All about white soy sauce, flour and milk powder nutrition

All about white soy sauce, flour and milk powder nutrition

Soy was promoted as a health care for many decades. So is soy a health food? Are all soy products like white soy sauce, soy flour and milk powder precisely the same? What's the most recent research regarding disease and soy?
Soy is inexpensive to develop and economical to process; therefore, it's a food producer's dream. The sector has promoted soy as a new health food. They claim that Asian civilizations have eaten soy for centuries and associate their longevity and health with the consumption of soy. But if you examine the diets of Asian cultures carefully, you will discover that:

  • First, they only use soy as a condiment and do not consume it as the main item or in large quantities,
  •  Second, they consume fermented soy which is remarkably different from the unfermented soy that Americans typically consume, like the following:

Cases of Unfermented Soy Foods

soy cheese soy yoghurt edamame (green soybeans) soy hot dog or sausage soy burger soy nuts soy flour soybean oil soy milk powder soy ice cream soy chips soy nut butter soy lecithin In traditional Asian diets, people eat soy that has been fermented, that usually means that soy food has been saturated with beneficial bacteria, yeast, or mould. This kind of soy is entirely distinct from the unfermented, processed soy products (like the ones listed above) which are offered in supermarket stores.

Why Unfermented Soy Is Not Recommended

Humans don't have a history of eating much-unfermented soy. It was not until the last fifty years that we have introduced an assortment of processed, unfermented soy foods like white soy sauce and soy milk powder. If you're getting more than 35 grams of soy protein every day from unfermented soy, then you should be aware of the subsequent anti-nutrients that are found in this sort of soy and their potential consequences on your health.

Phytic acid that impairs nutrient absorption. 
Soy is particularly high in phytic acid, which disrupts the absorption of iron, zinc, manganese, magnesium, calcium, and calcium. Mineral deficiencies brought on by phytic acid are rarely an issue among meat-eaters since their diets are more varied. However, vegans and vegetarians who have a good deal of high phytic acid foods at every meal may be at increased risk of developing nutrient deficiencies over time. Oxalates which were associated with kidney stones. Oxalate is a natural substance found in many foods but highest in spinach, wheat bran, nuts, beer, coffee, legumes, and chocolate. Oxalate cannot be summoned by the body and is excreted through urine. When there is too much oxalate and also little urine, the oxalate could bind to calcium in the urine and form crystals that stick together into a solid mass (kidney stones ). To prevent calcium oxalate stone: 

  •  Drink enough fluids like water.
  •  Reduce salt in the diet as sodium causes more calcium to be excreted in the urine.
  •  Eat high calcium foods using oxalate-rich foods (e.g. spinach salad with cheese) so that the oxalate can bind with calcium in the stomach and intestines instead of from the uterus.
  •  Cut down on the oxalate-rich foods.

Goitrogens that suppress the thyroid gland. Goitrogens may stop the thyroid in getting the necessary amount of iodine and disrupt the average production of thyroid hormones. Raw vegetables from the family (e.g. broccoli, cabbage, kale ) and soy contain goitrogens. Overconsumption of soy may eventually lead to an underactive thyroid creating symptoms such as weight gain, mood swings, and feeling cold, exhaustion, insomnia, and an inability to concentrate and remember specifics. To overcome this issue, ensure your iodine consumption (e.g. Seaweed, poultry, milk ) is adequate if consuming soy. Trypsin inhibitors that interfere with digestion. Trypsin is a digestive tract needed to consume protein. Trypsin inhibitors are a plant's defence mechanisms. By having this harmful element, wild creatures learn that any food with trypsin inhibitors would be a portion of food to prevent. Soybeans are full of trypsin inhibitors, therefore, taking in too much soy can cause gastric distress like bloating and gas in some people. Lectins which clump red blood cells. Plants produce damaging proteins called lectins as self-defence against hungry creatures. Soy comprises a particular class of lectins called hemagglutinin that promotes clotting in the blood and impairs blood flow. Hemagglutinins can also tear holes in the intestine lining, allowing bacteria to get into the blood and causing autoimmune and allergic problems for folks that are allergic to lectins. Fermented soy is significantly healthier than unfermented soy. The lengthy fermentation procedure reduces some of its anti-nutrients, Leading to a Type of soy which is: 

  •  Lesser in phytic acid that prevents the absorption of minerals,
  •  More comfortable to digest and less likely to cause gastric distress,
  •  High in the MK-7 form of vitamin K2, an essential nutrient for supporting heart and bone health. (Unfermented soy doesn't include vitamin K2.)

Top 4 Fermented Soy Foods


Fermented soybeans which can be sticky and gooey with a robust and distinctive flavour. A popular breakfast side dish from traditional Japanese cuisine.


Originated out of Indonesia, it is a fermented soybean cake with a firm texture and an earthy taste.


Fermented soybean paste with a sour, buttery texture. It is usually utilized to make miso soup at Western cooking.

White soy sauce. 

Originated in China, it's a liquid condiment made from fermented soybeans and roasted grain (wheat). Tamari is soy sauce created with no grain. Therefore, it's gluten-free.

Quantity may be the key. Asian cultures do not eat an enormous amount of soy. They usually use fermented soy foods as a condiment rather than just an essential item. The average consumption of soy protein from Asian populations is about 10-20 grams each day. That is in stark contrast to how much-unfermented soy Americans eat. The following shows that the soy protein content of some shared unfermented soy products. Are you eating many portions of these regular?

Unfermented Soy Foods_____Serving Size_____Protein (grams)

Soy protein isolate____________1 oz_____________25 Soy nuts, roasted_____________1/2 cup___________22 Soy burger__________________1 patty___________14 Tofu, firm___________________4 oz_____________14 Edamame, boiled_____________1/2 cup__________12 Soy milk powder ____________________8 oz______________8 Soy nut butter________________2 Tbsp.___________8 Soy cheese__________________1 oz______________6 Soy yogurt__________________4 oz______________4

Moreover, unfermented soy is a hidden component of the American diet. Research quotes that soy is present in 70 per cent of all grocery products and widely utilized in food chains. 

  • Soy can be used to mass up and scatter many processed foods so that food firms can place a more excellent protein value. The husk of the soybean is used for fibre in slices of bread, cereals, and snacks.
  •  The big one is soybean oil, that's the most consumed vegetable oil on earth. It's employed in the skillet, salad dressings, and many processed foods.
  •  Last but not least, 70% of the soybeans grown at the U.S. are used for animal feed, with poultry being the highest livestock sector consuming soybeans, followed by hogs, dairy, beef, and aquaculture. We subsequently eat these soy-fed creatures.

Soy is mostly genetically modified. Ninety-four per cent of the soy implanted in the U.S. has been"Roundup Ready", which means it's genetically bioengineered to survive heavy use of Monsanto's toxic Roundup herbicide. Back in March 2019, a San Francisco federal jury agreed that Roundup caused a man's non-Hodgkins lymphoma. The verdict would be the second from the U.S. to find a link between the herbicide's key ingredient glyphosate and cancer. Therefore, even when you are eating fermented soy, make sure that it's organically grown. Soy is among the top eight allergens. They're cow's milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybean. These meals account for around 90% of food allergies. In case you've got a soy allergy or sensitivity, watch out for"hidden" soy since it's frequently utilised in many processed food items.

Research About Soy And Disease

Soy is exceptional as it includes a high concentration of isoflavones or plant estrogens (called genistein and daidzein) that are structurally similar to human estrogen although with weaker effects. They are able to bind to estrogen receptors in numerous tissues, including those connected with reproduction, in addition to liver, bone, heart, and brain. In human cells, isoflavones may have completely opposite effects - they could mimic estrogen or block estrogen. Soy flour helps the immune system. Soy is a contentious food that has been extensively studied for its estrogenic as well as anti-estrogenic results on the entire body. Proponents assert that soy can tame hot flashes, prevent osteoporosis, and protect against hormonal cancers. Opponents worry that soy milk powder or soy flour may raise the chance of disease, lead to thyroid issues, along with other wellness problems. Up to now, there's yet definite conclusions concerning soy. However, it's probably due to the wide variation in how the studies have been designed - the types of soy used (fermented vs unfermented), quantity consumed, and period of exposure (because of childhood. maturity ). Asian people have eaten a traditional diet of fermented soy for centuries. They have reported a neutral to beneficial effect on many health ailments.

Average Isoflavone Intake in Asia is 25-50 mg/day.

Fermented Soy Foods_______Serving Size____Isoflavone content (mg)

Natto______________________1 oz_____________23

Tempeh, cooked_____________3 oz_____________30

Miso______________________1 oz_____________12

Soy sauce__________________1 Tsbp.___________0.02

Breast Cancer

Excessive estrogen stimulates the growth and multiplication of breast cancer cells. Therefore it was thought that soy foods increase the risk of breast cancer since soy includes isoflavones which could mimic our estrogen. But, it has also been indicated that the decreased risk of breast cancer in Asian countries in contrast to Europe, North America, along with Australia/New Zealand has been credited to a lifelong intake of conventional soy foods. So who's right? So far, studies haven't provided a clear-cut answer. Some have demonstrated a slight advantage, while some show no association. Yet, no research has shown that soy causes breast cancer in women who've had cancer before. In reality, it appears that soy may have a moderate estrogen-blocking action in breast tissues, resulting in a slight decrease in breast cancer risk and recurrence of breast cancer. Moreover, the protective effect seems to become more pronounced for girls who begin eating soy early in life. Girls from Asian countries generally start consuming fermented soy meals located in traditional Asian diets from an early age. Fermented soy contains healthy bacteria that could convert isoflavone daidzein to equol. Equol is thought to block potentially negative consequences of estrogen. Studies reveal that 50-60percent of adults in Asia possess the equol-producing gut bacteria compared to only 25-30% of adults in Western countries. This may also explain why girls from Asia who eat fermented soy seem to bring more benefits than Western women who generally have unfermented, processed soy.

Performance and Cognitive Role

Menopause has been connected with mood changes and memory impairment. Low levels of estrogen in girls can lower the amount of nitric oxide within the brain that are necessary for cognitive functions such as memory and learning. The soy isoflavone daidzein was hypothesized to reduce cognitive decline. Unfortunately, trials have yielded contradictory results with a few showing benefits and many others no interest.

Heart Health

According to several studies that demonstrated eating significant quantities of soy protein via soy flour or white soy sauce every day decreased damaging LDL cholesterol, in 1999, the Food and Drug Administration (FDA) enabled food organizations to maintain products that are reduced in saturated fat and cholesterol and contain soy protein" may decrease the risk of heart disease". The FDA also indicated that eating 25 grams of soy protein every day may cause discounts of total and LDL cholesterol levels. However, because then following scientific findings haven't presented adequate evidence to demonstrate a clear connection between soy protein and reduction of heart disease risk. Back in October 2017, after reviewing further research, the FDA proposed to revoke the heart health claim regarding soy. At present, the agency has made the last decision.

Decision On Soy

  •        Constantly prevent unfermented, processed soy on account of the existence of anti-nutrients.
  •         Eat standard fermented soy foods like soy milk power, soy flour or white soy sauce. The fermentation procedure lessens the anti-nutrients, introduces carbohydrates into the soy, and makes it longer digestive-friendly.
  •        It appears that eating a traditional Asian diet which includes small amounts of fermented soy foods on a regular basis has resulted in lower breast and prostate cancer rates in Asia. Girls in menopause also report less symptoms than those from the Western countries.
  •         Studies reveal it is safe for breast cancer survivors to eat quite a small to moderate quantity of soy.
  •         Research findings on the advantages of soy seeing cognitive and memory function, endometrial cancer, obesity, osteoporosis, and heart disease are inconclusive.
  •         Although scientific research have failed to offer tangible proof that soy can help prevent several ailments, this may be a result of the wide variation of gluten has been analyzed - forms of soy employed, quantity consumed, and period of exposure.