THE TRUTH ABOUT SOYA | IS SOY SAUCE KETO?
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Time to read 19 min
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Time to read 19 min
At The Keto Collective , when we are not coming up with the tastiest keto bars and keto cookies in the U.K ., we often think about our health, and what we are putting in our bodies.
Soya often comes up as an interesting but controversial ingredient. Soya is high in protein and can be found in many forms such as tofu, tempeh, soya milk, and more.
But is Soya suitable for the Keto Diet?
While it may seem like a healthy choice, there are thought to be some potential health risks associated with consuming too much soya. You’ve probably heard a lot of conflicting information about soya and its effects on your health and weight loss.
Some people say soy is a superfood that can prevent cancer, ease menopause and boost your brain. Others say it’s a hormone disruptor that can cause infertility, thyroid problems, and man boobs!
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 and a low carb 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. Traditional soy sauce, for instance, is noted for its low net carb count compared to other store-bought brands that are often high in sugar and sodium.
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 soybeans!
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:
Soya beans such as edamame : green soybeans that are boiled or steamed in their pods and eaten as a snack or appetizer
Soya drinks or milk alternatives: beverages made from soybeans and water, sometimes fortified with calcium and vitamins, and used as a substitute for cow’s milk
Tofu or bean curd: a soft, white, cheese-like product made from coagulated soy milk and pressed into blocks of varying firmness
Tempeh or fermented soya beans : a firm, chewy product made from cooked and fermented soybeans that are formed into a cake-like shape
Miso or fermented soya paste: a salty, brown paste made from fermented soybeans and rice or barley that is used as a seasoning or soup base in Japanese cuisine
Soya sauce or soy sauce: a dark, salty liquid made from fermented soybeans and wheat that is used as a condiment or marinade in Asian cuisine
Dark soy sauce: a flavor-rich ingredient similar to molasses that enhances the taste and appearance of dishes, often used in keto recipes
Sweet soy sauce: a thicker, more viscous condiment with a balance of sweetness and less saltiness, similar to dark brown sugar, but not suitable for keto cooking due to its high sugar content
Soya yoghurt or dessert alternatives: products made from cultured soy milk that have a similar texture and taste to dairy yoghurt or desserts
Soya flour or protein isolate: products made from ground or defatted soybeans that are used as ingredients in baking, cooking or supplements
Soya oil or margarine: products made from extracted or hydrogenated soybean oil that are used as cooking oils or spreads
Bean sprouts: shoots that grow from soya beans and other legumes that are used as ingredients in salads, stir-fries and soups
Bread crumbs, cereals and crackers: products that may contain soya flour or protein isolate as an ingredient that are used as coatings, toppings or snacks
Breaded foods: foods that are coated with bread crumbs, often made from soya, that include nuggets, fish fingers, schnitzels and more
Hydrolyzed plant protein (HPP), hydrolyzed soy protein (HSP) and hydrolyzed vegetable protein (HVP): flavour enhancers that are derived from soya or other plants that are used in sauces, soups, seasonings and processed foods
Imitation dairy foods: alternatives to dairy products that are made from soya that include cheese, cream, butter and ice cream
Infant formula, nutrition supplements for toddlers and children: alternatives to breast milk that are based on soya protein that are suitable for infants and children who have cow’s milk allergy or lactose intolerance
Meal replacements: products that provide soya protein, fibre, vitamins and minerals that are designed to replace one or more meals a day and help with weight management or special dietary needs
Meat products with fillers: These include burgers, sausages, meatballs, and more. They contain soya as a filler or extender.
Soya nuts or roasted soya beans: products made from roasted or dry-roasted soybeans that are eaten as snacks or added to salads or granola
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. Keeping carbs as low as possible early on is especially important. It is best to get as close to 20g per day as possible.
Soya beans are relatively high in carbs compared to other legumes. One cup (172 grams) of cooked soya beans contains 15 grams of net carbs, which is about 30-75% of your daily carb limit on keto.
That means eating too many soya beans can easily kick you out of ketosis.
But don’t worry. Not all soya products have the same amount of carbs. Some are lower in carbs than others and may be okay for keto in moderation.
However, we wouldn’t recommend making any Soya products a big part of your diet.
The over-processing of Soya is a little much for us at The Keto Collective, and we prefer our foods being a little more natural!
Soya beans are low in fat compared to other legumes, which is bad news for the Keto Diet! Healthy keto-friendly fats, such as those in avocados, are essential for maintaining ketosis and providing energy.
Soy sauce is a condiment made from fermented soya beans, water, salt and sometimes wheat or other grains. It adds a salty and umami flavour to many dishes.
Soy sauce is low in carbs, with only 1 gram of net carbs per tablespoon (15 ml). Low sodium soy sauce also has minimal impact on macro counts, making it a suitable choice for those monitoring their carb intake. That means you can use it on keto as long as you don’t go overboard and avoid brands that add sugar or other sweeteners.
So yes! Regular soy sauce can still be used in keto recipes if approached wisely, offering a comparable taste and texture to tamari.
Soya milk is a plant-based milk alternative made from soaked and blended soya beans and water. It is often fortified with calcium and vitamin B12. Soya milk is higher in carbs than soy sauce, but lower than whole soya beans.
One cup (240 ml) of unsweetened soya milk contains 4 grams of net carbs. That means it is possible to consume while on a keto diet.
If you were looking for better alternatives, we would recommend:
Right, let's talk about soy lecithin. What on earth is it, and can we keto folks actually eat it?
Soy lecithin is basically a fancy term for a fat that comes from soybeans. Food manufacturers love this stuff - they chuck it in everything from chocolate to salad dressings. Why? It's brilliant at making things mix that usually wouldn't!
But here's the burning question: Is soy lecithin keto-friendly?
Well, I've got good news for you, keto warriors! Soy lecithin is actually pretty low in carbs. We're talking a minuscule amount - less than 1 gram per 100 grams. That's peanuts in keto terms!
So yes, you can breathe easy. Soy lecithin won't kick you out of ketosis. It's not going to mess up your hard-earned fat-burning state.
And let's be real - you're probably not eating spoonfuls of soy lecithin anyway. It's usually just a tiny ingredient in other foods. So don't stress about it too much, yeah?
While many studies have examined the effects of soya consumption, the results are still inconclusive. If you have any concerns about potential health risks associated with consuming soya products, speak with your doctor.
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.
While studies on soya stay inconclusive, it may be best to avoid or limit your intake of soya products if you are looking to improve your overall health and well-being.
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:
However, other studies suggest that phytoestrogens may have adverse effects for women, such as:
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:
But other studies suggest that consuming phytoestrogens may actually be bad for men, such as:
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:
Fermented soya may have lower carbs than unfermented soya due to the breakdown of starches by the microorganisms.
Fermented soya may have higher protein than unfermented soya due to the addition of amino acids by the microorganisms.
Fermented soya may have less phytoestrogens than unfermented soya due to the degradation of isoflavones by the microorganisms.
Fermented soya may have fewer goitrogens than unfermented soya due to the inactivation of thyroid peroxidase inhibitors by the microorganisms.
Fermented soya may have fewer phytic acids than unfermented soya due to the hydrolysis of phytates by the microorganisms.
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!
While Soya has been linked to health benefits, we would still caution anyone making it a large part of their diet. There are also several low-carb alternatives to soya that you can use as protein sources instead.
Things to remember...
Some soya products are higher in carbs than others, and should be avoided completely on the keto diet. For example, soy flour is high in carbs and can easily kick you out of ketosis.
Soya contains phytoestrogens, goitrogens, and phytic acids that can affect your hormones, thyroid function, and mineral absorption. These effects may be good or bad depending on your age, health status, and hormone levels.
Fermented soya may have some advantages over unfermented soya for the keto diet. Fermented soya may have lower carbs, higher protein and less anti-nutrients than unfermented soya.
Overall, 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!
Gluten is a protein found in wheat, barley, rye and some other grains. It can cause digestive problems and allergic reactions in people who have celiac disease or gluten sensitivity.
Soya beans are naturally gluten-free and do not contain any gluten. However, some soya products may contain gluten as an additive or a contaminant from other sources.
Soya milk is usually gluten free and does not contain any gluten. However, some flavoured or sweetened varieties of soya milk may contain gluten as an additive or a contaminant from other sources. You should check the ingredients list on the packaging to see if there is any gluten in them.
Soya lecithin is a fat extracted from soya beans that are used as an emulsifier or stabilizer in many foods. Soya lecithin is usually gluten-free and does not contain any gluten.
Soya beans are plant-based and do not contain any animal products or by-products. Therefore, soya beans are vegan and suitable for your vegan diet. However, some soya products may contain animal products or by-products as an additive or a contaminant from other sources. For example, some soy sauces may contain fish extract or shellfish extract as a flavour enhancer. Therefore, vegans need to be careful and read the labels of soya products before eating them.
Soya beans are plant-based and do not contain any dairy products or ingredients. Therefore, soya beans are dairy free and suitable for your dairy-free diet. However, some soya products may contain dairy products or ingredients as an additive or a contaminant from other sources. For example, some soy cheeses may contain casein or whey as a binder or a flavour enhancer.
Soya beans are one of the most common food allergens in the world. They can cause an allergic reaction in some people who are sensitive to them. The symptoms of a soya allergy can range from mild to severe depending on the person and the amount of exposure.
If you have a soya allergy, you need to avoid soya beans and all soya products completely to prevent an allergic reaction. You also need to be aware of the possible cross-contamination of soya with other foods in restaurants or packaged foods. You should always read the labels of foods carefully and look for any mention of soya or soy in the ingredients list or the allergen information.