Here Lies the Soy Debate – RIP
By Jennifer McNeill (Plant the Seed)
As someone who hasn’t eaten meat for half her life, soy has been the starring protein of many a mealtime. And I love it all: soy meat, tofu, tempeh, edamame, miso – you name it, I’ll eat it. There was even a time, I’ll tell my grandkids over an oat latte, when soy milk was the only alt milk option available. And if you’ve ever had one of Plant the Seed’s vegan ‘fried eggs’ you might be interested to know that the ‘egg white’ is mostly made out of silken tofu. No, we don’t fear soy in this house!
However, back in my days as a newbie veggie, the topic of soy used to stress me out. A simple Google search can reveal several contradicting opinions about soy, its origins, and its nutritional value. So, I’m here to clarify once and for all: to soy or not to soy?
CREDIT: Polina Tankilevitch/Pexels
The oestrogen issue
The argument against consuming soy stems from a widespread belief that soy increases your risk of breast cancer. But on the contrary: whilst there has been some contradictory scientific evidence in the past, more recent studies have consistently demonstrated that consuming a moderate amount of whole soy foods not only protects against breast cancer in women (Butler, 2010) but helps reduce chances of breast cancer recurrence. Let that sink in!
“But soy is high in oestrogen!” I hear you cry. Well, not quite. Soy contains a high concentration of isoflavones, a type of plant oestrogen (or phytoestrogen). These phytoestrogens are similar in function to human estrogen but with much weaker effects. And when we eat soy, these isoflavones can either bind to the alpha oestrogen receptor in the body (and stimulate a tumour’s growth rate) or the beta receptor (and decrease growth rate). And luckily for tofu-eaters everywhere, isoflavones prefer to bind to beta receptors.
Recent studies have also shown that soy intake can increase survival rate of lung cancer, relieve symptoms of menopause, lower inflammation levels, lower cholesterol levels and even protect against bone fractures. And we’re not just talking one or two choice studies here – many cancer research organisations and medical professionals advocate for soy consumption. In addition to that, soy is a plant source that contains all eight essential amino acids, making it the only complete plant-based protein. It’s also an excellent source of B vitamins, calcium, and omega-3 fatty acids.
Keep it whole foods
However, before you run off to rinse your local supermarket of all its soy-based mock meat, remember that the more processed any food is, the less it should appear on your plate. The problems with soy can start when it has been so commercially processed that it’s unrecognisable. For example, soy protein isolate, which can be found in lots of processed ‘fake meats’, has been shown to increase insulin-like growth factor in the blood just like cow’s milk does.
However, as traditional soy products like tofu (derived from soybean milk that has been boiled, curdled, and pressed) are only minimally processed, they are no doubt a healthy addition to your diet. Likewise, edamame beans are not only delicious but a great source of protein, calcium, iron, and much more. And tempeh, the result of taking a load of soybeans and fermenting them together, is good for your gut health.
So, if you’ve been looking for a sign to give tofu scramble a go, this is probably it.
Tofu recipes
By Jennifer McNeill
Note: tofu ranges in texture from silken to firm. Both the recipes below use extra firm tofu which you can ‘press’ between paper towels (and with a heavy weight on top) to remove extra liquid. I like Tofoo brand as it is already pressed. You can also find different types of tofu at the Oriental Supermarket (44-45 Queens Road, Hastings).
Firecracker Peanut Tofu
Ingredients
• 1 pack of extra firm tofu
Sauce:
• 5 tbsp peanut butter
• 3 tbsp low sodium soya sauce
• 2 tbsp sesame oil
• 1.5 tbsp rice vinegar
• 2 tbsp chilli paste or siracha
• 2 tbsp maple syrup or sugar
• A small knob of fresh ginger, peeled and chopped
• A clove of fresh garlic, peeled and chopped
Method
1. Blend all sauce ingredients together.
2. Heat a little oil in a nonstick skillet and stir-fry tofu until golden on all sides – about 10-15 minutes.
3. Reduce heat slightly, add half of the sauce to the pan and fry for another 5 minutes (flipping halfway). The sauce will start to crisp up around the tofu – this is good!
4. Pour on remainder of sauce and heat through.
5. Serve with noodles, rice, or in lettuce wraps. Add more stir-fried vegetables, fresh coriander, and sesame seeds as desired.
“Kid-Friendly” Crispy Tofu Fingers
Ingredients
• 1 pack of extra firm tofu cut into equal fingers
• 60g corn flour
Dry:
• 119g breadcrumbs (gluten free option: ground almonds/almond flour)
• 2 tbsp vegetable oil
• 1 tsp paprika
• Sea salt & black pepper
Wet:
• 236 ml non-dairy milk
• 1 tsp apple cider vinegar
• 1 tsp maple syrup
Method
1. In one bowl, add the corn flour. In a second bowl, add the WET ingredients. In a third bowl, add the DRY ingredients.
2. Dip each finger into the corn flour, then into the wet ingredients and repeat. Finally, coat with the dry ‘breadcrumb’ mixture.
3. Put the fingers in an oven pre-heated to 200c, and bake for 40 minutes, flipping halfway through.
4. Serve with ketchup, BBQ sauce, mayo, etc.
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