Soy! post from 5/22/24

This past week and weekend was so tiring but in the loveliest of ways.  I hosted a brunch for some dear friends who do me the honor of eating whatever I serve them and sometimes it’s a little different ;)

This year, I made sweet potato and black bean sliders, a kale/quinoa/red grape salad, sprouted mung beans, and a sheet pan quiche!  It’s a lot of cooking but I don’t do it often and honestly, nourishing those I love with healthy (and tasty!) food is a blessing for both of us. 

On to our topic… Soy!  People’s eyes glaze over a little when I bring this up but what I want to say is that soy may be unfamiliar to our largely Western diet choices but it is not to be feared.  Like the quinoa mentioned above - it takes a little trial error but when you get it right - it completely works!

The mention of soy and soy products often brings a divided response - some people love it and some hate it, many are scared of it.  Like so many foods, it is subject to sound bites and claims that aren’t always backed by science or well interpreted studies. While some hail it as a superfood with numerous health benefits, others raise concerns about its potential negative effects related to estrogen. Today, we get into the science behind soy, exploring its proven benefits and debunking common myths to provide a clearer understanding of its role in a healthy diet.

Soybeans are native to East Asia and have been a part of Asian cuisine since at least 1600 B.C. . The ancient Chinese considered soybeans to be one of five sacred grains essential to Chinese civilization. Soybeans are now a vital source of protein and other nutrients throughout Asia, and are often used as a meat or seafood substitute

1. Nutrient-Rich: Soybeans are packed with essential nutrients,  fiber, vitamins (such as folate and vitamin K), minerals (like iron and calcium), and healthy fats. It also one of the few plant proteins that are complete - meaning it contains all 9 essential amino acids. 

2. Heart Health: Numerous studies have shown that consuming soy products may reduce the risk of heart disease. Soy protein has been found to lower LDL (bad) cholesterol levels.  FDA final ruling on soy states that daily consumption of soy is linked to reduced risk for cardiovascular disease. 

3. Bone Health: Soy contains isoflavones, plant compounds that have been linked to improved bone health. Research suggests that isoflavones may help prevent bone loss and reduce the risk of osteoporosis, particularly in postmenopausal women.

4. Hormonal Balance: Soy consumption does not adversely affect hormone levels in most individuals. In fact, soy isoflavones may have some estrogen-like effects in the body, which could offer benefits such as relieving menopausal symptoms (yes, you read that right!) and reducing the risk of certain hormone-related cancers, like breast and prostate cancer.  Be sure to talk to a qualified RD if you’re in active cancer treatment before adding soy to your diet. 

 Common Myths About Soy:

1. Myth: Soy Causes Hormonal Imbalance: While soy contains phytoestrogens, plant compounds with estrogen-like properties, scientific evidence does not support the claim that soy consumption disrupts hormonal balance in humans. In fact, moderate soy intake is considered safe and may even offer health benefits.

2. Myth: Soy is Harmful to Thyroid Function: Some concerns have been raised about soy's potential negative effects on thyroid function, particularly in individuals with thyroid disorders. However, research indicates that moderate soy consumption is unlikely to have significant adverse effects on thyroid health in most people.

3. Myth: Soy is Genetically Modified (GMO): While it's true that a significant portion of soybeans are genetically modified, these are largely used for animal feed and industry use as in soybean oil and separating the protein to create soy protein isolates. While foods made using whole soybeans like edamame, tofu, and soy milk have health benefits, highly processed soy products likely do not. Some food companies have separated protein from whole soybeans and used it to make soy protein isolate. They’ve packed this isolate into shakes and turned it into meat substitutes. Unfortunately, soy protein isolate may not be healthy. It’s been shown to increase the amount of insulin-like growth factor in the blood which can promote cancer growth.

So stick to simple soy products like tofu, tempeh, edamame, soy milk, or miso. These foods may help protect against cancer while providing health benefits.

I personally find edamame an easy go to for me and my family - steams easily, tasty as a snack, easy to add to any meal or salad - good warm or cold! Steamable bags available at most stores!

Enjoy!