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Blog 17 To soy or not to soy, that is the question. Why has there been negative statements about the safety of soy? What do recent Plant-Based doctors & researchers conclude? Why do the US Dietary Guides and Recipes encourage tofu, soy products, and soy enriched milks? How can you fortify traditional recipes with the Plant-Based protein of soy?When I hear that a friend or colleague avoids soy products, I ask about the basis of this decision. It may be that a doctor or internet advisors have made unsubstantiated claims that it may cause cancer or hormones to go haywire or it is one of many allergens “that causes leaky gut or inflammation” and “avoiding soy will dramatically improve your health.” One friend has determined it causes her headaches, but she has avoided soy for years and still has headaches. While there may be a few exceptions, I wonder if those who avoid soy are missing out on an amazing food choice to build health.The research indicates that soy is safe, very nutritious, and sustains huge populations of the world. The US Dietary Guidelines 2020 promote soy as a preferred protein & fortified soy milk as an excellent choice. I personally think that soy products are extremely versatile as we make healthier choices to build health. Watch this great video, Is Soy Dangerous? | Neal Barnard, MD - YouTube: “Is soy healthy or is it dangerous? Maybe you have heard rumors that soy can cause cancer or cause your hormones to go haywire? Neal Barnard, MD examines the rumors, but most importantly the science around soy.” He states why soy is so great, cancer preventative, no cholesterol, and low saturated fat. Soy also has isoflavones with chemical structures similar to estrogen hormones (hence the erroneous negative association) but with healthful effects on body, which he discusses. Women consuming the most soy have the lowest risk of breast cancer, stressing how important soy is for developing teen women to protect them. Men consuming soy have less risk of prostate cancer. Epidemiological studies out of Asia indicate soy creates better health outcomes. (See Blog on Physicians Committee for Responsible Medicine promoting preventative nutrition which he founded.)Dr. Greger’s article: What Does Drinking Soy Milk Do to Hormone Levels? | ?| Dr. Michael Greger – The Plant Strong Club He states, “That’s one of the reasons why soy food consumption?appears?so protective against breast cancer: Soy phytoestrogens, like genistein, act as estrogen-blockers and block the binding of estrogens, such as estradiol, to breast cancer cells, as you can see in my video?How to Block Breast Cancer’s Estrogen-Producing Enzymes.What about Dr. Greger’s perspective on processed soy burgers, (Beyond meat is pea protein and Burger King’s Impossible is soy protein): Watch or read the transcript (below the video): Are Beyond Meat and the Impossible Burger Healthy? | and Plant-Based Protein: Are Pea and Soy Protein Isolates Harmful? | He states that they are a choice better than animal meat (in regard to saturated fat), while identifying concern for added sodium & less fiber than the original bean. “Plant-based meat alternatives are no match for unprocessed plant foods, such as beans or lentils.?“ He quoted the chair of Harvard’s nutrition department, “Nutrition policies and dietary guidelines should continue to emphasize a diet rich in [whole plant] foods such as nuts, seeds, and legumes or pulses, which are rich in protein and many other nutrients but require little industrial processing.” But we shouldn’t let the perfect be the enemy of the good. Not everyone can go all kale and quinoa overnight. The choice on the Burger King menu isn’t between this and this (meat), but between this and this, and in that case, it’s a no-brainer.” I totally agree with Dr. Greger and see value in occasionally having vegan substitute meats to incorporate in traditional recipes and as transitional foods. Watch Dr. Oz special: videos/not-all-soy-products-are-created-equal: “The soy bean has been called a ‘near-perfect food, ‘but recent headlines have cast this would-be superfood in a negative light. What's the truth? Dr. Oz is joined by dietician Kristin Kirkpatrick (MS, RD, Wellness Manager at Cleveland Clinic) to set the record straight.” Kristin identified “worse soy” are some energy bars with soy isolates plus high sugar content or soy chips with refined flours and high salt. She recommends “full soy” like tofu & soybeans (edamame) which healthy people in Japan with low rate of breast cancer are eating. She recommends tempeh or “fermented soy” which helps with digestion and adds more value. She discussed soy burgers which has soy isolate, claiming it may have parts of good soy but becomes “ghost of a health food” or “strips” soy of some nutrients, so she recommends limiting this and choosing to eat more full soy. She recommends unsweetened soy milk or if available: whole soybean milk (limited availability, or can make it yourself.) Be wary of long expiration dates (usually additives to prolong the shelf life.) She referenced studies recommending ?-1 c serving/day of soy for benefits.Food Service Leaders (HOME, healthcare, schools) have many options for using soy in recipes, to add protein nutrition, and as a basis for a meatless recipe. Example: If you were planning a lovely Vegan Buffet or Menu item, wouldn’t you want the most delicious Vegan Mock Chicken Salad on that Menu? This was the desire of my “adopted” granddaughter Alyssa McWhirter Peterson for her summer wedding reception (see her Testimonial.) She had recently tried my recipe version, asked me to provide it, and we both agreed, it was a hit (even for those who love real chicken salad-see Recipe under that tab. Don’t forget the Red Grapes and Pecans or sliced Almonds on the side.) This recipe spotlights an amazing produce: “Soy Curls” made from whole soybean, no salt added, and the texture of chicken meat. Obtain from Amazon or (see their use of “Soy Curls” in tempting recipes such as fajitas, stir fry, casseroles.) I am a big believer in adding diced tofu or scrambled tofu to many cooked recipes to add protein and soy protection to build health (demonstrated in my Cooking Class video.) Edamame (seasoned soybean pods with tasty, tender beans) is mentioned in Blog 11 as a new popular “appetizer” in upscale restaurants, and as a snack in my Blog 11 on Dr.Greger’s Daily Dozen.Many Asian restaurants have a variety of tofu and soy based dishes, & often asking the waiter will help identify specials or off menu availability. We recently went to a Vietnamese Pho Restaurant, and there was a huge selection of fried and unfried tofu in stews and soups with choices of vegetables, sauces, and spice levels. For vegans, be sure to request “no egg” in fried rice. Cashews and sesame seeds can be requested on the side. (See Photo below) My cousin Pat had never tried tofu, and she was amazed at the sauces and flavor.I NOURISH the dream: All HH Rebels will rise up in opposition to untruths about soy and consume soy for the preventative and protective benefit to build health. ................
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