What About the Benefits?
Studies have shown that Asians, particularly in Japan and China, have a lower incidence of breast and prostate cancer than people in the United States. Many of these studies credit a traditional diet that includes soy. But Asian diets include small amounts — about nine grams a day — of primarily fermented soy products, such as miso, natto, and tempeh, and some tofu. Fermenting soy creates health-promoting probiotics, the good bacteria our bodies need to maintain digestive and overall wellness. By contrast, in the United States, processed soy food snacks or shakes can contain over 20 grams of nonfermented soy protein in one serving. The lower risk of certain cancers among Asian populations might be due to other factors – their high consumption of fish, for example.
To Soy or Not To Soy. Here is my Answer….
If you are going to consume soy make sure you buy organic soy products and make sure the label lists that is is nonGMO. If you chose to eat non-fermented soy like tofu or edamame eat it in small quantities . I think it is best to avoid soy milk.
Small amounts of fermented soy like miso and soy sauce as a condiment can be beneficial. Here is a list of fermented soy options-
- Tempeh a fermented soybean cake with a firm texture and nutty, mushroom-like flavor.
- Miso, a fermented soybean paste with a salty, buttery texture (commonly used in miso soup).
- Natto, fermented soybeans with a sticky texture and strong, cheese-like flavor.
- Soy sauce, which is traditionally made by fermenting soybeans, salt and enzymes; be wary because many varieties on the market today are made artificially using a chemical process.
Don’t eat foods containing highly processed soy like soy protein isolate and concentrates, hydrolyzed or textured vegetable protein, soy supplements and protein poweders and soy junk foods like soy cheese, soy ice cream, soy hot dogs and soy burgers.
Finally, try to avoid soybean oil and switch to healthier oils like olive oil.
1 ^ Padgette SR, Kolacz KH, Delannay X, Re DB, LaVallee BJ, Tinius CN, Rhodes WK, Otero YI, Barry GF, Eichholz DA, Peschke VM, Nida DL, Taylor NB, Kishore GM (1995). “Development, identification, and characterization of a glyphosate-tolerant soybean line”. Crop Sci 35: 1451–61. doi:10.2135/cropsci1995.0011183X003500050032x.