Soy And Keto: Friends Or Foes?

Soy is a controversial topic in the keto community. While it is low-carb and can be consumed in small amounts without disrupting ketosis, some experts advise against including it in a keto diet due to potential health risks. Soybeans are often highly processed and genetically modified, and soy products contain phytoestrogens, which can affect hormone levels and cause hormonal imbalances. Additionally, soy is low in fat, which goes against the main principle of keto. However, some fermented soy products, such as miso, tempeh, and natto, may be healthier choices and more keto-friendly due to their lower carb and higher protein content. Ultimately, it is a personal preference whether someone includes soy in their keto diet, but it is generally recommended to consume it in moderation and opt for organic and non-GMO varieties whenever possible.

Soy is highly processed

Soybeans are turned into soy milk, which is then coagulated and pressed into curds to make tofu. This processing concentrates the parts of soybeans that are harmful to health. These include phytoestrogens, which can affect hormone levels, and phytates and lectins, which can irritate the gut.

The processing of soybeans also involves exposure to a neurotoxin called hexane. Hexane is a solvent and, according to the Cornucopia Institute, residues of hexane can be found in common soy ingredients. Soybeans are also often genetically modified and have high levels of herbicides.

However, it is worth noting that not all soy products are highly processed. Young soybeans, also called edamame, are steamed and eaten straight from their pods. Other minimally processed soy foods include tofu, tempeh, edamame, soy milk, and miso. These foods are considered superior to highly processed soy products, such as soy-based protein powders, mock meats, and energy bars.

Soybeans are genetically modified

Soybeans are one of the most widely debated foods, with many experts discussing whether it is healthy or not. Soybeans are genetically modified organisms (GMOs) that have had DNA introduced into them using genetic engineering techniques. In 1996, the first genetically modified soybean was introduced to the U.S. by Monsanto. As of 2014, GM soybeans made up 82% of the total soybeans cultivation area worldwide.

The genetic modification of soybeans can have various effects on the plant. One example is the Roundup Ready Soybean, which is a genetically engineered variety produced by Monsanto that is resistant to the herbicide glyphosate. Glyphosate kills plants by interfering with the synthesis of essential amino acids. Genetic modifications can also be made to improve the quality of soybean oil, such as by increasing the amount of oleic acid and stearic acid and decreasing the amount of linolenic acid to make it less susceptible to oxidation and rancidity.

The genetic modification of soybeans has also been used to improve their nutritional composition and therapeutic effects. For example, soybeans have been modified to express an altered gene from Arabidopsis thaliana, resulting in tolerance to herbicides of the imidazolinone chemical class. Additionally, soybeans have been engineered to express a synthetic Bacillus thuringiensis (Bt) gene, which is effective in controlling insect pests.

The use of genetically modified soybeans has sparked controversy and raised concerns about their safety and potential ecological and economic impacts. Critics argue that GM crops are subject to intellectual property law, which can have economic consequences. There are also concerns about the potential risks of GM foods on human health and the environment. However, there is a scientific consensus that currently available food derived from GM crops poses no greater risk to human health than conventional food. Nonetheless, members of the public are generally less likely than scientists to perceive GM foods as safe.

Soy contains phytoestrogens

Soybeans contain phytoestrogens, a type of plant hormone that is structurally similar to estrogen. These phytoestrogens can bind to estrogen receptors in the body and have been shown to have both estrogenic and anti-estrogenic effects. The two major soy phytoestrogens are called genistein and daidzein.

The effects of phytoestrogens vary depending on hormone levels in the body. For example, in premenopausal women with higher levels of circulating estradiol, soy may act like an anti-estrogen, while in postmenopausal women with lower estrogen levels, soy may act more like an estrogen.

Research on the impact of phytoestrogens on health has produced mixed results. Some studies suggest that phytoestrogens can have beneficial effects, such as reducing the risk of certain types of cancer, improving heart health, and protecting against cognitive decline. On the other hand, there are concerns that phytoestrogens may disrupt hormones, especially in individuals with higher estrogen levels, and potentially increase the risk of certain cancers.

The contradictory findings regarding phytoestrogens may be due to differences in study design, including the type of soy studied, the dosage, and the duration of treatment. More research is needed to fully understand the effects of phytoestrogens on human health.

Soybeans contain goitrogens

Goitrogens block the process by which iodine is incorporated into the thyroid hormones thyroxine (T4) and triiodothyronine (T3). They also inhibit the release of thyroid hormones by the thyroid gland and disrupt the peripheral conversion of the thyroid storage hormone T4 into the active thyroid hormone T3.

Goitrogens can cause a goiter, or an enlarged thyroid, especially in those who are iodine deficient. A thyroid that can't produce enough hormones may cause health issues such as mental decline, heart disease, weight gain, developmental delays, and bone fractures.

However, it's important to note that goitrogens are only harmful when consumed in excess, and cooking or fermenting goitrogenic foods can reduce their negative effects. Most foods that contain goitrogens are also highly nutritious, so the benefits of eating them generally outweigh the risks.

Soybeans are often allergenic

A soy allergy occurs when the immune system overreacts to soy proteins, treating them as harmful invaders. The symptoms of a soy allergy can range from mild to severe and include stomach problems, nausea, vomiting, tightness in the throat, coughing, itching, and anaphylaxis. In severe cases, a soy allergy can even be deadly, causing difficulty breathing, increased heart rate, a drop in blood pressure, dizziness, and confusion.

The allergenicity of soybeans is attributed to their protein fraction. The processing of soybeans can further concentrate allergenic compounds, such as phytoestrogens, which are structurally similar to estrogen and can bind to estrogen receptors in the body. The long-term effects of phytoestrogens are unclear, with some studies showing that soy increases estrogenic effects, while others show that it lowers them.

To prevent allergic reactions, individuals with a soy allergy must strictly avoid soy ingredients in foods, drinks, and non-food products. Soy is commonly found in processed food products, and a dietitian can help plan a balanced diet that eliminates soy. Additionally, soy is one of the eight major allergens that must be listed on packaged foods sold in the United States, making it easier for consumers to identify and avoid soy-containing products.

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