THE TRUTH ABOUT SOYA | IS SOY KETO?

So who’s right? And more importantly, is soya actually healthy?

In this article, we’re going to reveal the truth about soya and whether it’s compatible with the keto diet. 

We’ll also give you some tips on how to choose the best soya products for your keto lifestyle.

But first, let’s start with the basics...

Soya beans are the seeds of a plant called Glycine Max, which belongs to the pea family. They are native to East Asia, where they have been eaten for thousands of years. 

Soybeans are one of the most versatile legumes in the world. They are packed with protein, fibre, vitamins, and minerals. But that’s not all...

Through modern food processing methods, Soya beans can also be transformed into a variety of delicious and diverse products such as tofu, tempeh, soy milk, soy sauce, soy flour, soy protein isolate, and soy lecithin.

Sounds great, right? Well, not so fast. 

Soya beans also have some drawbacks that you need to be aware of before you start munching on them. Soya beans are grown in many countries around the world, but the largest producers are the United States, Brazil, Argentina, China, and India. 

Although Soybean production levels dipped in the U.S. during 2022, the global production of soya beans remains at over 350 million tonnes per year!

That’s a lot of soya beans!

But what you may not know is that over 3/4 of all soya is used as feed for livestock! Incredible!

Soy and soya are two different names for the same thing. And the same goes for Soybeans and Soya beans!

Soy is the American spelling, while soya is the British spelling. 

They both refer to the same plant and its products. So don’t get confused by these terms. They mean the same thing!

Soya is everywhere. You can find it in many foods in the UK, both as a main ingredient and as an additive.

Here is a list of food & drink which may contain Soya:

No, Quorn is a meat substitute made from mycoprotein, which is derived from a fungus. 

However, depending on the recipe, Soya may be present in Quorn products.

You should check the ingredients list on the packaging to see if there is any soya in them, especially if you have any allergies related to Soya.

The keto diet is a very low-carb, very high-fat diet. To achieve ketosis, you need to limit your carb intake to around 20-50 grams per day, depending on your individual needs and goals. 

Especially important early on is to keep carbs as low as possible. It is probably best to get as close to 20g per day as possible.

While there are many studies on the effects of soya consumption, the results are still inconclusive. It is best to speak with your doctor if you have any concerns about potential health risks associated with consuming soya products.

While inconclusive, issues related to the consumption of soya can include over-processing with additives or GMOs, allergic reactions, and possible estrogenic effects.

This is especially important if you suspect or know that you have allergies related to soya.

This is especially important if you suspect or know that you have allergies related to soya.

Soya has been controversial for its potential effects on female hormones and health. This is because soya contains compounds called phytoestrogens, which are plant chemicals that can mimic or interfere with estrogen, the main female sex hormone.

Phytoestrogens can affect different people in different ways. In some cases, consuming large amounts of soya can lead to an imbalance of hormones, which can cause symptoms such as fatigue, weight gain, depression, and mood swings.

Soy also contains substances called goitrogens which can interfere with thyroid function when consumed in large amounts. This can lead to hypothyroidism, weight gain, depression, mood swings, and fatigue among other symptoms.

Some studies suggest that phytoestrogens may have beneficial effects on women, such as:

• Reducing the risk of breast cancer, especially if consumed before puberty or after menopause .
• Reducing the symptoms of menopause, such as hot flashes, night sweats, and mood swings.
• Improving bone health and preventing osteoporosis.

However, other studies suggest that phytoestrogens may have adverse effects for women, such as:

• Increasing the risk of breast cancer, especially if consumed during adulthood or in high doses.
  
• Interfering with thyroid function and causing hypothyroidism or goiter.
• Reducing fertility and affecting menstrual cycles.

The truth is, the evidence for the effects of phytoestrogens on women is mixed and inconclusive.

As always, it’s best to talk to your doctor before eating soya products, especially if you have any hormonal or thyroid issues, or if you are pregnant or breastfeeding. 

Goitrogens are compounds that can disrupt the production of hormones from the thyroid gland and can cause skin problems, along with other health issues. 

They are found in soy products and can be difficult to avoid, but they are usually less harmful than phytoestrogens.

While goitrogens are usually less harmful than phytoestrogens, they can still have negative consequences for the body. They can increase the risk of skin cancer, infertility, breast cancer, and other reproductive issues. 

If you have enough iodine in your diet and a healthy thyroid gland, eating moderate amounts of soya may not affect your thyroid function significantly, but otherwise could be problematic.

But best to check with your Dr or GP if you believe you may have issues with Goitrogens!

Phytic acid, also known as phytate, is an organic acid found in plant-based foods. It can interfere with the absorption of essential minerals such as calcium, magnesium, iron and zinc. In addition, it has been linked to digestive issues and inflammation.

Finally, soybeans are often highly processed and genetically modified (GMO). GMO foods may contain higher levels of pesticides than their non-GMO counterparts, which can be potentially harmful to your health.

For these reasons, it is best to avoid or limit your consumption of soya products. If you do choose to consume them, opt for organic and non-GMO varieties whenever possible.

Soya has also been studied extensively over the past decades, and controversy has arisen for its potential effects on male hormones and health. 

It has long been thought that over-consuming soya as a male would increase the chance of ‘man-boobs’ or gynecomastia. However, research is limited on this subject, and incidents seem to be extremely rare.

Just like with females and their hormones, Phytoestrogens can mimic or interfere with testosterone, the main male sex hormone.

Phytoestrogens can have different effects on male hormones depending on the dose, duration and type of exposure. 

Some studies suggest that phytoestrogens may be good for men, such as:

• Lowering your risk of prostate cancer
• Improving your heart health and lowering your cholesterol levels
• Protecting your brain from cognitive decline and Alzheimer’s disease 

But other studies suggest that consuming phytoestrogens may actually be bad for men, such as:

• Lowering your testosterone levels and sperm quality .
• Causing gynecomastia (enlarged breasts) or erectile dysfunction .
• Affecting your sexual development and puberty in boys.

Just like we mentioned earlier with the studies on the effects of Soya on women, the effects of Soya on men need further research. At that point, we can get a full and true picture of the advantages and negatives of consuming Soya-based products.

Ultimately, it is up to you to decide if soya is something you want to include in your diet. If you do choose to consume soya, make sure it is organic and non-GMO whenever possible. As with most things, It is important to consume soya in moderation, as too much could have adverse effects on your health.

Some of the things that you should consider when eating Soya on Keto are:

• Your carb intake: The big keto question! Is Soya Keto? Soya beans are high in carbs compared to other legumes. Eating too many soya beans can easily kick you out of ketosis. However, some soya products are lower in carbs than others and may be okay for keto in moderation. For example, soy sauce is low in carbs and can add flavour to your keto dishes. Just don't go crazy with it! Or you will come out of ketosis.
  
  

• Your protein intake: Great news for weight lifters and bodybuilders: Soya beans are a great source of protein, especially for vegetarians and vegans. Soya beans contain all nine essential amino acids that your body cannot make on its own. However, some soya products are higher in protein than others. For example, tofu and tempeh are high in protein and can be used as meat substitutes on keto. Soy flour and soy protein isolate are also high in protein and can be used for baking or making keto-friendly snacks. Soy milk and soy sauce are lower in protein and may not contribute much to your protein intake.
  
  

• Your fat intake: Soya beans are low in fat compared to other legumes, which is bad news for the Keto Diet! Remember, you should be keeping your fats high on the Keto Diet. Soya contains mostly unsaturated fats, which are good for your heart health and cholesterol levels. Some soya products are higher in fat than others. For example, soybean oil is high in fat and can be used for cooking or dressing on keto. However, you should avoid hydrogenated or partially hydrogenated soybean oil, which contains trans fats that are bad for your health. Soy lecithin is also high in fat and can be used as an emulsifier or stabilizer in keto-friendly foods.
  
  

• Your health conditions: Soya beans contain phytoestrogens, goitrogens, and phytic acids that can affect your hormones, thyroid function, and mineral absorption. As mentioned above, these effects may be good or bad depending on your age, health status, and hormone levels. Please consult your doctor before eating soya products if you have any hormonal or thyroid issues, or if you are pregnant or breastfeeding.

Fermented soya is a type of soya product that has been treated with bacteria, yeast, or fungi to produce different flavours and textures. 

Fermented soya, such as miso, tempeh, and natto, may be a healthier choice than unfermented soya. 

Fermentation increases the availability of beneficial nutrients, such as B vitamins and probiotics. It also reduces the levels of phytic acid, which can interfere with the absorption of certain minerals. 

Fermented soya may have some other advantages over unfermented soya for the keto diet. For example:

Therefore, fermented soya may be more keto-friendly and more beneficial for your health than unfermented soya. However, you should still consume fermented soya in moderation and check the carb content and ingredients of each product before eating them.

While some soy foods may be okay for keto in small amounts, there are some soy foods that you should steer clear of on the keto diet. These are:

• Soybean oil: Soybean oil is high in fat and calories, but low in nutrients. It also contains a high amount of omega-6 fatty acids, which can cause inflammation and oxidative stress in your body. Soybean oil is often used for frying or as a cheap filler in processed foods. You should steer clear of soybean oil and any foods that contain it on keto.
  
  

• Soy flour: Soy flour is made from ground soybeans that have been defatted and toasted. It is high in protein and fibre, but also high in carbs. One cup (100 grams) of soy flour contains 35 grams of net carbs, which is more than your daily carb limit on keto. Baking with Soy Flour while on the Keto Diet is a surefire way of being kicked out of ketosis!
  
  

• Soy milk: Soy milk is a plant-based milk alternative made from soaked and blended soybeans and water. It is often fortified with calcium and vitamin B12. Soy milk is higher in carbs than soy sauce, but lower than whole soybeans. One cup of unsweetened soy milk contains 4 grams of net carbs. Therefore, it may be acceptable for keto in small amounts, but you should avoid flavoured or sweetened varieties that have more carbs. You should also avoid soy milk if you have a soy allergy or a thyroid issue.
  
  

• Tofu: Tofu is a soft cheese-like product made from coagulated soy milk. It is high in protein and low in fat, but also high in water and low in flavour. One cup (252 grams) of raw tofu contains 5 grams of net carbs. That means it may be okay for keto in small amounts, but you should steer clear of fried or breaded tofu that have more carbs.
  
  

• Edamame: Edamame are immature green soybeans that are harvested before they harden. They are often boiled or steamed and eaten as a snack or a side dish. They are high in protein and fibre, but also high in carbs. One cup of cooked edamame contains 10 grams of net carbs. That means they are not suitable for keto and you should steer clear of them.
  
  

• Soy protein isolate: Soy protein isolate is a highly processed form of soy protein that has been stripped of most of its fat, fibre and nutrients. It is often used as a supplement or a meat substitute in many foods. It is high in protein and low in carbs, but also highly processed and low in quality. Stick to other sources of Protein while on Keto.

If you are looking for low-carb alternatives to soya while living the Keto lifestyle, consider adding other plant-based proteins such as lentils, chickpeas, beans, nuts, and seeds.

These can be a great way to get your protein without the carbs. You can also add animal proteins such as eggs, fish, poultry, and lean meats. And don't be scared of fats, they're crucial for having success on the Keto Diet!

In conclusion, we would advise you to stick to non-processed whole foods. Not just on the Keto Diet, but in general. 

Soya is not a great choice for the Keto Diet as it is very low in fat, and is way over-processed!

There are way too many alternatives out there for us to recommend anyone use Soya as an ingredient. Although we wouldn't begrudge someone having a splash of Soy Sauce on their noodles!

We hope this article has helped you understand the truth about soya, and whether it is keto-friendly or not. If you enjoyed this article, you may want to check out our article on Eating Out On Keto!