Link: Almond milk isn't as great as you think

There are so many choices of milks out there: cow milk, goat milk, soy milk, rice milk, almond milk, hemp milk, coconut milk. How's a person to choose? My personal favourite non-dairy milk is soy because it has a lot of protein and is supplemented with calcium. I think it tastes pretty good, but a lot of people find that it has a strange aftertaste. My brother argues that anything that's not from a mammary gland shouldn't really be called milk, but I say if it's a white, creamy drink then it's milk. My mom sent me a link about almond milk that points out its drawbacks. If you do want to make your own almond milk like the article suggests, here's a recipe from Oh She Glows!

Is soy bad for you?

The humble soybean plant, Glycine max

If you're like me, maybe you feel vaguely suspicious of soy. You've heard rumours that maybe there's something dangerous about it or that you shouldn't eat a lot of it. Maybe you've heard that it's linked to breast cancer. If you're like me, you keep meaning to look up why soy could be unhealthy, but you never get around to it, so you eat soy and wonder in the back of your mind if it's completely safe.

Well. Today is the day, I decided, that I stop being vaguely suspicious and actually look up the cold, hard facts. Is there any evidence that soy is unhealthy? Is it linked to breast cancer or any other cancer? Is soy good for you?

 

Dangerous? Or just delicious?

It turns out that the evidence is in favour of soy being good for your health and not dangerous. It's full of protein, low in sugars, and cholesterol-free. Soy is especially healthy when you compare it to another source of protein: meat. You won't find any growth-hormones, cholesterol, trans fats, or antibiotics in soy. If you think about it, it's not surprising that soy is healthy; many Asian cultures have been eating soy products for millennia with no obvious ill-effects.

The main reason soy has come under suspicion health-wise is due to its isoflavones, which are weak phytoestrogens. Phytoestrogrens can mimic the activity of estrogen in animals, although they are much less potent than actual estrogen. Some breast cancers, called hormone-receptor-positive breast cancers, are triggered by estrogen. Could phytoestrogens from soy trigger these breast cancers? The weight of the evidence changes depending on whether you look at animal studies or human studies. Some, but not all, animal studies find that animals fed high doses of soy protein isolate or isoflavins have greater growth rates of breast tumours. Studies of humans, on the other hand, have found either no association of soy with breast cancer or a protective effect (!) of soy.

 

A ball-and-stick model of an estrogen molecule.

 A ball-and-stick model of an isoflavone molecule. As you can see, it bears some similarity to the estrogen molecule.

The difference between the findings of the animal and the human studies could be for a couple of reasons. First, maybe the study animals (usually rats) and humans metabolize soy differently. What's good for one animal maybe be poison for another. Think how chocolate is poisonous for dogs, for example. Another reason may be that the animals were fed high doses of soy protein isolate or isoflavones while humans often eat soy in less processed contexts. It could be that soy protein isolate (often found highly processed soy protein supplements or soy "meats") is associated with breast cancer while more traditional forms of soy are not.

It may be better to stick to traditional soy foods and avoid highly processed soy foods.

Sticking to non-processed soy has other benefits as well. You'll avoid the high salt, fat, and sugar levels often added to processed food. Traditional ways of processing soy also remove lectins, protease inhibitors, and phytates, which are all substances found in soy that have raised the concerns of some researchers. Some time-tested healthy and delicious soy foods include tofu, miso, soy sauce, tempeh, and soymilk. Research about the health effects of soy protein isolate is not yet definitive and until more evidence is available, it may be prudent to avoid highly processed soy food. But as with most things, if soy veggie dogs are your weakness, a bit of processed soy foods probably won't do much harm. As for traditional soy foods, it looks like there's no need for suspicion after all!

To learn more about the health effects of soy, check out these links:

-The American Cancer Society quashes cancer alarm about soy
-Scientific American worries about the effect of excessive soy on babies
-The American Nutritional Association reviews a book that is critical of soy
-The New York Times explains that soy doesn't increase risk of cancer

Recipe: Simple Soba

Lately I've been spending most of my free time packing so it's distracted me from this blog. Today I cooked a really simple and delicious meal and I knew I had to post it here. It's cool for the hot summer days (it's finally officially summer!) and it's very healthy. And it's a simple recipe, which is good since most of my kitchen things are packed already! Get ready to see a new kitchen in the background of my photos of food, because I'm moving in only one week.

This recipe involves soba noodles, also known as buckwheat noodles. You may or may not be able to find them in your local grocery store, but if not they can be found in almost any Asian supermarket. If you want you could sub out soba noodles for spaghetti noodles, but I urge you not too. Then you'd be missing out on the tastiness and healthiness of this delicious Japanese noodle. Soba noodles are high in protein, fibre, and manganese. They don't contain gluten so they're a perfect noodle option for people who can't eat gluten.

Soba noodles aren't just healthy, they're delicious. Like, really delicious. About four years ago I went through a period of time where I was obsessed with soba noodles. I ate them twice a week, at least. I ate them for lunch and dinner, sometimes on the same day. I ate them so much that after about a year I became tired of them. For four years I didn't eat any soba noodles. A couple weeks ago I saw them on the shelf in a grocery store and decided to buy them. One large and delicious bowl later and I'm hooked again. I just need to remember to pace myself this time!

Feel free to experiment with your toppings! 

Delicious soba noodles!

Recipe: Simple Soba
Serves 4

-4 servings of soba noodles (The same amount as what you would cook for 4 servings of spaghetti. One good rule of thumb is that a bundle with the diameter of a quarter is about one serving.)
-1 avocado, cubed
-1 cup soft tofu, cubed
-2 green onions, sliced
-1 large carrot, grated
-4 tbs toasted sesame seeds

Sauce:
-1/4 cup soy sauce
-2 tbs of sugar, or to taste
-1 tsp sesame oil
-1 clove garlic, minced
-1 tsp ginger, minced
-Juice of 2 limes

1. Boil water. Once the water is boiling, add the soba noodles. Allow the noodles to cook until al dente, about ten minutes. Drain the noodles and rinse them in cold water.

2. Whisk together all the sauce ingredients. Add more sugar if desired, depending how sweet you want the sauce to be. Traditionally, cold soba noodles are dipped into sauce with chopsticks. You can do this if you want, but I just mixed the sauce in with the noodles.

3. Serve the noodles in individual bowls topped with avocado, soft tofu, green onions, grated carrots, and toasted sesame seeds. Feel free to omit or add other toppings such as cucumber, edamame, fried mushrooms, or seaweed.

Protein myths

Meat! A protein-rich food, but not the only one. By painter Pieter Aertsen.

Based on my experience of being vegan for many years, it seems that the major concern of fretful family members, curious acquaintances, and friends considering veganism is that veganism does not supply enough protein. Please allow me break down some myths about veganism and protein. 

First, a brief disclaimer. This isn’t me trying to convert anyone to veganism.  I believe that the best way to convince anyone to be vegan is to be a good example and to share my recipes and food. Most people just close their ears if they feel preached to or judged. And I certainly don’t think veganism is for everyone; it depends on your body and your circumstances. My intent in this post is to share what I’ve learned about protein, because it’s surprisingly different from popular knowledge about protein. 

1. You need a lot of protein to be healthy.

Certainly you do need protein to be healthy. You may be surprised, however, by how much protein is enough. For adults and teenagers, about 50 grams of protein is what most health organisations recommend. How much is 50 grams of protein? Well, a cup of yoghurt or a glass of milk has about 10 grams of protein, and a small serving of meat has about 20 grams of protein. So if you have yoghurt or milk with breakfast, plus meat with lunch and dinner, and then you add in the protein that you’re getting from all the other things in your diet, you’re almost certainly getting way too much protein.

 Amount of protein recommended by the CDC

2. Meat is the only food that is high in protein.  

Wait a second, protein from the other things in your diet? Not from dairy products or meat? Many people are surprised to learn that most things we eat have at least a bit of protein. For instance, a banana has about 2 grams of protein. And a lot of things we don’t even think of as good protein sources also have a lot of protein. For instance, 100 grams of dry pasta has 13 grams of protein. Then of course there are the staples of the vegetarian diet that omnivores perplexingly refer to as “meat alternatives”. Soy is a great source of protein, with tofu, for example, having about the same protein density as meat (20 grams per serving). For those who don’t like soy, there are nuts, beans, peas, quinoa, or seeds.

Tofu is a great source of vegan protein, but it's far from the only one!

To give an example, here’s a day of food which may seem to our meat-centric culture to be deficient in protein, but is actually perfectly fine. The grams of protein are given in brackets.

Breakfast: Orange juice (1.7), banana (2), cheerios (3) with half a cup of milk (4)

Lunch: Peanut butter (8) and jam sandwich (two slices of bread = 16), apple (0.5)

Dinner: Pasta (13) with tomato sauce (3), salad (1)

Total protein: 52.2 grams

3. The more protein the better.

It’s clear from the examples above that to get the recommended amount of protein you don’t need to eat meat or dairy. But if some protein is good for you, maybe a lot is even better? This seems to be the logic of the Atkins diet. If you eat too much protein it’s true that you’ll just pee it out. So maybe you should eat too much protein just to be sure you’re getting enough, and then pee the extra out. Unfortunately, there may be health risks involved in consuming excess protein. There is evidence that your body will increase its excretion of calcium with that protein, which could be damaging to your bones. Excess protein also increases your likelihood of forming kidney stones by 250%. Like all good things, protein is best in moderation.  

4. Your proteins need to be “complete”.

This is a myth that I’d like to address in more detail in a future post, but let me just say here that the concept of “complete proteins” is a little out-dated. To quote the CDC, “In the past, it was thought that these complementary proteins needed to be eaten at the same meal for your body to use them together. Now studies show that your body can combine complementary proteins that are eaten within the same day.”

5. If you lead a lifestyle that requires high protein, such as being an athlete, you can’t be vegan.

Although your average person needs about 50 grams of protein per day, some people, such as athletes, need more protein at certain points in their lives. For instance, when I was preparing for and recovering from surgery I increased my (vegan) protein intake to help my body heal faster. It’s actually pretty trendy for athletes to be vegan, and there are plenty of examples of successful athletes who are vegan. Check out this athlete’s blog. One easy way to boost your protein as a vegan is to drink vegan protein shakes. Another is to snack regularly on nuts. Perhaps the most obvious way is to make sure there are protein-rich elements in every meal (ex, tofu, beans, quinoa). 

Basketball player Montell Owens is vegan

Chia seed pudding

I'm a big fan of tapioca pudding. I don't know why, but I love the texture of the little gelatinous balls in sweet, milky syrup. If you like tapioca pudding then you'll love this recipe: chia seed pudding. Maybe you'll like it even if you don't like tapioca pudding! Before the recipe, a little background on chia seeds for those who are interested.

Chia seeds are little black seeds, about the size of sesame seeds. They come from the chia plant, which is belongs to the mint family. According to Wikipedia, it's been cultivated in the Americas since pre-Columbian times. In case you're wondering, these are the same type of chia seeds as are used to grow the "hair" of Chia Pets.

Chia seeds are very good for you, so I'm told. They've got lots of fibre, omega-3s, calcium, magnesium, and protein. There's evidence that it has a stabilizing effect on blood sugar, which is especially good for people who have diabetes.

Ok, now the recipe. It's really straight-forward. My mum and her partner introduced me to chia seed pudding, and they heard about it from Oh She Glows. All you need for a basic chia seed pudding is a ratio of 3 tbs chia seeds to 1 cup of milk. The milk can be of any kind -- dairy, coconut, soy, almond. Then you can add whatever sweeteners or flavouring you like. It goes in the fridge overnight and then can be enjoyed the next day plain, with fruit, on cereal, or however you see fit. The seeds thicken the milk into a gel over night, reminiscent of tapioca pudding, only with a bit of a crunch.

There aren't exactly a lot of ingredients in this recipe.

In go the chia seeds, and already it's almost done.

I'm a big fan of maple syrup, so I didn't skimp.

And breakfast is ready! :)

Recipe: Chia seed pudding
Serves 2

-1 cup milk (any kind)
-3 tbs chia seeds
-1 tbs liquid sweetener (maple, agave, honey), or to taste
-other flavourings, as desired: ex, vanilla extract, cinnamon, ginger, cocoa, raisins

1. Mix ingredients together in a container.

2. Cover the container and let it sit in the fridge overnight.

3. Eat the pudding as is, on cereal, on fruit salad, or however is desired.

And that's it! Enjoy!


Want to learn more about chia seeds?
-Some suggestions of how to use chia seeds 
-A show-down of flax seeds and chia seeds
-The health benefits of chia seeds