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Soya and Health
There is a lot of controversy about soya and it's effects on human health.
Articles that you read may have a certain bias depending on what "camp"
they come from. We come from the wholefood camp and it is from this perspective
that we take an in depth look at the soya bean.
It may come as a surprise to many to learn that soya milk and tofu are
not wholefoods - they both undergo a refining process. Commercially made
tofu may be fermented using chemical ingredients, alum or vinegar and
are not recommended. Choose organic tofu that is fermented with nigari
or lemon juice. Make an effort to change the soaking water daily and wash
before use, as toxic constituents migrate out of the tofu and into the
water. It is good practise to soak all pulses and discard the soaking
water before cooking. TVP (a soya based product) and soya flour also undergo
an even longer refining process, always choose organic TVPas the production
process is less intensive and it will be free from GM soya.
It is very important to realise that poor quality soya is a hidden ingredient
in many refined and pre-packaged foods available on the wider market.
It is used to "pad out" such foods - generally people are not even aware
that they are eating it. This type of soya should be avoided as it is
not organic and therefore may be genetically modified. Genetically modified
soya should be avoided wherever possible from a health, environmental
and ethical point of view. For more information on this issue see the
Genetically Modified Foods page.
There is also an ingredient which should definitely be avoided at all
costs is soya protein isolate - a product that is so highly processed
it can barely be termed a food substance.
The most beneficial wholefood soya products that are available are fermented
products such as miso - which contains valuable digestive enzymes, tamari
and shoyu (types of soya sauce) and tempeh (a protein rich wholefood alternative
to tofu). All traditionally fermented soya products are easier to digest,
as the fermentation process produces substances that counterbalance all
potentially toxic constituents. Whole soya beans are also beneficial,
although they must be thoroughly cooked in order to destroy toxic parts
of the bean, which inhibit a digestive enzyme called trypsin. A Chinese
saying says that the beans should be boiled twice for the length of time
it takes to burn an incense stick - they must have long incense sticks
in China! We recommend 4-6 hours or 2 hours under pressure. Miso, tamari
and shoyu are very salty and should be eaten in moderate amounts. That
said, they are highly beneficial foods and may form a regular part of
the diet for most people.
Soya is beneficial for those with heat signs - feeling hot, red face,
red eyes, high blood pressure, constipation and great thirst. It is also
good for signs of dryness. Hence, soya is often recommended for menopausal
women. For people with a cold constitution, the cooling properties of
tofu may be balanced by combining it with ginger, which is a warming spice.
Research has shown that eating soya can lower LDL "bad" cholesterol.
People who eat a wide variety of pulses and wholegrains rather than high
quantities of meat and saturated fats will tend to have lower cholesterol
levels. Many women find that taking soya can help to normalise hormone
levels, see Soya and women. Vegetarians and vegans
alike will find soya a good source of protein, although care should be
taken not to rely on it too heavily.
In the West when we are told something is good for us, we tend to think
the more we eat of it, the healthier we will be. This is muddled thinking,
healthy eating involves moderation and balance. Don't fall into the trap
of eating large quantities of soya products to satisfy protein cravings,
you may end doing more harm than good. Unfermented soya beans (and other
legumes) also contain phytic acid; excessive intake can reduce the body's
ability to absorb minerals. In Japan and China it is customary to only
eat small amounts, the average intake of soya in Japan is seven grams
per day. Occasional consumption (2-3 times a week) of moderate amounts
of good quality, organic soya products should cause no problems whatsoever
to those with robust digestive systems who are not sensitive to soya (see
People who should avoid soya products). In fact
moderate soya consumption has been shown to be beneficial to health.
Soya is viewed from a Chinese perspective as a damp and cool food. Thus
it balances out conditions that are hot and dry. It comes as no surprise
that soya products (particularly the refined ones) are extremely efficient
at alleviating symptoms such as hot flushes and vaginal dryness. Soya
is one of the richest sources of substances called phytoestrogens. Phytoestrogens
dock at oestrogen receptor sites and thus mimic the effects of real oestrogen.
Women suffering from symptoms associated with the menopause may find that
adding extra soya to their diet is helpful, yet caution should be exercised.
You may use refined soya on a regular basis, unless it is contra-indicated
for your individual constitution - see People who
should avoid soya products. It is best to only use small amounts of
refined soya. As little as seven grams a day can prevent symptoms. A fermented
soya supplement is available called Soyagen, which offers a convenient
way of taking wholefood soya. For those women who would like to avoid
or cannot tolerate soya, ground linseeds, red clover tea and sage tea,
all help to reduce symptoms. There are many other herbs that can help
to bring the hormones back into balance. Please note that it is best to
see a herbalist if you decide
to take hormonal herbs on a long term basis.
There has been some reserach to show that eating soya in the place of
animal milk products can benefit sufferers of breast cancer. In her inspiring
book, Your Life in Your Hands, Dr. Jane Plant outlines a diet rich in
organic plant foods and maintains that avoidance of all animal milk is
crucial in preventing the reoccurance of malignant cells.
The Haelan Centre has never sold soya based infant formulas because we
do not believe that soya is an ideal alternative to breast milk. Looking
at it logically, it seems wrong to choose such a phytoestrogen rich food
for the sole source of nutrition for an infant. Recent research has shown
that soya fed babies have a two-fold risk of developing thyroid abnormalities.
Now that Nanny, the goat's
milk based formula has been withdrawn from the EU, alternatives for
babies who do not digest cow's milk based formulas well are limited. Ask
your doctor about whether they are able to suggest any alternatives to
soya milk formula.
People with thyroid disorders, digestive problems (loose stools, bloating
or irritable bowel) or signs of dampness (excess mucus; tumours; cysts;
parasites; yeast sensitivity) should definitely avoid refined soya or
only consume it in small amounts on a very occasional basis. Even these
people are highly likely to be able to tolerate small amounts of the more
beneficial wholefood soya products. If you would like to find out if you
are sensitive to soya, drop in for a fifteen minute food
sensitivity test at the Haelan Centre. The test only costs £10.00
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