The Dirt on Soy

Soy is on our non-primal list  for the basic reason that it is a legume. It is a member of the pea family (Fabaceae) and is native to Asia. Soybeans are grown and harvested (so they obviously were not around for Paleo folks) and they cannot be eaten raw.

Some say that soy was first mentioned as a food around 300 B.C. and has been a staple in Asian diets from around the 7^th century. Soy did not move into Europe and the United States until the 1700-1800s. Now it is a major crop and also gets major attention as being a “healthy food.”

If we set aside the fact that soy is a legume and therefore not primal, the question still remains for many people focused on diet and exercise: is soy really healthy?

Here are a few points that various soy proponents point out:

• Soy, in 25g of protein dosages per day in addition to a diet low in saturated fat and cholesterol, may reduce the risk for coronary heart disease.
• Soy can help in fighting childhood obesity, as it contains fewer calories and fat: “Many kid-friendly soyfoods are available today including chocolate soymilk, frozen pizza, taco-style meat and chicken-style nuggets.”
• Soy foods are high in fiber, which can help with satiety and eating less at meals.
• Soy, like salmon and tuna, contains healthy omega-3 fatty acids.
• Soy contains the phytochemical isoflavones, which have been attributed to reducing the risk of cancer (breast, colon, and prostate).
• Soy has a lower glycemic index that can make managing diabetes easier.

Here are some of the negatives:

• Soy contains high levels of phytic acid that can cause growth issues with children.
• Soy has trypsin inhibitors that interfere with protein digestion. This can cause pancreatic problems and growth issues in children.
• It cannot be proven that the isoflavones in soy have a safe history because the soy of today is much different from the soy of hundreds of years ago. Studies in animals show that there are ill effects when consuming isoflavones: infertility, thyroid disease, liver disease, and increased risk of breast cancer.
• Soy increases the body’s vitamin D requirements; the vitamin B12 in soy is not absorbed and could increase the body’s need for B12.
• The processing of soy foods can result in aluminum, toxins, and carcinogenic nitrosamines.
• Allergies to soy are one of the top allergies and mostly affect young infants and children. Unfortunately, most cereals and baby food formulas contain soy.

There are numerous studies out there on soy and the “evidence” could probably be swayed to either side when it comes to toxins, protein benefits, etc. However, for the basic reasons listed below, we can easily recommend that folks avoid eating soy and other soy products.

1. Soy is an agricultural crop that was not part of a Paleo tribe’s diet.
2. Soy is a legume.
3. Soy cannot be eaten raw.
4. Soy must be processed to be eaten. This processing can add toxins and other carcinogens.
5. Soy allergy is one of the most common food allergies. Most folks who are allergic to soy are also allergic to other legumes: peas, peanuts, lentils, etc.
6. Instead of feeding our kids processed soy “pizza,” “milk,” or “chicken-style nuggets” here’s a thought – feed them real, natural foods packed with protein. Why use a substitute to get protein? Go to the source!
7. Again, why eat a processed food like tofu for the supposed omega-3 fatty acids, when you can eat a delicious salmon or tuna instead?  

Unfortunately, soy products can be found everywhere. Just look at most foods’ lists of ingredients. Even more reason to stay away from the processed boxes and bags!

Primal and Paleo = Synonomous?

Do “primal” and “paleo” mean the same thing?

We at Live Primal use the terms primal and paleo (along with Neanderthal, stone age, caveman, hunter-gatherer, evolutionary, etc.) to describe the lifestyle that promotes living closer to the way our ancestors did – eating natural foods, exercising, and not getting wrapped up in daily modern grind. For those who have researched primal and paleo, we’re sure you have found that beyond this basic theory, individuals vary on what foods and exercises they consider “absolutely correct.” Even within a self described “paleo” group there are discrepancies – some believe in only eating raw foods while others are more lenient, using microwaves to cook foods and easing up on the strict “naturalness” of all foods.

In our view, this site is an amalgamation of paleo and primal. We discuss what we understand about the research behind fuel and fitness and relate our own experiences, plus the experiences of others. We make recommendations, but we are not the end all, be all word on the primal or paleo way. We do not tell folks that to be truly paleo, they must eat only lean meat and not use microwaves. We also don’t tell folks that if they run marathons they are not primal.

For us, there truly is no black and white, there are gray areas when looking at the way our ancestors lived and the ideas we should incorporate into our own lives. We also have to consider that our ancestors were highly adaptable – they had to be in order to survive. The tidbits we do know about our ancient past show that much of what primal men and women ate and how they lived depended on their geography. For example, the coastline encouraged a diet rich in seafood, while the plains provided animals like bison and antelope. A primal fisherman may not have had to chase down his fuel – elsewhere, persistence hunting may have been necessary to catch prey. This difference in geography and the educated guesses we make about Paleo people makes some believe in lean versus fatty meats, or short bursts of exercise versus distance running.

However, primal and paleo are more alike than dissimilar. They both agree on the following premises:

• Eat the things that occur naturally in our world
• Eliminate or reduce grains and refined sugars
• Eat mostly meat, fish and vegetables
• Fruits, nuts and seeds are good
• Depending on your fuel expenditure, some diet modifications may be needed
• Supplements may be beneficial
• Our bodies need rest

From our research (good sources include Loren Cordain and Mark Sisson), here are a few differences between what can be considered “paleo” and “primal.”

Paleo

• Suggests lean meats
• No dairy (including butter)
• Suggested oils: avocado, canola, flaxseed, olive, walnut (not coconut)
• Eggs in moderation
• No chocolate
• No soy
• Diet soda in moderation (to help ease into eliminating refined sugar)
• Encourages adaptations for endurance athletes

Primal

• Suggests fatty meats
• Some dairy (butter, certain cheeses)
• No canola oil (rancidity and toxic compounds)
• Coconut oil
• No restriction on eggs
• Dark chocolate
• Whole soy
• No diet soda (although some artificial sweeteners are ok in moderation)
• Does not promote endurance activities

For those of you who may be confused on our Live Primalphilosophy of primal/paleo, here’s a quick recap:

 Live Primal

• Organic fatty meats or lean “grocery” meats
• No dairy
• Suggested oils: olive, coconut
• No restriction on eggs
• No chocolate
• No soy
• No soda
• Natural sweeteners (raw honey)
• Endurance activities with some diet adaptations

We encourage everyone to research and experiment to find their own happy medium, their personal philosophy of primal living. Again, there is no stark white wrong or right, just a focus on natural, nutritious foods and healthy living.