Soy On Keto: What's The Verdict?

Soy is a controversial topic in the keto community. While some people argue that soy is not allowed on keto because it is highly processed and can mess with your hormones, others claim that whole or fermented soy products, such as edamame beans and gluten-free tamari sauce, are keto-friendly in small amounts.

The main concern with soy products on keto is the presence of phytoestrogens, which are plant hormones similar in structure to estrogen. The long-term effects of phytoestrogens are unclear, with some studies showing that soy increases estrogen effects, while others show that it lowers them. Additionally, soy is often highly processed, which can concentrate harmful substances and expose the product to solvents like hexane.

When it comes to specific soy products, soy milk, tofu, and soy protein powder are generally not recommended on keto due to their highly processed nature and potential health concerns. However, small amounts of whole or fermented soy products, like edamame beans, are considered keto-friendly by some. Most soy sauce is also not keto-friendly due to the addition of wheat, but gluten-free tamari sauce and coconut aminos are recommended alternatives.

Soy milk is not keto-friendly

The processing of soybeans concentrates the parts that disrupt hormones and irritate the gut. It also involves exposure to hexane, a neurotoxin. Soybeans contain phytoestrogens, plant hormones structurally similar to estrogen, which can bind to estrogen receptors in the body and disrupt the endocrine system.

Soy milk also contains gut irritants like phytates and lectins, which are found in many grains and legumes. These substances can cause inflammation, interfere with nutrient absorption, and disrupt gut bacteria. They act like toxins in the body and inhibit the absorption of vital minerals such as zinc, iron, and calcium.

Although a small amount of soy milk is unlikely to affect ketone levels, it is not recommended for a healthy keto diet due to its potential negative impact on hormones and gut health. There are other keto-friendly dairy alternatives, such as coconut milk and almond milk, which are healthier choices.

Soybeans are highly processed

The extraction process uses hexane or other solvents to wash the soybean oil from the prepared soybean flakes. The design of the equipment varies to optimise the amount of solvent and bed depth needed to efficiently wash the flakes, the contact time of the solvent and flakes, and the power and utilities needed to run the equipment. Once the oil has been removed by the solvent, the solvent must be removed from the flakes and soybean oil. Heat and steam are used to strip and recover the residual solvent from the flakes, and a distillation system is used to recover the solvent from the soybean oil.

The desolventized flakes are now a product and ready for sale as a good source of protein. The soybean oil can be further refined from a crude product to an edible product. Extracted and desolventized soy oil must be further processed to make an edible product. Edible oils are refined to improve the flavour, odour, colour, and stability using processes that degum, neutralise, bleach, and deodorise the oil. These refining processes remove contaminants such as phosphatides, free fatty acids, and pro-oxidants.

Soybeans contain phytoestrogens

Soybeans and soy products are the richest source of isoflavones in the human diet. Isoflavones are phytoestrogens, or plant chemicals capable of exerting estrogen-like effects. Most of the concerns surrounding soy foods have to do with their impact on the many bodily systems influenced by estrogen.

The two major soy isoflavones are called genistein and daidzein. Soy isoflavones and soy protein appear to have different actions in the body based on the following factors:

• Type of study: Soy may be metabolized differently in animals, so the outcomes of animal studies may not be applicable to humans.
• Hormone levels: Soy can have estrogenic properties, and its effects can vary depending on the existing level of hormones in the body.
• Type of soy: What type of soy is being studied: Whole soy foods such as tofu and soybeans, processed versions like soy protein powders, or soy-based veggie burgers? Fermented or unfermented soy foods? If supplements are used, do they contain isoflavones or soy protein?

There have been only singular reports on modified gender-related behavior or feminization in humans in consequence of soy consumption. Feminizing effects in humans can be subtle and identifiable only statistically in large populations.

Soybeans have gut irritants

Soybeans contain various compounds that may cause digestive issues in some people.

Soybeans are rich in alpha-galactosides, a type of insoluble fibre that can cause flatulence and diarrhoea in sensitive individuals. These fibres are also known as FODMAPs, which may worsen symptoms of irritable bowel syndrome (IBS).

Soybeans also contain phytates, or phytic acid, which impair the absorption of minerals like zinc, iron, calcium, and magnesium. Phytates are referred to as "anti-nutrients" because they interfere with nutrient absorption.

Additionally, soybeans contain lectins, which can cause inflammation and leaky gut syndrome. Lectins can interfere with nutrient absorption and disrupt the balance of gut bacteria.

Finally, soybeans are often highly processed, and the processing concentrates the parts of soybeans that irritate the gut.

Whole or fermented soy products are keto-friendly

Soy products are a controversial topic in the keto community. While some people argue that soy is unhealthy and should be avoided, others claim that it is a healthy and nutritious part of a keto diet. So, what's the verdict?

Traditional soy sauce is also typically keto-friendly, as it is made by fermenting soybeans, which gets rid of most of the problematic components of soybeans. However, it's important to choose gluten-free varieties, as wheat is often added to soybeans during the soy sauce-making process. Coconut aminos, a naturally soy-free and gluten-free soy sauce alternative, is another excellent option for those on a keto diet.

On the other hand, highly processed soy products, such as soy milk and tofu, are generally not recommended for a keto diet. Soy milk, despite being low in carbs, can have negative health effects due to the concentration of harmful components of soybeans, such as phytoestrogens and gut irritants. Tofu, being a very concentrated form of soy, shares similar concerns.

Soy protein powder, made from dried, defatted, and dehydrated soybeans, is another highly processed soy product that is best avoided on keto. While it can be a source of protein, there are much healthier alternatives available, such as steak or other meat options.

In conclusion, while highly processed soy products like soy milk, tofu, and soy protein powder should be avoided on keto, whole or fermented soy products like edamame beans and gluten-free soy sauce can be enjoyed in moderation as part of a keto-friendly diet. It's important to remember that the long-term effects of soy on hormones are still unclear, and some people may choose to avoid soy altogether to prevent any potential negative impacts on their health.

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