I used to savor every juicy bite of a perfectly grilled beef steak. The satisfaction of sinking my teeth into the rich flavors was unmatched. Tofu? It was hardly on my radar. I simply couldn't fathom how something plant-based could compete with the allure of meat. Little did I know, my hormone imbalances were lurking beneath the surface, quietly affecting my overall well-being. In my case, it was a diagnosis of hormone imbalances that turned my world upside down. Suddenly, the "it's just so good" philosophy took a backseat to the necessity of nurturing my body. With a heavy heart, I cleared out my kitchen of hormone-disrupting foods, and it was time to rewrite my relationship with nutrition.
Enter tofu, my new protein ally. At first, it was unfamiliar territory. But I soon discovered the versatility of tofu - the way it soaked up flavors, transformed into delicious dishes, and provided my body with the sustenance it needed. It was a pivotal moment that marked the beginning of my journey towards hormonal balance.
As I delved into the world of plant-based nutrition, I stumbled upon conflicting opinions about soy. On one hand, there were claims that soy could worsen hormonal imbalances due to its potential estrogen-like properties. On the other, there were arguments that soy's phytoestrogens might actually support hormone balance. In this blog, we'll unpack the science behind soy and hormones, debunk myths, and explore whether tofu and soy can offer respite for hormone imbalance symptoms and menopause discomfort.
The discourse surrounding the consumption of soy by women, particularly during the menopausal phase, is a matter of extensive debate in scientific circles. With menopause, the cessation of ovarian function results in a remarkable 95% decline in estrogen levels, presenting a positive development for uterine health due to diminished estrogen signaling. Given the known association between estrogen and endometrial cancer, as well as the lower risk of breast cancer associated with reduced estrogen levels, this decline appears beneficial. Enter soy phytoestrogens, compounds capable of hindering estrogen production, and thus potentially contributing to a 50% drop in estrogen levels among premenopausal women. However, the situation becomes intricate for postmenopausal women, who already grapple with low estrogen levels and may encounter challenges like hot flashes.
The Conundrum of Estrogen Treatment:
Amidst this backdrop, it's important to acknowledge that estrogen treatment has been an effective strategy for alleviating menopausal symptoms. Nevertheless, its use is marred by significant adverse effects, including elevated risks of uterine cancer, blood clots, stroke, and cognitive impairment. While combining estrogen with progesterone-type compounds mitigates uterine cancer risk, it simultaneously heightens the odds of heart attacks, stroke, breast cancer, and dementia. This disconcerting scenario is exacerbated by the stark contrast in the prevalence of hot flashes between European/American women (80-85%) and Japanese women (15%). Notably, the absence of a Japanese term for hot flashes hints at a possible role for soy phytoestrogens in tempering menopausal discomfort.
Unveiling the Soy Connection:
A Japanese study introduced a compelling revelation, associating increased tofu consumption (four ounces daily) with a staggering 50% reduction in hot flash incidence, compared to those who consumed merely one or two ounces. However, skepticism arises about whether soy intake merely signifies a healthier diet overall. A study conducted in China further muddles the waters, showcasing that an intake of whole plant foods correlates with diminished menopausal symptoms, prompting a call for more extensive scrutiny of soy's impact.
Soy Phytoestrogens in the Spotlight:
Direct studies elucidating the efficacy of soy phytoestrogens in mitigating hot flashes often rely on pill formulations. For instance, within a span of three months, the prevalence of hot flashes plummeted from 100% to a mere 31%, accompanied by a remarkable reduction in the average number of occurrences (from 120 to 12). The caveat, however, is the absence of a control group to account for placebo influence. This caveat is aptly illustrated by hormone trials, where even individuals administered placebo sugar pills experienced a noteworthy 60% drop in hot flashes over the years. This emphasizes the pressing need for placebo-controlled trials to validate any treatment's efficacy in assuaging menopausal symptoms.
Deciphering Soy's Impact:
While soy phytoestrogens do exhibit efficacy in quelling hot flashes, the potency of the placebo effect cannot be overlooked. Over two decades, more than 50 clinical trials have dissected the effects of soy foods and supplements on mitigating hot flashes. In these trials, the placebo group witnessed a 20% decline in hot flash severity, while the soy group achieved a more substantial 45% reduction, indicating a 25% advantage of soy over the control. Although a couple of studies have directly compared soy phytoestrogens against hormone therapy, with one finding them comparable in alleviating symptoms, the latter still outperformed soy in both instances. Notably, soy's unique benefit lies in its failure to amplify risks of cancer, heart disease, or stroke.
In the end, when it comes to soy and its effects on menopause symptoms and other health conditions, there's some good news to consider. Soy, like tofu and soy products, contains special things called phytoestrogens. These phytoestrogens can actually help balance out some of the changes that happen during menopause, like those bothersome hot flashes.
Even though there's been a lot of talking about whether soy is good or bad, studies show that soy might be pretty helpful for many people. Some studies suggest that soy can make hot flashes happen less often and be less intense. That's a big win for anyone dealing with menopause!
And it's not just about menopause – soy might also be good for other things. For example, it could have positive effects on heart health and bone strength. So, when you choose to add a little more tofu or soy milk to your diet, you might actually be giving your body a boost in more ways than one.
So, the next time you're debating whether to enjoy some tofu or sip on soy milk, remember that you're not just having a tasty snack – you might also be giving your body some natural support.
Get ready to swap 'soy?' for 'soy-mazing!' as we whip up some mouthwatering tofu and soy recipes that'll have you saying 'tofu-lly amazing' in no time. Let's roll up our sleeves, gather those ingredients, and sprinkle a little culinary magic into our meals with these recipes
Breakfast scramble
Ingredients:
- 1 red onion, peeled and cut into ½-inch dice
- 1 red bell pepper, seeded and cut into ½-inch dice
- 1 green bell pepper, seeded and cut into ½-inch dice
- 2 cups sliced mushrooms (from about 8 ounces whole mushrooms)
- 1 large head cauliflower, cut into florets, or 2 (19-ounce) cans ackee, drained and gently rinsed
- Sea salt
- ½ teaspoon freshly ground black pepper
- 1½ teaspoons turmeric
- ¼ teaspoon cayenne pepper, or to taste
- 3 cloves garlic, peeled and minced
- 1 to 2 tablespoons low-sodium soy sauce
- ¼ cup nutritional yeast (optional)
instructions
- Sauté onion, red and green peppers, and mushrooms in a skillet over medium-high heat for 7-8 minutes. Add a bit of water if needed to prevent sticking.
- Add cauliflower and cook for 5-6 minutes until tender.
- Season with salt, pepper, turmeric, cayenne, garlic, soy sauce, and nutritional yeast (optional). Cook for an additional 5 minutes until hot and aromatic.
- Calories: 300
- Protein: 15g
- Carbohydrates: 50g
- Fat: 2g
- Fiber: 12g
- Sugar: ~15-20g
Breakfast scramble recipe in PDF: download here
Crispy Tofu with Veggie Quinoa and Spicy Aioli
Ingredients:
For Crispy Tofu:
- 1 slab of super-firm tofu, 1-inch thick (sliced lengthwise)
- 2 Tbsp Nakano® Organic Rice Vinegar
- 1 Tbsp gluten-free soy sauce or coconut aminos
- 1 Tbsp white miso paste
- 1 sheet dried nori seaweed (cut to fit tofu size, remaining cut into flakes)
- 1 tsp beetroot powder
For Veggie Quinoa:
- 1/2 cup quinoa, cooked and cooled
- 1 Tbsp Nakano Organic Natural Rice Vinegar
- 1-inch piece of ginger, grated
- 2 stalks green onions, chopped
- 1/4 cup cilantro, chopped
- 1 carrot, finely grated
- 1/2 cup cabbage, finely chopped
- 1 Tbsp sesame seeds
- 1/4 cup sliced almonds
- Salt and pepper to taste
For Spicy Aioli:
- 2 Tbsp sriracha
INSTRUCTION
For Crispy Tofu:
- Mix rice vinegar, soy sauce, miso, nori flakes, and beetroot powder.
- Slice tofu diagonally without cutting through.
- Coat tofu in marinade and place nori on top.
- Marinate in fridge for 30 minutes.
For Veggie Quinoa:
- Combine cooked quinoa, rice vinegar, ginger, green onions, cilantro, carrot, cabbage, sesame seeds, almonds, salt, and pepper.
For Spicy Aioli:
- Mix sriracha and yogurt in a jar.
Cook Tofu:
- Preheat oven to 425°F.
- Heat oil in a cast-iron skillet and cook tofu (seaweed side down) for 5 minutes.
- Transfer skillet to oven and bake for 5 more minutes.
Assemble and Serve:
- Place crispy tofu on veggie quinoa and kale.
- Drizzle with spicy aioli and sprinkle with sesame seeds.
- Enjoy your tasty and nutritious meal!
- Calories: 887
- Protein: 49g
- Carbohydrates: 44g
- Fat: 76g
- Fiber: 13g
- Sugar: 8g