LE SOJA : JE VOUS RASSURE TOUT DE SUITE
Le soja, la graine la plus riche en protéines du règne végétal est aujourd'hui source de méfiance. La teneur en phytoestrogènes et en isoflavones du soja inquiète et vous êtes nombreuses et nombreux à vous demander si vous pouvez consommer du soja sans risque.
Comment est produit le Tofu, ou encore le Tempeh... Et le lait de soja, c'est comme le lait de mammifère ? Quelle quantité de soja consommer pour ne prendre aucun risque pour votre santé ? Toutes les réponses sont dans la vidéo ! Partagez-la sans modération !
Comment est produit le Tofu, ou encore le Tempeh... Et le lait de soja, c'est comme le lait de mammifère ? Quelle quantité de soja consommer pour ne prendre aucun risque pour votre santé ? Toutes les réponses sont dans la vidéo ! Partagez-la sans modération !
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LearningTranscript
00:00 Hi friends, soy has become a product of everyday consumption today.
00:04 I'm going to explain everything about soy.
00:07 Welcome to Jean-Michel Cohen's channel, the channel where we only talk about nutrition and never talk about salads.
00:12 Masterclass, personalized menu, individualized dietary follow-up.
00:18 Visit the website dr.jeanmichelcohen.fr
00:22 In the last 30 or 40 years, we've seen soy appear.
00:26 Be careful, don't confuse it with mangoes, you know, it's the little filament with the ball around it.
00:31 Soy is something else, but it has appeared for about 40 years.
00:35 Very often we talk about it with sushi because we pour soy sauce over it.
00:40 But for some time, with the rise of vegetarianism and vegetalism,
00:45 we started eating tofu, tempeh, all products made with soy.
00:50 So I'm going to explain what it is.
00:52 Soy, you know, is one of the five sacred seeds of Asian countries.
00:57 Rice, wheat, corn, sorghum and soy.
01:00 It was food that brought enough nutrients for these people to live well.
01:04 Soy is grown in temperate areas.
01:07 It needs water, but it also needs heat.
01:09 You can make soy in two ways.
01:11 You can make it biologically or conventionally.
01:14 But you have to remember that most of the time, production is so important
01:17 that there are more conventional than biological.
01:20 And we can even say that soy has been widely modified.
01:24 Almost all of the soy today is genetically transformed soy
01:29 to have an increasingly important production.
01:31 It's not that it's dangerous, but it's not the food we've been eating for centuries and centuries.
01:36 First, we have the soy seeds.
01:38 In fact, soy seeds are what grows, it's a bit like chickpeas.
01:43 They're little seeds, they're dry.
01:45 You can crush them, you can do whatever you want with them.
01:47 You can find them cooked, grilled or germinated.
01:52 Then we have the product we all know best, tofu.
01:55 How do you make tofu?
01:57 You take the seeds, you dip them in water.
01:59 Once you've dipped them in water, you extract the juice.
02:03 It's like milk, soy milk.
02:06 Then you add a thickener to the milk.
02:09 And that's how you get a paste that you can work with to make whatever you want.
02:14 It's a product that's essentially made of soy.
02:16 And then we have soy milk, tempeh, edamame, which are so much consumed.
02:22 That's why I told you it looked a bit like chickpea seeds,
02:26 or peas in a way, because they're the little things you nibble on
02:29 and they bring a certain amount of nutrients.
02:32 We'll talk about that.
02:33 The particularity of soy is its protein content.
02:36 Soy seeds are considered to contain between 35 and 40% protein.
02:41 That's a lot for a food.
02:43 And they're also good quality protein.
02:45 They're one of the few plant foods that you can say is close to a complete protein.
02:50 That's why they're so much used in vegetarianism and vegetarianism.
02:54 Soy contains good quality protein.
02:57 Soy seeds contain about 30 to 40% of glucose,
03:00 while tofu, because of its transformation, only contains 2 to 3% of glucose.
03:06 And soy milk, which hasn't been transformed as much as tofu, contains 3 to 4% of glucose.
03:12 So soy seeds bring a lot of glucose and a lot of protein.
03:16 Soy milk and tofu bring a little less glucose.
03:20 However, if you take the soy flour that we use,
03:24 it can contain up to 20% of glucose.
03:26 You can still find a lot of fiber in soy,
03:29 so it's interesting to consume it in this form.
03:31 25 to 30% fiber for soy seeds,
03:35 much less in soy milk and tofu.
03:38 2 to 3% fiber, a little more in soy flour, we'll see.
03:42 With soy, you know, you can make soy oil.
03:44 In Asian countries, we cook with soy oil.
03:47 In fact, this oil is of rather good quality.
03:50 Soy contains good quality fats,
03:54 especially polyunsaturated fatty acids,
03:56 and especially omega-3 and omega-6,
03:59 so soy is a product with a strong content and good fat content.
04:04 It's in soy oil, of course, that you'll find the most,
04:07 but let's say you'll find a few percent in the soy you consume.
04:12 It's not significant, but it means it's still a good product,
04:15 because between the proteins, the fiber content,
04:17 and the good quality fatty acids,
04:19 the product is interesting,
04:21 and that's why it's so much consumed,
04:23 and that's why it's so much of a service.
04:25 Like in all vegetable producers, because soy is a vegetable producer,
04:28 we'll find vitamins from B-series,
04:31 that is, we'll find folic acid in particular.
04:33 That's why soy could be interesting for pregnant women,
04:36 with the limitations I'll give you in a few moments.
04:39 But we also find in soy vitamin K,
04:41 which is a vitamin that interacts with coagulation,
04:44 so it could be interesting for people who tend to have long and prolonged bleeding.
04:49 Then, like in all these products, we'll find the classic minerals,
04:52 iron, calcium, potassium, magnesium,
04:55 but that's not why we're going to eat them.
04:57 We're now going to tackle the part that interests you the most,
04:59 that is, the problem between soy,
05:02 phytostrogen, and flavonoids.
05:05 There are two aspects to soy.
05:06 The first aspect is that it's a great product.
05:08 It contains very good fats,
05:10 it contains proteins, it contains fibers,
05:12 it doesn't contain too much glucose,
05:14 and it contains a lot of antioxidants,
05:16 particularly isoflavones.
05:18 On the one hand, it's said that too much isoflavone would be toxic to health,
05:23 and on the other hand, a good consumption of isoflavone would be good for health.
05:27 It's really hard to judge,
05:29 because we don't know how much to take.
05:31 In fact, the articles that show that isoflavones would be toxic
05:35 are more important than those that show that they would be good for health.
05:38 So that means that if you eat soy,
05:40 you can't eat only soy.
05:42 So the right diet to consume, at least for isoflavones,
05:45 would be around 100 to 200 grams,
05:49 three or four times a week.
05:51 You can't eat more often.
05:52 So vegetarians and vegetarians who are careful,
05:55 don't eat only soy.
05:56 They take other products, but they don't eat only soy.
06:00 So that's why I'm telling you, the right diet to be calm,
06:02 it doesn't mean that you can't eat a little,
06:04 it's 100 to 200, 150 to 200 grams,
06:06 three to four times a week.
06:08 Beyond that, I can't guarantee that it's toxic,
06:10 but I can't guarantee that it's good for health.
06:12 We've talked a lot about soy,
06:14 about phytostrogens.
06:16 Phytostrogens are hormones
06:18 that look like female hormones,
06:20 and so we said that phytostrogens would be dangerous.
06:24 Why?
06:25 In people who secrete a lot of estrogen because it would be too much,
06:29 or in people who are threatened by estrogen.
06:32 For people who already take estrogen,
06:34 it's people who are under hormones.
06:36 For example, I take the pill with estrogen inside.
06:39 Am I allowed to eat soy?
06:41 The answer is yes.
06:42 The relationship has not been clearly defined.
06:44 In the same way, we thought that excess soy
06:47 could cause breast cancer.
06:49 It's a relationship that exists.
06:51 It has not been scientifically proven to this day.
06:53 So we can reason by absurdity
06:55 and say that since it contains phytostrogens,
06:57 it would be dangerous,
06:58 especially if it's breast cancer that is estrogen-dependent.
07:01 But we don't have a scientific relationship.
07:03 This means that this reputation around soy
07:06 may be true, but we can't guarantee it.
07:08 So it means that it doesn't exclude consuming soy
07:12 when you take the pill.
07:14 The second relationship is menopause.
07:17 At the limit, in menopause, there is a depletion of estrogen.
07:20 So should we take or not estrogen?
07:22 In general, no, but we come back to the same situation
07:24 as in breast cancer.
07:25 We don't have a real relationship between one and the other.
07:28 So, in conclusion, we should eat it in a moderate way.
07:31 The third thing is people who are under treatment
07:36 for breast cancer.
07:37 And for breast cancer, I would say that
07:40 we don't need soy to live.
07:42 So in this case, I prefer,
07:44 in the uncertainty in which we are at the moment,
07:46 I prefer a complete abstention.
07:48 In all cases, remember that moderate consumption,
07:51 but it's almost a nutrition lesson,
07:52 what I'm giving you,
07:53 is that moderate consumption of soy is a very good thing.
07:56 Excessive consumption of soy will be a bad thing.
07:58 The only thing I could exclude from soy consumption
08:02 is in the case of breast cancer.
08:04 Not because it's dangerous, but because I'm not sure.
08:06 A few questions you might have wanted me to answer.
08:08 One, does soy make you fat?
08:10 No, but if you consume too much of it
08:13 and if you consume it in another form than the natural form,
08:16 in particular soy sauce,
08:17 you have a very excessive consumption of salt
08:19 and you would have a retention of water and it would make you fat.
08:21 But soy itself, no.
08:23 Second question, is soy good for your heart health?
08:25 That's almost the answer to the first question.
08:27 If it's soy sauce, it makes you put too much salt in it,
08:29 so it's not good.
08:30 If it's natural soy, no,
08:32 it doesn't affect your heart health.
08:33 Can soy be consumed by people who are allergic to vegetables?
08:36 No, if you're allergic,
08:38 the best treatment for allergies is excretion, so no.
08:41 Is soy a good source of plant protein?
08:44 Yes, absolutely.
08:45 Soy is the protein that is closest to the pruss of a complete protein.
08:50 So yes, soy is a good plant protein.
08:53 What is the difference between tofu and soy milk?
08:55 Tofu is made from soy milk
08:58 and so we've transformed it a bit
09:00 to be able to manipulate it and make a paste out of it.
09:04 Soy milk is simply the extraction of soy juice.
09:08 Are soy yogurts the same as traditional yogurts?
09:12 No, soy yogurts are made from soy juice,
09:16 which we shouldn't call soy milk,
09:18 and so they don't contain the same nutrients
09:20 as yogurts from goat, sheep or cow,
09:24 which are much more complete foods.
09:26 Is it dangerous to eat too much soy?
09:29 Yes, I would say that like all foods,
09:31 you can't eat too much soy.
09:33 If you eat too much soy,
09:34 you have uncertainties about the relationship
09:36 with the secretion of female hormones,
09:38 so it is advisable to have a reasonable diet.
09:41 I hope you found this video interesting.
09:43 You learned a lot about soy.
09:45 If you liked it, like it, share it,
09:47 subscribe, leave comments,
09:49 suggestions for videos.
09:51 See you soon, my friends!
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