Body Balancing Nutrition
October – December 2015 Newsletter
We hope everyone is having a great year so far! With Christmas around the corner it’s a great time to start to reflect on what you want to achieve to finish up the year with and what weight you would be proud to be at the beginning of the New Year ahead!
HEALTH UPDATE: THE GREAT SOY DEBATE
It’s the greatest debate within the nutrition world with research proving to be contradictory over time. While some studies claim soy to contain protective qualities others warn of its increased risks.
Soy crops started in the 11thcentury BC and were one of the first crops in Asia to be grown. It didn’t reach Europe until the early 1700’s. Genetically modified soy was introduced in 1995. Now days 90% of soy products come from genetically modified sources and is highly processed. And just a few decades ago soy was dubbed as unfit to eat.
Approximately 41% of soy is protein and it is a complete protein- meaning the essential amino acids which are the building blocks of protein are all present. Studies show that soy is as good for building lean muscle mass as animal based proteins. Studies have also shown it can decrease stress hormone responses in training and therefore can improve performance.
Is it safe to eat? A lot of studies state that there is no harm in consuming soy occasionally. The best sources are the fermented varieties of soy foods such as miso, tempeh and soy sauces, which are all rich in vitamin K. Fermented soy deactivates the anti-nutrients found in soy that can cause digestive distress and mineral loss in the body. Another good option is eating it in its whole food form such as soybeans, milk, tofu’s, tempeh’s and miso again in small quantities.
Try to limit processed soy such as soy isolates, concentrates and textured soy protein.
Negative Impacts of soy-On the negative side very high levels of soy, which is becoming more common in today’s world, can negatively influence hormone levels.
-Soy contains isoflavones which is a plant made estrogen known as phytoestrogens. These can mimic estrogen in the body which can disrupt the endocrine system and block and replace naturally producing estrogen.
These can cause premature menses onset, male breast enlargement, loss of libido, infertility and is linked to breast cancer.
-A metabolite found in soy called genistein can also increase genes associated with tumour growth. Studies showed however that this did not actually result in an increase in tumour growth.
-High amounts can disrupt the digestive system as there are many anti- nutrients found within soy.
It is cheap and therefore used in a lot of products in the form of oils, thickeners, flavour enhances, stabilizer, preservatives and fillers etc. So you may be consuming more than what your currently aware of.
After reviewing conflicting research it seems that small amounts of the right types of soy are not going to negatively impact your health. Looking for organic forms only and avoiding genetically modified products will make a big difference to your health. Stick to the fermented or wholefood forms and ensure you’re eating within the safe guidelines and in moderation. Note- Aim to have no more than 1-2 serves per day, (eg 1 serve being 1 cup of soy milk) to ensure your intake is low and therefore safe.
A MESSAGE FROM THE CREW
Remember it’s just a decision and that the only way to fail is by giving up! Everyone is doing super well and has their own unique journey to wellness and their ideal weight. Keep it up and we can’t wait to see our lovely client’s progress at the end of this year!
Take care, and enjoy! Love The BBN Team