Has
there ever been a food that has stirred up as much debate as soy has? For just a simple and small size bean, it has
created more than it’s fair share of controversy, discussion, and public
hysteria. So just what is the truth
about soy? Is it good for us, bad for
us, or even dangerous to include in our diets?
There are a number of things to consider when answering these questions,
and it is important to look at what science is telling us and avoid the loads
of misinformation that is out there.
History
For
thousands of years, soybeans have been cultivated in China and other Asian
countries. In fact, the history of
people including soy in their diets dates back to the 3rd and 4th
centuries. The earliest record in
America was close to 300 years ago, when soybeans were first planted in
Georgia. The soybean has been enjoyed in
many cultures for a long time, and it is just recently that people have started
to have any concern about a negative impact on health.
Nutrients In Soy
Soy
is an excellent source of a variety of nutrients. As a source of protein, these tiny beans pack
a supersize punch. In just 1 cup of soybeans,
there is almost 70 grams of protein. In
addition, there are high levels of iron, magnesium, and healthful omega-3
fats. Along with a host of vitamins and
minerals, soy is loaded with fiber. This
is excellent news for the average American, as many people are lacking in this
department.
Now
let’s compare some of this information against ground beef as a protein
source. Where protein is concerned, 1
cup of ground beef comes in between 5 and 10 grams less than soybeans. While ground beef may be an excellent source
of iron, there is a high price to be paid in comparison. The beef, while a good source of protein and
iron, also contains saturated fat and cholesterol. These are both things that are recommended to
limit in the diet. Furthermore, ground
beef contains zero fiber, meaning that from a nutritional standpoint, soybeans outperform
beef in almost every category.
Soy Products
There
is a range of soy products on the market, and not all are created equal. At any supermarket across the country, you
are likely to find soybeans, soymilk, tempeh, varieties of tofu, soy cheese,
and countless other products that mimic meat or other animal products. This is an area where consumers need to be
mindful, as they all land on different areas of the health spectrum.
Two
of the more healthful ways to enjoy soy are tempeh and tofu. Tempeh is less talked about in America, but
is enjoyed in many other places around the globe. It is fermented soy product with a host of
health benefits. Mainly, it is a
probiotic food that helps improve the health of the human gut and gut flora
that reside there.
Recommendations
To
put it simply, there is no such thing as a “superfood”. Unfortunately there aren’t certain foods
that are perfect or that will cure every ailment. Our bodies need a range of nutrients from a
variety of sources, and because of this it is recommended that no single foods be
relied on too heavily in the diet.
Including soy several times a week is a wonderful way to reap the
benefits of this inexpensive and healthful food.
Have
you heard through the grapevine that the majority of soy is genetically
modified? The current statistics report
that close to 80% of all soy that is grown is indeed a GMO crop. Those numbers are enough to raise the
eyebrows of anyone, but consider the following.
The genetically modified soy that is being grown is typically not headed
for direct human consumption, and in fact most of these crops are being used
for animal feed. In general, most of the
popular soy products in your grocery store, including soy milk, tofu, and
tempeh, are organic. This means if you
are scared about consuming GMO soy, you are better off reducing the amount of
animal protein in your diet than you are eliminating soy!
Choosing
foods with the least amount of ingredients and that are closest to their
natural state is best way forward. There
are far more troublesome products that the food industry is peddling as food,
but the soybean simply isn’t one of them.
