Soy or no soy: what is healthy for me?

Years ago we never heard of this strange food called soy. Americans ate beef, potatoes, and rice, familiar vegetables like spinach, cabbage, and broccoli, familiar fruits like oranges and apples, and desserts made with lots of sugar and heavy cream. And we enjoy our meals and we manage not to be an obese nation.

Our awareness of food, what is good for us and what is not so good, has changed dramatically. Most of the time I hear people apologize for eating a delicious sugar-filled dessert. Fewer people can just unconsciously eat meat, as there are so many videos on the web showing adorable and lovable animals. Many of us feel guilty about eating these precious living things. But not everyone is ready to become a full-fledged vegetarian.

Personally, I was never very concerned about the taste of soy or any of the variations of soy products. But then I realized the supposed health benefits. After all, the research revealed, Asian women living in Asian countries had far fewer cases of breast or other cancers. The researchers attributed this to the Asian diet that included a lot of soybeans in addition to rice and vegetables and was low in meat protein sources.

At first, all I remember seeing was this strange food called tofu that is served in Chinese restaurants. At the time I only remember one Thai restaurant at the other end, all the way on the west side of Manhattan. And there were no Vietnamese restaurants. As I became aware of the benefits of brown rice, I remember being one of the first people to order it at my local Chinese restaurant. Over time, that restaurant and many others began offering brown rice for an extra dollar.

But tofu, and the business of selling tofu, did not remain a hidden specialty ingredient in local Asian restaurants. As the United States became increasingly aware of health and the health effects of diet and the benefits of healthy living, soybeans and all of its subsidiary products became big business.

For a time, some of us stopped drinking milk in favor of soy milk. He stopped eating peas and lima beans in favor of edamame and started using soybean oil to cook products containing soy protein. In my opinion, the only possible negative effect of soy was the fact that it was supposed to increase estrogen production. I remember wondering, but no one could give me a straight answer: “What if a woman takes an estrogen replacement and also eats a lot of soy?”

It turns out that soy actually has many negative effects, certainly not all beneficial to our health.

• Chemically processed soy products, such as soy milk, soy protein, and soy oil, are the least desirable. A glass of soy milk can change estrogen levels and hormonal function. Soy protein is often processed with a neurotoxin, hexane, and soybean oil processing often mixes it with that same neurotoxin.
• Unprocessed and minimally processed soybeans, such as tofu, edamame, and soy sauce, are less toxic than the chemically processed variety, but can still be somewhat harmful to the body. Tofu contains “antinutrients”, substances that block the absorption of some essential minerals. Whole, unprocessed edamame, while often boiled while still in the pod, can contain anti-nutrients and can be difficult on our digestion, causing stomach problems and the notorious bloating. Some soy sauces combine soy with some type of grain, often wheat, while others contain acid-hydrolyzed soy protein rather than made from its crop. A healthier option is gluten-free tamari or unpasteurized fermented soy sauce.
• Fermented soybeans, like miso, tempeh, and natto, retain the traditional health benefits of soybeans and avoid dangerous side effects. Miso, often used in soups, is packed with probiotics, the good bacteria that aid digestion. Tempeh, often used to simulate chicken and meat in vegetarian recipes, is rich in B vitamins and omega-3 fatty acids. Natto, a traditional Japanese breakfast, has a sticky texture and a pungent smell, but it contains vitamin K and a good amount of probiotics.

The key to maintaining a healthy diet is finding out as much as you can about all the foods you are eating, especially the foods you eat regularly, even every day. You want the benefits of a soy product that is rich in probiotics and natural vitamins but does not cause digestive problems, bloating, or anything that interferes with vitamin absorption.

Should you replace chicken, meat, fish, and eggs with tofu to keep your body strong and healthy? The answer is probably “Yes and no.” Yes, if you balance your diet and make sure you are getting an adequate amount of healthy vitamins, minerals, and oils. No, if you are depriving your body of essential vitamins and minerals and probiotics. Soy is a wonderful addition to the Western diet if we learn what we need to know about it and use it wisely.