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Nutrition

Ask The Nutritionist

by Emily Bender

Submit your questions about nutrition, food and health and I’ll do my best to answer. emily@gourmethelping.com.

Dear Emily,
I love tofu, and most things I read say that soy is super healthy, but one of my friends says it’s dangerous to eat too much soy. What’s up with the controversy?
Sincerely,
Hoping to be a savvy soy lover

Dear Hoping,
I can see why you’re confused. It seems like every week there is some new study touting the benefits of soy. But then there are some folks out there who are getting a lot less publicity who are saying that soy is incredibly unhealthy, if not downright dangerous. It is certainly hard to sort it all out.

Scientists got interested in soy as a health food because countries that include soy in the daily diet have lower rates of breast cancer, and women in these countries experience menopause with many fewer symptoms, if any. The theory goes that if we can get Americans to eat more soy then we would have less cancer and easier menopause. So we should eat lots of soy in many different forms, including in nutritional supplements. Here’s what I see as the weakness in that theory: There are so many differences between the American diet and lifestyle and those in China and Japan that it is difficult to pinpoint soy as the reason they are “healthier.” It is more likely that a number of factors contribute, such as higher intakes of fruits, vegetables and fish; and fewer processed foods in their diets.

Soy is a food like any other, and has some beneficial properties. It is high in protein and fiber, and it contains isoflavones, from which most of its health claims are derived. Isoflavones are weak estrogenic substances that are purported to reduce the risk of breast cancer and help balance hormones in pre- and post-menopausal women. On the downside, soy is difficult to digest and contains a substance that makes it harder for iodine to get to the thyroid gland. Soy also contains phytic acid and other substances that make it difficult to access the nutrients contained in the beans. In addition, soy is present in a majority of processed foods in this country, as soybean oil, soy protein isolate, soy flour, etc. Because we eat it so much, it has become a common allergen.

So soy’s promoters want you to think that its panacea, while soy’s detractors say that it is going to ruin your health. I try to break it down in to what we know and not so much what the hype says.
• We know that in Asia, soy is eaten in relatively small amounts, mostly as miso (fermented soybean paste), tempeh (fermented soybean cake) and natto (also fermented). Notice that ALL these products are fermented. The fermentation process removes some of the nutrient-inhibitors.
• We know that it can be dangerous to the thyroid, so people who have hypo or hyperthyroid should avoid soy.
• We know that processed foods are less healthy than whole foods.
• We know that soy can cause allergies and food sensitivities in some people.
• We know that soy protein can be hard to digest.
• We know that some studies that suggest that soy may be dangerous, especially soy formula for infants.
• We know that the soy industry is big and powerful and funds research on the benefits of soy.

Ok, so now what? Here’s what I make of all this information. Soy is a food used traditionally and healthfully in Asia, so let’s take a lesson from Asia and eat soy in similar amounts and in the same forms: less than 36 gm per day of tempeh, miso and natto, with the occasional tofu on the side. (1 cup of tofu has 252 g). Processed soy foods such as soy cheese, fake meats, protein bars and soy protein isolate are still processed foods and therefore less healthful than whole foods. If you are allergic to soy or have thyroid problems, don’t eat it at all. If you have a baby, avoid feeding your baby soy formula. Of course, breast milk is the most fabulous thing you can give your baby. If you can’t breastfeed, choose a soy-free formula that contains the essential fatty acid DHA. If you have any kind of gastrointestinal problems, try eliminating soy and see if it makes you feel better.

There is an excellent article on soy by Kaayla T. Daniel in Mothering magazine’s June/July 2004. Check it out at: http://www.mothering.com/articles/growing_child/food/soy_story.html

If you decide that you want to reduce the soy in your diet and you need help, you can contact me at emily@gourmethelping.com or another nutrition professional in your area for a consultation.

Dear Emily,
I feel like a have to eat some kind of cold cereal in the mornings to be healthy, but I don’t really like it. Do I need the fiber from it or is there an alternative?

You can leave the cold cereal on the shelf. In fact, I list cold cereal in the “unhealthy processed foods” column of life, in spite of all the advertising to the contrary. With the exception of real granola and muesli, which contain whole grains, most cereals are only distant cousins of the healthful grains they come from. Just think about what those wheat berries or oat groats must have to go through to become flakes or O’s or whatever strange shape they are! They have to be exposed to really high heat processing that damages the nutrients.

You are far better off eating cooked whole grains for breakfast, like oats, rye or wheat berries. If you are feeling really adventurous you could try millet, quinoa or teff. Add some milk or yogurt, some nuts, seeds and fruit and Voila! You have a high-fiber breakfast filled with vitamins, minerals, proteins and fats to keep you humming through the morning.

Alternatively, you could have a more protein-rich breakfast, which can give you good energy for the day. Try eggs or chicken with a whole grain toast or some brown rice for fiber. Add tomato and some spinach for vitamins and minerals and you’ve got a breakfast that will out-compete cold cereal any day for nutrient density and staying power.

Emily is a Certified Nutrition Consultant, who practices in Fairfax. Submit your questions about nutrition, food and health and I’ll do my best to answer. emily@gourmethelping.com.





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