With increasing awareness of protein quality and dietary requirements, various other plant-based protein options have been explored. Among these, soy stands out. Alongside edamame and soybeans, a wide variety of soybean-based products are consumed worldwide, including tofu, tempeh, soy chunks, soy granules, soy milk, soy yogurt, soy sauce, soy nuts, soybean oil, natto. Despite their popularity, myths and misconceptions about soy remain common.

  • Myth: Phytoestrogens in soybean can feminise men by reducing testosterone levels.
  • Fact: Soy contains isoflavones, a type of phytoestrogen found in plants. Their effects on the body are complex and don't mimic human oestrogen. They do not cause hormonal shifts from typical dietary intake. Evidence shows that neither soybean, soy foods nor isoflavone supplements alter testosterone levels in men.

Incorporating soy into a healthy, balanced diet with portion control is considered safe and may offer health benefits.

  • Myth: Whole soybeans are acceptable, but any processing makes soy foods an unhealthy choice, as food processing may concentrate isoflavones to potentially harmful levels.
  • Fact: The isoflavone content of veggie burgers, protein bars and soy protein cereal is usually lower than what’s found in a standard serving of traditional soy food, such as tofu

When soy products like soy chunks, tofu, tempeh, or plant-based meats are prepared, they are usually combined with vegetables, grains, or breads. This combination balances the meal, reduces overall phytoestrogen content per serving, and provides at least 7 g of protein per serving size.

You can consume one or two servings of any one item daily from the options below to maintain hormonal balance:

  • 1/2 cup tofu
  • 1/2 cup tempeh
  • 1/3 cup shelled edamame
  • 1 cup soy milk
  • 1/4 cup soy nuts
  • 3/4 cup soy yogurt
  • 1/2 cup soya chunks

For seafarers working in demanding conditions onboard, soy and soybean products offer a safe, nutritious, and versatile addition to the meals. For phytoestrogens to affect hormonal health, a person would need to consume exceedingly high number of portions of soybean and its products.

Nutritional benefits soy provides:

  • High-quality vegetarian protein
  • Healthy fats
  • Essential vitamins and minerals that support immunity and energy

Moderate portions of soy, when consumed with vegetables, cereals, pulses, fish, or meat, can diversify the menu without compromising taste, safety, or crew wellbeing. When portions are controlled and balanced, soy remains a practical and beneficial dietary choice for seafarers working in challenging maritime conditions.

For personalized guidance on nutrition or healthy choices onboard, feel free to reach out to our in-house nutritionist, Ms. Akshaya Mondkar, at nutritionist@executiveship.com.