Dispelling the Soy Protein Myth

For those of you who are unaware, there seems to be hot debates out there about whether the vegan diet provides enough of the nutrients the body needs, especially protein. There also seems to be a hot debate about whether or not soy is healthy or harmful.

Personally, I think the debate about soy stems from the debate about protein in a vegan diet. I think vegans fall for the myth that humans need a lot of protein to be healthy, and thus we rely heavily on high-protein plants, like soy, to ward of concerns that we're not getting enough protein.

 

In my journey to eat a vegan diet, I am concerned with my health, and I do take it seriously if I'm not giving my body what it needs. I've struggled to find clear answers about protein needs and the healthiness of soy products, but I feel like I've heard enough evidence about soy and protein to be able to share these resources with confidence.

I discovered what I think is the most sensible conclusion about protein while viewing the film Forks Over Knives (a film I would highly recommend vieing, by the way). The scientific evidence for how much protein we need to consume is summed up in this article. Basically, if 10% of our daily calorie intake is comprised of protein, and we are getting enough calories, we are getting plenty, if not an excess, of protien in our diets. Even the most protein lacking produce, like potatoes, has 10% protein. The trick is eating whole foods.

Refined foods remove many of the nutrients in refinement. Therefore a vegan diet made up of mostly refined foods may not support a body's protein needs. Additionally, a diet of highly refined foods will not provide other micro and macro nutrients necessary for good health, even if it's a diet that includes animal products. (You can get a plethora of information about nutrient needs in the film Food Matters).

The original article by Dr. John Douillard, published November 24, 2011 titled Soy: Friend or Foe, has been the most helpful, research-based article I've read about the benefits and cautions about soy. I would strongly encourage you to read the entire article, which can be found here: http://lifespa.com/soy-friend-or-foe/.

If you're short on time, here is the conclusion of the highlighted article:

"Soy should not be your main source of protein. Avoid soy pills. Avoid or reduce soy milk, soy cheese and other processed soy foods.

A note on tofu: in Japan, tofu is significantly more cultured with a much stronger taste than it is here in the states. American tofu should be eaten in moderation.

Enjoy traditionally fermented soy products such as miso, tempeh, natto, and traditionally brewed soy sauce. Still, make sure even these products are organic and non-GMO. Very important!

Consider including natto either as a food in your diet, or the enzyme nattokinase as a supplement, to maintain the optimal health of your arteries and protect them from atherosclerosis and blood clots.*"

To summarize, this Dr. Douillard recommends only eating well-fermented soy products as these can be quite healthful. However, unfermented or underferemented soy products can potentially be harmful to one's health.

So, here's my bottom line: buying into the myth that humans need a lot of protein into our diets, and adding in unfermented soy to account for this perceived need may only lead to a lack of health, rather than improved health. If we eat enough variety of whole foods to the degree to which that diet meets our calorie needs, we will get all the nutrients our bodies require, including protein, and it doesn't have to be from soy.