Soy consumption can affect the body's ability to absorb certain minerals due to the presence of compounds like phytic acid and oxalates.
Here's how:
Phytic acid: Soybeans, like many other plant foods, contain phytic acid (phytate), which is the storage form of phosphorus in plants. Phytic acid can bind to minerals such as calcium, iron, zinc, and magnesium in the digestive tract, forming insoluble complexes that are not easily absorbed by the body. This can potentially reduce the absorption of these minerals.
Oxalates: While not as high in soybeans as in some other plant foods like spinach or rhubarb, soybeans also contain oxalates. Oxalates can bind to minerals such as calcium and form insoluble compounds, reducing their absorption in the body.
The impact of soy consumption on mineral absorption can vary depending on factors such as the form of soy consumed (whole soybeans, soy protein isolate, soy milk, etc.), processing methods, and individual dietary habits.
To mitigate the potential effects of phytic acid and oxalates on mineral absorption, you can:
Consume soy foods as part of a balanced diet that includes a variety of nutrient-rich foods.
Opt for fermented soy products like tempeh and miso, as fermentation can reduce the phytic acid content and potentially improve mineral absorption.
Soak or sprout soybeans before cooking them, as this can help reduce phytic acid levels.
Consume sources of minerals like calcium, iron, and zinc from a variety of food sources to ensure adequate intake despite potential reductions in absorption from soy consumption.
If you have specific concerns about mineral absorption or deficiencies, consult with a healthcare professional or registered dietitian for personalized advice.