80 Best Gluten Free Desserts For The Holidays
Is soy dangerous to your health if you’re gluten-free? Do you consider soy milk to even be healthier than regular milk? Do you worry about GMO soy? Or perhaps you’re concerned about the rumors you’ve heard about soy being dangerous and disruptive to your hormones?
Is Soy Dangerous to Your Health?
These are all great questions that I find myself answering often. Though I don’t believe the story on soy is quite as cut and dry as some out there (like those in the paleo world), I firmly feel that those of us who are gluten-free for whatever the reason – be it celiac disease, gluten sensitivity, gluten intolerance, thyroid issues or autoimmune problems – have tremendous reason to be weary and skeptical of the notion that soy is a safe alternative to most other traditional food products like meat and dairy.
Part of my understanding of soy has come from personal research since I was once a person who used soy-isolate protein powder daily to make smoothies and ate plenty of fake soy meat thinking that it was a healthy alternative to the real thing. Though I’m certainly not alone, soy continues to boggle the minds of many who genuinely want to transition to a healthier lifestyle despite it’s numerous red flags which include messing with your hormones, being one of the top eight allergens and that most soy is derived from GMO crops (genetically modified organisms).
Meanwhile, there are plenty of health experts out there who rightly question whether consuming soy at the levels that the American public has been eating it is healthy. It’s my intention to share with you a bunch of different perspectives so that you can have a clearer understanding on soy and make your own informed choice about whether to consume it or not.
Not All Soy is Created Equal
If you think that all soy is the same, I beg to differ. Fermented soy and soy replacement products (like fake meat, cheese and milk) are incredibly different things. I’d actually go so far as to describe soy replacement products as a modern invention which tries to overcapitalize on the health benefits of a far different traditional food that doesn’t actually fit the flavor palette of the Standard American Diet.
Fermented soy is traditionally what is/was consumed in Asian cultures. Why? Because the soy bean itself is quite difficult for the human body to digest. So someone out there in history realized that we humans could certainly reap nutritional benefit from soy IF it was already somewhat ‘digested’ by fermenting it. This process created more nourishing foods such as tempeh (from Indonesia), miso, tamari, and soy sauce which offer a distinct flavor that many of us equate with Asian cuisine. Be aware that many of these options (with the exception of tamari) often contain wheat or barley, meaning they are not gluten-free.
On the other hand, soy replacement products are ‘frankenfoods’ which are highly engineered to look and feel like old favorites. Generally any products made from soy, (ie. soy milk and yogurt, soy isolate protein powder, soy meat alternatives, soy cheeses, etc.) are what many include as problematic ‘processed white stuff’ in the Standard American Diet (like white sugar) that contributes to a diet full of ultra-refined food. These products are NOT in any sense traditional nor have any sort of history with traditional cultures. Nor do I care how many ‘Heart Healthy’ logos food companies add to these products, they are not real food.
Tofu sits somewhere in between the more traditional options and those ultra-refined ones. Though the origins of tofu remain a mystery, it appears that tofu was ‘invented’ by accident about 2000 years ago (possibly in China) and also fermented. In Asian cultures, it was eaten in much smaller quantities than today – perhaps a few cubes in a bowl of miso soup rather than eating an entire block for lunch.
Lastly, edamame are the baby soybeans which have yet to fully mature and harden. They also apparently contain the same amount of toxins and phyto-estrogens as the products do. Though there don’t seem to be any studies, the general consensus is not looking good.
The Great Hormone Debate
Samantha Grant, CN, my nutritionist, impressed upon me years ago to be extremely careful with soy intake. Soy naturally contains plant estrogen (also known as phyto-estrogen) which is quite similar in structure to that of the human variety. By consuming soy, you add additional foreign hormones into your body which have the potential to disrupt your endocrine (aka. hormonal) system.
One of the most common concerns is the depression or reduction of thyroid activity (aka. hypothyroidism). True story – I ran into a friend a few years ago from my old cycling team who shared with me this alarming personal story. His doctor told him to increase his protein intake and suggested getting some soy protein powder. So, my friend began drinking soy protein shakes daily that also contained soy milk. After several months of this, he began to feel quite run down and exhausted. Turns out, all that soy created a huge imbalance in his endocrine system and he was diagnosed with hypothyroidism. Since removing the soy from his diet and some medication (which he was almost off at the time of our conversation), his thyroid levels were slowly recovering to normal levels.
This is especially concerning to the celiac population because a celiac diagnosis means that you are “nearly four times more likely to develop an autoimmune thyroid condition, the most common types being Hashimoto’s disease and Graves’ disease,” according to the National Foundation for Celiac Disease. So why would you potentially increase your odds further by loading up on soy? Thyroid issues are no walk in the park!
Babies are not immune either from the woes of thyroid issues. When fed soy-based formula, infants were tested with estrogen levels up to “ten times the level that can cause thyroid suppression in adults after three months, and eight times the level that can cause hormonal changes in adults after just one month,” according to Sally Fallon Morell of the Weston A Price Foundation.
It also can interfere with the natural onset of sexual development in girls as well as create problems for boys as they head toward puberty. Soy formula has been shown to create zinc deficiencies. And potentially lower a child’s “seizure threshold particularly in babies genetically predisposed to developmental disorders,” according to Kaayla Daniel, PhD, CCN.
And for those men out there and couples who are hoping to conceive, there have been some alarming studies such as one done by Harvard and discussed by Chris Kresser which demonstrates that even an “intake of only half a serving per day” is enough to significantly lower sperm count (which looks like consuming “one cup of soy milk or one serving of tofu, tempeh or soy burgers every other day!”).
[Click here to grab a FREE copy of my Gluten-Free Hormone Help Guide!]
Soy – Difficult to Digest
Still another concern is that soy is known to be one of the most difficult legumes or beans to digest. This is why traditional Asian cultures typically consumed fermented. Aside from certain ‘anti-nutrients’ present, soy can also tax your pancreas and cause digestive distress for some. If you’ve already got problems with bloating, gas, diarrhea and constipation, you may want to steer clear from soy to see if it could be another culprit along with gluten.
Soy GMO Woes
Whether you’ve yet to hear about the GMO (genetically modified organism) issue or not, it certainly affects you. GMO crops like soy are allowed to be sold in the US food supply without being market or tested for actual safety. Instead, the FDA basically figures they are safe to eat despite so many incredibly damming studies done by concerned parties. It truly only takes typing in “dangers of GMO soy” into Google to view an incredible array of information and data which won’t make you feel good about GMO soy in the least.
The only way to know if the soy you consume is not GMO is to purchase products which are organic and specifically cite the soy as being non-GMO and organic. However avoid purchasing soy from China EVEN IF IT’S MARKED ORGANIC since there are no organic farming standards in the country. The upscale health giant Whole Foods got in big trouble for selling organic produce grown in China some time ago and sadly, their store-brand organic edamame are from China (clearly marked on the back of the packaging).
Another crazy thing to consider is that as scientists tinker with the genetic codes of plants, new proteins in the plant which didn’t formerly exist can be created which elicit an allergic response. So many people are allergic to things like dust mites and shrimp and interestingly, I’ve read and heard it discussed by many alternative practitioners that there are “sections of the protein produced in GMO soy [that] prove to be identical to shrimp and dust mite allergens.”
My Suggestions to Get Around Soy:
1) Dairy Products – There are plenty of alternatives on the market that don’t include soy. My first choice is always almond milk. (If you want to make your own, here is my recipe.) There are also other nut and seed milks out there along with coconut milk products. Should you need some sort of mayo alternative, guacamole is always great, but you could also check out the vegan mayo line from Earth Balance which does have soy, gluten and dairy-free options.
2) Protein Powder – Though the typical go-to gluten-free protein powder would probably be brown rice, I’d encourage you to check out some others. There are egg white protein powders on the market as well as hemp protein powders which I personally like the best. Click here to check out some of my favorite smoothie recipes!
3) Soy Lecithin – It’s everywhere and in so much food. It is possible for companies to use lecithin made from sunflower seeds, however from what I understand, it is more costly. Soy Lecithin is made from the oil of the bean rather than the protein. The reason it’s used (for example, in chocolate) is to keep the bar’s ingredients from separating. All you can do is encourage your favorite companies to make a different choice and avoid products that contain it if you’re very concerned.
4) Meat Alternatives – I know plenty of vegetarian and vegans out there who rely heavily on soy products to supplement their protein intake and provide some normalcy to their diet. If you’re absolutely unwilling to add in any sort of animal protein, you’ll want to look more toward other beans, lentils, nuts and seeds. Fake soy meat products are non-negotiable in my book. If you choose to avoid meat, the fake stuff can be worse in so many awful ways.
5) GMOs – One of the best resources to check out is the Non-GMO Project. Look for the Non-GMO Project Verified label on products to be sure that you aren’t buying and eating GMO foods.
Leave a comment below! – What’s your opinion about soy? Do you believe it’s safe to eat?
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well now that I know what it does, I guess I will stop drinking soy milk.. I can’t drink cows milk but I do like almond milk I guess I will stay with that. I had a hysterectomy due to cancer of which we didn’t know the origin of the cancer. ( thinking I know why now Celiac ) I can’t take HRT’s so the Doc suggested soy milk and eating soy. I chose the milk. Maybe that is why I’ve not felt well since they hysterectomy and being diagnosed Celiac. Interesting news. thank you for sharing. Maybe I will get healthier now 🙂
Great information, thanks so much!!!
Hi there! I have cut out almost all soy, but my mom is in menopause and actually uses it to balance her hormones. It’s been helping her a lot. Thoughts on the subject? Thanks!!
I’ve been concerned about soy for quite a while. After reading your article I will avoid soy at all costs. I am celiac, and have had a thyroid condition for 55 years,
I don’t like any GMO foods, and am appalled at how our government turns a blind eye toward the problems caused by GMO foods.
your article about soy answers my questions about soy and hormones for celiacs and post menopausal women. Thank you for this information.
I really love this, thank you!
I went off of soy shortly after going gluten free when I noticed that eating anything with soybean oil made me nauseous. It took a while to put two and two together. I later expanded to also include processed dairy. I feel better than I ever have (aside from nerve pain that I hope will heal someday, after my digestive system does). I take low-dose birth control pills to regulate my hormones, and I wonder if I will need to continue to take them now that soy is out of my diet.
I can’t tolerate gluten, dairy, or soy. I never liked much made from soy anyway (tofu is gross), but finding stuff free of soy lecithin is hard. Lots of gluten-free products still contain soybean oil or soy lecithin.
I get nauseous and, if consumed regularly, soy disrupts my mental balance and I have a hard time controlling my emotions.
I use to take a low-dose birth control pill for hormone regulation. Since I’ve stopped eating soy, gluten & dairy, I no longer need it. I don’t think that’s coincidence.
Your article is interesting with many aspects of soy being covered.
I work for an organic tofu / tempeh company
and have done lots of research on soyfoods myself.
I would agree that mass consumption of soy is not advisable, variety is the spice of life.
I also agree that soy isolates and TVP are unhealthy, as is GMO soy.
There is, however, quite a bit of research you have missed.
Life Extension has done an extensive article on soy:
http://www.lef.org/magazine/mag2010/jul2010_Is-Soy-Safe_01.htm
It covers many of your concerns including the safety of phytoestrogens.
I wouldn’t touch soy with a ten foot pole, but I had no idea that edamame was baby soybeans! Wow!
Great article and totally agree. Soy is not an alternative to milk for those with dairy issues. Almond, coconut and hemp milk are great alternatives. A new favorite is homemade Tiger Nut milk. People with any food sensitivities need to be their own warrior and know what they are putting in their guts. What seems to be healthy, is often not good for you at all!
Hi, i am confused! I am hypothyroid, also going through the menopause, not a big meat eater, but eating more, as seem to fancy it more these days!
how can I balance the hormones associated with the menopause and my under active thyroid?
sorry if I am missing the point, reading so much on this sort of subject, brain overloaded!
thanks
Hi Sue,
We have several articles on the site about adrenal health. You should really see a medical practitioner get help with hormone balancing. That’s not really something you should attempt to do on your own and using soy isn’t a good idea.
Sincerely,
Jennifer
Soy is one of those foods that we used to think was healthy. The more we learned about it, the more we knew it’s not only hard to digest, but genetically modified. The dangers of GMO food is not only real, but scary. This is one of the many reasons it’s important to keep learning about what you’re eating and how it affects your body-especially your gut.
I think that If you have an aversion to all animal products, soy protein is really your best choice. But it’s important to understand that soy protein does carry certain risks. Anyone with thyroid disease or a predisposition to thyroid dysfunction, however, should limit the intake of soy-based protein food, due to its potential to affect hormone balance. Dairy-based proteins like whey and casein are the best choices for their muscle-building benefits as well as their bio-available zinc and iron, if you’re not a vegan or suffer from dairy allergies.
I also went soy and tofu-crazy for awhile. Drank soy milk, ate tofu, LOVED edamame, had the soy meat, etc. Then I started getting really gassy (not to get too gross, but major smell issues). Soy seemed to be the problem, so I stopped having it, and the problem went away. My doctor also recently told me that soy is like fake estrogen, so to avoid it (I also have breast cancer in my family). I’ve found Coconut Aminos (it’s coconut sap and sea salt), tastes just like soy sauce. The brand also makes a teriyaki sauce that’s soy and gluten-free as well. There’s a recent story about a Chinese man who consumed so much tofu over two decades that the doctor removed 420 kidney stones. Yikes!
I have been suffering bloating and digestive symptoms for over five years now and recently have been diagnosed celiac. Of course I already knew that it was gluten that was causing my problems so I had become proficient at reading labels etc…Since being diagnosed I have followed the celiac diet one hundred percent. However, I am noticing that I am still bloating on occasions. Today I had a bowl of ‘green soup. Nothing but green vegetables…..The label showed the only allergy product in it was Soy. I was unaware that this was a problem but I really reacted to this soup. Could it be the soy? Actually it was named edamame soy bean. What are your thoughts on this. Sandra
Hi Sandra, it’s kind of tricky because you could be reacting to the soy or the fact that it’s a legume. I can’t say. Do you have this same issue when eating other beans?
Jennifer,
Thanks for the details, greatly appreciated. As a gluten intolerant male, I am just as concerned to find a comfortable path through the modern food supply journey. (Apologies if you only respond to the fairer gender!)
I have repeatedly reacted to a common roast chicken dinner that my wife and I prepared being careful with the ingredients as we now always are. My reaction was almost immediate and as uncomfortable and unpleasant as always. In researching I now find there is a very good chance that the chicken, purchased in a local supermarket, was probably force fed GMO soya. Longstanding control policies for upon the use of GMO Soya being used in the food chain have changed recently within the big six chains. With little help or guidance from the GP system within the NHS as they dont recognise gluten intolerance, only coeliac disease, I am forced to research potential answers. I wonder if you think this is a likely source of the reaction. From what you have described above I think it possible but would greatly value your thoughts.
Hi Chris! I respond to anyone looking for help 🙂
No, I don’t think that’s your problem though I can appreciate the investigative work on your part. It’s likely that you have a sensitivity to other food proteins. That’s often why people think that they’re being glutened when gluten isn’t present. So they go down a similar path looking for how the gluten got into their food, when in reality, they are actually sensitive to other things in addition to gluten. I talk about this here: https://www.jenniferfugo.com/2014/02/03/keep-getting-glutened/
So while you should certainly not let your guard down against gluten, you’ve got to see what else you may be sensitive to. AND it’s thus likely that you have what’s known as “leaky gut syndrome” that does need to be addressed (NOTE: going gluten free and removing other food sensitivities will not fix this issue). I hope this is helpful!
Thanks Jennifer, yes very helpful.
Shame I am out of US and not female or I would like to talk further. I will read more of your material and see where it gets me.
Your insights are so valuable and clearly put. Thank you.
Chris
Hi Chris, Glad to hear it! I do offer occasional consults to men outside of the US via Skype. So if that would be helpful to give you more direction and answer questions, feel free to sign up for a time block 🙂
Thank you for this article. Very helpful on figuring out what to do and the food choices I want to make. It was well written.
I have a friend who doctors told him to have a gluten free diet, I’m a chef so I have been helping him. My question is if a product says gluten free on it but ingredients state soybean oil! I thought all soy was gluten. Am I wrong? Does soybean oil differ from say soy sauce?
Hi Gary, so gluten is a protein found in certain grains such as wheat, barley and rye. However it is NOT naturally occurring in soy. Soy sauce contains wheat… it’s in the ingredients. That’s why soy sauce is not gluten-free. Soy oil should be gluten-free, however you need to make sure that whatever products you get that are naturally gluten-free are clearly labeled gluten-free as there is a lot of contamination within the food supply. I hope this is helpful!