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Soya think you know it all?
 The Vegetarian & Vegan Foundation set the record straight on soya...
 
Q Is soya a good source of protein?
A Soya beans are an excellent source of protein as they contain all eight essential amino acids (the building blocks of protein). They are also cholesterol-free, contain ‘good’ fats, disease-busting antioxidants, B vitamins and iron. Calcium and vitamin B12-fortified soya products (such as soya milk) provide a valuable source of these important nutrients, too.

Q What health benefits does soya offer?
A Soya protein lowers cholesterol and protects heart health. Soya foods can also reduce menopausal symptoms (hot flushes) and may reduce the risk of osteoporosis. In addition, soya foods may reduce the risk of prostate cancer in men and breast cancer in women (with the possible exception of postmenopausal women) and some research suggests soya improves cognitive skills.

 Q Can soya make you grow ‘man boobs’?
A This myth is based on animal experiments with massive doses of phytoestrogens (plant hormones) which are in fact much weaker than the animal oestrogens present in dairy foods and meat. There is no evidence that soya phytoestrogens adversely affect sexual development or reproductive health in humans. Think about it – millions of people have been safely consuming soya foods for thousands of years.

Q Is soya safe for babies?
A Soya-based infant formula can be used as a safe alternative or supplement to breast milk as it is specially formulated to meet the nutritional requirements of infants. Millions of healthy children have been safely raised on soya-based formulas.

Q Can soya affect thyroid function?
A For the vast majority of people, soya does not disrupt thyroid function. If you’re generally healthy, your thyroid is functioning properly and you get enough iodine in your diet, you are extremely unlikely to be affected.

 Q But the soya we eat is more processed isn’t it?
A Traditional soya foods (such as tofu, miso, tempeh and soya milk), made using fermentation or precipitation methods, contain more fibre, vitamins and minerals than the soya protein isolates used in mock meats. However, soya burgers and bangers still remain a healthier option than their meaty equivalents, which contain saturated animal fat, animal protein and cholesterol.
 

Q What about the environmental impact soya farming is having on the Amazonian rainforest?
A 80 per cent of the world’s soya production is fed to livestock so that people can eat meat and dairy products. Most of the remainder is used as padding in meat pies, sausages etc.
 
 What vegetarians and vegans should have each day
Number of   Servings Foods Healthy Portion Size To Provide
At least 5

 

 Fruit & Vegetables to include: Dark Green Leafy Vegetables, Orange Vegetables
eg: Fresh Fruit
Dried Fruit
Green or Root Veg
Salad Veg		 1 medium piece the size of a tennis ball
1-1½ tablespoons or 1 golf ball
2-3 tablespoons or ½ tennis ball
80g or 1 large cereal bowl 		Folate, Calcium, Vitamin A, Vitamin C, Fibre, Iron
3-4 Cereals & Grains (eg Wholemeal Pasta, Brown Rice, Oats, Wholemeal Bread etc)
eg: Cooked Brown Rice
Breakfast Cereal
Wholemeal Pasta
Wholemeal Bread 		2-3 heaped tablespoons or ½ teacup
25g or 1 regular sized cereal bowl
1 cup (cooked) as side dish or 2 cups as main dish
2 slices		 Energy, Fibre, B Vitamins, Calcium, Iron, Protein
2 or 3 Pulses (eg Peas, all types of Beans and Lentils), Nuts or Seeds
eg: Peas, Beans and Lentils
Nuts		 ½ cup (cooked)
2 tablespoons or a small handful 		Protein, Energy, Fibre, Iron, Calcium, Other Minerals
Small Amounts Vegetable Oil (eg Flaxseed of Rapeseed Oil, used cold; Olive Oil), Margarine Energy, Vitamin E (Vegetable Oils), Vitamins A & D (Fortified Margarine), Essential Omega-3 and OMega-6 Fats (Flaxseed, Soya, Walnut, Hemp)
Vegetable Oil (eg Flaxseed or Rapeseed Oil, used cold; Olive Oil), Margarine  
At Least 1 B12 Fortified Foods (essential for vegans), eg Fortified Soya Milk, Fortified Breakfast Cereal, Reduced Salt Yeast Extract Vitamin B12
1-2 litres of water per day (at least eight glasses) should also be consumed as part of a healthy, balanced diet
 


Viva! Vegetarians International Voice for Animals
8 York Court, Wilder Street, Bristol BS2 8QH, UK
T: 0117 944 1000 F: 0117 924 4646 E: info@viva.org.uk