Do you like a splash of soy milk in your morning coffee? Or maybe you’re a fan of tofu in your veggie curry?
Well, hold onto your beans, because experts are now debating whether soy (an extremely versatile legume native to Asia) is quite as healthy as it once seemed. To get to the bottom of this issue, we’re weighing up the pros and cons of soy… and revealing the healthiest way to eat your soy!
The pros of soy.
- It contains antioxidants. Soy is rich in phytic acid, a known antioxidant. Some evidence suggests that consumption of phytic acid could lower the incidence of colonic cancer and inflammatory bowel diseases.
- It could lower cholesterol. The Food and Drug Administration in the U.S. says that “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.” And the science backs it up – a meta-analysis found that soy protein was associated with reduced cholesterol levels.
- It’s a complete source of protein. Which, for vegetarians and vegans in particular, makes it easier to boost protein levels and increase lean muscle.
- It’s super versatile. From mock-meat in stir-fries to silken tofu desserts, soy has a very mild flavour and inoffensive texture, so it lends itself to almost anything!
The cons of soy.
- It can inhibit nutrient absorption. Phytic acid is also an antinutrient – a compound which interferes with the absorption of nutrients, especially iron and calcium. For vegetarians and vegans who already have trouble with their iron and calcium levels, soy could spell trouble. It could also inhibit absorption of some medications and supplements, definitely something to be aware of.
- It could trigger inflammation. Soy has much higher levels of omega-6 fatty acids than omega-3. High levels of omega-6 (compared to omega-3) are strongly linked to inflammation.
- It may muck with hormones. Soy contains phytoestrogens, which can mimic the female hormone oestrogen (that said, very mildly!). Soy is also a goitrogen – disrupting thyroid hormones and promoting thyroid swelling – so people with existing thyroid issues may need to mind their intake.
- It’s often genetically modified. In fact, it’s estimated that 93 per cent of all soy crops worldwide are genetically modified in some way. The jury is still out on whether or not GM crops could impact our health and the planet. However, the good thing is that GM soy does NOT grow in Australia – another good reason to buy local!
How should you eat your soy?
It’s still uncertain if soy is the perfect protein or not. But while the issue is worked out by scientists, we choose to eat our soy just like any other food – by buying local produce, whole ingredients and always making vegetables the focus of our plates.
We also prefer fermented soy products like tamari, tempeh, miso and natto. Not only are they super flavoursome, but the fermentation process breaks down the phytic acid and gives your gut health a boost, too!
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