SOY SOY SOY. It is probably the most controversial topic in nutrition today. Some claim that it is an evil villain that causes breast cancer, hormonal irregularities and weight gain. Others assert that it is the mecca of all things healthy- that it promotes longevity, is loaded with healthy plant based protein, and is heart healthy. What’s the truth?
With soy, health truly depends upon the source of the soy. A 1998 study by The American College of Obstetricians and Gynecologists found that soy consumption reduced the occurrence of hot flashes and other related menopausal symptoms in women. Moreover, a 2008 study showed that soy can even decrease blood pressure and improve vascular function in human subjects. That’s great news for your heart!
Still, other studies have shown that excessive consumption of soy can lead to thyroid disorders and endocrine disruption. When delving further, it seems highly processed excessive soy consumption in the absence of iodine (or iodized salt) seems to be the culprit for people who go on to develop endocrine issues.
Another point to consider is that soy has Phytic acid. Phytic acid present in soy reduces our ability to process certain minerals our bodies need (think magnesium, zinc, calcium etc.). Phytic acid in conventional, non-organic soy is not processed soaked, sprouted or fermented.
Having said that, there are amazing benefits of soy that is organic and has been fermented. Through a lengthy fermentation process, the anti-nutrient and phytate levels lower significantly. This is good news for your digestive system, endocrine system, and your overall health. YAYYYY hormones and gut!
Here are the healthy soy products I recommend including in your diet
Organic Tempeh (MY FAVORITE) This protein rich fermented superfood is rich in b vitamins and probiotics. It has a higher fiber content and vitamin content than it’s friend tofu. Stick to organic and enjoy regularly,
Natto- another form of fermented soy beans.
Tamari- Also known as Gluten free Soy Sauce. It is fermented properly, with will aid in digestion of key nutrients.
Miso- Fermented soy paste. You’ll typically see this at Japanese restaurants
On occasion (1-2x a month)
organic edamame
organic tofu
organic soy milk
soy lecithin: Although it is ok on occasion in your dark chocolate bar (ME! hah) , soy lecithin does contain small amounts of hexane. While this chemical is regulated in pharmaceutical drugs, the FDA currently does not regulate trace amounts in food products. This is worth noting and something to be aware of next time you chose to gorge on a bag of soy lecithin filled crackers or candy ;).
Rarely (if ever)
soy protein isolate
non-organic soy products
With soy, you don’t have to be fearful, just chose wisely. And as always, listen to YOUR body.
Laura
References
Albertazzi, P., Pansini, F., Bonaccorsi, G., Zanotti, L., Forini, E., & De Aloysio, D. (1998). The effect of dietary soy supplementation on hot flushes. Obstetrics & Gynecology, 91(1), 6-11.
Ralli, M. (2003). Soy and the Thyroid: Can This Miracle Food Be Unsafe?. Nutrition Noteworthy, 6(1).
Si, H., & Liu, D. (2008). Genistein, a soy phytoestrogen, upregulates the expression of human endothelial nitric oxide synthase and lowers blood pressure in spontaneously hypertensive rats. The Journal of nutrition, 138(2), 297-304.