Soy products have gained significant attention in recent years due to their numerous health benefits and as a fantastic source of plant-based protein. This versatile bean makes it a popular choice for various products, including soy milk, tofu, soy protein powder, and textured soy proteins.
In this article, we will explore the various forms of soy, and its health benefits, and address concerns about antinutrients, phytoestrogens, and genetic modification.
What is Soy?
Soy products are any food, drink, or health supplement made from soybeans. Soy is a complete protein, meaning it contains all nine essential amino acids, making it an excellent source of protein for vegetarians and vegans. Protein is an essential macronutrient that breaks down into the amino acids the body needs for cell, nerve, and muscle functioning. Check out our guide to protein here.
Additionally, soy intake has been shown to have a myriad of health benefits – including heart health and lowering the risk of some cancers. But more on that later.
Are Soy Products Good for Health?
Yes!
Recent research has shown that regular consumption of plant-based foods like soy products may have positive effects on overall health outcomes. Soy is a good source of protein, fiber, vitamins, and minerals, and it contains all nine essential amino acids in similar amounts.
Furthermore, soy intake has been shown to lower LDL (bad) cholesterol and raise HDL (good) cholesterol, which is associated with a lower risk of heart disease, stroke, and heart attack. Additionally, a high soy diet has been found to protect against cancer risk, outcomes, and even recurrence.
Soy foods’ benefits are tied primarily to whole and minimally processed soy foods, rather than supplemental soy protein isolate.
Eating soy foods is associated with better blood sugar control, and fermented soy foods may be particularly effective in helping minimize the effects of diabetes.
Overall, soy products are a versatile and inexpensive source of protein that can offer numerous health benefits.
Different Forms of Soy
Whole Soy Products
Soy protein is available in various forms, each with its own nutritional content and processing level. Whole or minimally processed soy foods such as tofu, tempeh, and whole soybeans are considered the healthiest options as they provide the full range of nutrients found in soy.
- Edamame/Soybeans
- Tofu
- Tempeh
- Textured Vegan Protein (TVP)
How to use them
Tofu, tempeh, and TVP are excellent used as meat substitutes in almost any dish. It has a mild taste and a spongy texture that can be flavored with various sauces and spices.
Tofu is a good source of protein and is low in saturated fat, making it a healthy alternative to meat. It also contains minerals like calcium, iron, and magnesium, as well as vitamins like B12 and D2.
Whole soy products can be prepared in various ways, such as grilling, baking, or sautéing. It can also be blended into smoothies or used as a base for dips and spreads.
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Liquid Soy Products
- Soy Milk
- Soy Yoghurt
- Soy Sauce
- Miso paste
Soy milk is slightly more processed than whole soy foods and is a good option for those who cannot tolerate dairy milk or are looking for a lower-calorie alternative. It is important to note that soy milk and soy sauce will not have the same nutrient profile as whole soy foods, especially when it comes to fiber content.
How to Use Them
Try replacing cows’ milk with Soy in coffee and cereal or a parfait with soy yogurt. Another way to use soy products is by incorporating them into baked goods. Soy milk can be used as a dairy milk substitute in recipes like pancakes, muffins, and cakes.
Add soy sauce or miso paste to season soups, stews, and marinades.
Powdered Soy Protein
Soy protein powder can be added to pre- or post-workout smoothies to increase protein content.
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Soy protein powder or soy protein isolate is the most highly processed form of soy and is often used as a dietary supplement. It is made by extracting the protein from soybeans and removing the carbohydrates and fats, resulting in a highly concentrated protein source.
Soy protein isolate has much more protein per serving than tofu or soy milk, but lacks the other nutrients found in whole soy foods. While soy protein isolate can be a convenient way to increase protein intake, it should not be relied upon as the sole source of soy in one’s diet.
Soy Lecithin Supplement
Soy Lecithin is a naturally occurring combination of fats that are essential for normal body functioning that are derived from soy. These supplements have many benefits:
- Improved Immune system
- Better Digestion
- Brain Health and functioning
- Breastfeeding aid
- Reducing High Cholesterol
Is soy bad for you?
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In recent years this has been a controversial question.
Despite the health benefits of soy, such as lower cholesterol, and high content of essential vitamins and minerals, concerns have been raised about phytoestrogens and genetic modification.
Antinutrients present in soy, such as phytic acid, can reduce the absorption of minerals in the body like calcium, iron, and zinc. However, these naturally occurring antinutrients can be deactivated by soaking, sprouting, or boiling and it is thought that any effect of antinutrients is outweighed by the health benefits of foods like soy.
Phytoestrogens, a compound very similar to the human hormone estrogen, are also found in soy and have been linked to hormone imbalances. But the process is complicated and any hormonal effect of phytoestrogens on humans is significantly weaker than estrogen. Moreover, it can be affected by the type of soy product, the cooking process, the metabolism, and the hormone profile of the individual. We recommend talking to your doctor if you have any concerns before increasing your soy intake.
Lastly, genetic modification has become a controversial topic, with some studies suggesting that genetically modified soy may have adverse health effects but more study is needed in this area. If you are concerned, reach for organically-grown soy products.
Conclusion and final thoughts 💭
Soy has been shown to have incredible benefits that vastly outweigh any negatives. It can be added to your diet in any way that suits you, as a replacement for meat or dairy milk, as a milkshake or tablet supplement.
If you are still worried about the impact soy could have on your life, speak to your physician.
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