Probably the biggest media spin regarding soy is that it is an Asian staple and that Asians have eaten soy for thousands of years. While this is true to some extent, what the media fails to mention is that soy was originally used in crop rotation as a method for fixing nitrogen in the soil. According to Nutritional Anthropology soybeans were not actually used as a food until the discovery of fermentation techniques sometime during the Chou Dynasty (1134-246 BC). Foods such as tempeh, natto and miso were developed but even then, by no means, was soy used as the foundation for a healthy diet as we have been led to believe.
To begin with, there is a big difference between fermented soy and unfermented soy. Somewhere along the line, the health benefits of fermented soy have been misconstrued to be the same as those of non-fermented soy, which as countless studies reveal, is just not the case.
Fermented soybeans do carry a number of health benefits. For example, natto is known to be an extremely high source of vitamin K2. Numerous studies, including one published in 2003 in the International Journal of Oncology, show that vitamin K has very powerful anticancer properties. As well, natto is an excellent source of bacillus subtilis, potent and beneficial bacteria. History shows the Samurai ate natto, even feeding it to their horses, to increase their speed and strength.
The soy that is marketed today however, including tofu, soymilk, soy nuts, texturized vegetable proteins (TVP), meal replacement powders and baby formulas for example, are all made from non-fermented soybeans. While these beans may be cooked, heated or even pasteurized, that is not the same as fermenting. Fermentation involves a long process in which the carbohydrates and proteins are broken down by microorganisms such as bacteria, yeasts and mold. Eating fermented foods is known to not only promote the growth of friendly intestinal bacteria that aid in digestion, but also to boost immune function, which ultimately helps the body to fight off harmful bacteria and disease. Fermenting soybeans also reduces the number and potency of dangerous phytoestrogens naturally found in this legume that are now linked to breast cancer, premature development in young girls and as well, delayed or lack of sexual development in boys.
A major problem with non-fermented soy products on the other hand is that they contain phytic acid, a chemical that essentially binds with specific nutrients, such as iron, vitamin B12 and calcium, inhibiting their absorption. What this means is that your body is not able to absorb these vital nutrients and over long periods, such as with infants who are fed soy formulas or with vegetarians who eat a lot of soy, you become malnourished. In fact, several class action lawsuits have revolved around this very issue. In August 2004, one German company agreed to pay a hundred million dollars to the parents of 17 children who died or suffered health problems resulting from drinking a soy-based baby formula deficient in vitamins.
As I mentioned in my previous article, The Not Soy Nice Truth About Nature's Billion Dollar Bean, unfermented soy also contains an array of natural and potent toxins as well as plant estrogens that wreak havoc on your hormonal system and can damage your thyroid. These effects can be devastating, especially to young children whose tiny bodies are still developing. Currently, in New Zealand and Australia numerous families have also filed a class-action suit against soy manufacturers, claiming reproductive system and thyroid gland suppression resulting from consuming soy-based products. Similar suits are expected in the US.
Apart from the inherent nutritional deficiencies and toxicity associated with unfermented soy, most processed, non-fermented soy products further contain added flavorings and preservatives, such as MSG (which is another story in itself), emulsifiers, sweeteners and synthetic nutrients. In order to make commercial soy products, the beans must first be mixed with an alkaline solution to remove the fiber. They are then separated using an acid wash and again neutralized in an alkaline bath. Most acid washing however, occurs in aluminum tanks, which have been found in studies to leach into the soybeans. In fact, Health Canada scientists reported in a 1987 study published in Food additives and Contaminants that "the aluminum content in soy formula for 1-3 month old infants could result in an intake of 363 micrograms/kg/day (2088 micrograms/day) alone, not including potential contribution from other foods or water." Another study published in 1986 in The Lancet reported, "Compared with carefully collected human breast milk containing 5 to 20 micrograms per liter, aluminum concentrations were 10 to 20 fold greater in most cow's milk-based formulas and 100-fold greater in soy-based formulas". In addition, Health Canada scientists reported in a further study published in the Journal - Association of Official Analytical Chemists, "soy-based or milk-free formulas contained about 8-15 times more cadmium than milk-based formulas."
In the case of TVP, the soybean curds are then put through a final process in which they are spray-dried at high temperatures to produce a high-protein powder. In a report entitled Evaluation of the Health Aspects of Soy Protein Isolates as Food Ingredients, which was prepared for the FDA by the Federation of American Societies for Experimental Biology, it was shown this spray-drying process creates nitrites, chemicals shown in countless studies to be highly potent carcinogens.
What this all boils down to for soy lovers is that if you do eat soy, you need to make sure you eat only fermented products.
Types of Fermented Soy
Natto: Typically natto has a sticky texture and strong, cheese-like flavor. It is high in vitamin K2 and as well, nattokinase, a powerful blood thinner linked to soy's heart health claims.
Miso: Fermented soybean paste. Usually quite salty with a creamy texture. Often used as a base for many Asian soups.
Tempeh: A soybean cake that has a firm texture and nutty, almost mushroom-like flavor.
Soy sauce: Safe soy sauce is made by fermenting soybeans, salt and enzymes. Today however, many commercial varieties use an artificial chemical process, which is not the same as natural fermentation.
For those who wish to avoid soy all together, there are many options.
Alternatives to Soy
Soy Milk: If you drink soymilk because you are lactose intolerant, you can try goat's milk, which is typically more digestible and less allergenic than cow's milk. You can also try almond or rice milk, although rice milk is very high in natural sugar. Try coconut milk instead of soymilk in recipes, especially in things like custards.
Soy Protein Powders: Whey or rice powders are a good option. You can also buy whole-food powders that use protein-rich vegetables as a base.
Meat Alternatives: Quinoa is very high in protein. This ancient grain contains on average 16.2 percent protein (some varieties have as much as 20 percent). Other grains such as wheat, millet, rice or amaranth are also good alternatives. Seitan is a wheat-based, meat-like product that can be used in stir-fries and stews. You can also try whole-grain pastas with protein-rich vegetables like leeks, parsley, chives and red and green peppers. Seaweeds and kelps such as spirulina are extremely good for you and are a good source of protein.
Seed and Nuts: Seeds, such as sunflower, pumpkin and sesame are excellent sources of protein. Eat them as snacks or add them to salads and baking. Nuts like cashews, walnuts and almonds are also good choices.
Cynthia McMurray is a freelance
natural health writer. She has written numerous books for leading
health professionals and was the founder and publisher of a national
natural health magazine. She is currently writing in-depth health
manuals for a large international health and wellness company.
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