Here’s what you should know about soy.

Nutrition

Oct 7

Most of my clients are terrified of soy.

And I don’t blame them as there’s a lot of scary information out there. And find it’s often given the same negative connotation as dairy and gluten in terms of eliminating it.

But, I’m here to tell you that for most people whole food sources of soy can be a great addition to a healthy diet.

Does this mean you should eat it every day for breakfast, lunch and dinner? Not so much. But I’d say the same thing about eggs too. It’s all about dietary diversity to ensure you’re getting a wide range of micronutrients, antioxidants, and polyphenols.

My favorite soy products include —

Tempeh (organic)
Tofu (organic, sprouted)
Miso paste (white or red)
Soy milk (unsweetened, organic)
Edamame (organic)

Currently, I’m loving this soy milk in my coffee for an extra protein boost. Plus it doesn’t curdle like almond milk and you don’t get the sugar spike and inflammatory oils from oat milk.

5 Things To Know About Soy

Soy is a complete source of protein

There are very few plant-based foods that are a complete protein source and soy is one of them. This means it contains all nine essential amino acids.
It’s also high in many vitamins and minerals like B vitamins, potassium, magnesium, and vitamin C. As well as fiber and omega-3 fatty acids.
Plus, compared to other plant proteins like quinoa, beans, and lentils - it’s relatively low carb.
Soy Protein Totals
Tofu (1/2 cup = 10 grams)
Tempeh (1/2 cup = 15 grams)
Soy milk, unsweetened (1 cup = 8 grams)
Edamame (1 cup = 17 grams)

Always Opt for Organic

In the US, soy is commonly sprayed with pesticides such as glyphosate - which is why it’s always important to purchase organic soy products.
Bonus points if it’s organic and fermented or sprouted — like tempeh or sprouted tofu. This makes soy easier to digest and unlocks nutrients for higher bioavailability.

Stear Clear of Soy Additives

When I say soy can be a healthy addition to your diet, I mean whole food sources such as tempeh, tofu, edamame, and miso paste.
The biggest issue with soy products and why many are likely intolerant is that soy protein isolates are the most commonly ingested form. (Think protein powders, bars, and meat alternatives). This is a highly processed and cheap additive, devoid of nutrition. It’s also generally not organic and the processing could add additional harmful chemicals.
Next time you’re looking at a nutrition bar, be sure to read the ingredient label.

Soy Can Be Good for Your Gut

Certain forms of soy are fermented and brimming with good gut bugs to promote a healthy microbiome.
My favorite is miso - try adding a teaspoon to a vinaigrette the next time you make one.
Soy sauce and tamari are also fermented as is tempeh.

What about Cancer risk?

This is one of the biggest reasons I find people are scared of soy.
Soy contains isoflavones - a type of phytoestrogen that can bind to cellular estrogen receptors; however, it’s a much weaker form than what’s produced in the body.
Research shows that consuming soy in moderate amounts from whole food sources such as tempeh and tofu doesn’t increase cancer risk. In fact, consumption may actually reduce the risk of breast and prostate cancer. Countries like Japan with a high soy intake have lower risk than in the US.
Consuming soy is also linked to decreased risk of osteoporosis.

References: PMID: 31754945, PMID: 31278047, PMID: 36514754, PMID: 31290343