Dr. Gregor says not to consume over 25 grams of soy protein per day. What are your thoughts?

[vellaswin]

@keeseckercharlotte https://japan.stripes.com/food-drink/soybeans-soy-important-to-japanese-cuisine,-culture.html#:\~:text=While%20most%20eat%20one%20to,at%20www.theveganrd.com.

Nothing about Okinawa specifically.

 

[matt1111]

@vellaswin Boom, roasted!

 

[gl1043]

@matt1111 Mmm, roasted soy beans!

Actually I have no idea if that would even taste good...

 

[beautifulsoul20]

@gl1043 I found a bag of roasted edamame on clearance for a dollar once and tried it, and I can report it tasted terrible.

 

[eshwarbaul]

@gl1043 I have had them before and they are delicious

 

[anonymous00000001]

@ichthymom I hate watching videos for information so I did a google search, which led to this page: https://nutritionfacts.org/blog/how-much-soy-is-too-much/

In that he says that eating too much soy protein could lead to higher levels of the hormone IGF-1 levels (Insulin-like Growth Factor 1). High levels of this hormone are associated with several cancers, included breast cancer and prostate cancer. Meat/egg/dairy eaters wind up with higher IGF-1 levels, but plant-based diets it tends to be less of a concern.

He states:

"Five to ten servings per day increased IGF-1 levels, but two to three servings did not."

Based on google searches for studies there appears to be debate still, but many studies did show a rise with higher soy consumption.

According to google the standard servings are:

• 1/3 cup of tofu
• 1 cup soy milk

So you could do a cup of tofu or 3 cups of soy milk before potentially seeing IGF-1 levels rise.

As long as you're not getting all your protein from soy you probably aren't eating more than that currently.

 

[pamiam]

@anonymous00000001 Guess i’m dying of cancer then.

 

[cdlara381]

@anonymous00000001 Do u know how many grams approx is a cup of tofu? I love my tofu scrambles

 

[anonymous00000001]

@cdlara381 For my tofu, and most other firm tofu blocks I've seen, a serving is usually 85g. That comes out to 1/4 of the tofu block, though block sizes varies so that might not be so helpful.

How many grams of protein that gives will depend on the firmness of the tofu, with the firmer giving considerably more protein than softer tofu.

The kind I eat is extra firm and gives 14g of protein per serving, whereas the same brand sells a soft tofu which only gives 4.5g of protein for the same serving size.

OP says Dr Gregor advised no more than 25g of soy protein per day, so that would be around 3 servings of medium firmness tofu.

 

[cdlara381]

@anonymous00000001 Does anyone know if vital wheat gluten raises IGF-1 too or is that a better option than tofu?

 

[anonymous00000001]

@cdlara381 From what I have read, soy is the only plant-based protein that creates any concerns in studies about the IGF-1 rates. I can't find why exactly this is, but mentions here and there indicate that it's due to the soy protein structure resembling animal protein structure more than other plants.

 

[cdlara381]

@anonymous00000001 Well that’s interesting, so basically seitan would be good but, most seitan in my store is loaded with sodium too and it’s not the tastiest thing without using oil, or idk how to cook it

 

[michae1]

@cdlara381 I thought someone above commented that it's a similar situation with vital wheat gluten. And you should try making seitan yourself, you can do it!

https://www.noracooks.com/easy-seitan-recipe/#wprm-recipe-container-23584

 

[cdlara381]

@michae1 Oh so even seitan can increase IGF-1 levels?

 

[michae1]

@cdlara381 That's what someone else said, I have no idea but I'm going to look into it. I'm kind of leaning into not caring though lol I've already sacrificed so much these last 8 years