Recommended use: Use occasionally as a source of protein.
Soy is a legume and a popular alternative to meat, because soy is one of only a few plant sources of complete proteins (meaning it contains all the amino acids we need). Other plant sources of complete proteins include quinoa, buckwheat and spirulina.
However, raw soy is especially rich in antinutrients (substances that prohibit the absorptions of healthy nutrients) and not part of our natural diet. We recommend to avoid unfermented soy products like tofu, soy milk and regular soy sauce as much as possible.
Luckily, traditional fermentation techniques eliminate most of the antinutrients. As a consequence, these fermented soy products are fine to use in moderation:
- Wheat-free soy sauce (traditionally brewed, e.g. Tamari)
Some people are sensitive to soy proteins, with symptoms ranging from hives and swollen lips to shortness of breath and nausea. If you experience similar symptoms, you may want to leave soy out of your diet for a few weeks to see if it improves. If you do turn out to be sensitive to soy, avoid all soy products. And check if you are also sensitive to cow milk products, because they contain chemically similar proteins.