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 !
Category
📚
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!
09:53 [Music]
09:59 [Music]
10:03 [Music]
10:06 [Music]
10:09 [BLANK_AUDIO]