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Soy — Toxin or Tonic
Is soy a good or a bad food? Here’s how to identify and enjoy healthful soy products and to avoid the poor quality ones. But first, purchase only organic soy foods. As over ninety percent of soybeans on today’s market are genetically modified it is imperative to use only organic (non GMO) soy products.
Inherently, soy contains anti-nutrients such as enzyme inhibitors, which interfere with the digestion of protein. That’s why we don’t sit down to a bowl of soybeans as we would to a bowl of pinto or black beans. Over 3,000 years ago, Asians discovered how to increase soy’s digestibility and flavor by soaking, fermenting and sprouting the beans. This eliminated the anti-nutrients and increased soy’s nutrition and it’s what makes traditionally made miso, soybean sprouts, tempeh, tamari soy sauce, tofu, soy milk and natto easy to digest. Additionally, two digestible whole soy foods are immature soy (edamame) and black soybeans available dried from Asian markets and canned from Eden Foods.
Soy Products to Avoid
For the past 70 years, Western food technologists have bypassed the traditional and time consuming soy preparation steps to create new soy foods. As these hi-tech soy foods still contain their anti-nutrients, none of them are recommended.
Bypass soy foods made from fractionated or defated beans or products that contain soy oil. Please note that some foods, like soy sauce, tofu and soy milk may be made from either whole or fractionated beans. Read the ingredient list to make sure that the primary ingredient is whole soy beans and there is no soy flour or fractionated beans.
Fractionated beans are processed in a way that denatures proteins and doesn’t remove the anti-nutrients. Such beans are typically dissolved in petroleum-based solvents and then extruded at thermoplastic temperatures to mold them into desired shapes and textures. If the label lists TVP, TSP, soy isolate, or soy protein, then isolate them from your diet.
You’ll find these shoddy ingredients in some tofu, soy milk, soy sauce, meat analogs and extenders, energy bars, infant formulas, frozen desserts, meal replacement and protein drinks, soy cheese and soy deli foods.
Likewise, avoid products that contain soy oil including margarine and mayonnaise. Virtually all soy oil currently available in the US is a byproduct of the soy industry. It is a highly processed, denatured oil that contributes to the formation of free-radicals.
Soynuts and soynut butter are not recommended.
May you be well nourished,
Rebecca Wood
Hi again rebecca,
Are soaked soy beans okay? Or do i need to soak AND SPROUT them?
Thanks,
Lara
Sprouted and then cooked soy beans are easier to digest than just soaked and cooked soy beans. If, that is, you can digest soy. Today, many people cannot.
Hi, I was just wondering soy milk prepared as you have said above is free of anti-nutrients since the beans have been soaked? I am in menopause and was told some soy products may help. I wish to go vegan, but have to avoid grains and beans at the present, but would love to use soy. I have a brand of soy milk by Westsoy and was wondering if it is okay until I learn to make my own. Thanks for the info. I have read and heard that all soy is so bad for you so I am somewhat confused.
Maggie, yes there are a lot of conflicting reports about soy. Most people today with health issues do best on a grain and bean free diet as you yourself have determined. Soy is a legume and so no matter what form it is in, you’re best avoiding it. Given your current diet (bean and grain free) and your desire to go vegan, that means your primary protein would be dairy, seeds and nuts. I strongly advise against such a diet.
Thanks for this very detailed list of what to look for on the label. What about soy lecithin? I’ve taken the capsules for 50 years. I learned about it in high school from Adele Davis. We know a lot more about nutrition since those days. Ha! The lecithin I take only says it comes from soybeans. I’ve attributed to it that I have nice low cholesterol levels and almost no liver spots. Thanks for your help with this.
I’d include soy lecithin in the list of soy to avoid. Furthermore, so many people today suffer from leaky gut and then soy in all forms is contraindicated.
Hi Rebecca
I don’t quite understand your comment: “All soybeans (both organic and GMO) contain anti-nutrients that are eliminated when aged, fermented or sprouted into traditional soy products like miso, natto, soy sauce, tamari and tempeh.”
Can we take soy milk and tofu made from organic and sprouted soy beans?
Tks
Yes. As only whole soy beans can be sprouted this means that the products you mention could not have been made from soy flour and/or defatted soybeans.
Rebecca,
Thank you for publishing such insightful information.
My question concerns foods and thyroid function.
I have felt that eating cruciferous family vegetables (cabbage, kale, collards, etc.) even cooked, slow down the thyroid. Do soy products also have this action on the thyroid gland function?
Fermented soy products like tempeh, miso and natto do not impede the thyroid function. Cooking crucifiers significantly reduces their goitrogenic (or thyroid inhibiting) enzymes. Re. eating to support thyroid, make sure you are getting ample protein and easy to digest foods.
Does soy milk made from organic soya beans contain the same level of anti nutrients as GMO soya beans?
All soybeans (both organic and GMO) contain anti-nutrients that are eliminated when aged, fermented or sprouted into traditional soy products like miso, natto, soy sauce, tamari and tempeh.