So, what's the deal with soy? (Seinfeld voice)

D

davidmhz

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I went to my nearest GNC store today (that's all I get, I'm from Venezuela and I can't locate any non freakishly expensive, specialised sport nutrition store) to buy a protein supplement product, because my daily intake is vastly inferior to what I need.

Seeing as I didn't know much about the different types of supplement, I asked the local clerk (huge mistake) and, obviously he offered the most expensive item on the store (some GET HUGE QUICK stuff that I don't need, I don't even want to get huge).

I then looked around by myself, browsing through nutritional facts and I found 2 products that might fit my needs. GNC's 100% Whey protein and Soy protein 95. I decided not to buy any to research a bit on both of them.

I came home, logged on, and used the search function to try and find some info about soy protein. Nothing, only whey and such. I googled soy vs whey and found contradicting information. So I might as well just ask, huh?

What's up with soy? Out of the two protein supplements I'm torn between, this one has got more protein per serving than whey, no cholesterol, no carbs and it's 15% cheaper. Am I overlooking something or does soy seem like exactly what me and my pocket need?

Why do you choose whey instead of soy?
 
The verdict is out on soy. In my right hand I can show you 50 studies that say "soy decreases testosterone, makes men grow boobs, and gives you cancer".

In my left hand I can show you 50 studies that say "soy increasesd testosterone, prevents prostate and breast cancer, etc".

The fact is a lot of people get upset stomachs and feel bloated when taking in a lot of soy protein.

Whey is derived from milk, so unless you are lactose intolerant, go with whey. don't worry about cholesterol so much. Most research now says dietary cholesterol isn't the problem its genetics or an uncommon 'hyper response' to dietary cholesterol.
 
All right then, I did. :) (EDIT: I did avoid soy, I mean)

Does the same principle apply to tofu and such, since they are all soy-derived?

If so, tofu should also be off-limits to a knowledgeable person, and since I want to become one of those, I should know.
 
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I don't feel soy is 'off limits' completely, unless your body/stomach doesn't like it.

In moderation, its fine. A prime example of a soy product I use is Morningstar brand 'breakfast crumbles/sausage crumbles'.
its like fake italian sausage, derived from vegetable proteins including soy. I'll add some to my eggs occassionally.
 
I like this .

Soy Recommendations

Based on all of our readings, discussions, and knowledge acquired about soy foods over the past 15 years, it seems that a reasonable amount of unrefined soy intake is fine.

We don't think soy is anything special in terms of disease prevention. Nor do we think it's extremely harmful in your quest for optimal health, body composition, or performance. With that said, we do caution against excessive soy intake. When consumption of soy foods is excessive, there might be some negative effects going on.

To this end, it seems best to avoid isolated and highly refined forms of soy on a regular basis. In other words, things like soy isolates, soy concentrates, textured soy protein, etc. should be minimized in the diet. Whole soybeans, soy milks, tofu, tempeh, and miso, on the other hand, are better options.

In terms of total intake, we'd say one to two servings of soy per day seems to be a safe and potentially healthy intake. Exceeding three servings per day on a regular basis may not be a good idea. For good measure, a serving is one cup of soy milk and four ounces of tofu, tempeh, or soybeans.

At least we can confirm that soy doesn't affect your ability to spell.

It's easy to understand how some individuals can consume excessive amounts of soy. Soy milk on the morning cereal, a soy protein smoothie for a snack, a soy burger at lunch, a handful of soy pretzels here and there, and soy ice cream for dessert. Even a soy novice would recognize that to be overload.

So, don't make the mistake of eating tons of soy — even if you're on a plant based diet.
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