Nutritionist Corner FAQs

Soybeans are considered a vegetable in the legume family. Other notable legumes are peas, beans, lentils and peanuts. Legumes are distinguished by their leaves, flowers and pods of two to three beans that split along both sides. In the Food Guide Pyramid, soy-based products would fall under the “Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group”. It is noted that dried beans (this includes soybeans), peas and lentils can be counted as servings in either the meat and beans group or the vegetable group. However, the serving size of the same product will be different when counted as a vegetable as it would from the meat and bean group. For example, as a vegetable, ½ cup cooked dried beans counts as 1 serving. As a meat substitute, 1 cup cooked dried beans counts as 1 serving (2 oz. meat). Some associations will only classify a fresh, whole, unprocessed soybean (e.g. edamame) as a vegetable serving. Additionally, the American Diabetes Association classifies beans under both the starch and meat/meat alternative category due to its carbohydrate and protein content.

Yes! Recently, the Food & Drug Administration (FDA) established a health claim which states that “25 grams of soy protein each day, in conjunction with a diet low in saturated fat and cholesterol, may decrease the risk of heart disease.” This diet combination has proven to reduce LDL cholesterol (bad type) and maintain or slightly increase HDL cholesterol (good type). Other studies, with respect to cancer, bone health, diabetes and women’s health issues have also shown positive results, but with higher levels of soy protein (+ 25 grams/day). However, not everyone chooses to maintain this level of soy protein in their daily diet.

Some research has shown that even low to moderate intake of soy protein can be beneficial to one’s health. One particular study reported a significant reduction in LDL cholesterol (bad type) and an elevation in HDL cholesterol (good type) when just 10 to 14 grams of soy protein were consumed each day for 8 weeks. However, there is a catch! It seems that only those individuals with high cholesterol levels have these positive results. Additionally, the low to moderate levels of soy intake have to be combined with a diet low in saturated fat and cholesterol and include foods high in soluble fiber (e.g. oatmeal).

Those of you who don’t have high cholesterol may still benefit from consuming low to moderate levels of soy protein. Soy protein is the only plant protein that is a complete protein similar to that of milk, eggs and meat. It is also cholesterol-free, low in saturated fat and contains a variety of vitamins and minerals. Therefore, it is still heart-healthy to substitute soy products for animal-based ones. Remember, there are easy ways to get the recommended daily dosage of 25 grams of soy protein that don’t require changing your entire diet. A soy shake made with one ounce of unflavored soy protein powder, 4 ounces of tempeh or ½ cup of roasted soy nuts are concentrated sources of 25 grams of soy protein. Visit the Diet section under FAQ’s for meal planning ideas.

Food allergies are commonly confused with food intolerances or sensitivities because they share similar symptoms. Both food allergies and sensitivities are individualized adverse reactions to foods. A true food allergy is an abnormal response of the body’s immune system to specific food components, typically naturally occurring proteins. Food allergy reactions can occur within minutes or up to a 24-hour period. Symptoms vary from mild to life-threatening and involve the gastrointestinal, cutaneous (skin) and respiratory systems. However, it is reported that soy allergy is generally not responsible for severe, life-threatening reactions. Statistics show that about 1.5 % of adults and 5-8 % of children under three years old in the United States have a true food allergy. Children with soy, milk and egg allergies frequently outgrow them by the age of 3, especially when the foods are strictly avoided for a period of time. Food intolerances or sensitivities are abnormal reactions to food, but do not involve the immune system. Symptoms associated with food intolerances are milder than those of allergic reactions. Individuals with food tolerances (e.g. lactose intolerance) can usually tolerate small amounts of the opposing food without a reaction. A physician can determine whether an individual has a true allergy or food sensitivity. Soy is a member of the legume family. Symptoms of gas and bloating are common reactions to foods in this family. These symptoms are due to the body’s process of digesting these foods to be used for energy. Many people may mistake these symptoms as an allergic reaction and avoid soy food products entirely. It is always best to discuss any adverse reactions with your doctor.