http://www.arabnews.com/?page=9§ion=0&article=115768&d=25&m=10&y=2008
Saturday 25 October 2008 (26 Shawwal 1429)
The soy controversy
Mariam A. Alireza | [EMAIL PROTECTED]
Due to the recent soy controversy and my readers' inquiries about the
bean, I feel impelled to throw light on this issue. Strange enough, it is
always the very same story circulating around via e-mail and returning to me
for comment.
It is about this young woman who discovered the benefits of soy and
decided to apply them to herself, only in an exaggerated fashion. Please pay
close attention to what she wrote: "I began to fortify my body with the best
and healthiest foods I could find. Tofu was the main ingredient in every
healthy dish and I bought Soya milk almost every day and used it for everything
from cereal to smoothies or just to drink for a quick snack. I bought Soya
muffins, miso soup with tofu, soybeans, soybean sprouts, etc." By flooding her
system with phytoestrogens found in soy, she triggered hormonal imbalance. With
such soy concentration coming from her diet, she developed health
complications. What is the wonder in that?
For centuries, Asians have been enjoying soybean in its various forms of
tofu, tempeh, miso, soymilk, and more. Believe it or not, they have less cancer
incidents than Westerners, even though they add it to soups, salads, meat and
vegetable dishes, snacks, and desserts for breakfast, lunch, and dinner.
Whereas, modern medicine has only recently recognized the bean's benefits for
its protective effects on the heart, bones, and hormonal system. After
reviewing 27 clinical trials, the American Food and Drug Administration (FDA)
approved the daily consumption of 25 grams of soy (in Japan 7-11 grams) for
lowering cholesterol levels and risk of heart disease. This approval only
triggered the soybean industry frenzy. Manufacturers rushed to make soy protein
concentrates, isolates, and texturized soy proteins part of many baked goods
and processed foods like cereals, drinks, energy bars, soy meat and burgers,
hydrogenated oil (inflammation-causing trans fat), and smoothie powders.
"Concealed" soy (in almost 80 percent of processed foods) has hiked soy
consumption to dangerous levels, raising health risks of cancer and thyroid
problems. Such abuse caused soy critics to denounce the bean, resulting in
conflicting reports and confusion among the public who are still uncertain of
the outcome of the ongoing debate.
Because soy contains phytoestrogens (plant derived estrogen), high
consumption of its protein, isoflavones, and isolates lead to breast cancer (in
lab mice without ovaries). With overconsumption of "hidden" soy in processed
foods as well as genetically modified vegetable proteins processed through high
heat and pressure like in soy protein isolates, risk of cancer, thyroid
disruption, and allergies have risen, alarming consumers.
Compounds known as goitrogens in soy, broccoli, and cauliflower can
disturb thyroid functions in susceptible individuals with iodine deficiency.
Such compounds also restrict the assimilation of thyroid medication and block
thyroid hormone-producing enzymes.
However, numerous studies suggest that soy is heart friendly through
decreasing blood fat levels, reducing blood pressure, and dilating blood
vessels. Soybean's other boon for the heart is its omega-3 fatty acids, also
found in fatty fish and walnuts. Phytosterols in soy have two compounds,
sterols and stanols; both are structurally like cholesterol. They race to plug
cholesterol receptors in cells, blocking the way for bad fats and deterring the
re-absorption of cholesterol, which circulates back with liver bile, thus
reducing cholesterol by 5 to 10 percent. In trials, phytosterols also enhanced
immunity in HIV patients. Studies indicate that soy protein in food relieves
some menopausal symptoms without disrupting the body's hormones, unlike
isolates.
Finally in order to reap soy benefits, eat it moderately within a
balanced diet. The Arabic saying reminds us that "Abuse gives opposite
effects." Water, for example, is necessary for survival, but excess intake can
overwork the kidneys and dilute nutrients. Therefore, moderation is the key to
health.
Soybean is a healthy legume; it is not in your health interest to be
deprived of its benefits because of misconceptions or misuse. Isolated
supplements should be avoided unless absolutely necessary or prescribed, but
whole unprocessed soy foods are healthy in reasonable portions. Its healthiest
form is the fermented one, tempeh and miso. Fermentation improves its
digestibility and degrades phytic acid content, which reduces nutrient
assimilation (zinc, calcium, and magnesium) and cause painful gases. Mixing soy
with other proteins, adding seeds like cumin, fennel, and anise, and soaking
the bean overnight mitigate its unpleasantness. However, should you have health
risks (predisposition to cancer, thyroidism, or allergies) replace soy with
fish, chicken, turkey, legumes, nuts, and seeds. Otherwise, enjoy your soy like
a billion plus Asians do!
