Soy On Keto: Friend Or Foe?

Soy is a popular food that can be consumed whole or transformed into products like tofu, tempeh, soy milk, and meat and dairy alternatives. It's also used to make soy protein powder, often consumed by vegetarians, vegans, and those allergic to dairy. Soy is a complete protein, containing all the essential amino acids the body needs. However, it's also controversial. Some consider it a nutritional powerhouse, while others claim it negatively affects health. Soybeans are high in net carbs, making them less keto-friendly. Soy also contains phytoestrogens, which can act like estrogen in the body and potentially cause hormone imbalances. Additionally, soy is often heavily genetically modified and may contain pesticide residues. Soy sauce, a soy product, is low in carbs and can be used in keto recipes, but it's not the cleanest ingredient due to these other factors.

Soybeans are high in protein and fibre, but also carbs, which can disrupt ketosis

Soybeans are a popular food that can be consumed whole or transformed into a range of products, such as tofu, soy milk, tempeh, and various meat and dairy alternatives. They are high in protein and fibre, but also contain a significant amount of carbohydrates, which can disrupt ketosis and make them less suitable for a keto diet.

A 100g serving of soybeans contains 20.86g net carbs, which is almost an entire day's allowance for those on a keto diet. For context, the keto diet typically limits carbs to no more than 5-10% of daily calorie intake, or a maximum of about 50 grams per day. This high carb content in soybeans can make it challenging to maintain the metabolic state of ketosis, where the body burns fat for energy instead of carbohydrates.

However, not all soy products have the same carb content. For example, soy sauce is low in carbs and can be used in keto recipes, while soy milk is higher in carbs than soy sauce but lower than whole soybeans, with one cup containing 4 grams of net carbs.

Soybeans also contain phytoestrogens, compounds that can act like estrogen in the body, and phytic acid, which inhibits mineral absorption. Some research suggests that excessive soy consumption may lead to hormone imbalances, although the full effects are hard to determine.

In conclusion, while soybeans are high in protein and fibre, their carb content can disrupt ketosis, making them less ideal for a keto diet. However, some soy products, such as soy sauce and soy milk, may be consumed in moderation while on a keto diet.

Soy sauce is keto-friendly in small amounts, but it's not a 'clean' ingredient

Soy sauce is keto-friendly in small amounts, but it's not a clean ingredient.

Soy sauce is a condiment made from fermented soybeans, water, salt, and sometimes wheat or other grains. It typically contains only a small amount of carbs, with around 1 gram of net carbs per tablespoon (15 ml). This means that it can be consumed in moderation as part of a keto diet without kicking you out of ketosis.

However, it's important to note that soy sauce is not considered a "clean" ingredient. Here are some reasons why:

• Soy, in its natural form, contains phytoestrogens, which are compounds that can act like estrogen in the body. Some research suggests that excessive soy consumption may lead to hormone imbalances for both men and women.
• Soy is often heavily genetically modified. In the United States, over 94% of soy was GMO in 2018, and soy sauce can contain traces of pesticide residues.
• Soy sauce often contains by-products of wheat and gluten, which are not considered "clean keto" options.
• Soy contains high levels of phytic acid, which can inhibit mineral absorption.

Therefore, while soy sauce can be included in a keto diet in small amounts, it is not considered a clean or optimal choice, especially for those who prefer to eat organic or avoid GMOs.

Soy lecithin is low-carb and won't kick you out of ketosis

Soy lecithin is a food additive that is often derived from soy. It is commonly used as an emulsifier or lubricant in food products, and can also be found in dietary supplements, infant formulas, and convenience foods like ice cream and baked goods. While it is a controversial additive, with some claiming it carries potential health risks, it is generally included in very small amounts in food and is considered safe.

One concern about soy lecithin is its potential impact on ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. Ketosis is the goal of the ketogenic diet, which is a popular weight loss and health management strategy. So, can you consume soy lecithin and still remain in ketosis?

The answer is yes. Soy lecithin is low in carbohydrates, with a minuscule amount of carbs per serving—less than 1 gram per 100 grams. This means that soy lecithin won't kick you out of ketosis and it's safe to consume in moderation while following a keto diet. In fact, soy lecithin is often used as an emulsifier in keto-friendly foods.

While soy lecithin itself is keto-friendly, it's important to be mindful of the other ingredients in your diet. Soybeans, for example, are relatively high in carbs and can impact ketosis if consumed in large quantities. Additionally, soy products are often highly processed and genetically modified, which may be a concern for those seeking more natural and organic food options.

Soy milk is higher in carbs than soy sauce but lower than whole soybeans

Soy milk is a plant-based milk alternative that is often fortified with calcium and vitamin B12. It is made from soaked and blended soybeans and water. Soy milk is higher in carbohydrates than soy sauce but lower than whole soybeans.

A 1-tablespoon serving of conventional soy sauce contains 0.7 grams of net carbs. On the other hand, a cup of unsweetened soy milk contains 4 grams of net carbs. This is still significantly lower than a cup of cooked soybeans, which contains 15 grams of net carbs.

While soy milk is relatively high in carbs, it is still possible to consume it in moderation while on a keto diet. Unsweetened almond milk and coconut milk are recommended as lower-carb alternatives.

It is important to note that the number of calories and added sugar in soy milk can vary by product, so checking the nutrient facts label is always recommended.

Soy foods are controversial due to their phytoestrogen content, which may affect hormones

The effects of phytoestrogens are a topic of ongoing research, and there are conflicting findings regarding their impact on human health. Some studies suggest that phytoestrogens can interfere with fertility, sexual development, and behaviour in animals. In humans, the evidence is less clear, with some research indicating potential links to hormonal imbalances, thyroid issues, and reproductive problems. However, the full extent of their effects is challenging to discern due to funding sources and a lack of comprehensive studies.

While soy foods are a significant source of phytoestrogens, it is important to note that other foods also contain these compounds, including beans, oats, barley, rice, coffee, apples, and carrots. The impact of phytoestrogens may depend on the amount consumed and individual factors such as age, health status, and hormone levels. As with any dietary choice, it is essential to consider one's specific needs and consult a healthcare professional for personalised advice.

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