vegan dietitian

Truth about soy – Health benifits and myths.

Really excited to have vegan Nutritionist Stephanie Sandor on board with me.

Stephanie is a degree qualified clinical nutritionist with a Bachelor Of Health Science in Nutrition and a Bachelor of Commerce. 

She has a strong focus on plant based diets for treating and preventing many diseases affecting society today including elevated cholesterol and cardiovascular disease.

Holistic evidence based advise is tailored specifically to each client, addressing both diet and lifestyle. 

As a nutritionist, Stephanie can address many health complaints including fatigue, weight loss, perimenopause symptoms, poor sleep and poor digestion to name a few.  

In my Q/A series we discussed the benefits and myths about soy.

Benefits of soy

Soy is a fantastic addition to your diet. 

It is low fat, contains no saturated fat, is a complete protein source and provides calcium, manganese, magnesium, selenium, iron, potassium and zinc. 
There are many misconceptions creating fears about soy when it comes to nutrition and health. 

However soy is a healthy addition to your diet, so much so that The Australian Guide to Healthy Eating,

The Canadian Food Guide and The Dietary Guidelines for America, to name a few, all recommend soy as part of healthy diet.  Let’s look at why. 

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Taste –

Firstly, soy is delicious and versatile.  It can be eaten as tofu, edamame beans, tempeh and soy milk to name a few. 

Muscle synthesis – Soy is a great alternative to animal protein. 

Soy protein isolate digestibility is around 89–92%, similar to eggs at 91% or meat at 90–94%, inferring that total protein requirement is similar regardless if eating soy or animal products. 

Soy protein supplementation also shows similar results to whey protein in response to resistance training when producing strength gains and lean body mass.

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Reduced cancer risk 

Regarding cancer, soy consumption is associated with a reduced risk for hormones dependent cancers including prostate, 15% of all male cancers worldwide, and breast, the most prevalent cancer worldwide. 

Breast cancer recurrence may also be reduced from  soy consumption.

Reduced osteoporosis and CVD risk 

Soy can help prevent osteoporosis particularly in menopausual women by reducing the bone resorption process and can lower cholesterol reducing CVD risk.   
I would suggest opting for non processed soy such as tofu, tempeh, soy milk and edamame.

Myths About Soy

Myth 1 – All soy is genetically modified.  Most soy is genetically modified, however most of this is actually for animal feed, soybean oil production and used in processed foods. 

As long term health effects on human is not yet known, I would recommend non GMO soy.

Myth 2 – Soy will give you man boobs.  Soy has shown to not exert feminizing effects on men at intake levels equal to or even considerably higher than intakes typical for Asian males. 

One man was consuming around 3 litres of soy milk per day, exceeding recommended amounts for any food, and did experience enlarged breast tissue.

Myth 3 – Soy impairs thyroid function.  Soy has shown to have no effect on thyroid hormones however may raise TSH insignificantly.

Myth 4 – Soy cannot replace meat as a complete protein source.  Soy is a complete protein and when incorporated as part of a healthy diet with nuts, seeds, legumes, whole grains, fruits and vegetables, can indeed used as a meat replacement.  

Weight Loss Tips By Stephanie Sandor

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Sort out your sleep and stress levels 

Without sufficient sleep or if under excessive stress, not only will you produce more cortisol impairing weight loss, your decision making when trying to implement healthy changes will be impaired.

Optimise your gut health and microbiome – 

Research shows improved weight loss with a healthy microbiome as well as improved digestion, moods and sleep.

Be ready to make lifestyle changes 

Take time to assess where your challenges will be and be ready for them when they arise. For example, when are the times you tend to over eat?

How will you manage those times? 

Is it emotional eating or overeating when drinking alcohol?

Avoid fad diets 

They are not sustainable and often not healthy. Find an eating pattern that works for you long term, that nourishes your body with nutrient dense, lower calorie foods.  

Create a support network

How can people contact you ?

Website :

Instagram : @plantingnutritionm.

I offer a free 15 minute phone consultation so we chat and allow you to decide if I can support you in your health journey.

Get 10% Off With 5 Personal Training Sessions or 1 free 45 minutes sessions with 10 PT sessions.