Soybeans

[Johan]

Why isnt this a staple of the bodybuilding diet??

Its much richer in protein then any meat(35% compered to 20% in most meat)
Its DIRT cheap making it the cheapest protein source there is(atleast here in sweden 1gram of soybean protein is only 1/5 of the price of 1gram of meatprotein).
The fat is good quality fats(80% polyunsaturated fats mostly omega 9.
The carbs are SUPER low gi(only 25, in comparions brown rice has a gi of 65-80).
The protein while not as good as meat is not bad and if adding some eggs or eating along with meat I assume it makes upp for any lack of aminoacids in the soybeans.

I replaced around 30-40% of my proteinintake with soybeans(previously protein from meat)like 6 weeks ago and I have noticed no drop in gains(the opposit acctualy). Its also alot easier on the stomach then meat.

 

[Johan]

many are concerned of the chemicals in soybeans that can mimic estrogen(cant remember the names). But as far as I have read those estrogens are only healthy, even shown to prevent prostata cancer.

 

[MikeS]

Regular estrogen is being found as a major CONTRIBUTOR to prostate cancer.
Maybe the stuff in soy has different properties.

 

[Reload]

http://www.healingdaily.com/detoxification-diet/soy.htm
http://www.bodybuilding.com/fun/author25.htm
http://www.cetos.org/articles/soystory.html

Stick with whey isolate, egg white and casein...just my 2 cents.

 

[Johan]

**broken link removed**

Scientists agree that foods rich in soy protein can have considerable value to heart health, a fact backed by dozens of controlled clinical studies. A yearlong review of the available human studies in 1999 prompted FDA to allow a health claim on food labels stating that a daily diet containing 25 grams of soy protein, also low in saturated fat and cholesterol, may reduce the risk of heart disease.

One of the studies, conducted over nine weeks at Wake Forest University Baptist Medical Center and reported in the Archives of Internal Medicine in 1999, found that soy protein can reduce plasma concentrations of total and LDL cholesterol but does not adversely affect levels of HDL, or "good" cholesterol, which at high levels has been associated with a reduction in heart disease risk. Another often-quoted study, published in the New England Journal of Medicine in 1995, examined 38 separate studies and concluded that soy protein can prompt "significant reductions" not only in total and LDL cholesterol, but also in triglycerides, another fat linked to health problems when present at elevated levels.

It has both negative and positive sides the questions is just does the positives outweight the negative....

http://www.healingdaily.com/detoxification-diet/soy.htm
http://www.bodybuilding.com/fun/author25.htm
http://www.cetos.org/articles/soystory.html

Stick with whey isolate, egg white and casein...just my 2 cents.

Reload read this site it seems to go through every on of the points made in the articles you posted

**broken link removed**

 

[Johan]

About it lowering protein absorbation

Any negative impact on protein digestibility due to the presence of the enzyme inhibitors found in soybeans is rendered nearly irrelevant in such foods. And even simple soybeans, with their reduced digestibility, are so high in protein and in all the essential amino acids that they could still easily serve as the sole source of protein in a person's diet if that was necessary for some reason.

blood clooting

Soybeans also contain haemagglutinin," continue Fallon and Enig, "a clot-promoting substance that causes red blood cells to clump together. Trypsin inhibitors and haemagglutinin are growth inhibitors… Soy also contains goitrogens - substances that depress thyroid function." It is true that soybeans contain these substances. But there is little evidence that as a result soybeans represent a health danger to humans. Moderate amounts of soyfoods have been eaten happily by entire civilizations for thousands of years. Fallon and Enig's case is built on animal studies in which test animals fed extremely large amounts of soy containing these substances "failed to grow normally," and developed "pathological conditions of the pancreas, including cancer."

Mineral absorbation

It is true that soybeans are high in phytates, as are many plant foods such as other beans, grains, nuts and seeds, and it is true that phytates can block the uptake of essential minerals, and particularly zinc. This would be a problem if a person consumed large amounts of phytates; for example, if they ate nothing but soybeans or wheat bran. But the phytic acid levels found in a plant-based diet including a serving or two of soy a day are not high enough to cause mineral absorption problems for most people eating varied diets. Furthermore, when soy products are fermented - as they are in tempeh, miso, and many other soyfoods - phytate levels are reduced to about a third their initial level. Other methods of soy preparation such as soaking, roasting and sprouting also significantly reduce phytate content.

While phytates can compromise mineral absorption to some degree, there is absolutely no reliable evidence that vegetarians who eat soyfoods "risk severe mineral deficiencies." The complete adequacy of vegetarian diets is now so thoroughly proven and documented that even the National Cattlemen's Beef Association has acknowledged the legitimacy of meatless diets. In an official statement, these representatives of the beef industry declared, "Well planned vegetarian diets can meet dietary recommendations for essential nutrients."

Il dig on this is interesting I realy hadnt dont much reading about soy before this just read some stuff a swedish imunology proffesor had written.

 

[Johan]

Regular estrogen is being found as a major CONTRIBUTOR to prostate cancer.
Maybe the stuff in soy has different properties.

This is about cancer in general not specificly prostata cancer. Il try to find the article showing it decreases the risk for prostata cancer.

In 1997, the American Institute for Cancer Research, in collaboration with its international affiliate, the World Cancer Research Fund, issued a major international report, Food, Nutrition and the Prevention of Cancer: A Global Perspective. This report analyzed more than 4,500 research studies, and its production involved the participation of more than 120 contributors and peer reviewers, including participants from the World Health Organization, the Food and Agriculture Organization of the United Nations, the International Agency on Research in Cancer, and the U.S. National Cancer Institute. In 2000, Riva Bitrum, the President of Research for the American Institute for Cancer Research, said that "Studies showing consistently that just one serving a day of soyfoods contributes to a reduction in cancer risk are encouraging. Consuming one serving of soyfoods is a step most individuals would not find too difficult to take."

 

[Johan]

Regular estrogen is being found as a major CONTRIBUTOR to prostate cancer.
Maybe the stuff in soy has different properties.

http://www.ncbi.nlm.nih.gov/entrez/...ve&db=pubmed&dopt=Abstract&list_uids=15798082

Soy protein isolate and protection against cancer.

Badger TM, Ronis MJ, Simmen RC, Simmen FA.

Arkansas Children's Nutrition Center and Department of Physiology/Biophysics, University of Arkansas for Medical Sciences, Little Rock, AR 72202, USA. [email protected]

OBJECTIVE: Results from epidemiological and animal studies suggest that consuming soy-containing diets reduces the incidence of certain cancers. The purpose of this presentation was to evaluate the potential of soy protein to prevent occurrence of prostate, breast and colon cancer. METHODS: Meta-analyses of published epidemiologic studies associating cancer risk with soy intake were performed. The incidence of chemically-induced mammary or colon tumors was determined for rats fed AIN-93G diets made with either casein or soy protein isolate (SPI). Western and Northern blot and microarray analyses were performed on rat mammary and colon tissues to study mechanisms underlying the effects of soy. RESULTS: Meta-analyses revealed reductions in the mean overall risk estimate for mammary (0.78, p < 0.001), colon (0.70, p < 0.001) and prostate (0.66, p < 0.001) cancer for soy consumers. The incidence of AOM-induced colon tumors and DMBA-induced mammary tumors was reduced (p < 0.05) in rats fed SPI-containing diets. Lower incidence of mammary tumors in SPI-fed rats was associated with: 1) reduced terminal end bud numbers (p < 0.05), 2) lower expression of the phase I enzyme CYP1B1 (p < 0.05) and 3) reduced expression of the Ah Receptor and ARNT (p < 0.05). CONCLUSIONS: SPI may protect against cancer via multiple mechanisms, including: 1) increased mammary gland differentiation, 2) decreased activation of procarcinogens to carcinogens and 3) regulation of genes in signal transduction pathways underlying tumor initiation, promotion and/or progression.

PMID: 15798082 [PubMed - in process]

More
http://www.ncbi.nlm.nih.gov/entrez/...ve&db=pubmed&dopt=Abstract&list_uids=15702593

Health effects of phytoestrogens.

Branca F, Lorenzetti S.

National Institute for Research on Food and Nutrition, Rome, Italy. [email protected]

Phytoestrogens are naturally occurring plant-derived phytochemicals, whose common biological roles are to protect plants from stress or to act as part of a plant's defense mechanism. Although composed of a wide group of nonsteroidal compounds of diverse structure, phytoestrogens have been shown to bind estrogen receptors and to behave as weak agonist/antagonist in both animals and humans. Phytoestrogens include mainly isoflavones (IF), coumestans, and lignans. These compounds are known to be present in fruits, vegetables, and whole grains commonly consumed by humans. IF are found in legumes--mainly soybeans--whereas flaxseed is a major source of lignans, and coumestans are significantly present in clover, alfalfa and soybean sprouts. 8-Prenyl flavonoids are common in vegetables. Bioavailability of IF requires an initial hydrolysis of the sugar moiety by intestinal beta-glucosidases to allow the following uptake by enterocytes and the flow through the peripheral circulation. Following absorption, IF are then reconjugated mainly to glucuronic acid and to a lesser degree to sulphuric acid. Gut metabolism seems key to the determination of the potency of action. Several epidemiological studies correlated high dose consumptions of soy IF with multiple beneficial effects on breast and prostate cancers, menopausal symptoms, osteoporosis, atherosclerosis and stroke, and neurodegeneration. For the relief of menopausal symptoms a consumption of 60 mg aglycones/day has been suggested; for cancer prevention a consumption between 50 and 110 mg aglycones/day is considered beneficial to reduce risks of breast, colon and prostate cancer; to decrease cardiovascular risk a minimum intake of 40-60 mg aglycones/day, together with about 25 g of soy protein has been suggested. For improvement in bone mineral density, 60-100 mg aglycones/day for a period of at least 6-12 months could be beneficial.

PMID: 15702593 [PubMed - in process]

 

[Johan]

This one isnt all that good though. I wonder what the effects of soy on dht and testosterone is to us that juice? Dont understand most of what the study says except the conclusion lol

http://www.ncbi.nlm.nih.gov/entrez/...ve&db=pubmed&dopt=Abstract&list_uids=15735098

Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men.

Dillingham BL, McVeigh BL, Lampe JW, Duncan AM.

Department of Human Biology and Nutritional Sciences, University of Guelph, Guelph, Ontario N1G 2W1, Canada.

Inverse associations between soy and prostate cancer and the contribution of hormones to prostate cancer prompted the current study to determine whether soy protein could alter serum hormones in men. Thirty-five men consumed milk protein isolate (MPI), low-isoflavone soy protein isolate (SPI) (low-iso SPI; 1.64 +/- 0.19 mg isoflavones/d), and high-iso SPI (61.7 +/- 7.35 mg isoflavones/d) for 57 d each in a randomized crossover design. Twenty-four-hour urine samples indicated that urinary isoflavones were significantly increased by the high-iso SPI relative to the low-iso SPI and MPI. Serum collected on d 1, 29, and 57 of each treatment revealed that dihydrotestosterone (DHT) and DHT/testosterone were significantly decreased by the low-iso SPI [9.4% (P = 0.036) and 9.0% (P = 0.004), respectively] and the high-iso SPI [15% (P = 0.047) and 14% (P = 0.013), respectively], compared with the MPI at d 57. Other significant effects included a decrease in testosterone by the low-iso SPI relative to the MPI (P = 0.023) and high-iso SPI (P = 0.020) at d 29; an increase in dehydroepiandrosterone sulfate by the low-iso SPI relative to the MPI at d 29 (P = 0.001) and relative to the MPI (P = 0.0003) and high-iso SPI (P = 0.005) at d 57; and increases in estradiol and estrone by the low-iso SPI relative to the MPI at d 57 (P = 0.010 and P = 0.005, respectively). In conclusion, soy protein, regardless of isoflavone content, decreased DHT and DHT/testosterone with minor effects on other hormones, providing evidence for some effects of soy protein on hormones. The relevance of the magnitude of these effects to future prostate cancer risk requires further investigation.

Publication Types:
Clinical Trial
Randomized Controlled Trial

PMID: 15735098 [PubMed - indexed for MEDLINE]

 

[Reload]

Wow Johan...you've done your homework. Guess I should give soy a second look.

 

[Johan]

Wow Johan...you've done your homework. Guess I should give soy a second look.

I realy think its a good food and nice cheap protein source. Very handy for people like me that is studying and dont have the cash for lean meat.

I think the bad effects from meat with lots of saturated fats(not to mention all the shit they give the cows,pigs,chickens)is worse then the bad effects from ecologicaly grown soybeans.

Ordinary grown, geneticly manipulated soybeans might be different though. But I only eat the ecologicaly grown When I can afford it all veggies I eat is ecologicaly grown.