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The Stance on SOY: What Does The Research Say? – Tahlia Claringbold
The Stance on SOY: What Does The Research Say?
There is great debate on its health impacts, so let’s dive into the science of soy.
It can be incredibly confusing to navigate through the numerous good, and bad claims about soy consumption. Soybeans are a type of legume and can be found as:
- Whole food sources (most commonly edamame beans)
- Fermented sources (soy sauce, natto and miso)
- Processed foods (e.g. yoghurt, cheese, bread, breakfast cereals and meat alternatives – tofu, tempeh, TVP).
Isoflavones and Oestrogen:
When it comes to soy, the components of most debate are the isoflavones, which are polyphenols with oestrogen properties – meaning the isoflavone chemical structure is likened to oestrogen (a hormone).
Many people will avoid soy due to the fact that soy, or soy products will act like the hormone oestrogen in our bodies – so to what extent is this true?
Since isoflavones and oestrogen have a similar chemical structure, isoflavones can bind to oestrogen receptors in the body, causing a weak, anti-oestrogenic, (prevent oestrogen from mediating any effect), or NIL effect. It is important to note that the human body contains a number of different oestrogen receptors, and isoflavones do not bind to ALL of those receptors. Therefore, phytoestrogens will not reflect the typical agonist response of classical oestrogens.
Picture source: https://www.superfoodly.com/estrogen-foods-list-50-high-phytoestrogen-sources/
Reference: G, Rizzo & L, Baroni, 2018, ‘Soy, Soy Foods and Their Role in Vegetarian Diets’, The Science of Vegetarian Nutrition and Health, 10(1), Accessed from: https://www.mdpi.com/2072-6643/10/1/43/htm
Soy and our Health:
As the science currently stands, the following points are evidence-based facts on the consumption of soy products.
- Complete source of plant-based protein (i.e. contains all 9 essential amino acids)
- Source of unsaturated fatty acids; has exerted positive effects towards cholesterol status.
- May reduce LDL cholesterol for those with high cholesterol status.
- May reduce risk of coronary heart disease
- Soy will not affect testosterone levels in men
- Source of B vitamins
- High in fibre (1 cup cooked soybeans = 14g fibre)
- The type of carbohydrates in soy are indigestible to humans, so they are fermented in the large intestine to feed and grow our gut microbiota
- May be protective against development of breast, prostate and bowel cancer
- Contains phytic acid – which affects the absorption of some minerals such as calcium and iron. By cooking or fermenting soy, it deactivates the phytic acid.
- Unlikely effects to overall thyroid function. However, it is suggested for those on levothyroxine, to distance soy consumption from medication intakes due to potential interference/interactions.
So, to summarise:
Soy is not AS BAD as the claims set it out to be. As with all foods, try to avoid consuming excessive amounts of soy. 25g of soy per day is the recommended amount – which is equivalent to around 100g of tofu, tempeh, or soybeans.
Tahlia Claringbold
Based in Sydney, Australia, I have recently graduated as a Nutritionist from the University of Wollongong, completing my Bachelor of Nutrition Science (BNutSci) in 2019.
I am now completing my Master of Nutrition and Dietetics (also at UOW) to graduate as an Accredited Practicing Dietitian (APD) in 2021.
I am a passionate foodie who loves to cook, bake, learn and educate others.
My favourite foods include sushi, chocolate and avocado. I love cats, yoga, baking, and my friends. I have particular interests in digestive health, adolescent nutrition and women’s nutrition.
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What’s the Latest in FODMAP Research – Dr CK Yao
What's the Latest in FODMAP Research
Presenter:
Dr CK Yao
What’s the Latest in FODMAP Research
Want to keep up to date with the latest science on the FODMAP diet? Keen to learn about what research studies are being conducted in Irritable Bowel Syndrome? Dr CK Yao shares insights into the latest findings from around the world covering the long-term effectiveness of a FODMAP diet and the use of additional therapies on a low FODMAP diet and where the field is heading
About
Dr CK Yao is a post-doctoral research fellow and enthusiastic dietitian working in the space of cutting edge research – improving diet strategies for patients with functional bowel disorders, ulcerative colitis and pouchitis. There’s so much that gets me excited about my work:
- First hand experience about how complex the interactions are between what you eat and effects in the gut.
- How rewarding research can bew because there are always new insights to be gained and more questions to be answered, keeping me on my toes.
- Best of all, I get to combine my love for science with the dietetic practice to provide better dietary advice for individuals.
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Label Reading and Spotting Hidden FODMAP Ingredients – Crystal Austin
Label Reading and Spotting
Hidden FODMAP Ingredients
Presenter:
Crystal Austin
Label Reading and Spotting Hidden FODMAP Ingredients
In this video, Dietitian Crystal explains how to label read on the Low FODMAP diet, what to look for and how to spot hidden high FODMAP ingredients.
About
Crystal is an Accredited Practising Dietitian and Nutritionist. She has experience and a special interest in helping clients find relief from their Irritable Bowel Syndrome (IBS) and food intolerances.
Crystal is experienced in helping clients navigate the low FODMAP diet and is the creator of the Gut Clarity with IBS Program, a comprehensive program designed to find symptom relief from IBS.
Crystal strongly believes that each client is unique, and treatment should be as well. This means that she will personalise a program to suit you.
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Common mistakes made on the low FODMAP diet – Geraldine Van Oord
Common mistakes made on the low FODMAP diet
Presenter:
Geraldine Van Oord
Common mistakes made on the low FODMAP diet
The low FODMAP diet is effective in relieving gut symptoms such as bloating, wind, diarrhoea, constipation and stomach pain in up to 3 out of 4 IBS sufferers. But the low FODMAP diet is quite complicated, and it can be easy to make simple mistakes.
This video provides insight into some of the most common mistakes made on the low FODMAP diet and what you can do to avoid them so you can settle down your symptoms faster.
About
Geraldine Van Oord is an Accredited Practising Dietitian and founder of The Gut Friendly Dietitian. Her team provide 1:1 consultations Australia wide to help those with IBS identify their food triggers so they can settle down their gut symptoms, find their best IBS diet and live their best life.
Geraldine has a food intolerant family and knows first-hand how hard it feels to balance healthy eating with adverse food reactions. As a result, her mission is to provide nutrition advice and support to families with food intolerance to help them thrive and be healthy on any restricted diet that’s medically required.
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How to Low FODMAP Your Favourite Recipes – Chelsea McCallum
How to Low FODMAP Your Favourite Recipes
Presenter:
Chelsea McCallum
How to Low FODMAP Your Favourite Recipes
Have you been told to follow a low FODMAP diet and feel limited, lost and confused? Chelsea, an IBS Dietitian and FODMAP Expert will show you how to modify your favourite sweet and savoury recipes so that you can gain control over your symptoms whilst enjoying food that you love.
These simple strategies can be applied to almost any recipe to ensure that it is tummy-friendly.
About
Chelsea McCullum is a Dietitian based in Brisbane, Australia. She has a virtual clinic where she coaches clients 1:1 to help reduce their bloat and determine their food triggers. Prior to being a Dietitian, she was a Recipe Developer in Sydney.
She loves cooking FODMAP friendly meals and making IBS bearable with delicious food. She completed her degree in Australia but has continued professional development in Australian and abroad in the UK.
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The Game changing tool that can help you understand your food intolerances and allergies better – Jade Anstey
The Game changing Tool: that can help you understand your food intolerances and allergies better!
Something that has been so beneficial to many of my clients is the use of functional pathology as part of their health assessment. It is the perfect tool that combines my unique holistic approach with science based medicine. It has been real game changer with my patients being able to finally provide them with accurate answers to their health.
Jade Anstey
Jade Anstey is a naturopath and nutritionist with a strong ability to identify the bodies innate ability to find its equilibrium or ‘balance’. Know as ’the naturopath you have to see’, her message- that health is individual, that no approach is the same and that balance can be achieved- she inspires people across the globe to understand & bring balance to their own health. Working in key areas of digestive disorders, the microbiome and the gut-immune system Jade believes the body has the ability to not only health but ultimately thrive in health.