Will soya consumption have a negative impact on my health?

This post is part two of a four part series. You can find the introduction (part one) here. I've heard a lot of varying comments about soya so I asked a friend to write an article examining whether it's safe to consume or not! Over to Sagar Kirit Shah.

Media coverage about soya

Every few months a study in the media comes out noting beneficial or harmful effects of soya products with some media stories reporting beneficial effects and others reporting harmful effects – it is not surprising that many people are confused about whether soya is beneficial or harmful for health.

Health benefits of soya

The main health benefit associated with soya is cholesterol-lowering effect.

It is claimed that when 25gm of soya protein per day is consumed as part of a diet low in saturated fat, studies have shown a cholesterol lowering effect among people with raised cholesterol levels. This is a well-established result[1], though it is likely that some of the cholesterol lowering effect may come from the composition of diets with a high soya content[2].

Is soya isoflavone beneficial or not?

Many of the other health benefits and risks associated soya relate to isoflavones and the impact they may have on humans. Isoflavones are a class of phyto-oestrogens, hormone-like chemicals that occur in small amounts in many plants, seeds and grains.

Claims have been made the soya isoflavones may have beneficial effects for menopausal symptoms, breast cancer protection (by counteracting oestrogen’s cancer-causing potential) and bone health.

At the same time, claims have been made that soya isoflavones may have adverse effects for breast cancer risk and male fertility, and concerns have been raised regarding the impact that soya isoflavones may have on children.

A good 'story' vs. ignoring the results of lots of evidence

While many media articles have been written about these claims, in attempt to generate interesting stories, most overlook the wide evidence base examining the impact of soya on health (it is one of the most studied foods in the world), and exaggerate the importance of a small finding in a single paper.

The reality is that a majority of the studies on these issues are contradictory and inconclusive. Some studies show a weak beneficial effect, while others examining the same issue show a very weak adverse effect or find no effect at all. It is thus unsurprising that many end up getting confused at the contradictory stories reported in the media.

Summary - is soya healthy or not?

Overall, there is nothing to suggest that consuming soya products is unhealthy poses a health risk, at least in the quantities consumed by most vegans in the UK (around 15gm of soya protein per day).

Other factors that should not be ignored

If you do not already lead a very healthy lifestyle, the conclusion that most experts have reached is that it is likely there will be much bigger gains to health from increasing intake of fresh fruit and vegetables, reducing processed/fatty foods, increasing exercise or reducing smoking/alcohol than there would be from doubling/halving or eliminating your soya intake.

How to get more nutrients out of soya

That said, it is worth noting that there are differences in the healthfulness of different soya foods. Soya beans, like all other plant foods, contain a wide range of beneficial macronutrients (carbohydrates, fats and proteins) and micronutrients (vitamins, minerals and other compounds). Heavy processing typically strips away many of the beneficial micronutrients, so lightly processed, whole foods are the best way to ensure these nutrients are absorbed.

Lightly processed soya foods include soya milk made with whole beans, and the soya products traditionally consumed in East Asian countries: tofu, miso, natto, edamame, and tempeh.

Processed foods

Soya oil, soya flour, texturised soya protein and soya lecithin are typically much more processed. In fact, the process for obtaining texturised soya protein involves crushing the soya bean at very high temperatures, and then passing the crushed soya bean through chemical solvents. Many of the beneficial nutrients and compounds in the soya bean are lost during this process.

Products made using processed soya ingredients (e.g. meat analogues, soya ice creams and soya alternatives to scream) are thus likely to be less healthful than their lightly processed counterparts.

References

1] British Nutrition Foundation (2002) ‘Soya and Health’ Briefing Paper

[2] Jenkins DJ et al (2006) Assessment of the longer term effects of a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia Am J Clin Nutr Mar 83(3) 582-91

Part 3 - Is soya good for the environment?

Part 4 (final part) - Conclusion: The effects of soya on health and the environment

---

"You never hear anybody talk about mad tofu disease."
- John Robbins

Should we consume soya? Is it safe?

I've heard a lot of varying comments about soya so I thought I'd ask a friend of mine to write an article examining whether it's safe to consume or not! Over to Sagar Kirit Shah.

Can anyone avoid soya?

For many vegetarians and vegans, soya products may seem almost impossible to avoid. The most widely available substitutes for dairy products (milk, cheese, ice cream) and meat (tofu, tempeh, burgers, sausages) are made from the soya bean. And other soya products such as soya oil and soya lecithin are common ingredients in many processed foods found in modern supermarkets.

Stifled about soya!

For some, soya is confusing and controversial.

From a health perspective, soya is claimed to be a high protein, miracle health food which can help reduce cholesterol. But others have linked it to cancer and/or reduced fertility.

Vegetarians and vegans often note the environmental advantages of soya as it produces more protein per acre than almost any other food. Yet critics often point out how soya is associated with the GM industry and rainforest destruction.

Over the next three posts, I aim going to unpick these controversies a little to help you make up your mind about whether to eat soya products, and if so, which products to eat.

Part 2 - Does soya consumption have a negative impact on health?

Part 3 - Is soya good for the environment?

Part 4 (final part) - Conclusion: The effects of soya on health and the environment

---

"The Gods created certain kinds of beings to replenish our bodies; they are the trees and the plants and the seeds."
- Plato

Won't vegans become ill if they don't eat animal products?

I am a little person and I've been quite fragile after being involved in a few car accidents. So...when I shifted to a plant-based diet, my family were worried that I'd get ill because I wouldn't get getting what I needed from what I ate. Over 5 years on, I feel better than before and I am not lacking in anything. I even have blood tests to prove it! :)

It's worth reading what Gary L. Francione & Anna Charlton have to say about vegans and the need for animal products.

But…I heard about someone who became ill after eating no animal foods.

And what about all of the people you know who ate animal products and have developed cancer, heart disease, etc.?

This “But” is yet another attempt to characterize consuming animal products not as a matter of pleasure but one of physical necessity. As we mentioned earlier, even traditionally conservative organizations, such as the Academy of Nutrition and Dietetics, formerly the American Dietetic Association, agree that an “appropriately planned” vegan diet can be completely healthy. And there is no evidence to the contrary.

It is, of course, possible to get ill eating only plants just as it’s possible (and more likely, actually) to get ill eating animal products. Although some vitamin B-12 is made by bacteria in the human body, not enough is reliably made for our needs and the unhealthy habits that humans have prevent maximum production and absorption of the endogenous B-12. Therefore, it is necessary to supplement B-12 from external sources whether you consume a vegan diet or a diet of animal foods. So all humans need to get their B-12 from somewhere outside their bodies. We get our vitamin B-12 from yeast; omnivores get theirs from meat. But all B-12 comes from bacteria — whether it is found in the gut of ruminating animals who get it from fermenting plant material in their hindgut, or in certain strains of nutritional yeast. So if you adopt a vegan diet but don’t consume an alternative source of B-12, such as yeast, yes, you may get ill. But there are plenty of people who have B-12 deficiencies despite their consumption of animal foods.

How about DHA and EPA, the long-chain fatty acids that aren’t found in plant foods and that people eat fish to get? Most people can convert the short-chain fatty acids found in chia seeds, walnuts, dark leafy greens, and canola oil into long-chain fatty acids. Or you can get long-chain DHA and EPA directly from the source that fish get it—algae. There are now many DHA/EPA supplements that are algae derived.

Occasionally, one hears about a parent prosecuted for manslaughter because their child died on a “vegan” diet. But when the facts are revealed, we learn that the parents had fed the child only iceberg lettuce (or something similar) and nothing else for some extended period of time. If the parents fed the child nothing but steak three times a day for an extended period, the child would also become ill. But no one would say that the child died or became ill from eating meat. They would say that the parents engaged in abuse by feeding the child an inadequate diet. The same is true of a diet consisting only of lettuce. That’s not a vegan diet; it’s a ridiculously inadequate diet.

In the 30 years that we have been vegans, we have heard of a number of people who supposedly became ill while on a vegan diet. An inadequate vegan diet will make you ill because it is inadequate and not because it is plant-based. Eat nothing but celery and soy yoghurt and you will not feel very energetic. Surprise, surprise.

We have also encountered people who say that their bodies “tell them” that they must eat meat or fish or chicken or dairy or whatever. But such assertions are really no different than saying, “I like the taste of meat (or whatever).” In other words, they are assertions about palate pleasure and nothing more. A related issue is the “need” to eat meat or other animal products based on blood type. The so-called “blood type diet” has been debunked as junk science.

An exploration and rejection of the various excuses — the “Buts” — that keep us eating animal foods.

"Whoever acquires knowledge but does not practice it, is like one who ploughs a field but does not sow it." Anonymous

How vegans get calcium without consuming dairy

When my friends and family found out that I was following a vegan diet, I'd often get asked 'How do you make sure you get enough Calcium?' I found it strange that the false equation between dairy milk and calcium was so strong. Everyone seemed to believe you needed one for the other! Some of us are able to answer questions like this, others don't want to answer, and for some, they'd like something to help them give a response.

Whichever category you fall into, it's worth reading what Gary L. Francione & Anna Charlton have to say about vegans and calcium intake.

But…Will I get enough calcium if I don’t consume milk and other dairy products?

Yes. In fact, if you don’t consume dairy, and are conscientious about getting calcium from plant foods, you may well reduce your chances of getting osteoporosis.

“What?” you ask. “But we are told that we need milk and other dairy products in order to have strong bones.” Yes, we are told that — by the dairy industry. But that does not mean that it is true. We don’t need to drink the milk produced by another species; indeed, we are the only species that does so. In order to perpetuate the profitable notion that we need cow’s milk, we are subjected to nutritional disinformation.

We need calcium for strong bones. The dairy industry tells us that cow’s milk is the sole or primary source of calcium. But cow’s milk is not the only, or the best source of calcium. Many plant foods are excellent sources of calcium: molasses; almonds; figs; sprouted sunflower seeds; sesame seeds; tofu processed with calcium sulfate; calcium-set tofu; bok choy; broccoli; Chinese cabbage; kale; mustard greens; okra; beans; and fortified soy, almond, coconut, hemp, and rice milks.

Moreover, not only is cow’s milk not by any means the only source of calcium, it’s not the best. The body needs magnesium to absorb calcium and cow’s milk does not have sufficient magnesium to support its level of calcium. This results in the accumulation of excessive calcium in the body and that can lead to the development of calcium deposits in our joints and kidneys.

The consumption of animal protein, including the protein found in dairy products, causes our blood to acidify, which results in the leaching of calcium from our bones and our eventually excreting it from our bodies. So the consumption of dairy products not only does not prevent osteoporosis but it can actually cause it!

In The China Study, Dr. T. Colin Campbell found that a protein found in cow’s milk — casein — promoted cancer. Dr. Joel Fuhrman also notes in Eat to Live that there is a strong correlation between dairy lactose and heart disease.

Do vegans have to be sure to eat enough calcium-rich plant foods to ensure that they have sufficient calcium? Yes. But given that more than 60% of Americans who consume milk are deficient in calcium, diligence is not only a matter for vegans. Indeed, given the other issues involved with cow’s milk and the proteins contained in it, the vegan, once again, has the nutritional advantage.

Related content

Where do vegans get their protein from?
How do vegans get enough iron if they don't eat meat? 

Link to a book by Gary L. Francione & Anna Charlton: An exploration and rejection of the various excuses — the “Buts” — that keep us eating animal foods.

“Men have a tendency to believe what they least understand.”

— Anonymous

How do vegans get enough iron if they don't eat meat?

It's funny, as a vegetarian, I didn't get asked about where I source iron from. However, when I shifted to a vegan diet, one of the questions I'd be asked is 'But where do you get your iron from? Don't you need to eat meat for it?' Some of us are comfortable in answering such questions, others don't want to, and for some, they'd like something to help them articulate a response.

Whichever category you fall into, it's worth reading what Gary L. Francione & Anna Charlton have to say about vegans and iron.

But…Will I get enough iron if I don’t eat meat?

Yes.

We need iron for the formation of blood. Women need more iron than do men and pre-menopausal women, and especially pregnant women, need more than post-menopausal women. Iron is a central part of hemoglobin, which transports oxygen from the lungs to our tissues. It is also a constituent of certain enzymes. Iron is found in two forms, heme iron, which is about 40% of the iron found in meat, poultry, and fish, and non-heme iron, which makes up the other 60% of iron in animal tissue and all the iron in plant foods. Heme iron is more easily absorbed than non-heme iron and this leads some people to fear that a vegan diet will not have enough iron.

Have no fear.

Studies have shown that iron deficiency anaemia is no more common among vegans than among the population generally. Many plant foods are actually higher in iron than animal foods. Spinach has 15.5 mg. of iron per 100 calories; steak has 0.9 mg. per 100 calories. Lentils have 2.9 mg per 100 calories; a pork chop has 0.4 mg per 100 calories. Whole grains, dried fruits, nuts, green leafy vegetables, seeds, and beans are also good plant sources of iron. Moreover, vegan diets tend to be higher in vitamin C, which increases the absorption of non-heme iron.

It is easy to obtain all the iron you need on a vegan diet, whether you are a man, woman (pre- or post-menopausal, or pregnant) or child. Indeed, it is easier to get all the iron you need from plant foods than from animal foods, and you’ll certainly have to consume fewer calories of plant food to get the iron you need.

Related content

Where do vegans get their protein from?
How do vegans get enough calcium if they don't eat dairy products? 

Link to a book by Gary L. Francione & Anna Charlton: An exploration and rejection of the various excuses — the “Buts” — that keep us eating animal foods.

“Seven Deadly Sins: Wealth without work, Pleasure without conscience, Science without humanity, Knowledge without character, Politics without principle, Commerce without morality, Worship without sacrifice.”

— Mahatma Gandhi

The protein panic: where will vegans get their protein from?

One of the questions I've been asked is 'But where do you get your protein from?'Some of us are able to answer questions like this, others don't want to answer, and for some, they'd like something to help them give a response. Whichever category you fall into, it's worth reading what Gary L. Francione & Anna Charlton have to say about vegans and protein.

But…Where do you get your protein from?

This and similar “Buts,” such as “But do you feel healthy without eating meat and dairy?” are part of our desperate but futile attempt to cling to the notion that we must continue to consume meat and other animal products or risk dying of malnutrition. That is, these “Buts” maintain that there really is some necessity involved in eating animals.

As mentioned earlier, mainstream medical authorities now recognize that a vegan diet is healthy. The extremely conservative Academy of Nutrition and Dietetics, formerly the American Dietetic Association, has stated:

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.

While adequate protein intake is one of the most commonly used reasons to counter a vegan diet, numerous studies and reports over the years across the United States, the United Kingdom, Canada, New Zealand, and Australia have confirmed that a vegan diet provides ample protein. Additionally, the United States Department of Agriculture (USDA) explicitly maintains that a vegan diet is capable of providing adequate amounts of protein.

Let us be clear and concise: there is no credible evidence — none — that a vegan diet cannot supply the same quality of protein as that from animal sources. The bottom line is clear: “Plant foods have plenty of protein.”

Related content

How do vegans get enough iron if they don't eat meat? 
How do vegans get enough calcium if they don't eat dairy products? 

Link to a book by Gary L. Francione & Anna Charlton: An exploration and rejection of the various excuses — the “Buts” — that keep us eating animal foods.

“Nourish the mind like you would your body. The mind cannot survive on junk food.”

— Jim Rohn

Does the NHS recommend a vegan diet AND can you follow a vegan diet if you're pregnant?

Pregnancy

As for being pregnant; this is a precious and often emotional period of time for mums-to-be, so I wouldn't feel comfortable telling anyone that they should be vegan whilst being pregnant. BUT this is only because I haven't done it myself! Thus how could I say it with conviction? This video has solved that for me; because there's a healthy mum-to-be who talks about how great she feels being vegan during her pregnancy, as well as, how she feels after the birth of the baby.

Vegan pregnancy

The video covers 2 main things. You'll meet someone who's worked for the NHS for over 15 years who recommends a vegan diet to those who have health issues and you'll hear from a mum who was vegan whilst she was pregnant.

Whilst watching the video, can you spot any information that helps you answer the following questions?

1. Which three conditions do vegans suffer from LESS?

2. Do vegans need to worry about Calcium or B12 intake?

3. Is Vitamin D something that only vegans need?

4. Can mums-to-be remain on a vegan diet without putting their unborn child/children at risk?

5. What about infants? Will they get what they need on a vegan diet?

6. Does being vegan help babies suffer less?

More about this film...

The entire film lasts 30 minutes. It explores the benefits of being vegan. Some of these are: -

• an exciting lifestyle

• eating delicious food

• consuming healthy food

• tackling the ethics behind making this shift

• global challenges that we face now and in the future.

It was produced by The Vegan Society. Will you make the connection and become part of the solution?

"I think and speak clearer since I cut the dairy out. I can breathe better and perform at a better rate, and my voice is clearer. I can explore different things with my voice that I couldn't do because of my meat and dairy ingestion." Common (hip-hop musician)

Related content

A nutritionist's guide to going vegan 
Meet the family doctor who went vegan
FAQs about going vegan
How to enjoy a healthy vegan pregnancy
Generation V: Advice on raising vegan children
Top 8 questions asked of vegan parents and how to answer them
Which vegan milk or vegan baby formula is right for my child?

What about Calcium Absorption?

Sometimes there is no need for words :) This chart says it all.

Calcium

"The human body has no more need for cows' milk than it does for dogs' milk, horses' milk, or giraffes' milk." Michael Klaper

What every vegan needs to know about Vitamin B12

When I first told my friends and family that I was going to follow a vegan diet, I was faced with questions like 'What about B12?'. I felt put on the spot and the underlying tone of the conversation made me doubt whether I had made the right decision. You see, I decided to go vegan after watching a video about dairy production. It was a decision based on emotion. I hadn't done any research but was adamant that I didn't want to go back to a vegetarian diet. Nevertheless, many would say that a decision based on emotion is a foolish one.

Everything has turned out just fine, but I wouldn't want a 'new' vegan to be experience what I did; so I'm sharing the following information, which is from the Vegan Society.

Once you have got your head around what you need to know; any conversation about what you should or should not consume will hopefully be plain sailing.

The Vegan Society has published the following information about Vitamin B12: -

Very low B12 intakes can cause anaemia and nervous system damage.

The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements.

Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.

Most vegans consume enough B12 to avoid anaemia and nervous system damage, but many do not get enough to minimise potential risk of heart disease or pregnancy complications.

To get the full benefit of a vegan diet, vegans should do one of the following:

• eat fortified foods two or three times a day to get at least three micrograms (μg or mcg) of B12 a day or

• take one B12 supplement daily providing at least 10 micrograms or

• take a weekly B12 supplement providing at least 2000 micrograms.

If relying on fortified foods check the labels carefully to make sure you are getting enough B12. For example, if a fortified plant milk contains 1 microgram of B12 per serving then consuming three servings a day will provide adequate vitamin B12. Others may find the use of B12 supplements more convenient and economical.

The less frequently you obtain B12 the more B12 you need to take, as B12 is best absorbed in small amounts. The recommendations above take full account of this. There is no harm in exceeding the recommended amounts or combining more than one option.

To be honest, I don't analyse my food and intake so thoroughly but I am fairly good at 'reading' my body and I also, request a blood test once a year. So far, my B12, Vitamin D, Calcium and Iron levels have been good or better than 'normal'.

“I did then what I knew how to do. Now that I know better, I do better.”

— Maya Angelou

What does the National Health Service say about vegan diets?

This post is connected to the previous one. It felt like everyone became a health expert when I told them that I was going to follow a vegan diet. It's not their fault because the media is riddled with information about how much our health depends on dairy and that it is our main source of Calcium etc. Of course this is not true, but at the time, I felt attacked, defensive, insulted and irritated. This was compounded by the fact that I hadn't researched the pros and cons of a plant-based diet, so the seed of doubt was planted and I was speechless and cross with myself at the same time. Not a good combination!

I didn't want to feel like that again, so I did some research to make the decision fact-based, rather than, the solely emotional. I felt better and more certain that this was the right shift for me.

Here's what the National Health Service (NHS) says:-

One can get most of the nutrients that are needed from eating a varied and balanced vegan diet.

The website states that a healthy vegan diet contains:

• plenty of fruit and vegetables

• plenty of starchy foods

• some non-dairy sources of protein such as beans and pulses

• some dairy alternatives such as fortified soya drink

• just a small amount of fatty and sugary foods

Do you have to convince others that your choices are right for you?
When others want to explore the choices you've made, do you have to answer?
It took me a long time to come to the decision that I don't always need to give a reply.

---

"You don’t always have to say something. Let your life be your message "
- Rev Run