IS SOY HEALTHY? NUTRITION Q&A WITH A REGISTERED DIETITIAN

IS SOY HEALTHY? NUTRITION Q&A WITH A REGISTERED DIETITIAN

November 5, 2019 9 By William Morgan


hi everyone welcome to tasting to thrive
my name is Lauren and I’m a plant based
registered dietitian with a Masters of
Public Health in nutrition and dietetics
I asked you on Instagram to share with
me your most common nutrition questions
and today I will be answering them for
you if you have any questions further to
this video don’t forget to leave them in
the comments down below and also don’t
forget to subscribe and like this video
because it really supports my channel if
you want to follow me on instagram my
handle is at tasting to thrive
underscore Rd and there I share
nutrition recipes nutrition tips and
other lifestyle things okay now let’s
just go ahead and get started the first
question that I’m going to be answering
today is what were some of my go to
meals when I was living in a dorm room
and going to college so I’m going to
answer this in two parts when I was
going to college and living in a dorm
room I had access to a mini-fridge and a
microwave and I also bought a kettle and
a little mini blender both of which all
we’ve linked down below so a lot of my
meals focused around what I could make
with these three kind of kitchen
appliances I also had access to a dorm
dining hall but that was only open for
certain hours of the day so I wanted to
make sure that I was able to have snacks
breakfasts and things like that whenever
I wanted so one of the biggest things
that I did was I stocked up on frozen
fruit fresh fruit nuts seeds and snacks
it made a lot of fruit smoothies with
also spinach and hemp hearts chia seeds
flax seeds nut butter things like that
that I could have for a morning smoothie
and I actually have a breakfast smoothie
recipe and another one of my videos
which I’ll have linked down below my
go-to for snacks was hummus with veggies
and crackers I also had a lot of nut
butter with fruit and bread things like
that and I also would keep ramen packs
room and I would eat them with boiling
water and I would add frozen veggies
into that too if I missed the
dining-hall
dinner or something like that my biggest
tip is to make sure that you’re stocked
up on really delicious snacks so things
like hummus nut butter fruits vegetables
crackers breads things like that and
also convenience bars if you don’t have
time to make your own energy balls or
something like that that you can bring
with you to class in terms of what I was
going to college and living in a house
as my friends I relied really heavily on
soups stir fries and nourish bowls I was
prepared for this by not prepping the
entire meal for the duration of the week
but instead prepping the separate
components that I could use in different
meals throughout the week so what I mean
by this is roasting sweet potato and
chick peas on a Sunday that I knew I
could use a nourish pulse or at the
entire week cooking a pot of brown rice
or quinoa that I could add into these
bowls but could also add into soups and
stir fries and things like that I also
made sure that I had tons of frozen
fruits and vegetables stocked up as
those are just as nutritious as fresh
and are often more convenient and less
expensive for every single day
essentially during my undergraduate
career I basically ate a nourish bull
that had roasted sweet potato roasted
chickpeas spinach and either brown rice
or quinoa with a tahini lemon and maple
syrup drizzle and that was perfect for
me because I never really got tired of
it because I was able to change up the
spices sometimes I would use cinnamon
sometimes I would use garlic powder
smoked paprika things like that and it
didn’t need to be heated up so I didn’t
need to go off and find a microwave in
the middle of the day or at the library
something like that so that was a really
convenient food option for me I also
made sure that I was always stocked up
on fruits and vegetables because those
are some of the most convenient food
when I got home at the end of the day I
always wanted something really quick and
easy that I could throw together so I
relied on soup stir-fries curries chana
masala things like that and I always
cooked for two or three days rather than
just that meal
I was eating so I knew that the next
night I would have dinner as well or
lunch for the next day the second
question that I’m going to answer that
is such a common question it deserves
its own video is is soy dangerous now
like I said I am going to make an entire
video on this topic because I get this
question so often it’s probably one of
my most asked questions my clients and
people on Instagram but the short answer
is no there is no good scientific
evidence based research that shows that
soy at a normal consumption level of one
to three servings per day is harmful for
our health
soy at one to three servings per day for
both men and women can be extremely
healthy in reducing LDL cholesterol
which is kind of our bad cholesterol and
also decreases risk of developing breast
cancer in women and prostate cancer in
men the studies that showed that soy
consumption were bad for us we’re done
on two men both of which consumed almost
all of their calories per day in soy
products so one of the men consumed 14
to 20 servings of soy products per day
and the other man consumed his entire
calorie consumption per day in soy they
did have adverse effects that then when
they brought down their intake to the
normal 1 to 3 servings per day all of
their adverse effects went away and they
were healthy again because of this I do
recommend soy consumption of 1 to 3
servings per day if you like it and this
can be done in tofu tempeh edamame and
soy milk the next question is is two
tablespoons of nut butter per day
healthy so my first thing with this is I
am NOT able to tell you exactly what is
healthy for your body you have to be the
designer of that so what I mean by that
is there is absolutely no way that I am
able to give you advice like that over
the internet because I don’t know why
you’re eating day in and day
I don’t know what your regular eating
patters are only you know when you are
hungry and when you are full I would
never tell someone to eat less food if
they are hungry so if you eat one
tablespoon of nut butter and you’re
fighting yourself still hungry
absolutely have another tablespoon of
nut butter nuts and seeds are some of
the healthiest food that we can be
consuming so definitely do not shy away
as someone who practices intuitive
eating myself and who promotes intuitive
eating in my clients I like to say that
you need to listen to your own body and
what your body is telling you if you are
hungry you need to be eating more and
it’s important for us to listen to what
our body is telling us that it wants us
to eat I also got this question about
pasta it’s pasta healthy there’s
absolutely no reason to be scared of
pasta
we’ve demonized carbs in this day and
age and that is so dangerous if our
bodies are telling us that we are
craving pasta then eat it there’s
absolutely nothing inherently bad about
pasta if you want to have something
that’s a bit higher in fiber and might
keep you fuller for longer try going for
a whole-wheat pasta or even a brown rice
pasta something like that but if you’re
craving white pasta then just have the
white pasta when we start to demonize
certain foods it actually creates in our
brain a craving more for it so if you go
and tell yourself I’m never allowed to
eat pasta again then we’ll start to
crave it and that can actually lead us
to want it more and create really
unhealthy habits around food pasta can
be a great source of nutrients and carbs
and especially if we’re eating it with
some protein so something like beans or
lentils even tofu things like that and
if we’re throwing in a few vegetables a
really great tomato sauce something like
that then it can be a really nourishing
meal for both your body and your soul
but again if you’re craving white pasta
with some plain sauce then go for it
enjoy it and move on the next question
is about quick and simple breakfast
ideas and for this one I’m just going to
leave a link down below because I shared
three easy
plant-based breakfast recipes in my
previous YouTube video someone messaged
me and said I’m constantly tired
recently and I follow a whole food
plant-based diet is there something that
I’m doing wrong what I would say is
please go to your physician or
registered dietitian and ask them to get
your blood test done to make sure that
you are not deficient in any vitamins or
minerals I would also say to make sure
that you are eating enough when you are
following the Whole Foods plant-based
diet it oftentimes is lower in calories
than a diet that’s high in animal-based
products this can mean that you may not
be eating enough to give you the energy
that you need to get through the day it
can be hard to get accustomed to eating
a bigger quantity of food but I
encourage you to listen to your body
eat when you’re hungry and stop when
you’re full and try to incorporate some
more snacks if you’re finding yourself
hungry or more often I would also say to
make sure that you are getting a good
vitamin b12 supplement because that can
really affect your energy levels as well
all in all you should definitely go talk
to your physician or your registered
dietitian as they can work more closely
with you to pinpoint exactly what might
be the problem someone asked what is the
number one food that you would recommend
someone incorporate in their diet and
this is such a hard question this is
hard because I don’t know you and I
don’t know the types of food that you
are already eating and I don’t really
believe that there’s one food that every
single person should be eating I do
believe though that many of us could
probably benefit from having more
vegetables and fruit in our eating
pattern and specifically I think greens
are really nutrient dense foods so many
of us probably don’t get enough of the
most important thing when incorporating
more vegetables and fruit into our diet
is to make sure we’re enjoying it now I
am someone that absolutely loves kale
but there are so many people that I’ve
tried roasting kales they’ve tried
blending kale putting it in soups and
curries and they still absolutely hate
it because of that you should not be
eating kale if you hate it there are so
many vegetables and fruits out there
that you can enjoy and indulge in that
you don’t need to be eating
anything that doesn’t excite you and you
don’t love adding to your diet I always
say that the most nutritious vegetables
and fruits are the ones that we are
going to be eating most often if you buy
a ton of different types of vegetables
but you don’t like any of them chances
are you’re not going to actually use
them because of this try and stock up on
the vegetables and fruits that you do
enjoy and try incorporating them in your
diet in new ways don’t be afraid to rely
on frozen vegetables and fruit either as
they can be just as nutrient-dense as
they’re often picked and frozen at the
peak of their ripeness and there are a
lot of the times less expensive and
easier to prepare as they’re already
chopped and things like that for you I
also got a bunch of questions asking
about my specific path to becoming a
registered dietician and starting my own
private practice and I think I’m going
to save that for its own video because I
could go on for a little while about
that so leave me a comment down below
letting me know if that’s something that
you’re interested in watching ok last
question that I’m going to be answering
and this encompasses a few different
questions that I got if do I count
calories and macros and the answer is
absolutely not I used to be someone who
used the apps like My Fitness Pal and
things like that to count the calories
that I would eat in a day and I found
that it really kind of brought up
disordered behaviors trying to restrict
the amount of calories that I was eating
and I was not listening to my body
whatsoever
instead I really encourage people to
listen to their bodies listen to your
hunger cues when you’re hungry when
you’re full and what your body is
telling you that it wants if you’re
craving pizza with a side salad great
have that if you’re craving mac and
cheese great have that if you’re craving
a really beautiful fruit smoothie then
have that if you’re craving a portable
house that if you’re craving a cookie
habit all of these foods are meant to be
enjoyed and meant to
beehad we need to tune into our bodies
and listen to what they’re telling us
our bodies are much smarter than we are
and the problem is when we start
counting calories and counting macros it
takes us away from listening to what our
internal body cues are telling us and
instead is going from a number that
we’ve pretty much pulled out of nowhere
that says what we should be eating and
what should make us feel full and
satisfied and happy to reach a specific
goal when we count calories or macros
instead of listening to our bodies it
brings this arbitrary number that we’ve
maybe calculated on the internet or even
a professional isn’t going to be able to
tell you exactly what your body needs
only your body can do that so I
encourage you to listen to your body and
listen to what your body is telling you
and follow those cues it can be hard at
the beginning but I can do another video
on this if you want just leave me a
comment down below letting me know I
think I’m going to wrap it up here I’m
sorry I didn’t get to all of the
questions but I will definitely be doing
another one of these please give me a
thumbs up if you would like me to do
another nutrition Q&A and don’t forget
to subscribe as it really supports my
channel okay I’ll see you guys next time
bye