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Can a Vegan Diet be Balanced Effectively without Soy?
Table of Contents
1. Soy Allergy
Allergy, according to information on the website of The American Academy of Allergy Asthma and Immunology, is an unwanted response of the body to certain allergens (mostly proteins) that is caused by an overreaction of the immune system, most often involving IgE antibodies. Allergy is not an intolerance. Although the latter may have very similar symptoms, its underlying is not immune system reactions but an abnormality of the digestive system, e.g. deficiency of enzymes. Soy allergy affects up to 14% of children with cow's milk allergy. Fortunately, it is often temporary and tolerance for the product increases with age. The absence of allergies in childhood does not mean that no allergies will occur later in life. According to the research of T. A. Kamdar and colleagues, soy is a common cause of allergic reactions that occur for the first time in adulthood, immediately after shellfish and fish. Several allergenic proteins in soy have been identified, which are responsible for unwanted reactions. In most people, soy lecithin or soy oil do not cause allergic reactions. The most effective method of preventing allergies is to avoid soy and products that contain it. According to the Regulation of the European Parliament and of the Council (EU) No 1169/2011, allergens, including soy, must be clearly distinguished from other ingredients on labels in the list of ingredients, for example by using underlining or font. Allergic individuals should carefully read labels, as soy may be present in products where it is not suspected, such as baked goods.2. Soy in a vegan diet
Soy plays a significant role in a vegan diet, mainly due to its high-quality protein. It is a crucial component in meat alternatives. Soy provides significant amounts of protein compared to other vegetables - up to 34 g per 100 g. It is a protein with a very high nutritional value, almost the same as egg protein. Its quality can be measured through the PDCAAS method, which considers the composition and digestibility of amino acids. In this method, the body is compared to a heavy amino acid content, with the magnesium content in the etheric protein reduced. A result of less than 1 means that the protein will not be fully utilized by the body. The value for soy is 0.91 or slightly more, depending on the source. Soy is also a source of calcium, magnesium, iron, and potassium. In 100 g of soy, one can find 240 mg of calcium, 216 mg of magnesium, 8.9 mg of iron, and 2132 mg of potassium.3. How to substitute soy in a vegan diet
If you exclude soy from your diet, consider other plant-based sources with similar protein, calcium, and iron content.4. A protein substance
Products with the highest PDCAAS value are shown in the table. Table 1. Soy has the highest PDCAAS value among plant products with the PDCAAS value, but all plant products contain limiting amino acids. In legumes, methionine is the limiting amino acid, while in cereal products, lysine is the limiting amino acid. Combining different plant proteins in the diet increases the chance of providing a complete set of amino acids. Table 2 contains the protein content in legumes and cereals. Rice quinoa is a particularly valuable product due to its high PDCAAS value and high protein content.5. Rice-based pseudocereal rich in high-quality protein
This plant provides high-quality protein that can compete with animal protein. It contains all necessary amino acids in quantities similar to FAO recommendations. This is a significant deviation from conventional grains, as it is close to the nutritional value of legumes. However, due to the presence of anti-nutritive compounds such as phytic acid, protein intake among vegans may be less efficient than among people who consume animal protein. Similarly, iron intake may be less efficient.6. This metal is iron
Owing to the lower bioavailability of iron from plant-based products, J. R. Hunt recommends increasing the recommended daily intake of this nutrient for vegetarian eaters by up to 80%, in comparison to the recommendations for meat-eaters. It is worth noting that even 100 grams of quinoa can provide 4.9 mg of iron, which, although less than in other products such as soybeans, still meets half of the daily requirement for this nutrient for men. The recommended daily intake is 10 mg for men and 18 mg for menstruating women. In Table 3, information on other good plant-based sources of iron is provided. For those looking to meet their daily iron needs, it is worth noting that consuming products containing iron in combination with coffee, tea, or cocoa can hinder its absorption.7. Calcium is what it is
Soy contains a significant amount of calcium. Fortunately, it is not the only plant-based product that contains this component. Table 4 presents the calcium content in selected products.8. Item
Soybeans are also a superb source of magnesium and potassium, but vegetarian diets, which include soybeans or not, are typically rich in both elements. A vegetarian diet without soybean should be rich in vegetables, especially legumes, nuts and seeds, as well as cereals, preferably whole grain. To provide all the essential amino acids, it is necessary to diversify the diet as much as possible and use all the products available.9. Omega-3 and omega-6 fatty acids
Due to the absence of fish and marine products in the vegan diet, the body receives fewer omega-3 fatty acids. Unsaturated fatty acids such as alpha-linolenic acid (ALA) are converted in the human body to EPA (eicosapentaenoic acid), but not enough for DHA (docosahexaenoic acid). Therefore, it is assumed that DHA should be provided through diet. The main source of DHA is fish. Therefore, it is advisable to consider supplementation with this acid with the support of a nutritionist. A good alternative to fish is oil from microalgae, but there are no specific recommendations on this topic. However, it is definitely necessary to ensure adequate provision of ALA in the diet, which is found in plant oils, particularly in linseed oil.10. Cobalamin, also known as Vitamin B12
Typically, plant-based products do not contain vitamin B12. Therefore, it is necessary to regularly monitor blood levels of vitamin B12 and provide appropriate supplementation after prior consultation with your doctor.11. Vitamin D and its derivatives
It is recommended that the entire Polish population consider Vitamin D supplementation. Individuals aged 19 to 60 are advised to supplement with 800-2000 IU per annum, contingent on sun exposure and co-occurring ailments. As observed, a vegan diet devoid of soy is feasible and uncomplicated to implement, provided variety and adequate quantities of products are maintained.
