As a natural foods chef and wellness consultant, I am often asked how to healthfully reduce or eliminate animal protein. This question can be quite controversial, as not all plant-based protein alternatives are as healthy as they seem. I'm talking specifically about soy. It seems you can find a soy version of every food product imaginable: milk, cheese, burgers, hot dogs, ice cream, protein powder, even whipped cream and faux chicken nuggets. Many people that choose a vegetarian diet, have dairy allergies, or even those just attempting to live a healthy lifestyle make the mistake of choosing these foods thinking there is a nutritional advantage in doing so.
I will admit that I was someone that fell into this trap. I was a vegetarian for two years, and ate soy products at almost every meal. I put soy creamer in my coffee, stacked my sandwiches with soy turkey, and often had baked tofu for dinner. Even after re-introducing meat into my diet, I still gravitated to these food products as I naturally don't have the strongest appetite for meat and dairy. It feels like I was always reading about soy being a 'superfood' and since I bought my soy foods at a health food store, it had to be healthy, right? Through my culinary and nutrition education, in addition to my own personal research, it became clear that like everything else, soy is a food to be eaten in moderation.
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There is much discussion now about the dangers of highly processed products and the soy foods I mentioned above (yes, even soy milk) falls into this category. Most soy foods contain phytic acid, which can block mineral absorption. There is also evidence that soy interferes with healthy hormonal balance, and can lead to frightening levels of estrogen in both men and women. In addition to studies linking soy to thyroid problems, dementia, memory loss, and even certain cancers, it becomes apparent that there are far too many warning signs to keep indulging in soy without restraint.
On a more positive note, there are a few exceptions. Soy foods that have been fermented, like miso and tempeh, are in a category all their own and have not been linked to poor health the way non-fermented soy had been. Asian cultures have been enjoying soy for centuries, and overall, and have proven largely to be a very healthy population. The soy they have been eating however, has largely been miso, tofu, and edamame- Not soy bacon and soy protein shakes. I recommend that if you enjoy tofu and edamame, enjoy it with a clear conscious, but maybe limit your intake to 2-3 servings per week.
Happily, the natural foods industry is responding to the new information on soy and experimenting with other foods to create meat and dairy replacements. Almond, rice, hemp, and coconut milks are all delicious, and there are even yogurts and ice cream products that are dairy and soy free. Try switching up the products you use and experimenting to find your favorites.
The Soy Situation - Is It As Healthy As It Seems?
Amanda Skrip (http://www.amandaskrip.com) is a natural foods chef and nutrition counselor living in Chicago, IL with 5 years of cooking and nutrition experience. After studying nutrition at New York University, Amanda went on to receive her culinary training at the Natural Gourmet Institute. She also received certification from Institute for Integrative Nutrition.
Amanda specializes in health supportive dietary theories, and her clients include families and individuals looking to maintain/initiate a healthy lifestyle, as well as those with food allergies and special dietary needs.