Skinny Bitch_ Ultimate Everyday Cookbook - Kim Barnouin [21]
THE SKINNY: SOY
The Balancing Act of Soy
Soy has such a mixed rap. With the rise of the plant-based diet, activists across the country have been quick to take a side, either bashing it or putting it on a pedestal. Where’s a bitch to find the truth among all the hype?
The simple truth is that, when eaten in moderation, soy is a great alternative for those who are lactose-intolerant or skipping dairy for their own cause. Just ask the millions of people who love it right up.
Benefits of Soy
Low in fat and cholesterol and high in protein and fiber, soy is believed by many to be linked to the prevention of cancer. In 1999, the FDA authorized companies to label foods containing soy protein for their ability to reduce the risk of coronary heart disease, the number one cause of death in the U.S.74
THE SKINNY: DAIRY MILK
Yummy Dairy-Free Milk Substitutes
Milk doesn’t do every body good. For the more than thirty million Americans who are lactose-intolerant, it’s like a big glass of toxic. Not even David Beckham’s rock-hard abs and five o’clock shadow could get us to nod our heads at those Got Milk? campaigns. But they sure make us smile.
Lactose intolerance is no funny business. It is the body’s inability to digest a sugar called lactos that is found in milk and other dairy products. Why do some people’s bodies drink it right up and others reject it? The problem is due to a deficiency of lactase, the enzyme responsible for breaking down lactose into simple sugars to be absorbed into the bloodstream. An intolerance results in all sorts of nasty gastrointestinal problems when milk or milk products are ingested. 78
Things to Consider with Soy
MODERATION IS KEY: Like anything in life, less is always more. Be smart and don’t replace your entire diet with soy products. Duh. Research has shown that soy foods can lower a woman’s chances of cancer recurrence and morbidity.75 Just practice some self-control and soy will offer many healthy benefits.
SAY NO TO GMO: Since the introduction of soy into the U.S., 91 percent of soy crops are now genetically modified to make them resistant to the toxic effects of weed killers. Experiments on these genetically modified (GMO) beans have shown the gene to cause gradual organ failure and immune system damage.76 Avoid GMOs by eating less-processed foods, checking labels carefully, and only purchasing those which contain organic soy ingredients.
EAT A VARIED DIET: Balance is key. The haters of soy like to cause controversy over the high amount of phytates in soybeans. Phytates are chemicals that have been shown to reduce the body’s absorption of calcium, magnesium, copper, iron, and zinc. Like many other plant foods, soybeans and unfermented soy milk are rich in phytates. But the phytate levels in a serving or two of soy a day are not high enough to interrupt mineral absorption. Secondly, the fermentation process employed to make tempeh, miso, and many other soy foods reduces the phytates to about a third of their original level.77 By eating a well-balanced diet of soy products combined with a variety of vegetables, leafy greens, legumes, nuts, and whole grains, your body will do the rest. It’s as simple as your (vitamin) ABCs.
Of course, an intolerance to cow’s milk doesn’t only apply to those with a lactose allergy. Some people just have an intolerance to dairy because of what it stands for—the mistreatment and slaughter of animals.
But just because you don’t “got milk,” doesn’t mean you can’t enjoy the same things dairy drinkers do. There are a handful of options below that still deliver your body wonderful nutrients, with no cholesterol or casein, and very little fat. Drink up.
SOY MILK
A great substitute for milk in cereals, oatmeal, and tea, soy milk is the most common dairy substitute available. A sign of the times, you