Soy proteins

To understand why soy is such a fantastic replacement for dairy, we need to look at the science. Soybeans are packed with proteins (36-40 grams per 100 gram) that behave similarly to the proteins found in dairy. Dairy products rely on a protein called casein to provide structure, especially when making products like cheese and yogurt. However, with casein's potential link to health risks like cancers, heart disease and fractures (see sources below), soy offers a great alternative. The proteins in soy (glycinin and β-conglycinin.) provide all the amino acids the human body needs. This is why soy is considered a high quality complete protein plant food without the drawbacks of casein.

In traditional cheese-making, milk is heated and combined with enzymes or acids, causing casein proteins to coagulate and form curds. These curds are then pressed and aged to create various types of cheese. Similarly, soybeans contain proteins like glycinin and beta-conglycinin, which also coagulate and form curds when exposed to heat, acid, or coagulants like calcium sulfate or magnesium chloride. This process allows soy milk to be transformed into tofu or fermented into soy yogurt, creating textures and consistencies similar to cheese and yogurt.

Just like with dairy cheese, the firmness and flavor profile of soy-based products can be altered by adjusting the coagulation process and the aging period. Soft tofu is similar to fresh cheese, while firm tofu can resemble feta or paneer. Some varieties, like stinky tofu or fermented tofu, are aged to develop bold flavors akin to blue cheese or aged cheddar. This flexibility makes soy incredibly versatile in the kitchen, offering not just a healthier animal-friendly alternative to dairy but also a range of culinary possibilities.

Soy-based products

Tofu: Essentially this is coagulated soy milk, als known as bean curds. Tofu comes in different textures, from silken to extra firm. It’s incredibly versatile and therefore perfect for stir-fries, soups, grilling, and desserts. For firmer textures with a great bite, the water is pressed out. Some people suggest boiling it in salt water first to reverse osmosis and pull out the water for better marinating. There are even techniques like freezing it and defrosting it before use, which gives a more chewy texture.

Tempeh: Originating from Indonesia, tempeh is soy beans that get fermented into a cake with a nutty flavor and firm texture. Rhizopus oligosporus or Rhizopus oryzae is used to ferment the beans. Other legumes can be made into tempeh as well. The fermentation increases its digestibility and nutritional value, making it an excellent source of probiotics as well as macro- and micronutrients.

Miso and Natto: Another fermented, traditional Japanese staple food. Like tempeh, other legumes can be used to make miso or natto as well. Aspergillus oryzae (Kōji) is used to ferment the beans (sometimes mixed with other ingredients like rice or seaweeds) into a paste that later on can be used for soups and marinades. Natto however is fermented with Bacillus natto. The texture of the beans becomes sticky and stringy with a strong flavor. It is known for its high iron, vitamin K2 and C content and is packed with proteins. Because they are fermented, they're also abundant with probiotics just like tempeh.

Soy Milk and Yogurt: Soy milk is a better alternative to animal milk and can be used in a similar way and even ferment with the same bacteria and fungi. The key to removing the beany taste is boiling the beans for at least 1 minute, then let it rest in that water for 1 hour. After the off-heat soak, boil them 45 minutes. No-bean taste because the enzymes causing that taste are inactivated with the initial 1 minute boil. When fermented, soy milk becomes a lactose-free soy yogurt rich in probiotics. If you make your own soy milk, after blending the boiled beans with milk, you can leave the fibres in there before fermentation for an extra fibrous diet. But that's totally up to you.

Soy sauce: Soy sauce is actually the condiment of fermented soybean paste. Fermented (soy) beans are a staple food with a rich history all over Asia. Traditional soy sauces are made by mixing soybeans and grains with Aspergillus oryzae and other related bacteria and yeasts (also called Kōji). After fermention, the liquid is seperated from the solids and there you have it, delicious gut-friendly soy sauce.

Soy products can certainly stand in as substitutes for dairy, however it’s important to see soy as more than just a replacement.

Soy products bring their own unique textures, flavors, and nutritional profiles to the table, and when used thoughtfully, they can elevate the taste and nutritional value of any dish. Soy is an ingredient that deserves to be celebrated for its own merits.

Think about crispy tofu in a spicy stir-fry, the deep umami of miso in a ramen broth, or the tangy, probiotic punch of natto. These are flavors and textures that dairy simply can’t replicate. In its own unique flavorful way, soy can transform the way we cook and eat for the better.

Health benefits and nutritional comparison with dairy

Soy is not just a great culinary ingredient, it’s also packed with essential nutrients. Soy products are rich in high-quality protein, iron, calcium, magnesium, and multiple vitamins. They are also naturally cholesterol-free and low in saturated fats, which makes them heart-healthy choices.

In comparison to dairy, which is known for its protein and calcium content, soy provides nearly the same amount of protein while also offering fiber and phytonutrients that dairy lacks.

As mentioned before, the casein proteins in animal products, have also been linked to various health concerns. The digestion of A1 β-casein present in conventional milk releases β-casomorphin-7 (βCM-7), a bioactive peptide with potential implications for gastrointestinal and neurological health. This means that BCM-7 can trigger inflammation and digestive discomfort. Moreover, some studies have suggested that high intake of casein promotes cancer growth."

Furthermore, dairy products high in casein are often also high in saturated fats and cholesterol, which are associated with an increased risk of heart disease. And for those with dairy allergies or lactose intolerance, consuming casein can lead to allergic reactions or digestive issues. In contrast, soy provides a complete protein source without the associated risks of casein, cholesterol and saturated fats. It's a versatile, protein-rich ingredient containing essential unsaturated fatty acids that support heart health.

Soy even alleviates symptoms associated with menopause.

The list of benefits keeps getting bigger. If the above hasn't convinced you, than maybe the link between eating soy and reducing the risks of getting breast cancer will.

And we're not even mentioning the benefits of fermented foods as many soy products are a result of fermentation and are abundant with pre- and probiotics.

Some myths debunked

Soy is one of the most misunderstood foods out there due to anti-Asian propaganda. Today, we’re tackling some of the biggest myths about soy. From concerns about hormones and fertility to cancer risks and environmental impact. Get ready to learn the truth about this versatile and nutritious plant-based ingredient.

Soy affects reproductive hormones

This misconception comes from the fact that soy contains phytoestrogens, plant compounds that resemble estrogen. However, unlike the estrogen produced in our bodies, phytoestrogens act completely differently and actually block our body's estrogen receptors rather than activate them.

Multiple studies like this one and this one have shown that consuming soy does not affect testosterone levels in men or estrogen levels in women. In fact, these plant compounds may help balance hormones and even reduce the risk of hormone-related cancers. So, there's no need to fear soy messing with your hormones!

Soy causes fertility issues

Some people believe that soy can interfere with fertility in both men and women. But scientific evidence shows the opposite. Both studies involving men and studies involving women found no significant impact of soy consumption on fertility."

In fact, soy is part of a healthy diet that can support overall reproductive health. So, whether you’re planning to conceive or just want to enjoy a healthy diet, you don’t need to worry about soy impacting your fertility.

Soy is bad for your thyroid

This myth stems from the fact that soy contains goitrogens, compounds that can interfere with thyroid hormone production. This is only true if you are iodine deficient.

For people with adequate iodine intake, there is no evidence that moderate soy consumption affects thyroid function. And for those with thyroid issues, consuming soy alongside sufficient iodine is generally considered safe.

Soy causes breast cancer

One of the most alarming myths is that soy causes breast cancer. This misconception comes from the idea that the phytoestrogens in soy could promote breast cancer growth, similar to estrogen. However, multiple studies have shown that soy consumption is actually linked to a reduced risk of breast cancer.

Research has demonstrated that women who consume soy regularly, especially from a young age, have a lower risk of developing breast cancer. It’s believed that the phytoestrogens in soy can protect against cancer by blocking stronger estrogens in the body.

Soy causes poor mineral absorption

Another misconception is that soy causes poor mineral absorption. It’s true that soy contains compounds called phytates, which can bind to minerals like calcium, iron, and zinc. But the levels of these compounds in soy are not high enough to cause deficiencies, especially when you’re eating a varied diet.

In fact, cooking methods like soaking, fermenting, and sprouting reduce phytate content. Plus, the nutrients in soy—like high-quality protein, healthy fats, and fiber—make it a valuable addition to a balanced diet.

Soy formula is bad for infants

Soy formula has been used safely for decades for infants who are allergic to dairy or have other dietary needs. Studies confirm that soy formulas are a safe and nutritious alternative for babies.

Soy causes early puberty

Some people believe that soy causes early puberty, particularly in girls. This myth is rooted in the idea that phytoestrogens could accelerate puberty, but there is no evidence to support this claim. Studies show that there’s no link between soy consumption and early puberty in children.

Processed soy products are unhealthy

Not all processed foods are created equal. Fermented soy products like tempeh, miso, and natto are not only safe but also beneficial, providing probiotics and enhancing nutrient absorption.

It’s the highly processed soy products, often found in packaged foods with added sugars, salt, or preservatives, that may not be as healthy, just like other non-plant-based foods Choosing fermented, less processed and whole-food forms of soy is the best approach.

Soy cultivation is bad for the climate

It’s true that soy cultivation can lead to deforestation, but the real culprit here is not soy foods, but animal agriculture.

A staggering 76% of global soy production is used to feed livestock, not humans. 4% goes to industrial purposes like biodiesel (a byproduct of processed animal feed). So actually in total 80% is not for human consumption. And if people would stop using soybean oil and replace it with healthier alternatives like olive oil or avocado oil, then the actual human consumption would not be 20% but a measly 6-7%.

If more people consumed soy directly, rather than through animal products, the environmental impact would be significantly lower.

So there you have it. All of the benefits and all of the debunks. Next time someone tells you soy is unhealthy or bad for the environment, you'll know what to say.