Some studies have shown that the consumption of soy could lower the level of cholesterol in the blood –because it is rich in fatty acids–, as well as improve some aspects of diabetes, help control weight and, also, improve the quality of life during menopause.
However, it is not always beneficial. Dr. Beltrán, our head nutritionist, discusses all the pros and cons of soy.
Benefits and contraindications of soy
- More and more popular. Due to its benefits, soy is increasingly part of our regular diet. Some see it as an alternative to meat or dairy. However, there is some debate about it.
- Its value as a protein. Despite being of good biological value, that is, rich in many amino acids (its basic components), it lacks one: methionine, necessary for the proper functioning of metabolism.
- It needs to complement itself. To compensate for the lack of methionine, it is necessary to combine the consumption of soy with that of other foods (animal products and / or cereals) to complete the protein intake. As with the rest of legumes, which in traditional cuisine are usually related to rice or pasta (rice with lentils, couscous with chickpeas, stews with meat, etc.).
- It is not a complete substitute for milk. It is true that soy is rich in another amino acid, lysine, but in much less quantity than cow's milk. Therefore, the rest of the diet must compensate for this decrease, for example, by including cereals at breakfast, along with the glass of soy shake.
- Little digestible. On the other hand, the soybean contains substances called antitrypsinogens (inhibitors of digestive enzymes) and steatogens, which prevent the proper digestion of food in the intestine and liver.
- Best fermented. So that it does not affect the digestion of proteins so much, the soybeans should be allowed to ferment, not take it as milk, but as tamari or miso, which is how it is usually consumed in those countries where soy is part of the traditional diet.
- Good for women? Soy has phytoestrogens (genistein and daidzein), plant components similar to female hormones (or estrogens). Its consumption could benefit women in certain periods of their life.
- In menopausal women. High consumption of soy can improve certain disorders typical of this stage, such as hot flashes, etc. It would also be protective against osteoporosis.
- Not for all. When the woman reaches menopause with a history of breast cancer, it seems that the consumption of non-fermented soy is not indicated, since being a hormone-dependent lesion, it could favor the proliferation of some undesirable cells.
- Pregnant and children. During lactation periods, it is not recommended to abuse unfermented soybeans (it would increase the level of phytoestrogens and could affect the baby). To children under three years of age, the AFFSA (French Agency for Food Safety) advised not to give soybeans because of its allergenic potential and the presence of phytoestrogens.
Conclusion. Moderate consumption of fermented soybeans would not have any negative health effects. Instead, the widespread and abusive consumption of soy as a substitute for dairy products of animal origin could have undesirable consequences.
How to consume soy
A varied diet. Include soy, in its different varieties, as one more element in your diet, which should be as varied as possible.
Experiment. Try new recipes with fermented soy as an ingredient: miso vegetable soup, tempeh stews, etc.
Four ways to drink it fermented:
- Tempeh. It looks like tofu, but is a sourdough richer in protein, vitamins, and fiber.
- Miso. It is a paste that is obtained by fermenting soybeans and cereals. It is consumed in soup.
- Tamari. It is the popular fermented soy sauce. Shoyu is a similar sauce but made from soybeans and cereals.
- Natto. It is obtained from the fermentation of whole soybeans. Improves bone density.
