Thanks to FitFluential and Solae, I am able to bring some of those facts to you about the seriously misunderstood SOY!
Let's start with the facts.
- What is soy protein?
- Soy protein is a low-fat, widely available source of vegetarian protein. It comes from the soybean.
- What's makes soy an all-star vegetarian protein?
- Soy is a complete protein meaning it contains all the essential amino acids that humans can't make. Very few vegetarian protein sources are complete and soy is the most widely available.
- Where can I find soy protein?
- Soy milk
- Edamame
- Roasted soy nuts
- Tofu (click link for recipes)
- Textured vegetable protein
- Tempeh
- Morningstar frozen foods (we love buffalo chck'n nuggets)
- Soy Joy bars
- Soy protein isolate in protein powders
Now let's myth bust.
I'll be honest, for a while I was not allowing to let Kyle have too much soy. I had "heard" it caused cancer or messed up testosterone...I can't even remember. I just knew that I heard soy + boys = bad, so I stopped him eating it. That's the power of a well placed myth.
- Is soy bad for me?
- No! It's quite the opposite! Soy has benefits over animal proteins.
- Soy is low in saturated fats which can help reduce your cholesterol and with it the risk of heart disease.
- Soy can play a role in weight management by promotion satiety (a feeling of fullness).
- 25 gram of soy protein daily is recommended for the heart healthy benefits.
- Does soy cause man boobs aka gynecomastia?
- Soy foods do not contain estrogen, although they do contain phytochemicals called isoflavones. These fall in the “phytoestrogen” or “plant” estrogen grouping. Clinical evidence indicates that soy foods do not feminize men, lower their testosterone levels or lower their sperm concentration.
- Should women recovering from breast cancer avoid soy?
- New recommendations from The American Cancer Society conclude that breast cancer patients can safely consume up to three servings of traditional soy foods per day.
- I would still check with your physician before changing your diet if this pertains to you.
- Why should I pick soy over animal proteins?
- Animal proteins are costly to produce. This is in terms of money as well as environmental costs. Soy is a much more sustainable and environmentally friendly protein choice.
- We need protein for amino acids, especially essential amino acids that our body can't make. When it comes to these essential amino acids, both soy and meat provide all you need.
Soy has been enjoyed in abundant amounts by Asian cultures for centuries. And I think they're doing all right....in terms of overall health AND fertility. High five Asia.
Soy also has a place in your post-workout shake. As I talked about last week, a post-workout shake is a good idea to help your body repair. Whey has typically been the gold standard in fast protein synthesis, however new evidence is showing comparable evidence with soy blends. For those of you who avoid dairy/milk products this is GREAT news!
The study was conducted with a soy/whey/casein blend and showed a prolonged delivery of amino acids to muscles following exercise. Each of those proteins are absorbed at a different rate, therefore the combination allows your muscles to refuel better for up to 24 hours.
Currently I get my soy intake through soy milk and roasted soy nuts. They are a go-to afternoon snack. I also enjoy MorningStar's frozen sausage and chicken alternatives.
Kyle and I are actively trying to eat more vegetarian meals. I am still learning to cook with tofu and tempeh. My favorite vegetarian blogger, Mamma Pea, has a wealth of delicious recipes that I recommend checking out.
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| www.peasandthankyou.com |
One final note, with any food that has "controversy" surrounding it PLEASE do your own research. Don't rely on the news, trainers, or other "professionals" to give you advice. Do an online search using pubmed and look at scientific research. Studies are usually conducted by well-known universities and finding a meta-analysis (group of similar studies) is best. Don't let hearsay influence your health. You're smart. Find out on your own and do what's best for you.
Could you please give me a hand as I step of my soap box? Thanks.
If you have any others questions about soy or other controversial foods I'd love to help point you in the right direction. Also to find out more about soy, especially if you have a unique health concern, please ask your health practitioner.
I hope you're learned something through this post and aren't afraid to add soy into your daily routine. It truly is a great source of protein for vegetarians and meat eaters alike.
On a final note, I'll leave you with this:
- Why does Jesus like Asian food?
- Because he loves miso.
You're welcome.
Love and edamame,
Carissa & Kyle
FitFluential LLC compensated me for this campaign. All opinions are my own.
