Is It Safe - or Beneficial - to Eat Soy Products?

Soy has received both positive and negative press in recent years. These products are made from soybeans, which are a type of legume, and include tofu, soy sauce, miso, tempeh and other items. So, are soy products healthy and safe to eat?

Learn more about soy so you can decide if itÕs right for you:

1. The benefits of eating soy. Soy has several benefits:

* Soy products are popular among vegans and vegetarians because soy can replace meat in many dishes. Soy is also filling and easy to cook.

* Several studies have found that soy can help women who are going through menopause cope with their symptoms. It seems to be especially helpful for hot flashes.

* Soy may also help people lower their cholesterol levels.

* For people with heart disease issues, replacing high-fat items such as red meat with soy can lower their risk of heart attacks. This is mainly due to reducing saturated fat by switching to soy.

2. The negative side of eating soy. Several studies have found some negative aspects to eating soy:

* Soy products can negatively affect your thyroid function. They can also affect how your body absorbs certain thyroid medications. If you already have an underactive thyroid, then you may need to limit or avoid soy.

* Soy has phytoestrogens, which are similar to estrogen hormones and can mimic them. These phytoestrogens may increase infertility, cause menstrual issues, and raise the risk of cancer. Both men and women can be affected negatively by phytoestrogens.

* Soy may also prevent the body from absorbing some minerals and vitamins. These include magnesium, zinc, calcium, and iron.

* Some people who have celiac disease and canÕt eat gluten also have issues with the lectins in soy. This means their body can react to them too.

3. Confusion about soy products and Asia. There are incorrect assumptions about the amount of soy items consumed in Asia. ItÕs actually much lower than most people think.

* One of the reasons people think itÕs safe to eat soy is because itÕs popular in Asia, and people in this part of the world tend to have longer life spans and healthier bodies.

* However, studies have found that people in Asia donÕt eat a huge number of soy products every day.

* They typically use soy as a condiment or part of a meal instead of an entire dish.

* Adults in Asia usually eat about 10 grams of soy per day.

4. Should you eat soy? This is a decision you should make with your doctor and nutritionist. In moderate amounts, soy is generally considered safe.

* However, if you have thyroid or infertility issues, then you may want to avoid or limit soy products.

* In addition, if youÕre a woman whoÕs taking estrogen or other hormone medications, talk to your doctor before consuming soy items.

* If youÕre limiting soy, read all food labels carefully. Soy can show up in cereals, snacks, and many other foods.

5. What is the safest type of soy to eat? In general, fermented soy products are safer.

* Choose items such as miso, which is fermented soybean paste, or try natto, which is a sticky mixture.

* Other fermented products are tempeh, bean paste, pickled tofu, tamari and soy sauce.

* You can find many of these products at your grocery store, online, or in health food stores.

Soy has both advantages and disadvantages for your health, and your doctor can guide you toward what would be best in your situation.

Are Meatless Mondays For You?

You probably know that a plant-based diet offers a lot of benefits for your health, but it can be hard to give up hamburgers and bacon. In fact, an estimated 4 out of 5 vegetarians eventually go back to eating meat.

ThereÕs also evidence that making the transition gradually increases the chances of sticking with a meatless diet.

Picking one day a week to eat vegetarian is an excellent place to start, and thatÕs the thinking behind the global movement for Meatless Mondays.

The campaign has a longer history than you might think. During World War I, Meatless Mondays were advertised as a way to support the troops. In 2003, the idea was revived by public health experts to encourage positive changes in the way we eat.

Begin each week with a meat-free day or design a schedule that works for your family.

As you plan your new menus, take a look at these ideas.

Benefits of a Plant-Based Diet:

1. Reduce your health risks. Eating more fruits and vegetables can reduce your risk for diabetes, heart attacks, and strokes. Lifestyle choices, like your diet, play a major role in your wellbeing.

2. Lose weight. Being a vegetarian wonÕt make you thin if youÕre living on pizza and potato chips. On the other hand, vegetarians tend to weigh less, have lower body fat, and live longer than meat eaters.

3. Consume more fiber. Increased fiber is one reason why most vegetarians slim down. Fiber also reduces blood pressure and inflammation.

4. Spend less on food. You may also wind up with more money in the bank. Lentils and tofu cost less than most meat products.

Practicing Meatless Mondays at Home:

1. Learn new recipes. Make vegetarian cooking fun by experimenting with new dishes. See how many different ways you can prepare chili or serve something elegant like a savory vegetable tart.

2. Make substitutions. Enjoy your old favorites without the meat. Use spinach in your lasagna and chickpeas for fajitas.

3. Stock your kitchen. Simplify mealtime by shopping in advance for vegetarian staples. Look for beans, nuts, and nutritional yeast.

4. Do your research. Visit your local library or bookstore to find books about vegetarian and vegan lifestyles.

5. Reach out. Learn from others who are trying to go meat-free. Browse through the Meatless Monday website or talk with friends and family who have made the transition.

Practicing Meatless Mondays away from Home:

1. Visit ethnic restaurants. YouÕll find many delicious vegetarian options at Indian and Middle Eastern restaurants. Keep a list handy for when itÕs your turn to choose where to go.

2. Call ahead. If you think the menu may be limited, contact a restaurant ahead of time. Even a steak house may be able to put together an entree youÕll love.

3. Order side dishes. Remember that you can create a balanced meal without ordering a main course. Dine on hummus, roasted vegetables, and bread.

4. Eat beforehand. What if you know youÕre going to be stuck somewhere where the only meat-free items are the hamburger buns? Fill up before you leave home so you can have fun with your friends without being distracted by hunger pangs.

5. Leave feedback. Expand meatless choices for yourself and other diners. Let restaurants know about your experience and how much youÕd appreciate seeing more meatless options on the menu.

Meatless Mondays could be the start of a whole new way of eating for you and your family. Maybe youÕll decide to become vegetarian for life or just cut back on your consumption of processed meat.

Either way, moving towards a plant-based diet could enhance your health, slash your grocery bills, and reduce your carbon footprint.


Learn more about your health online when you read the rest of our information here about: Fight Disease With Food guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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