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Soy: Myth vs. Reality
by Lauren Plunkett, RDN LD CDCES as appeared in Minnesota Veg Living, Issue 10
Aprile 25, 2024
Soy foods such as tempeh, soy milk, soy nuts, tofu, and miso are staple items for people of all ages and cultures worldwide. Despite humans thriving on a variety of soy-based foods for centuries, misconceptions about soy are commonplace when choosing a plant-predominant diet. Even long-term ambassadors of a vegan lifestyle can feel conflicted about the benefits of soy, depending on their source of information.
Let’s explore three popular myths circulating about soy to set the record straight.
Myth 1: Soy is unhealthy.
Soybeans are an ancient food utilized in various cultures worldwide, providing a long-standing source of protein, fiber, vitamins, and minerals. The earliest documentation of the therapeutic value of soybeans, as noted in The Yellow Emperor’s Classic of Medicine, dates back over 2000 years.
Numerous scientific studies have since supported soy as a nutrient-rich food for maintaining health. Moreover, in the United States, less than 0.7% of the population is allergic to soy, making whole soybeans a healthy, accessible, and versatile food.
Myth 2: Soy is hormonally damaging.
Numerous studies on soy consumption have revealed protective benefits from isoflavones, a type of phytoestrogen sourced from soy, applicable to both men and women throughout their lifecycle. Phytoestrogens are natural plant compounds with beneficial effects. Research indicates that incorporating whole soy foods such as tofu or soy milk may lower disease risk and provide protection against cancers such as breast, prostate, ovarian, and endometrial because of their phytoestrogens. Additionally, soy is rich in phytonutrients that contribute to a reduced risk of chronic diseases and cancer.
Myth 3: Soy is an inferior protein compared to animal flesh.
Soy stands out as a nutrient-rich complete protein, recognized as such because it contains all nine essential amino acids that the human body cannot produce on its own. Interestingly, nearly all plant foods consumed by humans are complete in protein.
Whole soy foods, in particular, are excellent sources of potassium, magnesium, and vitamin C, along with being good providers of vitamin B6, iron, and calcium in addition to protein. Optimal nutritional benefits are derived from consuming soy in its whole and raw form; for instance, one cup of raw sprouted soybeans contains 15 grams of protein!
It’s important to note that fat, fiber, and protein content may vary by brand. Always read the labels on soy products to determine the nutritional value that best suits your needs.
Debunking these three myths about soy helps us become more informed about the health benefits of soybeans. Considering the protective benefits of phytoestrogens, complete protein status, and high nutritional value, soy will continue to be a staple food for human consumption worldwide.
Regarding soy production:
Health concerns about soy often arise from public health concerns about crop production. In the United States, the majority of soybean crops are dedicated to animal feed for concentrated animal feeding operations (CAFOs/factory farms). Soybeans and corn, the most widely planted crops in the U.S., occupy 40% of total cropland. Of the soybeans produced, over 70% are allocated to the largest market: feed for poultry, hogs, cattle (both dairy and beef), and aquaculture. The second-largest market is for frying oil.
In the process of protecting crops from weeds and disease, the use of herbicides, such as glyphosate, may introduce endocrine-disrupting chemicals that may negatively impact both the nutrient content of the plants and human health.
Only a small percentage of acreage is dedicated to organically grown soybeans, primarily used for tofu, tempeh, or soy milk. The rest is utilized by livestock producers who pay premium prices for organic soybeans to raise animals labeled as certified organic meat.
Looking at this information about soybean production, it becomes evident that a significant portion of plant protein is directed toward feeding animals rather than being consumed directly by humans in the form of whole plant foods.
For more information
For more information, please visit:
American Cancer Society www.cancer.org
The Physicians Committee for Responsible Medicine www.pcrm.org
Nutrition Facts www.nutritionfacts.org
A comprehensive history of soy information: https://www.soyinfocenter.com/books/242
Author bio
Lauren Plunkett, Dietitian Nutritionist, Certified Diabetes Care & Education Specialist
Lauren, described as a “plant-based powerhouse,” is a thought leader in the realm of nutrition education. With professional experience in pediatric endocrinology, performance nutrition, virtual primary care, and certified in type 2 diabetes remission, she has provided plant-predominant nutrition education to thousands. An avid public speaker and the award-winning author of Type One Determination, Lauren has lived with type 1 diabetes for 30 years.
Nourishing Foods for Self, Planet and the Community | May 2024 | Vegan Recipe Club
April 24, 2024
The cookbook for the month is Living Lively(2020) by Haile Thomas
Download recipes here.
On May 21 from 6:30 – 7:30 pm join us on zoom for our May meeting of the Vegan Recipe Club.
If you are curious about vegan cooking, this club is for you! Each month participants make three recipes from popular cookbooks then share their reflections with the group. Novice to expert cooks are welcome, as are interested non-cooks. Registration not required.
What is the focus of this cookbook?
The publisher describes the book as:
“By a superstar nineteen-year-old activist and motivational speaker, a unique cookbook and inspiring guide that combines 80 delicious, wholesome, super-powered plant-based recipes with a “7 points of power” manifesto to inspire the next generation of leaders toward self-reflection, critical thinking, and unlearning toxic ideas….
Allison Gamble: Embracing compassion and community by volunteering with CAA
April 22, 2024
Here’s your chance to get to know Allison Gamble, a dedicated CAA volunteer. Allison discovered us at the 2023 banquet, where she was captivated by our mission to end factory farming. The warm, accepting community also impressed her immediately, prompting her to get involved.
Volunteer roles and contributions
Allison has taken on a couple of significant volunteer assignments over the past 10 months. She served on the organizing committees for the 2023 Twin Cities Vegan Chef Challenge and the 2024 CAA Banquet. She was drawn to these positions because she knew her professional skills could be valuable contributions. She also appreciated the opportunities to connect with like-minded volunteers.
Tenth Anniversary issue of Minnesota Veg Living Now Available! Get a Dose of Inspiration and Information
April 15, 2024
The latest edition of CAA’s annual Veg Living magazine is now out, and it’s a special one – it marks the tenth anniversary of this publication! The issue is packed with articles that aim to inspire and inform you about various aspects of compassionate living, all designed to support you on your veg journey.
How we selected our topics
Our team carefully selected the topics for this milestone issue based on feedback from our community. We discovered that many of you were keen to learn about the connection between diet and climate change, as well as our efforts to introduce more plant-based meals into schools through our Wholesome Minnesota program. Additionally, there was a strong interest in understanding how to maintain a healthy plant-based diet. The magazine addresses these topics and more, offering many insights from our experts.
In this edition, you’ll also find inspiring stories. One is about the impact of our popular Twin Cities Veg Fest as a catalyst for societal change. We also delve into how new policies are reshaping factory farming and the pivotal role CAA plays in this transformation. For those always on the lookout for great places to enjoy vegan food, as well as book and movie recommendations, and of course, recipes, we’ve got you covered too with a variety of fun and informative articles.
Vegan Comedy Series Premieres This Weekend
April 17, 2024
If the Level 5 Vegan Jesse (right) has been your only vegan representation for the past twenty-four years, fear not. VEGAN PLEASE is coming to a city near you!
What is VEGAN PLEASE about?
With a similar vibe to Sex and the City, the new comedy series VEGAN PLEASE follows a colorful cast of vegan characters opening bakeries, doing activism, and dating – all in the Twin Cities. So far, only a teaser about a vegan people-pleaser on a first date has been released… but you can see the first episodes weeks before everyone else at the premiere!
REMEMBERING AMMA
A guest blog by Chicken Run Rescue (CRR)
April 11. 2024
How we first came in contact with Amma
March 24, 2022 “Good afternoon, We have just obtained two lovely hens that were owner surrendered due to the owner reportedly being unable to keep their coop (and thus the neighboring properties) clear of rodents. Owner stated these hens are 10 years old… Let us know if you think you may be able to find foster for them.”
We named these two Amma and Nonna- Icelandic and Italian for grandma, respectively. They were nameless where they came from. For once, we had the perfect foster home available. That never happens, but the heavens were smiling on them. We learned later that we actually had a connection to them that was intertwined with the history of our work to help birds victimized by the backyard chicken fad in the Twin Cities. That well-meaning infatuation is part and parcel of a much broader movement to market animal agriculture in the backyard or the corporate farm as kind, ethical and sustainable; seasoned animal advocates call it “The Humane Hoax.”
Eight Organizations help you take action at CAA’s Documentary and Social Action night
April 8, 2024
On Sunday, April 14 from 3-6 pm CAA is hosting a free special Documentary and Social Action Night. The documentary we will view is the award-winning 2022 movie The Smell of Money. The film covers the harms suffered by local communities living alongside corporate “hog farms.” It delves into their legal fight for clean air, clean water, and a life free from the stench of manure.
After the screening, you’ll be able to connect with eight local organizations and chapters working on addressing environmental injustice, animal abuse, corporate power, structural racism, and other aspects related to the themes of the movie. Each organization will table to present information about their ongoing work. There will also be information on accessible steps you can take to get involved.
A snapshot of compassion: Barb Huning’s volunteer work with CAA
April 1, 2024
Get to know CAA Volunteer Barb Huning. Over the past five years, Barb has contributed her time and skills to various roles to help CAA events run smoothly. She also selflessly offers her photography skills to help us capture key moments at events. Barb is a dedicated vegan who is attracted to CAA’s work and impact. Her volunteer motivation is to support this work to create a more compassionate world for all animals.
Barb loves photography and volunteers with CAA to capture the energy and happiness at events like Twin Cities Veg Fest and the Thanksliving potluck. She skillfully and passionately documents the joy and excitement of attendees. Through her lens, she showcases the vibrant and diverse vegan community, inspiring others to join us in our mission.
Remembering Neena Gada
March 25, 2024
It is with profound sadness that we announce the passing of Neena Gada on the 6th of January, 2024. Neena, and her husband Ram, have long supported CAA and been pillars of the local Jain and Indian communities.
Neena’s life
Born in 1942, Neena’s life was a testament of devotion, unwavering strength, and selfless service.
A true icon of resilience, Neena was known for her kind-hearted nature. Throughout her life, her vivacious spirit and unwavering optimism uplifted those around her. Neena’s life was defined by her love for others, and she spent much of her time making a positive impact on the lives of those she cared for.
Neena’s passion for education and the importance of culture was vividly evident throughout her life. She believed that education was the most powerful tool to change the world, and she dedicated a significant portion of her life to this cause, working to establish centers of Indian education in Minnesota.
Oil and gluten-free comfort foods | April 2024 | Vegan Recipe Club
March 19, 2024
The cookbook and recipes for April will be Plant-Based Delicious (2023) by Ashley Madden
Click here to download the recipes for this month.
Join the Vegan Recipe Club on April 16, from 6:30 to 7:30 to discuss recipes from the cookbook of the month: Plant-Based Delicious (2023) by Ashley Madden. This month will feature an in-person discussion and potluck at CAA’s offices (2100 1st Ave S, Suite 200, Minneapolis) as well as the usual zoom option. Bring one of the dishes from the cookbook to share with other participants over a great discussion.
If you are curious about vegan cooking, this club is for you! Each month participants make three recipes from popular cookbooks then share their reflections with the group over zoom. Novice to expert cooks are welcome, as are interested non-cooks. Registration not required.
This is how the publisher describes the cookbook: “Bestselling author Ashley Madden makes it easy to prepare―and fall in love with―comforting dishes packed with fresh flavors and good-for-you ingredients with this incredible vegan cookbook. Every recipe features delicious flavor combinations that will intrigue and impress your tastebuds while also nourishing your body. What’s more is that every recipe is gluten and oil free, so you can enjoy the comforting dishes you crave while accommodating dietary preferences.”