There has been a lot of controversy about soy and its benefits for human consumption, so here are some things to think about:
Soybeans contain high amounts of protein, including all essential amino acids (the only such vegetable source). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega 3 fatty acids and fiber.
Soy has compounds called isoflavones – Diadzein and Genistein, which are phytoestrogens. A phytoestrogen is a natural compound found in plants, including soy beans, legumes and whole grain cereals. Phytoestrogens mimic and supplement the action of the body’s own hormones, estrogen, i.e. it acts like a weak estrogen in the body. Fermentation increases the availability of isoflavones hence fermented soy products like natto, miso; tempeh; soy sauces; fermented tofu and soymilk are more beneficial for women. Phytoestrogens may also have anticancer benefits.
Soy is beneficial for perimenopausal or post menopausal women, who are low on estrogen and have are not on any hormone replacement therapy, however should be used in caution with women who have had high estrogen in the past and have taken birth control pills, hormone replacement therapy or any form of synthetic estrogen, as too much estrogen in the body does increase chances of getting certain reproductive cancers, hence, the lesson here is – soy’s benefit as a phytoestrogen is relative.
Soybeans also contain phytates, organic acids present in the hulls of plant seeds; this binds to iron and calcium in the intestines, rendering these minerals useless for absorption. Hence too much soy with dairy or calcium rich foods with spinach or iron rich foods might not be the best food combination. Consume soy that has been fermented, as this breaks down various inorganic components and activates various enzymes and stops the effect of phytates.
Soybeans also contain potent enzyme-inhibitors. These inhibitors block uptake of trypsin and other enzymes which the body needs for protein digestion. Normal cooking does not de-activate these harmful anti-nutrients, which can cause serious gastric distress, reduced protein digestion and can lead to chronic deficiencies in amino acid uptake. Fermentation of soy reduces these “anti -nutrients”.
Soybeans are legumes that are rich in dietary fiber. Soybeans contain both soluble and insoluble fiber. Soy fiber may have many health benefits such as lowering cholesterol, improving blood sugar control in people with diabetes, as well as improving bowel function.
Many soy foods are naturally high in calcium. In addition, soy also contains magnesium and boron, which are important co-factors of calcium for bone health.
And with the phytoestrogen effect, it is great for protecting the bone density of women in menopause because of the mild estrogenic activity and its rich calcium content.
A very large percentage of soy – over 90% – is genetically modified and it also has one of the highest percentages contamination rates by pesticides of any of the foods we eat. Hence going organic would be the better choice.
A large number of people do not tolerate soy to begin with therefore it might be a good idea to be tested for sensitivities/ intolerance to soy before eating or drinking it or for that matter substituting soy for milk.
By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.