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  • Non Dairy Veg Sources of Calcium

    Non Dairy Veg Sources of Calcium

    Calcium is an essential mineral our body needs everyday. Apart from many other functions such as muscle movement and blood clotting, calcium is mostly known for bone and teeth health. The body stores 99% of its calcium in the bones, with the remaining 1% being found in other tissues such as muscle, blood, and other tissues.

    How Much Calcium Do We Need Each Day?

    Nepal does not have its own recommendations to date, as far as I know, we follow ICMR-NIN (Indian Council for Medical Research-National Institute of Nutrition). Recommended daily allowance for adults was 600 mg per day but now has been increased to 1000 mg per day (read more here).

    The general recommendations per day are: 

    Adults under 50 years: 1000 mg

    Adults over 50 years: 1200 mg of calcium 

    Maximum: limit intake to below 2000 mg per day from both food and supplements combined

    The detailed recommendations for all age groups including pregnancy and lactation can be found here and here!

    What Happens If We Are Deficient In Calcium?

    If the body is deficient in calcium, it extracts calcium from bones. This may lead to increased risk of reduced bone density and bone fractures. Long term calcium deficiency also might lead to muscle spasm and numbing and tingling around mouth and fingers, seizures etc.

    As we cannot produce calcium to meet our daily calcium needs, we must eat it from our food or supplement.

    Tell Me Where Can I Find Calcium?

    When it comes to calcium, milk products are generally recommended. For those not consuming dairy because of ethical, environmental, affordability or health reasons, there are plant based sources too! While it is absolutely possible to get all your calcium from plants, a careful planning is needed if there is no fortified source of calcium such as calcium fortified non dairy milks.

    Among all the grains, three stand out here- Amaranth, Finger Millet and Teff! The Nepali names of the first two are “Latteko dana’ and ‘Kodo’ or ‘Ragi’! I am not sure if Teff is available in Nepal but it is available in the US and most other developed countries. 

    Let’s talk about what is available in Nepal. A 100g raw finger millet contains about 364 mg of calcium! That’s unmatched to any other grains! Amaranth also contains 162-181 mg per 100g which is also way higher than in rice or wheat. Do not forget to soak for a few hours before cooking and discard the soaked water. It is because they also contain a compound called phytate and oxalate which are known to be a barrier in calcium absorption. However, do not worry, soaking and cooking helps (1) (2)!

    Many Nepalese may be unaware about Amaranth but it is produced in far west hills in small quantities. A Nepali Times article published in 2019 has shared some information about it (3).

    Amaranth in Jumla District (Photo source: Nepalitimes)

    Among vegetables mustard greens (Rayoko saag) , radish leaves (Mulako saag), turnip greens (Gantemulako saag), lambs quarter (Bethe) stand out (4) (5) (6). 

    For eg. 100 grams of raw Lambs quarters contains 211 mg of calcium which is about 21% of your RDA, making it an excellent source of calcium (7).

    Pumpkin leaves, garden cress, amaranth leaves, fenugreek leaves are super rich in calcium, and are widely available and consumed in Nepal. However, not much information has been found regarding their bioavailability (whether the body can absorb them well or not). Consuming them does not hurt though as they are a rich source of other nutrients.

    Chinese cabbage, collard greens, broccoli, watercress, bok choy and kale also are a good source, it is just that they are not much available or consumed in Nepal. But, we should do both now, produce and consume! If you are a Nepalese living in the US, or other developed countries, you can easily find these veggies in any farmer’s or supermarket! Even though spinach and Taro leaves are high in calcium, they are not considered a ‘great source’. This is because the calcium from these is not absorbed in our body as they contain high amounts of an inhibitor called oxalate. 

    Among seeds, sesame seeds and chia seeds stand out! Most of the calcium in sesame seeds is in its hull, so make sure you buy unhulled. Sesame also contains some mineral inhibitors, thus soaking helps in calcium absorption. You can also make sesame seed paste for better calcium absorption!

    Other sources are okra, almonds, figs etc. Among fruits, oranges and black currants can be regarded as a source of calcium.

    Among beans, green soybean (edamame) tops the list. Most legumes provide some amount of calcium, however, black beans, winged beans, white beans, navy beans and chickpeas are particularly rich among others!

    You may be surprised but black strap molasses is very rich in calcium. Only a tablespoon has 200 mg which is 20% of your recommended dietary allowances!

    Calcium set Tofu provides as much as 350 mg (35% RDA) per 100g! Make this a priority if it’s available in your area. 

    If you live in counties like the UK, USA, Canada and Australia, getting enough calcium from a plant based diet is even easier! In the US, most plant milks such as soymilk, oat milk and almond milk and their yogurts provide anywhere between 20-30 % of RDA per cup! 

    To summarize, the best sources of non dairy calcium are cooked mustard greens, bok choy, kale, turnip greens, collard greens, cabbage, calcium set tofu, calcium fortified non dairy milks, edamame, winged beans and white beans!

    Factors Affecting Absorption of Calcium

    Various dietary, physiological and lifestyle factors influence how much calcium we actually absorb from the food we eat.

    Vitamin D

    If your vitamin D level is low, it’s harder for your body to absorb the calcium even if you eat enough (8). Thus, making sure that you have an optimal vitamin D level is crucial.

    Mineral Inhibitors

    Foods high in ‘antinutrients’ such as phytate and oxalate bind to calcium and form insoluble complexes, limiting absorption in the intestine. Oxalates seem to have more effect on calcium than phytate.

    So, then how to improve calcium absorption?

    1. Make sure you have adequate vitamin D levels!
    2. Eat calcium rich foods in every diet!
    3. Soak legumes and nuts before cooking!
    4. Eat at least a serving of calcium fortified food each day if available!
    High Salt Intake 

    High sodium intake causes calcium loss in our urine, depletes your calcium stores and has been linked to decreased bone density (9) (10).

    Other factors include smoking, heavy alcohol consumption and a large amount of caffeine intake!

    What about Calcium Supplements?

    Supplements may come handy if your diet is very poor in calcium. However, it is not a good idea to take any calcium supplement unless prescribed by your healthcare provider!

    Summary

    Make vitamin D a priority and eat a balanced diet. Utilize calcium fortified foods if they are available in your region. Include above mentioned calcium rich foods at least twice a day. If you eat a well balanced diet and have no issues with your body’s ability to normally absorb and retain calcium, you should not be worried! Talking to your dietician is a good idea to ensure if your current diet meets your requirements or not.


  • Best Way to Eat Nuts to Get the Maximum Benefits

    Best Way to Eat Nuts to Get the Maximum Benefits

    Almonds, cashew, pecan, walnut, peanut, pine nut, brazil nut etc. all are examples of nuts. They are rich in multiple essential vitamins, minerals including heart healthy fats. But, what is the best way to eat a nut? Roasting, soaking or eating raw? In this article, let’s explore what science recommends for getting the most out of your nuts.

    Eating nuts matters more than how you eat it! Yup, it is that simple!

    Whether you roast a nut, soak or eat raw, you will get benefits of eating them in one way or the other. No one method is the best method, each method is uniquely beneficial in their own ways. 

    Soaking

    Many people soak nuts in order to ‘activate’ them. Activating generally means soaking which reduces the amounts of mineral inhibitors such as phytic acid and tannins and thus may improve mineral absorption in our body. This study evaluated how various soaking methods impact the levels of phytates and minerals in whole and chopped almonds, hazelnuts, peanuts, and walnuts and found that soaking does not seem to increase mineral bioavailability. Even though it reduces phytate content, it also resulted in mineral loss in soaking water via leaching.

    Soaking may lower the bitterness of some nuts such as almonds and walnuts by reducing the amount of tannins. If you do not like nuts because they taste bitter and bland, soaking might be a great idea for you.

    Roasting

    Some people roast dry while some like adding oil and salt during roasting. Roasting enhances crunchiness by reducing the moisture content and provides unique flavor and taste. Generally, dry roasting is better than oil/salt roasting from a calorie and sodium intake perspective.

    Roasting at a low to medium temperature is key. If a nut is roasted at high temperature and/or for longer, healthy fats present in nuts are more likely to deteriorate. Nuts are rich in polyunsaturated and monounsaturated fats which tend to oxidize if heated in high temperature for longer. This also holds true for some vitamins such as vitamin E, thiamine and some antioxidants. However, the effect varies among nut types (1, 2, 3).

    If you roast nuts at high temperature, harmful substances such as acrylamide formation increases. This study evaluated the effect composition and roasting conditions on acrylamide formation in almonds and hazelnuts and found that lighty roasting almonds at 145 °C produces low to moderate levels of acrylamide, while dark roasting at 165 °C leads to higher acrylamide formation. Production of acrylamide in hazelnut was found to be low when followed the same roasting regimen as almond. Effect of chemical composition of nuts is not discussed in this article as we cannot intervene or change it as much as we can control the roasting conditions (4).

    The almond board of America says “Roasting at a temperature below 265°F (130°C) will minimize acrylamide formation in roasted almonds.”

    Other than roasting time and temperature, storage conditions also matter. We should aim to store nuts no matter roasted or raw in an airtight container in cool and dark places. You might have noticed that nuts stored in-shell (eg. pistachio, walnuts) generally have a longer shelf life than kernels. Nuts can also be stored in the refrigerator to extend shelf life. Always follow the shelf life guideline given in a product package. Generally, nuts are good for up to 6 to 12 months. 

    Besides, soaked and roasted nuts, some people prefer raw. Sometimes, raw nuts might be contaminated with harmful bacteria such as salmonella. Roasting helps to lower such bacteria, however roasting may not always do it efficiently. Aflatoxin contamination is also common in nuts. Aflatoxins are toxic substances produced by specific fungi that grow on agricultural crops like maize (corn), peanuts, cottonseed, and tree nuts. An old study of Nepal showed that aflatoxin contamination was common in peanut butter even though the level of the aflatoxin was low. A recent 2020 study also reports that maize and peanuts are of high risk of aflatoxin contamination in Nepal (5, 6).

    Summary

    Overall, there isn’t one perfect way to eat nuts. The best approach is to regularly include a variety of nuts in your diet. Eating a small handful of nuts daily is generally recommended for most people. Regularly consuming a diverse range of nuts has been linked to lower all cause mortality rates and have benefit for cardiovascular health, cancer prevention, and various chronic diseases (7, 8).

    Nepalese, primarily Hindu Nepalese, mostly eat nuts during ‘Bhaitika’ as our ‘Bhaikhaja’ must have a variety of nuts such as walnuts, almonds and cashews. This tradition not only adds to the festive spirit but also shows the nutritional wisdom passed down through generations. However, eating nuts during ‘Bhaitika’ is not enough, we should eat them more regularly. And, please eat nuts the way you like it, I prefer roasted nuts!

  • Do you Need Meat, Dairy and Eggs to Build Muscle?

    Do you Need Meat, Dairy and Eggs to Build Muscle?

    Many people believe that one must eat meat, dairy or eggs in order to build muscles. In this article, we will discuss what current scientific evidence says about this idea. To make it simple and straightforward, I will present to you a summary of high quality and mostly cited research articles.

    Ok, straight to the evidence!

     

    In a 12-week study, researchers examined the effects of supervised resistance training on young men, comparing habitual vegans and omnivores. Both groups underwent the same training program twice weekly. To standardize protein intake, participants adjusted their diets to include 1.6 grams of protein per kilogram of body weight per day, either supplemented through soy protein for vegans or whey protein for omnivores. Throughout the intervention, dietary intake was closely monitored. Results showed significant increases in various measures of muscle development for both groups, including leg lean mass and leg-press strength. The research concluded that individuals adhering to a vegan diet can achieve similar muscle-building benefits as their omnivorous counterparts as long as protein intake is adequate.

     

    (Read here: High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores, J of Sports Medicine, 2021)
     

    Another study aimed to compare the impact of soy and whey protein supplements, both containing equal amounts of leucine, on muscle growth and strength gains following 12 weeks of resistance training. Sixty-one untrained young adults, including 19 men and 42 women aged 18 to 35, enrolled in the study, with 48 completing it (17 men and 31 women). Participants engaged in supervised resistance training sessions three times a week and consumed either 19 grams of whey protein isolate or 26 grams of soy protein isolate daily, with both supplements containing 2 grams of leucine. The results showed that both groups experienced similar increases in total body mass, lean body mass, and leg strength. Vastus lateralis muscle thickness tended to increase in both groups, although this difference did not reach statistical significance. Importantly, there were no significant differences observed between the two groups, indicating that soy and whey proteins matched for leucine supported comparable muscle growth and strength gains during resistance training in untrained individuals.

     

    (Read here: No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial, Int. J. Environ. Res. Public Health 2020)
     

    Another cross sectional study looked at dietary differences among competitive bodybuilders during two phases of their competition preparation: the muscle-gaining phase (bulking) and the contest preparation phase (cutting) and whether the vegan diet needs the nutritional requirement of bodybuilders. They asked 18 bodybuilders about their height, weight, training routine, and if they’re vegan or not. Participants completed an initial online questionnaire covering anthropometric measurements, training history, and diet type (vegan or omnivorous). They then logged their food intake over 5 days during the bulking and cutting phases, with a two-month gap between phases. The result showed that during bulking, omnivore bodybuilders consumed 2.2–2.7 g/kg/day, while vegans consumed 1.9–2.5 g/kg/day, meeting or exceeding the recommended range of 1.6–2.2 g/kg/day for both groups. In the cutting phase, vegans (1.6–2.2 g/kg/day) fell short of the recommended 2.3–3.1 g/kg/day, while omnivores (2.2–2.7 g/kg/day) stayed within range. They concluded that vegan bodybuilders may struggle to meet protein needs during caloric deficits. However, with proper nutrition planning and supplementation, a vegan diet can still be suitable for bodybuilders, highlighting the importance of professional guidance in achieving optimal nutrition for muscle maintenance. 

     

    (Read here: Going Vegan for the Gain: A Cross-Sectional Study of Vegan Diets in Bodybuilders during Different Preparation Phases, Int. J. Environ. Res. Public Health 2023)
     

    A recent systematic review and meta-analysis analyzing 18 and 16 studies respectively has reported that both animal and plant protein sources led to an increase in median lean mass and strength outcomes. Animal protein seemed to be a bit more effective at increasing muscle size, especially in younger people <50 years. However, when it came to strength, there wasn’t a significant difference between animal and plant protein with or without resistance exercise training.

     

    (Read here: Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Nutrients, 2021)
     

    A recent review study has concluded that plant proteins can serve as a nutritionally adequate substitute for animal proteins in stimulating muscle protein synthesis (MPS) and supporting muscle mass. Though plant protein generally have lower essential amino acid (EAA) and leucine content, slightly lower protein bioavailability, and lower protein density per serving, these drawbacks can be addressed by diversifying food groups throughout the day to ensure sufficient intake of all EAAs and leucine, employing cooking techniques (eg. sprouting) to enhance protein bioavailability, and increasing serving sizes of plant-based foods (eg. legumes) or isolated plant proteins (eg. protein powder). The review concluded that plant protein supplements like soy, beans, peas, rice, and potato can be just as effective as animal protein supplements (eg. whey protein powder) in muscle and strength gain. They also mention that ‘more studies are needed to support the guidelines regarding the use of plant protein sources to adequately, sufficiently, and safely meet the protein needs of individuals and evaluate the efficacy of muscle protein synthesis in humans compared to animal protein sources.’

    (Read here: Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review, Appl Physiol Nutr Metab, 2022)
     

    Takeaway

     

    Until now, I have read dozens of studies on different kinds of proteins, their amino acid contents, digestibility, usage and efficacy. The more research I do, it becomes more clear that muscle growth and strength can be achieved without consuming meat, dairy, or eggs, as plant proteins are equally effective.

    There is no denying the fact that animal based proteins such as meat, dairy and eggs offer balanced proportions of essential amino acids in higher amounts than most plant based foods such as legumes, nuts and grains. However, it is critical to remember that our diets aren’t restricted to a single food but rather consist of a variety of foods. In practice, a variety of legumes, grains, nuts, fruits and vegetables can work together to offer the whole spectrum of amino acids required for muscle building and overall health. 

    In practical life, we value convenience and time. Just as omnivores who are focused on building muscle often use whey protein powder, individuals following plant-based diets can also find value in using plant protein powders, like soy, blends of pea and rice, for convenience and effectiveness. However, it’s important to recognize that protein powders are not ALWAYS necessary for either omnivores or vegans.

  • What are Saturated, Unsaturated and Trans Fats?

    What are Saturated, Unsaturated and Trans Fats?

     

    Dietary fats are usually triglycerides made up of 3 fatty acids linked to a glycerol backbone. Fatty acids are like building blocks of fat just like amino acids are the building blocks of protein. 

    Fats are an important part of a healthy diet and serve an array of functions such as regulating hormones, regulating body temperature, and providing a storage form of energy and so on.  Other than that, fats also provide texture and taste to a food. Fat enhances the mouthfeel of any food consumed as you might have noticed. 

    Source: pixel.com
     

    Dietary fats are commonly categorized into three types including saturated, unsaturated and trans fat. 

    Saturated Fats

    Fatty acids that have no carbon-carbon double bonds are known as saturated fats. Saturated fats are usually solid at room temperature due to the straight structure of their triglyceride molecules, which allows them to pack closely together. The longer the chain of saturated fatty acids, the greater the likelihood that the fat will be solid at room temperature. Foods that are high in saturated fats include full fat dairy products such as cheese, ghee, butter, full fat cream, fatty meat, coconut oil, palm oil etc. 

    Unsaturated Fats

    Unsaturated fats contain at least one double bond in its fatty acid chain resulting in a bent structure. This prevents them from packing tightly together, resulting in food items rich in unsaturated fats, like cooking oils, being liquid at room temperature. There are two types of unsaturated fats i.e. monounsaturated fatty acids and polyunsaturated fatty acids.

    Monounsaturated Fats (MUFA)

    If there is only one double bond in its fatty acid chain, it’s called monounsaturated fat. Key sources include almonds, walnuts, avocados, and especially olive oil. The primary monounsaturated fatty acid found in the diet is oleic acid. Canola, mustard and olive oils are examples of vegetable oils rich in MUFAs.

    Polyunsaturated fats (PUFA)

    Polyunsaturated fatty acids (PUFAs) have multiple carbon double bonds. The main types in our diet are omega-3 and omega-6 fatty acids. Plant sources of Omega-3s  are flaxseed, chia seeds, nuts, and certain oils. Animal sources include cold-water fatty fish like salmon, herring, and mackerel etc.

    The figure below shows the fatty acid composition of different oils and fats. The infographic also makes it clear that all foods containing fat have a mix of specific types of fats.

    Source: eufic.org

    Trans Fat

    Trans fatty acids are unsaturated fatty acids characterized by one or more unconjugated double bonds in the trans configuration. Even though they are technically unsaturated fats, they are not categorized as such. Trans fats, commonly found in processed foods like fried and baked goods, are typically added for taste, texture, and preservation. About 90% of trans fat is formed during hydrogenation, a process that solidifies liquid oils into fats, often used in products like margarine. The trans fatty acids content in partially hydrogenated vegetable oils can be as high as 60%. Small amounts of trans fatty acids are naturally present in beef fat and dairy fat.

    So which fats are healthiest?

    Saturated Fat: Saturated fat is not bad in itself. Just like any other food, dose matters. Many health promoting foods have saturated fats in them. Experts recommend not more than 10% of your total calories should come from saturated fat. Most researchers conclude that cutting down on saturated fat reduces risk of cardiovascular diseases. 

    However, when you cut down on saturated fats, what you replace it with matters. If you replace saturated fats with processed carbohydrates or trans fat, there are no benefits or reduction in risk of cardiovascular diseases. However, if you replace it with whole grains, the benefits outweigh! Replacing saturated fats with polyunsaturated fats is also beneficial. 

    Trans Fat: Experts recommend avoiding trans fat as far as possible. Trans fats have been shown, through multiple research,  to cause a rise in bad (LDL) cholesterol and a decrease in good (HDL) cholesterol. Consuming trans fats raises the risk of heart attacks and strokes. Moreover, it’s linked to an increased risk of type 2 diabetes.

    Unsaturated Fats: Unsaturated fats remain the healthiest types of fat. Most of the unsaturated fats are commonly present in plant-based foods like vegetable oils, nuts, and seeds.

    Take away

    • Fats are essential nutrients and are healthy in moderation.
    • Saturated fats should be around 10% of your total calories. Most animal based products are high in saturated fats. Among plant based ones, coconut and palm oils contain more.
    • Unsaturated fats are most health promoting the sources of which are nuts and seeds, avocado, olive oil, canola oil and most other plant oils.
    • Trans fats should be avoided or limited as far as possible. They are mostly found in heavily processed foods like cakes, margarines etc.
     

    References

    https://pubmed.ncbi.nlm.nih.gov/26068959/

    https://pubmed.ncbi.nlm.nih.gov/32307197/

    https://www.eufic.org/en/whats-in-food/article/8-facts-on-fats

    https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2530902

    https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fathttps://genesandnutrition.biomedcentral.com/articles/10.1186/s12263-017-0580-4#:~:text=Conclusion,in%20overweight%20and%20obese%20subjects.

    https://www.heart.org/

  • Is Soy Feminizing to Men? Science of Soy

    Is Soy Feminizing to Men? Science of Soy

    When I made a video on TikTok highlighting the benefits of soy chunks (also called textured vegetable protein, soybean maseura), a number of people, primarily men, commented that soy is feminizing, it is not good for men, it lowers the sperm count and so on. While I was aware that there is a big misconception among western communities, it surprised me to discover that these kinds of presumptions exist among a significant number of Nepalese youths as well.

    The alleged effects of soy is attributed to isoflavone. Soy is uniquely high in isoflavone which  is a form of plant estrogen (phytoestrogen) that functions similarly to human estrogen but exerts a much weaker effect. The amount of isoflavones in soy can vary depending on numerous factors, including the soybean cultivar, growth condition, and the post-harvest processing. Also, not all soy products (eg. edamame, soymilk, tofu, soy protein, natto etc.) have the same amount of isoflavone (1, 2).

    Let us delve into the origins of this myth and what the scientific evidence has to say on this matter.


    When and How did it Start?

    To put it into perspective, imagine drinking almost 3 liters of cow milk every day, or having 3 kilograms of meat everyday or having 3 kilograms of rice everyday. Such excessive consumption, whether of soy or other foods increase the likelihood of diseases such as high cholesterol, heart diseases and kidney disease among many. Even substances as essential as water can lead to health problems when ingested in excessively high amounts.

    Thus, drawing conclusions based on the unhealthy eating habits of two individuals, who consumed an exceptionally high amount of soy should not be generalized. However, case reports should not be neglected and such cases warrant more thorough studies. That is precisely what happened. In the last two-three decades, there has been a plethora of research done on soy, exploring its benefits and potential harmful effects. 


    History of Soy Intake

    Soybean is consumed for centuries in many Asian countries such as in Japan, Korea and China. Even though Nepalese historically might not have not have consumed other soybean products such as tofu and soymilk, roasted soybean seeds were a staple snack consumed regularly if not daily.

    Nowadays, the popularity of soy is increasing as it is a good source of quality protein with less saturated fat, and it is a more efficient choice compared to animal-based protein.


    What does Research say?

    Lets start with this one. A prospective cohort study analyzed the intake of soy products in 184 men from couples undergoing infertility treatment with in vitro fertilization. The result showed that the consumption of soy foods or isoflavones by male partners had no connection to fertilization rates or various other measures of fertility.

    A review study published in 2009 notes that: ‘It is likely that a relatively small (≤10%) proportion of the population in Asia consumes daily as much as 25 g of soy protein or 100 mg of isoflavones. Thus, if historical precedent can be used as one measure of safety, then a reasonable upper limit for isoflavone intake from traditional soy foods is approximately 100 mg/day.’

    Research is ever growing. Let us see what the newer studies have to say on this matter. A meta-analysis of 38 controlled clinical studies published in Journal of Reproductive Toxicity in 2021 investigated the effect of soy/isoflavones on hormone levels. The study concluded that, regardless of the dosage or duration of the study, soy protein and isoflavone exposure have no effect on total testosterone (TT), free testosterone (FT), estradiol (E2), estrone (E1), and sex hormone binding globulin levels in men. Another review study published in the journal of molecular and cellular endocrinology in 2012 also noted that 2-3 servings of soy per day has no discernible effect on hormone levels. This equates to about 15-20 grams of soy protein and 50–75 mg of isoflavones on average. To put it into perspective, 3 servings of soy food might look like 250 ml of soymilk and 80-100 grams of tofu. 

    Other past research and systematic reviews, in addition to this meta-analysis, show that soy has no apparent effect on estrogen levels in men or other feminization endpoints (6,7) .

    Despite of evidence, there has been huge fear mongering regarding soy. It is sad to note that even some health professionals perpetuate these myths. Some may not thoroughly investigate the current scientific evidence, while others might remain uncertain about the subject because of the confirmation bias. This highlights the necessity of continuing education and awareness campaigns to ensure that correct information is shared, particularly when it comes to issues pertaining to health and nutrition.


    Summary

    In this article, we have not discussed the array of benefits soy provides though soy is consistently shown to reduce risk of certain types of cancers and other chronic diseases. There are countless benefits of consuming soy which will be covered next time. Just like any other food such as cow milk, rice, meat or fruits, soy should also be consumed in moderation (which is up to 3 servings per day). Eating soy solely may result in a diet that isn’t very diverse since the consumer may be ignoring other beneficial legumes or sources of protein and losing out on the advantages that come with them. Diversity in diet—including a variety of foods instead of mainly depending on one or two is always healthy and preferred. In a nutshell, soy is absolutely safe to consume by both men and women as a part of a healthy diet and it definitely does not cause feminization in men. Next time, if someone comes to you and says ‘men should not consume soy’, just understand that they have been influenced by the big media headlines, influencers and have not done any research to find out the actual fact. If you are worried, you may avoid soy or isoflavone supplements, however, avoiding soy altogether is not a wise decision unless you have soy allergy.

  • Is MSG Safe for Consumption? Does it Weaken Your Bones?

    Is MSG Safe for Consumption? Does it Weaken Your Bones?

    MSG or commonly known as ajinomoto is a food additive used primarily in Asian cooking for its umami flavor. If you are wondering what ‘Umami’ means, it is something that we all like, a savory, meaty, something like-intensified flavor. Chemically, MSG is a salt of a naturally occurring amino acid called glutamate. Amino acids are building blocks of protein. Glutamate is present in many common foods such as meats, tomatoes, mushrooms, salmon etc.

    Many of us associate MSG with China and ‘Chinese Restaurant Syndrome’, however, MSG was originated in Japan more than a century ago. MSG was originally extracted by seaweed but is currently manufactured by fermentation utilizing starch, sugar beets, sugar cane, or molasses.

    MSG has got bad reputation, maybe you also think that’s it is bad for you. In the late 1960s, it was criticized for reportedly being a hazardous addition to soups, salad dressings, Chinese takeout, and French fries. In fact, it was so demonized that several restaurants eliminated MSG from their menus. However, today, MSG is “generally recognized as safe,” according to the U.S. Food and Drug Administration (FDA), Joint FAO/WHO Expert Committee on Food Additives (JECFA), and the European Food Safety Association (EFSA). The daily acceptable intake (ADI) of MSG is 30 mg per kilogram of body weight per day which comes down to 1.8g per day for a person who is 60 kg.

    So, what happened?

    The available literature on monosodium glutamate demonstrating such detrimental side effects is frequently unrelated to how you would eat MSG. Those researches were often of many methodological flaws such as irrelevant dose, length and consumption pattern. For example, some studies showing toxic effects have been done in animals, having rats eating up to 100g per kilogram of MSG per day for 45 days. You would not consume MSG like that in real life. Current research says that MSG is safe for all life-cycle stages, regardless of ethnic origin or culinary history, according to the existing high-quality scientific evidence.

    So, suddenly MSG is good for you?

    It depends. It’s generally regarded as safe as mentioned earlier. However, there are few things to consider. For e.g.

    Sodium may be concern for you. MSG also contains sodium, so if you are medically required to limit your sodium intake, you need to be cautious. However, MSG comprises only one-third of the sodium found in table salt, and using MSG instead of salt in foods can cut sodium levels by 30%.

    MSG makes food taste better, so it may cause you to overeat and consequently obesity and health issues associated with this.

    Some, actually very few people may be sensitive to MSG, so if you feel weak, numb or headache after having foods added with MSG, you may need to be careful.

    Who may benefit from using MSG?

    Older people who have reduced palatability of foods resulting in multiple nutrient deficiencies may benefit from adding a little bit of MSG to their diet. This is because MSG helps food taste better. Make sure the overall sodium intake is within the limit.

    Takeaway

    Takeaway: If you enjoy food without MSG, there is no point in adding MSG to your regular food. The way people believe that it weakens your bone or its harmful to health has no strong scientific basis whatsoever.

    References

    https://china.usc.edu/sites/default/files/Sand%2C%20Short%20History%20of%20MSG.pdf

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6952072/

    https://pubmed.ncbi.nlm.nih.gov/28943112/

    https://pubmed.ncbi.nlm.nih.gov/15925301/