Keto And Soy: A Dietary Compatibility Conundrum

Soy is a common ingredient in many diets, but is it compatible with the keto diet? Soy is a legume that is high in fat and protein and is often used in vegetarian and vegan diets as a source of affordable plant-based protein. However, it is also a common allergen and can cause inflammation, endocrine disruption, and hormone imbalances.

Soy sauce, a popular condiment made from soybeans, wheat, water, and salt, is typically included in a ketogenic diet because it is low in net carbs. However, it is not the cleanest ingredient due to its high sodium content and the presence of wheat and gluten.

There are alternatives to soy and soy sauce that can be used in a keto diet, such as coconut aminos, which is derived from coconut palm sap, and tamari, which is a wheat-free version of soy sauce.

While soy and soy sauce can be included in a keto diet in moderation, it is important to be mindful of the potential health concerns associated with soy and to opt for gluten-free and low-sodium alternatives when possible.

Soy sauce is keto-friendly

Firstly, soy in its natural form contains phytoestrogens, compounds that act like estrogen in the body. Some research suggests that excessive soy consumption may lead to hormone imbalances for both men and women. However, the full effects are hard to discern because much of the research on soy is funded by large food companies.

Secondly, soy is subject to heavy genetic modification. Over 94% of soy in the United States was genetically modified in 2018, and soy sauce can contain traces of pesticide residues. If you prefer to eat organic or want to avoid GMOs in your keto diet, soy sauce is not the best choice.

Thirdly, soy sauce often contains by-products of wheat and gluten, which are not considered "clean keto" options. Additionally, soy contains high levels of phytic acid, which inhibits mineral absorption.

If you want to include soy sauce in your keto diet, opt for reduced-carb or low-sodium versions. Traditional soy sauce contains wheat, which contributes to its carb content. Soy sauce with reduced carbs or carb-free options are better choices.

It is also important to choose soy sauce varieties without added sugars to avoid unnecessary carbs. If you are sensitive to gluten or following a gluten-free keto diet, consider a keto soy sauce substitute like tamari, which is usually gluten-free and provides a similar flavor profile.

When selecting a soy sauce for your keto diet, look for options without preservatives, artificial colorings, or flavors to stay true to your commitment to natural and clean eating. Additionally, pay attention to the sodium levels and serving sizes to control your overall carb and calorie intake.

Soy is controversial

Soy is also a common allergen and is avoided by those following a paleo or ancestral diet. It is also often genetically modified. Over 94% of soy in the United States was GMO in 2018 and soy products can contain traces of pesticide residues. Soy also contains high levels of phytic acid, which inhibits mineral absorption.

Soy has been a staple in Asian cuisine for millennia and remains popular in Western societies, largely due to the rise of vegetarian and vegan diets. For vegetarians and vegans, soy is a convenient and affordable source of plant-based protein.

Soy alternatives for keto diets

Soy sauce is not considered a clean keto food due to its use of wheat and high sodium content. However, it is possible to include soy sauce in a keto diet, as it is low in net carbs. If you are looking for soy alternatives to add to your keto diet, here are some options:

Coconut Aminos

Coconut aminos are derived from the sap of coconut palms. They are soy-free, gluten-free, and contain less sodium than traditional soy sauce. Coconut aminos offer a similar flavour to soy sauce, with a hint of sweetness. They can be used as a 1:1 substitute in recipes. However, they are pricier than regular soy sauce and contain some natural sugar, so use in moderation if you are tracking your carb intake closely.

Tamari

Tamari is a wheat-free version of traditional soy sauce, making it gluten-free. It is also sugar-free and can be used as a direct substitute in recipes with minimal taste differences. It has a similar taste and texture to regular soy sauce, so it is a good option for those avoiding gluten but not soy.

Fish Sauce

Fish sauce is a condiment used in Southeast and East Asian cuisine. It is made by fermenting heavily salted fish and is low in carbs. It adds a distinct umami flavour to dishes but may contain some sugar, so check the nutrition label.

Dried Mushrooms

Dried mushrooms, or mushroom powder, can be used to add a rich flavour to dishes. They have a very different texture from soy sauce but are a good alternative if you need a substitute.

Miso Paste

Miso paste is a fermented soybean paste that can be diluted with water to create a soy sauce-like liquid. It is rich in flavour and adds umami to your meals, but it is higher in carbs, so use sparingly.

Soy and its health benefits

Soybeans and soy foods are linked to a wide range of health benefits. Soy is a high-quality, plant-based protein that contains all the essential amino acids that act as the building blocks of protein. Soy is also a good source of heart-healthy fats, fibre, potassium, and phytonutrients, and is low in fat.

Soybeans and soy-derived foods are also good sources of plant-based protein, which can be especially beneficial for those following a vegan or vegetarian diet. Soybeans are 35% to 40% protein by weight, and a 1/2 cup serving of soybeans has about the same amount of protein as 2 ounces of fish, chicken, or beef.

Soybeans are also considered heart-healthy because they're cholesterol-free. Substituting soybeans for foods higher in cholesterol, like beef, pork, cheese, and processed meats may help improve heart health by lowering cholesterol and saturated fat intake. A meta-analysis of 46 studies demonstrated that soy protein lowered LDL cholesterol by 3% to 4% in adults.

Soybeans also contain hormone-like substances called phytoestrogens, which occur naturally in plants and have a similar chemical structure to estrogen. Research has indicated that soy isoflavones may help reduce the frequency and severity of hot flashes, as well as other menopause symptoms such as fatigue, joint pain, depression, irritability, anxiety, and vaginal dryness.

Other potential health benefits of soy include:

• Lowered blood pressure
• Improvements to blood vessels, such as greater elasticity of artery walls
• Improved bone health
• Protection against some cancers, including breast cancer
• Improved cognitive function and visual memory

Soy and its health risks

Soy is a food that is widely studied for its effects on the body. While some exalt it as a health food, others shun it, fearing that it may cause breast cancer, thyroid problems, and dementia. Here is a detailed look at some of the purported health risks of soy:

Breast Cancer Risk

Some people believe that soy isoflavones, which can act like estrogen in the body, may increase the risk of breast cancer. However, studies have shown conflicting results. While some animal and cell studies have shown that high doses of soy isoflavones or isolated soy protein extracts can stimulate breast cancer growth, studies in humans have shown either a protective or neutral effect.

Observational studies have found that among Asian women, higher dietary intakes of soy during childhood and adolescence are associated with a lower risk of breast cancer later in life. However, the amounts of soy typically consumed in Western diets may be too low for this association to be observed. Additionally, soy products in supplement form have not been shown to reduce breast cancer risk.

Thyroid Function

Test-tube, animal studies, and some human studies suggest that soy may alter thyroid function, particularly in people who are deficient in iodine. However, human studies have generally found little to no negative effects, especially in those with healthy thyroid function.

Feminizing Effects in Men

Some people worry that soy isoflavones may reduce testosterone production and have feminizing effects on men. However, human studies have found a weak link between soy consumption and testosterone levels. It is important to note that the men who reported experiencing feminizing effects from soy consumed amounts up to 9 times larger than the average intake of men with soy-rich diets.

Danger to Babies

There are concerns about the potential negative effects of soy formula on brain, sexual, thyroid, or immune development in babies. However, studies have typically failed to observe any long-term negative effects of soy formula in healthy, full-term babies.

GMO Content

Soybeans are often genetically modified, and soy products may contain fewer nutrients and more herbicide residues than conventional or organic soy. More research is needed to understand the long-term health effects of GMO soy.

Digestive Issues

Soy contains compounds called antinutrients, which may reduce the body's ability to absorb the vitamins and minerals it contains. Animal studies suggest that antinutrients may also reduce the gut's barrier function, leading to inflammation and digestive issues. However, more human studies are needed to confirm these effects.

Other Concerns

Other concerns about soy include its potential to cause hormone imbalances due to its phytoestrogen content, as well as the presence of by-products of wheat and gluten, which are not considered "clean keto" options. Additionally, soy contains high levels of phytic acid, which can inhibit mineral absorption.

While some of these concerns are supported by limited scientific evidence, it is important to note that negative effects have often been observed only after consuming very large amounts of soy. Overall, soy is considered a safe food, except for individuals with soy allergies.

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