Happy Wednesday, all!
So glad you liked Lindsay’s interview! And I can’t wait to award one of you with the e-book.
I’m excited to post a much-anticipated raw question of the week. It concerns everyone’s favorite health food, soy, and it’s place in a plant-based diet.
In the last two months, I’ve gotten a bunch of emails to this effect:
“Hi Gena. Just wondering: is uncooked tofu raw? And what are your feelings about soy? Is it good for us?”
In order to answer this question, let’s dissect it.
1) Is uncooked tofu raw?
Unfortunately, not at all. Packaged, uncooked tofu is “raw” in the sense of “unheated,” but most mainstream brands of tofu (I am not including certain kinds of fresh artisan and handmade specialty varieties, which have various processing methods) are made from coagulated soymilk. Soymilk, in turn, is made by soaking, grinding, boiling and straining soybeans. So even if you’re eating a local, organic brand of tofu, it is not a raw food. Most commercial soymilks have been processed at even higher temperatures than this, and they’ve often got added sodium and sugar.
But let’s get to the deeper question.
2) Is soy safe?
This is a complicated question. There is tremendous debate in the various health communities about the safety of soy. Both soy enthusiasts and detractors wield various studies and research, and neither group is entirely mistaken: the research is conflicting, and confusing.
In order to pick it apart, it’s important for us all to remember that, when we discuss soy’s potential harm, we’re essentially discussing what soy can or can’t do when eaten very habitually or even excessively. Many doctors and experts point out that Asian populations have been eating soy for ages without the apparent health problems that some of us are now attributing to it. This is 100% true, mostly because those same Asian populations do not eat soy in as heavily processed forms as most Americans do, nor as frequently.
In spite of its reputation as a food primarily for vegetarians (compounded by the popular stereotype of all vegans and vegetarians as tofu fanatics) soy is a huge part of the SAD diet. It’s in nearly all processed food (as soy isolate or as lechithin), which means it slips into items you’d never immediately associate with it, from baby formula to bread. Even if you hate tofu, you may be getting soy in places you don’t think you are. It’s important to remember, then, that Americans tend to unconsciously consume soy more often than the Asian populations who enjoy it with no ill effects.
I’m not going to attempt a medical ruling on the health benefits of soy here. I’m not a medical doctor, and moreover, this is a debate on which science and medicine have proven contradictory. For every warning against soy, you can easily google an article or study that will make claims to the contrary; for every concern you raise, you’ll find a doctor who tells you that soy is not only fine, but health-promoting.
What I can tell you is why I personally choose to avoid eating more processed varieties of soy on a regular basis (and why I don’t recommend them for people who have sensitive digestion).
The first reason should be obvious: most forms of soy are not only not raw, but also heavily processed. I try to avoid putting heavily processed foods in my body, and soy is no exception.
The second has to do with hormones. Soy contains isoflavones, which are phytoestrogens—in other words, plant-based estrogens. Soy’s estrogenic properties (the fact that it mimics hormones in the human body) are both its strength and its danger, according to whom you talk to. Personally? I avoid foods that will alter my hormonal balance (for the record, ladies, this also means that I don’t take hormonal birth control). I’m the child of a breast cancer survivor, and while my Mom’s case wasn’t classified as estrogen-receptive, I’m still exceptionally vigilant about estrogen. (If you’re at all dubious about the potency of phytoestrogens, don’t be: I’ve now spoken to a couple of nutritionists now who say that they’ve seen excessive soy consumption encourage breast growth in women, and even gynecomastia in men.)
The third reason I’m careful with soy has to do with its impact on thyroid health. I don’t suffer from thyroid dysfunction of any sort, but there are well-established concerns about the relationship between soy isoflavones and thyroid health. Soy is technically a goitrogen—a food than can promote the formation of goiters. Goitrogens are known to slow down thyroid function; many nutritionists believe that soy is downright toxic to the thyroid, and a likely culprit in thyroid disease. A famous 2000 study, conducted by two FDA researchers, led the researchers to write a letter of protest to the FDA claiming that soy is not only toxic to the thyroid, but a likely carcinogen as well. The two researchers have subsequently refined their argument to include other factors that must also be present for soy to prove toxic, but they remain critical of soy. On the whole, it’s safe to say that many figures in the health community believe that soy has a distinctly negative impact on thyroid health.
The last reason I’m cautious with soy—and here’s where I can speak most confidently—is that soy does not promote digestive health. It, like dairy, is mucous forming, which means that it slows down peristalsis—in other words, it’s a nightmare for anyone suffering from IBS or constipation. It’s also irritating to the GI tract, which is why it’s no surprise that soy is one of the most commonly diagnosed food allergies.
OK. All this aside, I you’re probably still wondering: do I believe that there is any place for minimally processed soy foods in a healthy diet?
Yes! To start, I think that soy is a terrific transition food if you’re making the switch from a standard diet to a vegan or vegetarian one. Soy analogs (boca burgers, soymilk, soy ice cream) can be helpful to many new vegetarians, and that’s fine. I never quite got the appeal of soy substitutes myself: I didn’t like burgers and hot dogs in the first place, so soy versions of those things didn’t really entice! But I ate soy yogurt for a long time, as well as soymilk, and I still love tempeh and edamame.
What kind of soy you eat matters: edamame is obviously the least processed, and (in my mind) most ideal (it combines as a starch). Tempeh is my second favorite choice, as it’s slightly less processed than tofu. And organic tofu (handmade locally if you can get it) is the next best choice. I suggest steering clear of all soy isolates if you can.
Obviously, eating tofu now and again (especially if its your alternative to conventional meat) ain’t gonna kill you! Nor will a soy milkshake if you’re having a lousy day and need a vegan treat. Just try to avoid eating soy all the time and in its more processed forms. And if you’re ready to reduce soy intake because you share the concerns above, great! I think you’ll find that vegan life after soy is much easier than you think.
As with all things, I welcome you to do your own research about this issue–and, if need be, to draw your own conclusions. I think independently, and I like to encourage others to do the same. Arm yourself with your own clear and independent understanding of the facts out there. I know that much of it is contradictory, so be persistent in seeking out truth!
And let me know if you have questions about my own take on the issue.
Phew! That was quite an answer! To lighten things up, I have a winner to announce! The winner of the Raw Wednesday Veteran’s Giveaway is #103: Cindy! Here’s what Cindy learned through Raw Wednesdays:
“I actually take a lot of flack for the avocados i eat..i eat one a day… love them, feel so great eating them and despite their price, (in California)..will continue. it started during pregnancy and now I’ve just continued.
I’ve tippie toed into raw before and now I am diving in. I meant to work towards a vegan diet and now I am heading raw.
I love the journey and what it teaches me about ME.
Raw food also teaches us so much about our relationships with food, and why we eat… for entertainment, boredom, socializing… it’s amazing
and I too am struggling with what my body agrees with and disagrees with.
i REALLY love your blog and the wonderful and helpful information you provide.
I am a new reader and will definitely be back for more posts.
Thanks”
Congrats, Cindy! I hope Sarma’s wonderful book can help you in your raw journey!
To those of you who emailed me about having missed the Raw Wednesday Challenge, it’s not too late! I welcome you to keep it up today and in the coming weeks. Let us all know what you learn!
Have a great day, everyone 
xo
in totally agreement. I have always been as grossed out by fake meats as I have been by the real meat. I actually think an organic, hormone animal products may be better than some of the way overly processed fried chikn pattie things, yuck. I do occasionally eat tempeh and edammame, but have never liked tofu. I think the hardest thing about going veggie or vegan is becoming a carbetarian or vegan junk foodist, and I like how you highlight these issues.
Thanks, Mel! It’s a tricky issue, since I really do think it’s OK to eat a little tofu in place of, say, conventional beef. But I think that so many vegans overdo it: are tons of boca burgers so much better than a little organic fish?
Anyway, I know where I stand. But it’s a complicated debate, and so much of how to view it depends on one’s needs.
Are you saying my boobs could grow if I eat excessive soy???
Kidding
(kindof)
Thanks for your input on soy! I think what you said makes a lot of sense.
I’ve had troubles ever since I went vegan with extremely low estrogen levels, and I’ve started wondering lately if it might be all the soy I started eating once I made the switch. I hardly touched the stuff before I went vegan.
Maybe if I take this info to my doctor she’ll start listening to me and take me off this darn birth control. Ooh, I hope so!
Hope so, Zoe! I feel so much better OFF it.
Thanks! This clears a lot up for me. I think I won’t be buying soy products anymore, not that I ever really overdid it in the first place - as you said, a lot of the detriment is linked to high consumption, and I don’t think that is/will ever be the case for me. I won’t freak out if there’s a tasty tofu dish on a menu that I desperately want to try, but the way I see it, no need for me to stock up on Boca burgers and soy milk in an effort to be “healthier.” CLEANER is the key word for me right now! There’s no soy product that I would desperately miss anyway, so I guess that’s lucky.
That is GREAT, Diana.
All of the controversy aside? The more “raw” (as in unprocessed) the better. If that means less soy, awesome
This was a wonderfully informative post about soy! I have been doing a lot of “house cleaning” in terms of my diet lately, and I think that tofu will be the next to go. Luckily, I don’t eat much of it anyway because I don’t really care for it.
Hey Gena! Once again, great info (as always!). I’ve done the research on soy, and as you said, you’ll find “sound” arguements for both ends of the spectrum. I’m not sure that I fully believe any one side. While I don’t OD on the stuff, I do go for a week or two where I eat a lot of tofu or edamame, simply because I prepare a few meals for the week and they tend to be the same. Fortunately, tofu seems to be one of the few things that I’m not having an issue with digesting these days (long story here). If it weren’t for the hubbie, I wouldn’t eat meat or chicken at all. Even then, it’s a very rare occasion for me. Fish and beans get a little tiresome after a while, so tofu or TVP allows me to switch it up. I’m one of the rare freaks who actually likes tofu (at least the way I make it!). Unless there is a health issue (ie. breast cancer in the family), I think it goes under the heading of “all things in moderation. Balance is the key to any healthy diet. The trick is always trying to figure out what “balance” works with your body at any given time in your life! Try to have a sunny day, in spite of the NY clouds!
Oh Gena, your posts make me so happy!
I try to stay away from soy (besides when i go to japanese restaurants and have a little soy sauce & edamame) but i fear it has crept into my other foods without my knowledge! i don’t eat THAT many processed foods but I do sometimes have organic chicken (are they being fed corn & soy even though they are organic/hormone free?????), i eat luna bars now and again (i KNOW they have soy protein) etc.
There is a HUGE history of breast cancer in my family and my mom’s doctor may years ago told her that the best thing she could do for her body was 1. stay away from ALL SOY and 2. not to use antiperspirants but to stick only to tom’s of maine deodorant. it was before any hype about either and i have never forgotten that in all these years.
And your comments make ME so happy!
That is definitely the best advice for breast cancer risk patients, in my opinion.
As for the chicken, if you’re buying organic and free range, it *should* be OK — though buying directly from a farmer or farm stand would be even better, because you could ask questions about the feed.
I stopped eating soy a bit ago because it was hurting my belly. I’m so glad to be rid of the processed foods and eating more natural sources of nutrients. Thanks for this very informative post!
I can’t believe the timing of your post! I am just starting to connect some dots about soy…DIDN’T know they are in so many “normal” HA products (which I am eating hardly any of anymore) but now that I am learning to eat Vegan and Raw… soy does come up.
I like to use soy in smoothies to beef it up (sorry for the pun) so to speak… back to the drawing board.
I’ve noticed a weight gain when i eat more soy…was wondering about it’s digetability. THANKS again for another great and informative article!
AND THANKS SO VERY MUCH FOR THE GIFT BASKET!
I needed a lift today!
My pleasure Cindy!! Can’t wait to hear about your treats, and so glad this post was helpful. xo
As you know, I’m very anti-soy (and highly allergic to it), so I appreciate this post topic - thank you once again!!
Thanks for sharing all this information! I also try to avoid soy, although I use soy sauce very infrequently. I’m estrogen dominant, so soy is a no-no for me. Tofu and soy milk give me gas.
We should also remember that, like corn, most soy produced world-wide is genetically modified, which is reason enough to avoid it. You’d be hard-pressed to find a food product on the shelves that doesn’t contain either soy or corn in some from these days.
Nice point about GMOs, Hanlie — thanks!
It’s in nearly all processed food (as soy isolate or as lechithin)…
Did you mean lecithin, like the emulsifier, or is this something different?
Guess who I learned this fun fact from? – Soy is THE most mucus-forming plant on the planet. – Natalia Rose!
And, let me tell you, that was an eye opener for me. I was a ‘guinea pig’ baby, part of a test market, back in the day, for soy baby formula. My parents got it for free. Well, I thrived on it and developed quite a taste for soy milk. In fact, I wouldn’t drink cow’s milk, only soy milk, every day, well into adulthood.
Hello? Guess who became hypothyroid, estrogen dominant and morbidly obese?
I put down the soy milk at the same time I began the transition from SAD to raw. When I tell you that buckets and buckets of mucus have been expelled from every bodily orifice imaginable, I am not exaggerating.
Another extremely well written and researched article, Gena!
Thanks Earthmom! What a fascinating personal story!
I actually meant the emulsifier, and misspelled it. I think a little soy lecithin is OK in moderation, but not ideal. Make sense?
Great post, Gena!
I agree with everything you have said. I do very very occasionally have soy (I like tofu dogs in the summer..I might have a couple this summer).. and once in a blue moon I will have tempeh or tofu. But everything else there are alternatives for. Coconut and almond milk have helped a lot..especially in the ice cream department. I love have there are alternatives to soy now..when soy use to be the alternative!
My mom had breast cancer as well (she was cleared in October), since then I have avoided soy..plus my tummy doesn’t like it much either!
awesome post, Gena! Asians hardly eat as much soy as these soy manufacturers want everyone to believe. I only remember having soy in the form of silken tofu, steamed edamame, and the occassional freshly extracted soy milk from edamame made by my mom.
I find this super helpful and interesting. I consume quite a bit of soy products because I find them to be convenient, lower calorie, and more husband friendly
I have started transitioning to eating more organic beans on my raw salads and mushrooms instead of soy burgers for dinners. Interstingly enough I’ve just started having “normal” cycles for the first time in 2 years as well. Do you think soy can affect a women’s cycle? I haven’t done any research on the subject, but I’m really having a lightbulb moment wondering if that has any affect. I never had normal cycles even before going vegan, but wondering if a “cleaner” diet is helping my hormone levels. I get so overhwhelmed with the diet/hormone link and am even more frustrated now that we are TTC. Any ideas for where to start educating myself with diet/TTC and women’s issues? I am dedicated to staying Vegan, but have no idea how/what I should be eating to regulate my body. HELP 
Amy,
In my experience, yes, soy can affect a woman’s cycle; ANY product with hormones can affect a woman’s cycle. But I would guess that it’s the cleaner diet, not the soy, that’s normalizing you.
If I were TTC, I would personally stay away from soy. Hopefully you can maintain your veganism with this choice; if not, you could consider small amounts of organic fish instead?
Gena
Thanks Gina for the advice. I’m going to begin cutting out the most processed soy products and still eat a bit of organic edamame and tempeh when available. I love beans/lentils/and grains so I should have no issues staying away from soy for a while to see if anything changes. We do eat occasional local fresh salmon only when my hubby catches it himself. I always feel great on those weeks where we eat 3 dinner’s of fish, but that is very rare since fishing season is short. Once again, I appreciate this information…very helpful in making some much needed changes!
WOW! That was a helpful, enlightening post! Thank you so much! I will definitely be limiting my tofu intake now. I love how you give advice like an older sister instead of all “preachy” and “holier than thou”.
Hi Gena! Great post, so informative. I am new to the vegetarian “world” and am slowly making the process. I am on Day 6 of no meat, sodas, or coffee. When I say I was addicted to soda, I’m not kidding! I could easily drink a 12 pack of Diet Coke in 2 days. So, I’m trying to “start” slowly because I don’t want to get discouraged. I have been eating the Morning Star veggie burgers which I think taste fabulous. I just recently discovered almond milk, so I’m glad about that! As I keep going on this journey towards becoming vegan, I’m going to cut out the soy products entirely but like you said, it’s a good starting point. Love your blog!
Wow! It sounds as though you’re taking some really awesome strides, Becca! Keep it up!
My family history is riddled with breast cancer so I really try to stay away from soy. Right now I am completely avoiding it since I am in healing mode, but was curious about your opinion on the small amount of lecithin in chocolate or a bit of Bragg’s in dressings
Hey Kathleen!
Good question. I’m ok with the tiny bit in dark chocolate or lecithin. I use lecithin on rare occasions (in smoothies) or will eat it in the dark chocolate — unless I can get my hands on some good raw chocolate. It’s not ideal, but it’s so minimal that I don’t worry too much!
Gena
I was vegetarian for several years throughout high school and my early 20s. I often wonder if my heavy reliance on soy foods during this time contributed to my hypothyroidism. I’ve made a point to limit processed soy in my diet now, although I will indulge from time to time. My diet is far from perfect, but this is one change I’ve been pretty successful maintaining.
I’ve also heard that nearly all soy in the U.S. is genetically modified, and that freaks me out! Maybe you can do a post on GMOs one day?
Hey Laura! I will bookmark that idea. I think it would be a good post.
Great post Gena as I’m not a fan of most soy products either. I used to LOVE Morningstar breakfast patties, but my stomach did not. I finally just gave into the fact that I cannot handle processes soy products. They literally leave me doubled over in pain. Not fun. Besides the ingredient list on those things is downright scary! However, I still love my miso broth and the occasional serving of tempeh. They don’t bother my belly, and they make me happy.
Thanks for all the info. Your blog is awesome!
As usual, my dear, we’re on the same page!
I had the guac today!
Thank you so much for posting about this! I never ate much soy as a child (except for soy sauce with sushi) but I added much more tofu, edamame and soy milk as I got older, thinking I was being healthier. The fact is, avoiding processed foods as much as possible is really the healthiest option! I don’t know if I’ll ever be all raw, or even high raw, since I do love some cooked pasta and the warmth of many soups and other cooked meals, but I’m enjoying the introduction of much more raw food into my diet and hoping every little bit helps!!
So glad that you’re making changes that work for you, Katherine!!
Great Article! I now hold to the same view. I used soy as transitional food when I became vegan and then slowly weaned myself off it until I miss it no more (that’s why you might see some recipes with soy on my blog)! In retrospect, had I been more informed when I started my jouney, I would have probably avoided it altogether.
Hi Gena! I really appreciate this summary of your feelings on soy and how objective you are in your approach. I’ve read so many pros and cons on soy that it’s nice to see both sides presented (though I wish there were more pros!). I love soy and soy products, I grew up on them, but I see and understand the logic that says they maybe aren’t the best. I love what you say about it being a good “transitionary” food to cut down on meat and dairy.
My grandparents are Chinese and have a diet heavy in soy, so of course I look at them and think “no problem.” But I’ve read different theories that say certain genes can handle the extra estrogen and other people may not tolerate it as well. A very interesting topic for sure!
Hey Lara! Writing this was very thought-provoking. There are definitely pros and cons, but I, too, wish there were more pros. I did enjoy tofu, but I just couldn’t enjoy what it did to my belly.
Great post Gena!
I drank soy lattes for a year and it was only when I stopped did I notice what it had been doing to me. I went back on it for a week and was shocked at how quickly it effected me. It would give me heart palpitations and sweaty hands (I thought I was having crazy panic attacks originally) and also - a sure sign it is not a healthful food - once I stopped drinking it, weight fell off me. It was amazing (and at this point I had returned to full fat milk - not ideal either). I wrote about my experiences a while ago on my personal blog, and one person commented that she’d even seen soy listed in her dog’s food. On the plus side, since soy is in so many processed foods, it made it easier for me to move to a vegetable based diet as there’s so much I wouldn’t touch after my experience. I read that some 60% of products sold in supermarkets in the US have soy in. I think it’s great that you highlighted this food!
Wishing you a great day,
em.
Wow, what a story, Em! Thanks for sharing it.
Ah, soy lattes. I remember them well from the vegan, un-raw days
Life is more fun with almond milk — or green juice!
i was a vegetarian, when i found out i have secondary allergies to eggs and dairy (three weeks ago). in addition to that, my test results indicated moderately high reactions to soy, tomatoes, garlic, onions, asparagus… i have added back in some organic meat and some fish in limited amounts, because becoming a soy-free vegan overnight was beyond daunting. i now do my best to avoid soy whenever possible and i feel much better for it. i was wondering, however, how this may have affected my hormones. if soy can RAISE estrogen levels, this leaves me very concerned. i’ve had extremely low estrogen levels for over a year, and i’ve always had irregular hormones. could the soy have been reducing my estrogen levels too? my doctor wants to put me on medication to raise them, but i (like you) am very skeptical. if you have any thoughts on this, i would be very grateful to hear them!!
Ellen,
I don’t actually know whether soy can lower estrogen levels. Intuitively, I would think so, as introducing estrogen into the system might in fact lower the body’s own production of it. But that is an entirely intuitive response — I’d have to do more research on the topic. Great question!
Gena
I am so glad you posted about this. I’ve been struggling with soy for awhile now. When I first went vegan, I noticed that almost all of my digestion problems had been completely eliminated. I was eating fruits & vegetables, whole grains, beans & a little tempeh, but not too much tofu (mostly because I had no idea how to cook it). However, once I started eating tofu regularly and combining that with my daily soy milk, the digestion problems returned. I’ve given up tofu here & there but have never really stuck with it. However, after reading Heather (Hangry Pants) talk about her Clean Living challenge, it really got me thinking about how I’d like to give up soy 100%. I have some tofu in my fridge that I will eat sporadically but I think it’s time for us to take a break. I’ll still have edamame occasionally on Sushi Night, but nothing too obscene. Now, if only I could quit wheat gluten…
I love Heather’s challenge! And Heather herself.
I don’t love wheat gluten, but I like it better than soy. So it’s all about upgrades, dear!
Awesome information and well written.
Oh Gina. I’m almost depressed the more I read about soy. I’m happy to have given up meat, really truly happy, and almost as happy that my family has as well. I just started reading Master Your Metabolism today and am so distraught now about feeding my girls soy milk, veggie dogs, etc. because of their development.
Assuming I am not RAW and only about 75-85% vegan, I am struggling to come up with high quality protein sources outside of beans, whey protein (powders, organic cottage cheese & yogurt), eggs, soybeans. I do understand that greens and nuts can provide adequate protein for many people, but I have been working so hard in the last year (prior to becoming vegetarian/semi vegan) to put on muscle mass, that I am scared to lose what I have gained. I also consider myself highly active and a fairly serious athlete, and I know for muscle repair (especially after my recent injury), I do need more protein than most.
I know you may not have the answer, but I just wanted to put that out there.
Thank you for all the wonderful information. You are fantastic!
Oh, sweet Sarah!
Please don’t despair.
The protein concern is a good one, depending on where you come from. I admit that it can be hard for me to address this sometimes, since I do beautifully on green juice, greens, nuts, seeds, fruits, and coconuts. I use hemp protein powder on very rare occasions. But otherwise, I don’t feel that I need more protein (and the fact that I haven’t experienced any loss of muscle or energy since my raw transition only confirms this for me).
Now, my personal feeling is that most people could eat less protein than they do without any ill effects — or even with advantages. In a very general way, I think that we’re not meant to eat high protein diets, which is why so many high protein foods tend to irritate our digestion. I don’t like to carry the argument too far, but I believe that we’re meant to eat a mostly green and plant based diets, like our evolutionary ancestors, the apes. And I think that some of the mental feeling of not being “full” without protein is psychosomatic, because we’re all used to protein, and taught that we must get lots of it.
But I also believe that how much protein you need really IS a matter of one’s own body makeup and athletic routine. I’m active — I work out 4 times a week and do yoga on the other three — but from what I can tell, I work out less intensely than you do. I’m not a runner; I don’t lift a lot of weight. I’m not you, and my diet won’t necessarily keep you healthy! I would gently suggest you experiment with less protein, only to see whether your emphasis on it is an actual need or something you’ve conditioned yourself to believe. But if you find that you really miss it, or if you’re not comfortable with that kind of experiment, then you should definitely trust yourself.
I recommend sun warrior protein powder and nutiva hemp protein to clients; it really adds protein to smoothies! I also recommend sprouts: they’re full of protein, believe it or not. Fish is a good source if you wish to eat it. Nuts and seeds and nut butters are great. Sprouted bread is actually very protein rich, and so is quinoa; both are relatively easy to digest! And of course, those sunflower seed burgers — I forget the name — are great.
Hope these are good sources for you.
And for the record, I think you raise your family with nothing but total integrity and care!
xoxo
Sunshine burgers! I love the southwest ones.
i love this topic…when i first went vegan i was consuming massive amounts of tofu and soymilk, but after doing some research and discovering the above, i began to wean myself and now only have soymilk when i get my java fix from starbucks, and tofu had been cut to a once a week thing. too bad, but now ive discovered i love seitan way more anyways, AND ive started eating way more beans, too….silver lining
[...] were interested in my soy research after my Worst, Better, Best Post. I wanted to direct you to Gena’s post from today all about the good, bad and ugly of soy. I’ve met Gena and trust her opinion on this issue. [...]
Fantastic post! You always present such a well researched, logical argument. I haven’t eaten soy in forever (for obvious reasons) and I have no plan in the future, partially thanks to this entry and partially because, well, my stomach sucks.
I’ve tried the meat and cheese soy alternatives and never liked them — and I far prefer almond milk. Thanks for this!
Aw, thanks Dori! So glad you like the info I give.
Gena-
I would love to know what you would suggest in lieu of soy. I am DEFINITELY guilty of od-ing on soy and to be honest i’m a bit nervous…i eat fish and try to stay away from meat during the week…but I started buying turkey breast b/c i was eating tofu twice a day…what would you suggest as a protein source? I’m sure this is so obvious to everyone…but im confused
Hey Sara!
Scroll up to my comment on Sarah (LovIn My Tummy’s) comment. My response to her should help you.
Love your blog
Gena
Thank you for posting! I have strong feelings about soy (and have for awhile I am loyal Dr. Mercola reader). IMO soy is not healthy and it bothers me when people think they are eating healthy when eating soy. LOVE your posts Gina.
Gena-
I’m so glad I found your blog through my friend, Happy Herbivore! It’s so thorough and fun to surf. i appreciate this info on soy and will recommend this article to anyone who wants a solid opinion on the subject. =) Thanks so much and keep up the good work.
Dumb question (maybe), but if something is mucous-forming, will your nose run more??
Not a dumb question, Kaley! As you go through detox, runny nose is actually a classic symptom. Mine ran all the time during detox, and still does on occasion when I’m juicing more than usual.
Thanks so much for sharing this soy info!!! I gave it up a couple months ago. THe thought of putting something so processed and potentially harmful into my body scares me! What makes me sad is watching many mothers feed their young daughters so much soy. So bad for them!! EEK!
If only we could all just eat real, whole food!! So glad you brought this soy issue to light. I’m definitely with you on this one.
We are totally on the same page, Courtney! It’s really such a shame about the soy in formula and other kids’ foods.
ANOTHER amazing post gena.
your passion and care for each and everyones own unique self is truly a gift!
because in the end we are all.SO.DIFFERENT.
you highlight this beautifully.
i do consume soy (tofu more so then anything) but since both my grandmother and mother have passed from breast cancer. i am going to COMPLETELY eliminate it.
i do (did) like the taste and was not realllly using it as a substitute as i’m mostly 98% vegan. 50% raw.
so yes, you have HELPED me put my block away:)
thanks girl.
L
xoxox
I’m so happy, Lisa!!! Good for you
xoxo
Thank you! I would now go on this blog every day!
Thank you
Great post! It was really informative and, while i did know some of the information, much of it was new and very well presented and easy to understand. One thing not mentioned though, which affects me and is why i try to stay away from soy, is its link to auto-immune diseases and worsening the effects of any auto-immune disease. After seeing tons of doctors, I finally found a holistic doctor that pointed out that while eating soy did not cause my auto-immune disease, it could potentially be worsening the effects of it. Just something else to think about!
Great post!
I have stayed away from soy b/c I never liked the milk, tofu, analogs, or edamame. (however the ice cream is a different story) I also noticed that after I eat it I get all mucousy and feel weired, compounded by GI issues.
It is interesting how people tend to use an Asian diet to defend eatting soy in the U.S. However, other than that they don’t over consume soy like in the U.S., I remember reading that every culture had different bacteria in the gut to diegest food that is native to that particular culture. Our digestive tracts are working with centuries of being conditioned to eating certain foods that are local and native to our ancestry. When a food is introduced that may do great in one culture and not show any problems from those who consume it, the same food may not work as well in a totally different culture with a different gut flora.
Metta
Oooh — great point about our different gut flora, Metta (just the way most Eastern populations are categorically lactose intolerant). xo
I MADE A RAW SNACK!!!!!!!!!!!! I am super excited about it! Can you tell?
Thanks for the wonderful article. My hubby and I made the abrupt transition to vegan two years ago and started eating way too much soy! It did help with the transition, but we gained weight! I started researching and realized that I needed to get rid on the puddings, tofurkey and extras. Today we are of normal weight and only use tempeh and miso on a limited basis! Ahh the joy of almond milk or garbanzo bean stir-fry! I work in the natural health industry and you would be amazed at how many men I have to steer clear of the soy protein they want to purchase!
Hi Gena!
I learn so much not only from your posts, but from your responses to the comments as well. Thank you!
It seems like every day I am enlightened and learning that things that I once thought were healthy, may not be as such. I am so glad to be learning these things now and am excited to apply them. So, as I say that, what did I do yesterday after I read this post? I tossed the block of processed tofu I had in the freezer, kept the Tempeh, and looked for the receipt for the soy protein powder I recently purchased to return.
While my diet is FAR from perfect, I love learning about these little changes that I can make to improve it. I love that you focus your diet around greens and eat the way that you know is best for you and your body and health.
I look forward to these posts and wish you would write a cookbook already, so I can have all of your wonderful recipes in one place!
xoxo
Abbie
Ok, you just made me so happy! In addition to hearing the great info on soy (I completely agree with all your info), you are the only person on a raw site that I have ever heard talk about goitrogens!!! I have an autoimmune thyroid condition known as Hashimoto’s Thyroiditis in which my immune system basically attacked and killed my thyroid when I was 16. I’m totally fine now and take synthetic thyroid hormones on a daily basis.
But I have to be SUPER careful about eating foods abundant i goitrogens, including some of the staples in the raw pantry. Basically all cruciferous veggies (broc, cabbage, brussels srouts, cabbage, my beloved kale) contain goitrogens when eaten raw. If you don’t have a thyroid problem, you don’t really need to be overly concerned, but those of us with thyroid problems have to watch our intake. Which is hard because I LOVE my raw kale salads.
You are awesome, Gena, and have once again shown why you are one of my favorite bloggers. Period. Raw or otherwise.
Take care! I’m off in Chicago for a week and a half to visit family. Congrats to the giveaway winne!
Sorry for the typos and misspellings! I’m typing on a tiny little keyboard!
Totally awesome post Gena! Very informative without sounding like you’re standing on a soapbox. I love that you provided points and then asked that everyone make a choice that’s right for them.
I love reading your posts - it’s like going to classes that I actually LIKE.
I couldn’t agree more Gena!! Isn’t it frustrating what western medicine has led people to believe? It’s all about re-training your brain and doing some self educating. That is how I got to the point where I am today, my own research, because everyone else has so many different ideas!
I’m with you- I won’t eat it and have been soy free for 1 year this month! How exciting! (Used to have it EVERY morning on my processed, sugar-filled cereal) I’ve even got my hubby checking labels for soy lecithin and protein, it’s cute
I know what you mean about talking with naturopaths on the matter. My naturopathic gastro said she would never touch the stuff, that was enough to convince me, they KNOW what they’re talking about.
I am passing this on to a certain someone I know will benefit from this info.
Thanks and thanks for the email too!
xoxo
This is a great topic, Gena. When I decided to be a vegan for ethical reasons, not health reasons, I ate a lot of soy products and actually gained weight and experienced serious digestive discomfort. Most people think soy is good for them, so thanks for clearing the air!
[...] Gena’s Soy Post [...]
Gena,
Thank you SO much for this post. I can’t tell you how often the whole soy controversy has ran through my mind in the last few months. I’ve already started reducing the amounts I eat as much as possible.
I just have one quick question. I started eating soy specifically FOR the estrogen. Due to my eating disorder I haven’t had a monthly visit for more than 16 months… (12 since weight restoration) The Dr. suggested that I try soy, but I’m obviously not seeing the desired results. Should I still cut out the tofu?
Thanks again sweetie for a wonderfully enlightening post!
With Love,
Emily
hey Gena,
quick question. I really love hemp milk…is it raw? I like using it as an alternative to soy milk and i prefer it over almond
Hey Sara!
I prefer making my own hemp and almond milks than buying, since I’m never 100% sure whether store brought brands are raw. For example, I love the pacific and living harvest brands, but they’re not 100% raw. So I think they’re totally cool as high-raw options, but I’d rather make them at home.
That said? Yes, hemp milk is awesome! I prefer the packaged hemp milk to almond milk too.
xo
yes yes YES YES YES!!
thank you for posting this… i always avoid saying what i really think about soy to not offend those who eat it, but i think it’s AMAZING that you put it all out there. that’s because you’re amazing, obviously
have a great day!
Um, only half as amazing as you, my dear.
Great info. The asian way of eating soy is so different than our own unfermented-high volume soy ways! For me, I’d rather a pasture-grazed beef dish to a processed soy meal any day. But tofu used to play a larger role in my meals as I transitioned off the SAD diet.
Thank you so much for the thoughtful and thorough information…I’ve been wondering about soy a lot, having grown up eating a lot of tofu and other soy products. My parents just switched from a lifetime of drinking soy milk to almond milk, and I have to say, I’ve been confused about all the different information out there. This really broke it down for me. I probably won’t give it up completely (I really love tofu) but I’m definitely going to cut down for now and maybe eventually give it up for good (especially since I suffer from IBS and didn’t know soy could aggravate it).
[...] If she’s looking to reduce dairy in her diet, and she’s asking what kind of milk substitute I recommend, the answer is always the same: nut milk. Yes, soymilk is an option, too: I certainly recommend it over cow’s milk dairy. But it’s heavily processed, and most women find that it can lead to bloating and gas - in addition to the fact that many women (myself included) like to take it easy with soy. [...]
[...] some of my veg habits, like acknowledging that tofu and soy milk are maybe not safely processed foods (like we all know “natural” means very little and certainly does not mean organic or [...]
When my mother was diagnosed with (terminal) breast cancer, her oncologists actually advised that she should eat more soy, precisely because of the phytoestrogens. This was a while ago, and I was young, so forgive me if this is muddled, but as I remember, their reasoning was that the ‘fake’ estrogens would distract the cancer from the ‘real’ estrogens, starving it.
She did eventually die when the cancer metastasized to her bones, but she got a good four years out of the one she was predicted…
I eat soy fairly regularly (despite the whole mother & both grandmothers having breast cancer thing; at least two of those were highly likely to have been caused by exposure to radiation) and haven’t noticed any hormone problems. I’ve always had bad cramps, and those have been neither better nor worse. I find soy much less mucous-causing and much better for my acne-prone skin than cow’s milk, even organic. My cycles are still their regular old selves, though because of my (genetic) propensity to be scrawny and some medications I take which can cause weight loss, that sometimes has an effect. I’m also a member of the itty bitty titty committee, and have fairly narrow hips - only partly down to genetics, as my mothers side of the family definitely tends towards the earth mother build.
Not trying to get all up in your grill - I think fermented soy foods like tempeh and miso, some edamame here and there are much better than vast quantities of tofu - I drink soya milk because it’s a readily-available source of protein and makes a nice foamy cappucino - just want to add some anecdotal evidence… especially the cancer/soy bit…
Thanks Greenling! I really appreciate your sharing your experience with me. I don’t agree with doctors who encourage soy for breast cancer prevention or treatment, but I do know that it’s a widely practiced philosophy, and I’m grateful to you for chiming in. Thank you!
[...] you all know, I’m not a fan of processed soy (even the organic, non-GMO variety) and I prefer my clients to try coconut milk based ice creams. [...]
hi gena! thanks so much for your blog - i’m so glad i happened upon it, as it’s been so informative, inspirational, even more - just heartwarming. thank you also for your thoughts on soy, i’ve been so confused by all the conflicting info out there. i totally agree about processed soy products. but i just wanted to ask about something like home-made soy milk - aside from the estrogenic properties, do most of the negatives you describe stem from the processed aspect of soy, or from characteristics inherent to soy itself? thanks!
[...] soy substitutes. I have such a love/hate relationship with them. On the one hand, I’m not a fan of processed soy, for reasons that I’ve discussed a few times on this site. But I can’t bash them, [...]
[...] a healthy diet. Gena at Choosing Raw doesn’t eat soy at all and you can read her rationale here.As you’re learning, nutrition isn’t always black and white, so the bottom line is [...]
“Soymilk, in turn, is made by soaking, grinding, boiling and straining soybeans. So even if you’re eating a local, organic brand of tofu, chances are it has undergone some heavy duty processing before it hits your plate.”
—
I think this is an unfair use of the word ‘processed’. I soak, boil, and then blend my dried beans, for example in a food processer. They’re still nowhere near what I - or most others - would call a ‘processed’ food. While you may be technically correct, ‘processed’, today, almost exclusively refers to foods that are prepackaged, fast foods, etc. Your use of it is misleading and disappointing.
Brooke,
This is a fair criticism. I’ve finessed the language of that statement to read: So even if you’re eating a local, organic brand of tofu, it is not a raw food. Most commercial soymilks have been processed at even higher temperatures than this, and they’ve often got added sodium and sugar.
I believe firmly in taking criticism, so I thank you for what I believe was a well argued piece of commentary. I disagree that “processed” must mean fast food or pre-packaged food, but I do agree that it isn’t an apt way to describe homemade soy milks.
[...] The Raw Truth: All About Soy [...]