at all guilty! Soymilk is a very healthy food, lots of protein. Full fat is fine; it is difficult for vegans to get enough calories/fat in their diets for the most part.

The meat and cow milk industries have been frantically funding studies for years in an attempt to discredit soy because they are losing market share to soy foods. This means that people are switching from animal to plant-based! Celebrate! :)

Attempts to frighten people out of eating soy and into eating lots of meat and dairy are done by the ridiculous Mercola people amongst others. The whole paleo diet craze is a similar tactic to increase meat and dairy consumption.
 

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If you drink it that often I think you'll love a soy milk machine!
I got this from amazon.com:
http://www.amazon.com/Soyajoy-G4-Mi...lk+maker&pebp=1421597634538&peasin=B00ALM5ZFM

To make soy milk you just soak 1/2 cup soy beans, rinse, add to water line in machine and push the "soaked beans" button. In 30 minutes you have about 2 quarts (1.7 liters actually). That's about 35 cents.
You then strain the okara (pulp) which makes great burgers. I make all kinds of patties with grains, veggies, spices with that. Also add to baked goods like bread. You can also throw it the compost for added nitrogen if you don't feel like using it. Or a face scrub. So many skin products use soy I do this now. Okara and sugar scrub.
I often add a handful of almonds to make it creamy. Or some rice.
You can also make raw nut milks. It does pureed soups with fresh veggies too. There's recipes for grain porridges, but I haven't tried that yet.
It's very to clean!
I chose this brand because it has lots of info in English.

Homemade non dairy milk won't have the added vitamins you often (not always) get in store bought, but it's so much cheaper to just take a B12, D and what ever else they add.

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-soy-milk.html#b
 

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Just a FYI-- many people think soy milk bothers them when it's often the carageenan that's added to most of the packaged milks.
 

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Sometimes I add a couple tablespoons of cocoa powder and sugar to a cup when I make it. It's hot enough to just stir in.

You can even use the instant pudding mixes (all I've seen are vegan with questionable sourced sugar). You can do that with hot soy milk, just not cold
 
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