“Beans, Beans, They’re Good for Your Heart…” Are They Really?????
WOD, 10/28/09:
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (sub 2 pull-ups, 2 ring dips/4 box dips if you cannot do a muscle-up)
4 Handstand Push-ups (sub box HSPUs or shoulder press if you cannot do a HSPU)
8 2-Pood Kettlebell swings
Many of you have successfully been implementing the Paleo diet into your daily routines. Kelly, DP, and I are THRILLED with the way that many of you have been looking and performing. During the burpee thruster WOD yesterday, I noticed many of you struggling to keep your pants from falling off! You know what that means…TIME TO REWARD YOUR LEAN BODIES WITH NEW CLOTHES!
Many people have questioned me about the consumption of legumes, specifically soy. Here is an article taken from http://www.healingdaily.com/detoxification-diet/soy.htm about the dangers of soy consumption. Even if you don’t want to read the whole article (it is a little “scientific” at points), read underneath the last subheading.
Is soy healthy?
Soy is not the health food that you think it is.
| From tofu and tacos to baby formula and burgers, soy products have swept the nation as a healthy source of protein, with a reputation for being all natural and good for you. New studies have however raised questions over whether the ingredients in soy might increase the risk of breast cancer in some women, affect brain function in men and lead to hidden developmental ab-normalities in infants. |
|
The core of their concerns rests with the chemical makeup of soy: in addition to all the nutrients and protein, soy contains a natural chemical that mimics estrogen, the female hormone. Some studies in animals show that this chemical can alter sexual development. And in fact, 2 glasses of soy milk/day, over the course of one month, contain enough of the chemical to change the timing of a woman’s menstrual cycle.
Isoflavones in soybeans
Soybeans contain an impressive array of phytochemicals (biologically active components derived from plants), the most interesting of which are known as isoflavones. Isoflavones are the compounds which are being studied in relation to the relief of certain menopausal symptoms, cancer prevention, slowing or reversing osteoporosis and reducing the risk of heart disease.
Soy critics point to the fact that soybeans, as provided by nature, are not suitable for human consumption. Only after fermentation for some time, or extensive processing, including chemical extractions and high temperatures, are the beans, or the soy protein isolate, suitable for digestion when eaten.
Soybeans also reportedly contain an anti-nutrient called “phytic acid”, which all beans do. However, soybeans have higher levels of phytic acid than any other legume. Phytic acid may block the absorption of certain minerals, including magnesium, calcium, iron and zinc. Epidemiological studies have shown that people in 3rd World Countries who have high consumption of grains and soy also commonly have deficiencies in these minerals. It must also be noted that this may be of particular concern with regard to babies who are using soy-based infant formulas.
Soy – more negatives than positives
I feel the positive aspects of the soybean are overshadowed by their potential for harm. Soybeans in fact contain a large number of dangerous substances. We already mentionned “phytic acid”, also called “phytates”. This organic acid is present in the bran or hulls of all seeds and legumes, but none have the high level of phytates which soybeans do. Phytic acid blocks the body’s uptake of essential minerals like magnesium, calcium, iron and especially zinc. Adding to the high phytate problem, soybeans are highly resistant to phytate-reducing techniques, such as long, slow cooking.
Soybeans also contain potent enzyme-inhibitors. These inhibitors block uptake of trypsin and other enzymes which the body needs for protein digestion. Normal cooking does not de-activate these harmful antinutrients, which can cause serious gastric distress, reduced protein digestion and can lead to chronic deficiencies in amino acid uptake.
In addition, soybeans also contain hemagglutinin, a clot-promoting substance which causes red blood cells to clump together. These clustered blood cells cannot properly absorb oxygen for distribution to the body’s tissues, and are unable to help in maintaining good cardiac health.
Hemagglutinin and trypsin inhibitors are both “growth depressant” substances. Although the act of fermenting soybeans does de-activate both hemagglutinin and trypsin inhibitors, cooking and precipitation do not. Although these enzyme inhibitors are found in reduced levels within precipitated soy products like tofu, they are not completely eliminated. For this reason, if you are going to consume soy, I would recommend limiting your soy use to fermented products only, like tempeh or miso.
Only after a long period of fermentation (as occurs in the creation of miso or tempeh) are the antinutrient and phytate levels of soybeans reduced, making their nourishment available to the human digestive system. The high level of harmful substances remaining in precipitated soy products leaves their nutritional value questionable at best, and potentially harmful.
Now, I know that some of you may disagree with this. For every article you find Online against soy, there is a pro-soy article to counteract it. If you want further info regarding soy, go to www.robbwolf.com. I have found Wolf to be helpful in all areas of nutrition.
Mike T. and Lisa getting their burpee-box jumps on during today's WOD
Carb Boy rowed 52 calories in the first round of today's WOD!!!
Stacy is a double under NINJA...no joke..watch out!
Chris and Dave workin it out!
Don and Wendy sweatin' it OUT...
Jacob and his 6:30 am "Angels" go over skill work
and how could they ever resist him??!!!
Leave a reply
22 Responses for “Beans, Beans, They’re Good for Your Heart…” Are They Really?????
-
Mike M:
October 28, 2009 04:55 amCan we gather, then, that soy taken in moderate amounts is not too bad? For example, let's pretend I went to the grocery store the other morning and happened across a package of protein shakes, call it Myoplex. This myoplex contains "soy protein". If i'm only having one of these every 2 days or so, no worries right? I mean, I'm not going to be going through Noelle's underwear draw looking for chest support… right?
Understanding the benefits of naturally available protein in foods, when looking for a quickie… whey protein?
-
LP:
October 28, 2009 05:31 amOkay Dylan,
Vegetarians are tough…we all need protein for muscle development and hormonal balance, but you guys are so limited in sources of protein. I am not saying that you are "doomed," but lack of a proper source of protein can slow your athletic progress. You mention that you are "almost vegan." Will you eat eggs? In addition, the lesser of the evil (soy) are tempeh and miso. They are so fermented that they are less detrimental to your digestive system, cardio vascular health, and do not block the absorption of essential minerals. For how long have you been a vegetarian? What made you decide to do it?
-
LP:
October 28, 2009 05:46 am
Mike,
I'd view soy the same way we view gluten (gluten is more Satanic though). We know it is bad for us so we avoid it. Does that mean that I never cheat and ingest gluten? Once in awhile, I'll have a beer. And once in a GREAT while pizza. It's not gonna kill me (maybe it will….) Would I do this every two days…NO. You've already bought the Myoplex, so use it sparingly. But, I wouldn't buy it again. As far is whey is concerned, I know that you are allowed to use it moderately on Paleo, but I have to research exactly how much. I just prefer solid sources of protein…steaks, turkey, chicken…they fill me…keep me full for awhile. I tend to "over-do it" when I am on a liquid diet.
-
Sonny:
October 28, 2009 06:02 amMike,
There are protein shakes that don't have soy in them, walmart has a 2 pound can of whey protein for like $15. Jacob is da man!
-
Lizzz:
October 28, 2009 06:52 amYou defiantly do not want to include a lot of soy in your diet. Try to eat a whole food vegan diet. It is actually quite easy to get enough protein on a vegan diet. I can also guarantee that no one has ever met an individual who was protein deficient unless they were also suffering from a SEVERE caloric deficiency. A variety of green leafy vegetables (spinach, kale, collards, arugula, chard, watercress, etc) actually contain all of the essential amino acids in a form that is very readily assimilated by our bodies. In addition to supplying us with loads of vitamins and minerals, including calcium, magnesium and iron. Hemp seeds are a nutritional powerhouse, they are also a complete protein source and contain an ideal ratio of omega3- 6 fatty acids. Other seeds and nuts, especially pumpkin seeds (which have the same protein levels as ground turkey, with less fat), chai seeds, seasame, sunflower, flax etc are all good to include. Millet, amaranth and quinoa are good gluten free grains to include occasionally. Also, chlorella, blue green algae and spirulina are great protein sources as well as numerous other micro nutrients.Try to eat as much raw food as you can!!!!! The China Study is a really good book, it compares different diets throughout the world. It is a thirty year nutritional study that links excessive animal protein consumption to NUMEROUS diseases. I could go on and on but I will stop. Here is a list of some very successful vegan athletes, who are clearly thriving on their diet. http://www.veganathlete.com/vegan_vegetarian_athl… If you look around on that link that talks about the dangers of soy you'll notice that the healing diet that they promote has no mention of any animal protein at all. I am not posting to challenge the paleo diet in any way. I do think it is a good way for meat eaters to eat. But I do not believe that there is just one way that is right for everyone to eat. Everyone is different and we will each thrive on different ways of eating! To each his own!!
-
Blanco:
October 28, 2009 07:28 amMike,
I know a decent amount about protiens, specificailly whey (I know its a strange). Anyway, I've been doing Paleo for about 7 weeks now. Before that I ate healthy (granted I ate gluten). This included me drinking 2 whey protein shakes a day. While I've cut back to 1 shake a day (sorry I love my shakes) I personally believe that its ok to take in additional sources of protein, lets face it sometimes you're on the run and the easiest thing to do is to down a protein shake. Protein shakes have good sources of BCAA amino acids as well as others. Here are some of the amino acids and the benefits….
-L-IsoLeucine which hepls maintiain nitrogen levels in adults
-L-valine which benefits the immune system and is essential for muscle tissue repair and muscle metabolism, and also increases exercise endurance.
-L-arginine which reduces accumualtion of compounds such as ammonia and plasma lactate, byproducts of physical exercise (basically the soreness you experience after a tough workout). L-arginine also converts in to nitric acid which promotes better blood circulation. (main ingredient in viagra)
I think you get the point. Mike, there are several types of proteins out there, you could look at egg protien, or even gluten free whey. It all depends on what you're looking for. Hope this helps.
-
Mike M:
October 28, 2009 07:45 am
Thanks for the responses…
Blanco: any recommendation on brands/flavors/etc? What about protein/serving targets? 20g? less, more?
LP: for that once in a GREAT while, we should have a pizza party at SCF… you know, like Planet Fatness has bagel Tuesdays and Pizza Wednesdays… HA!!
-
Thais:
October 28, 2009 08:32 amLP, thanks for posting this! Steamed edamame in a bag is – now WAS
, one of my FAVORITE snacks, when I'm stressing. It's one of those foods that fills you and gives you something to do with your hands. I figured I was Paleo safe because it was GREEN! Oh, how naive of me!Thanks for the information!
-
LP:
October 28, 2009 09:08 am
Thanks Liz and Blanco! I knew Liz would come through with her plethora of vegan intelligence and Blanco with his in the field of protein.
-
Dylan Minter:
October 28, 2009 09:09 amLP: No eggs for me (up until recently I would eat brownies, cookies, and other products with eggs). No dairy for the most part either (cheese pizza on occasion).
I have been a veggie for about 13.5 years and it's for moral reasons so meat is out of the question for me.
Liz: Thanks for the info!
In the last few months I have dramatically changed my diet. Before I would eat 2 packs of Ramen noodles with a pound of broccoli, carrots, and cabbage. Then top it off with an entire load of Italian bread and a gallon of water.
Unfortunately I don't think I have changed it the right way yet. I have cut out as many starch carbs as I can but have not replaced them with enough "filling" food, so I am always hungry.
So I guess I'm trying to say I am open to any suggestions of healthy veggie foods that can fill me up.
-
Dylan Minter:
October 28, 2009 09:18 am
Thais: Damn that reminds me I have 2 bags of edamame in my freezer! I will not enjoy them as I eat them now.
Side note, I just updated the size of the box where you type your comments. This work better for everyone?
-
LP:
October 28, 2009 09:19 am
Dylan,
Glad you cut out the Ramen Noodles (I had a college diet very similar)! I only asked to see that it was for moral reasons. I have trained vegetarians that were new converts because they thought it was the only "healthy" way to live. Listen to Liz's advice, and keep up the good work!
-
Blanco:
October 28, 2009 09:29 am
Mike,
I've always been pretty high on EAS products, and BJ's happens to sell that brand in a 5lb bag for about $30. It only comes in vanilla and chocolate, they used to have strawberry. If you look around the web you could probably find something in that range too. I also like any BSN product, but they are pricey.
Shakes can be boring, but I really hook mine up and treat it as a dessert or a treat (healthy of course)….Here is an example of one of the shakes I make:
In a blender pour ice, small teaspoon sunflower seed butter, teaspoon of flax seeds, 1/2 cup of frozen fruits (I usually use strawberries), 1 generous scoop of protein powder then I'll add water and a splash of almond milk. Trust me its delicious and it fills me up. Sorry I don't give exact measurements but I eye all my ingredients…I just got it like that.
-
October 28, 2009 09:46 am
I'm training Lil' Mia to do this, but first I need to know whats in the water in Romania!!
-
LP:
October 28, 2009 10:15 am
Blanco, is that you as a young lad?
-
Dylan Minter:
October 28, 2009 10:22 am
I bed that kid would of killed yesterdays WOD.
I don't see anything wrong really with him doing those workouts but should he really be listening to Eminem so young? lol
-
Blanco:
October 28, 2009 10:39 am
I wish I could do that now! I'd just like to know what his Fran time is! I wonder if he'll grow to be a normal sized person.
-
October 28, 2009 02:49 pm
guys, great topics today. One thing to check out if you want to stay gluten free is a protein powder called biochem. it taste like shit (nothing) but is gluten free.
-
Jenn M:
October 28, 2009 03:45 pmBlanco thanks so much for th protein info. I WAS using Soy protein which I loveeee because it was delicous but I now see I'm better off switching to Whey. I had bought Hemp protein but it really taste like shit so I have to get rid of it. I don't know much about flax seed does it have protein in it? what exactly is it and do you just buy it ground up? Oh yeah and I'll be at the gym friday to work out so I'll bring $$ Thanks again:)
OMG that kid is rediculous!
Noelle I hope you feel better rest up:)
-
Lizzz:
October 28, 2009 04:49 pm
Jenn you can grind the flax with a coffee grinder. make sure you grind it because otherwise it will pass through you without being digested and you won't get any of the health benefits of the flax!
Regional Shirts
Page Sponsor
-
Cleanliness is Next to Non-Nastiness
05.17.12 |
-
Will Self-Justification to Be Your Downfall?
05.16.12 |
-
Free Energy…
05.15.12 |
-
From Aesthetics to Performance
05.14.12 |
-
CrossFit Proves Love IS All Around
05.10.12 |
-
The Times That Give Us Hope…
05.08.12 |
-
April Accomplishments
05.07.12 |
lol great news about soy. Being a vegetarian/ almost vegan I would say soy is one of my staple foods.
Any suggestions for this confused vegetarian?