Vegan Nutrition with Jill Nussinow, MS, RD

Jill Nussinow is a Registered Dietitian, culinary educator, cookbook author, speaker and consultant and all around proponent of a plant-based diet. She teaches vegetarian and vegan cooking at Santa Rosa Junior College in California and other places around the US. She has a son who is almost 15. One of her greatest joys is sharing her enthusiasm for vegetables and pressure cooking with anyone who will listen.

There is increasing negative press about soy lately, and I am concerned about myself and my 2 and a half year old daughters. We try to only consume organic soy, so hexane isn't my worry. Phytoestrogens are. How much soy is too much?

I have been a vegetarian for many years (for health, no philosophical reasons) but am now spooked about soy. Hypothyroidism seems to be all around me. I just want to know what to eat. Being 55 it is important to keep optimum health, especially during menopause. How does one resolve all the conflicting opinions on nutrition. What do you think about the burgeoning soy controversy? Is it safe?

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I honestly don't think that anyone knows the "real" truth about eating soy but my training and intuition tell me that eating organic soy foods in their whole form, in limited amounts, is OK for most people. Some people may not tolerate soy at all or may be advised to avoid it because of the phytoestrogens and the possible link to cancer promotion or hypothyroidism.

If you do eat soy, as I do, eat it a few times a week in modest amounts. The best soy choices are edamame, green soybeans, and tempeh which contains whole beans, with their fiber and nutrients intact, and it is fermented which aids in digestion. Miso, tamari and natto are also good sources of fermented soy but miso and tamari are very high in sodium so use them sparingly. I believe that natto is an acquired taste, and I don't care for it., When eating tofu, limit your servings to 4 to 8 ounces. And don't guzzle the soy milk: a serving or two a day may be enough.

Soy, just like other foods, is best when it is processed least. Avoid regularly consuming processed soy foods such as soy protein isolates, "fake" meats, protein powders and other products containing processed soy such as energy or power bars or drinks.

Another way to potentially mitigate any effects that soy might cause is by consuming a highly nutritious diet that contains sea, and land, vegetables regularly. In Japan, they eat sea vegetables such as nori, kelp, arame and kombu almost daily, which provides high amounts of naturally occurring minerals, especially iodine which may help regulate thyroid function.

Relying on processed soy foods for the bulk of your diet is not a good idea. As a Registered Dietitian I cannot embrace recommending a steady diet of soy "hot dogs", burgers and faux meat, while it's easy to suggest eating dishes such as tempeh stir-fry with lots of vegetables, baked Tofu Italiano and edamame salad. The principles of moderation and variety still hold, as well as choosing foods in their most natural state.

Visit Jill's website TheVeggieQueen.com and her blog theveggiequeen.blogspot.com.

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Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
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