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The Soy Story
While soy is a vegetarian source of a complete protein, it often poses a problem because much of today’s soy is highly processed and concentrated. Whole green soybeans, or edamame, are an example of a whole food and a good source of protein. With a relatively small amount of simple processing soy can be made into tofu, also a good food. This is how most soy has been consumed for centuries, and studies of these populations seem to show that soy has health benefits when consumed as a food.
But today, many soy powders used in food products and supplements are so concentrated that a serving or two would be like eating a pound or two of real soybeans—something most people would never even consider. For this reason, it’s best to avoid all processed soy products, especially soy-protein isolates and caseinates, and hydrolyzed soy. The more soy is processed, the worse it can be. Monosodium glutamate (MSG), a once commonly used powder that makes food seem to taste better (still used in Chinese and other restaurants), is made by processing soy. So products containing isolated or hydrolyzed soy also include some MSG (but it is not required to be listed in the ingredients).
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Question:I have been hearing and reading a lot about quinoa—and how this South American plant packs a lot of protein. What is your opinion here? Any recipe suggestions?
Answer: Quinoa is a grain-like food grown in South and North America, with commercial production highest in Peru and Bolivia. Closely related to the tumbleweed, quinoa has been heavily marketed in recent years with much hype. One drawback of quinoa is that it’s high in starch, reducing digestibility. It is also processed to remove the outer coating, which contains bitter-tasting phytonutrients. While it’s considered high in protein, it’s a vegetable protein and not complete. It is gluten-free. So, one must weigh the positives and negatives of this food item. I don’t eat it and have never prepared it, but there are many recipes online.
Many athletes may be intolerant and even allergic to soy in all forms. In addition, concentrated soy isoflavones, used in dietary supplements, can pose serious dangers, including an increased risk of cancer, particularly for postmenopausal women—the very audience these products are marketed to by the big companies. They may also contribute to hormonal imbalance.
