Check out my progress on Reader Request: Going Meatless without Soy
Earlier today, I sent out a call for Reader Request topics on both my Twitter feed and the Broccoli Hut Facebook page. All the requests I received presented interesting topics, but one in particular captured my attention:
Melanie, first and foremost I am so sorry to hear about your diagnosis…but I am a firm believer that nutrition can cure almost all bodily ills. Food is medicine!
I’m not quite sure why you’ve been advised to avoid flaxseed. Most studies I have read have actually indicated flaxseed as a means to prevent the spread of breast cancer cells. However, if your doctor has suggested that you limit your consumption of flax, by all means follow his or her advice!
As for the soy, its relationship with breast cancer has been mixed in research investigations. In general soy is a health-promoting food—it is one of the few plant-based sources of complete protein, and its phytosterols help regulate cholesterol.
Some studies conducted in East Asia indicate that perhaps the estrogen-like isoflavones found in soy may be beneficial in preventing breast cancer. East Asian women consume roughly 10X the amount of soy protein that American women do, yet the rates of breast cancer in this region of the world are much lower than in the United States. However, there are several other differences in lifestyle between the two populations that may also have an effect on cancer rates (e.g., vegetable consumption, activity level, and meat intake). Other studies have raised concern that perhaps the isoflavones promote the growth of breast cancer due to its estrogen-like properties.
The bottom line: Soy foods are probably safe to consume in moderation for both healthy women and for breast cancer patients alike. Overall, research data indicate that soy does not affect the risk of developing breast cancer nor does it affect the survival of breast cancer survival.
References:
- American Cancer Society
- Goitrogenic & estrogenic activity of soy isoflavones
- BreastCancer.org
- Soy for breast cancer survivors: a critical review of the literature.
That being said, it is completely understandable to want to avoid soy, just to be cautious. I personally have to limit my soy consumption due to its potential effect on thyroid function…but that’s a story for another post. Here are a few protein sources I rely on when I’ve reached my soy quota for the day.
Dairy Milk and milk products are excellent sources of complete protein. For example, a half-cup of low-fat cottage cheese may contain up to 14 grams of protein! Be sure to opt for low-fat or non-fat options when possible. To avoid unnecessary hormones, organic varieties are best. Horizon, Stonyfield, and Organic Valley are several national brands that offer a variety of organic dairy products.
Grains It may surprise you to learn that whole grains have a significant amount of protein. Quinoa, for example, not only provides 6 grams per quarter cup (uncooked), but it is complete protein, meaning that it provides all the essential amino acids that your body needs. Plus, you’ll get a hefty dose of manganese, magnesium, and iron. Use it like you would rice or pasta in salads and soups.
Legumes Don’t underestimate the power of beans and legumes! They may seem boring, but they are loaded with protein and fiber. Lentils, for example, have a whopping 18 grams of protein per cup (cooked)! Try my lentil loaf if you’re looking for inspiration. Plus, there’s always hummus!
In addition, you can try incorporating organic eggs, nut butters, and even seitan (wheat gluten) products to supplement your protein intake without resorting to soy.
What are your favorite meatless, non-soy forms of protein?
I kept my eats meatless today…but not exactly soy-free. It’s all about moderation, people…
Before heading out the door, I gulped down a strawberry-banana smoothie topped with Love Grown Foods chocolate granola. It was quite a delicious topping—it was truly dark chocolate!
For lunch, I packed some Smoky BBQ hummus.
And tonight, I made Ellie’s Sesame-Teriyaki Chicken.
My tweaks:
-I used tofu instead of chicken.
-I omitted sherry from the teriyaki sauce. Aside from a little white wine for cooking and some bourbon for Seth, my house is pretty dry in the alcohol department.
I had never made my own teriyaki sauce before, and it was pretty easy. The flavor was as you would expect—super salty with a little sweet and sour. I much preferred my slaw underneath which was dressed in a mixture of rice vinegar, sriracha, ginger, and honey.
Alright, I am off to relax before a big shopping day (for work) tomorrow. Good night!
Filed under: Meals
Caroline Yoder, dietitian-to-be and all-around foodie.
Im really interested in the most on thyroid function and soy… I have hypothyroidism (so I don’t make the hormone) and I’ve asked doctors about soy but they don’t seem to know much about it. Im also vegan so I have soy all the time-but if it interfering with the little hormones that my medication gives me I definitely want to stop! Thanks : )
BroccoliHut Reply:
August 26th, 2011 at 10:17 am
Just to reiterate what Sarah said (see below), I’ve been told to avoid soy within the two or three hours after taking my thyroid medication (synthroid), as soy may alter the action/absorption of the drug. I take my medication first thing in the morning, so I usually wait until lunch time before I dig into some tofu or soymilk.
Been meaning to try cottage cheese and quinoa for some time now (not together! haha) but I keep putting it off. Great post, I really don’t think I get enough protein.
It’s interesting how many people are amazed when you point out the protein content of various grains. I did some practice counselling sessions last semester, and my patient was a vegetarian concerned about protein, and I prepared some resources for her including the protein content of grains. She said it was one of the most useful things I gave her. Unless all you eat is lettuce and celery, chances are you will be able to get enough protein in your diet. And you can always investigate high quality, minimal filler protein powders to supplement if you have increased protein requirements or don’t fancy some of the other options.
this is for dani — i’m in pediatric endocrinology, and this is what we tell our patients:
you should make sure that when you actually take your thyroid pill, it’s not with a glass of soy milk or other soy containing product, because the soy interferes with absorption. but if you wait a couple of hours after taking the meds before eating soy, it should be fine
This was a great post!! Thanks for writing about this because I really have been curious about alternative options, but no soy. I love getting my protein from eggs, nuts, or beans
Thanks! =) I am going to try the lentil loaf. It looks delicious! I had no idea it had so much protein. I spoken with a dietitian and she said it’s just best to avoid soy and flax to be on the safe side but I’m starting to question it. I grew up eating meat every day and sometimes more than once a day so who knows what fed my cancer but it was 100% ER/PR+. I find that very interesting about the study from China. I do believe that our high rates of cancer have to do with our diet and environment here in the US. Ever since coming across your blog, I am very conscious of getting enough fruits and veggies throughout the day. Your meals always look so delicious! Keep it up girl! =)
Since it was brought up: thyroid issues are also related to gluten sensitivities and intolerances. A close friend of mine found out she was Celiac and also had to remove dairy and soy from her diet since all three were affecting her thyroid function. My aunt and cousin both have hypothyroid and Celiac as well. I am allergic to gluten but I’m not sure if I have thyroid issues. However, it is important to note that these issues are often linked. A great book: http://www.thyroidbook.com. As a result, I limit soy and do not eat dairy. I stick to almond, rice, and coconut milks. As for protein, I eat lots of lentils, beans, nuts, and seeds since I am also vegan.