Go Plant-Strong!
The Daily Beet: Tips, Advice and Stories

Soy: Friend or Foe?

Screen Shot 2014-06-13 at 7.55.26 AM

Over the years, you have heard all of the controversial statements regarding soy and soy products:
“Soy products contain phytoestrogens and they will negatively effect my hormone levels!”
“I’m a guy and if I eat soy my pecks will turn in to breasts!”
“Eating soy will increase your risk of cancer!”

The list of accusations goes on and on…

Here’s the truth: soy can be consumed in the form of a soybean, also known as edamame, as well as tofu, miso, tempeh, soymilk, yogurt, cheese, ice cream and even soy “meat” and dairy substitutes. Soy is super versatile and can be used in cooking and baking, it can even be used to make a delicious cake icing – have you tried the Adonis cake!? In general, it is always best to consume the most minimally processed foods because they retain the most nutrients.  Since soy is a widely consumed plant food, people often wonder just how beneficial soy is for your health. So, is soy your friend or your foe?

When it comes to male hormones, cancer prevention, fertility, thyroid health, and fibrosis, there is a lot to be said about soy. Studies show that soy products have NO negative effects on men’s health, and may even help to prevent cancer in men. Research recently published in the American Journal of Clinical Nutrition shows that an increased consumption of soy resulted in a 25% reduction of prostate cancer risk in men. A 30% risk reduction was recorded when non-fermented soy products, such as tofu and soymilk, were consumed. Men consuming soy products have been found to have lower overall risks of prostate cancer and better rates of prostate cancer survival. Soy products are made up of “weak” plant estrogens, called phytoestrogens. Phytoestrogens inhibit the natural estrogen produced in the body from attaching to cells. Natural estrogen typically latches on to receptor proteins in cells that allow for alterations in the chemistry of cells. So, research suggests that when phytoestrogens are present in cells, estrogen is not. These phytoestrogens have not been found to effect hormone levels, fertility or development in men and boys.

The presence of soy in the diet has been known to reduce the risk of prostate, colon and breast cancers. A California-based study conducted in 2008 found that women consuming one cup of soymilk or one-half cup of tofu per day have a 30% lower risk of developing breast cancer compared with women who consume little to no soy. In women who have already been diagnosed with breast cancer, consuming soy products proves to be a great advantage. By doing so, those affected have shown to reduce their risk of cancer reoccurrence by half! Studies cited in the Journal of the American Medical Association, as well as at Kaiser Permanente have yielded similar results.

When it comes to questions about fertility and reproduction, soy does not harm reproductive health. In addition, studies show that adults who were fed soy formula as infants do not differentiate in reproductive health than adults who were fed cow’s milk formula.

Clinical studies show that consuming soy products cannot cause hypothyroidism. Hypothyroidism is a condition in which the thyroid gland does not produce enough of the thyroid hormone, which is responsible for metabolism regulation. While the soy isoflavones do take up small amounts of the iodine used by the body to make thyroid hormone, the same can be said of fiber supplements and certain medications. However, iodine is found in an abundance of plant foods, especially seaweed.

Consumption of soy products have also shown to reduce the risk of fibrosis, a condition that occurs when balls of muscle tissue form within the thin muscular layers underneath the uterine lining. In a study consisting of Japanese women, results show that the more soy consumed, the less likely it was to need a hysterectomy, showing that fibrosis was less prevalent. Compared to a study conducted in Washington, soy did not provide negative or positive effects, because the levels of consumption are much lower in the Standard American Diet than in the Japanese diet. Researchers have also found that most beneficial phytoestrogens, called lignans, are found in flaxseed and whole grains. The women consuming adequate amounts of lignans recorded less than half the risk of fibrosis, compared to women who typically did not consume these foods. So, while in this case the benefits of phytoestrogens to combat fibrosis comes from plant foods other than soy, the effects of phytoestrogens are widely beneficial, and counter the effects of women’s naturally produced estrogen.

While the plant-based diet is largely anti-inflammatory, a study published in Shanghai Women’s Health, consisting of over one thousand middle-aged Chinese women, shows that the more soy consumed directly correlated to the less inflammation and inflammatory pain experienced. The presence of inflammation has been linked to cardiovascular disease, cancer and type-2 diabetes. Soy products are known to reduce low-density lipoprotein (“bad”) cholesterol, as well as the risk of hip fractures related to osteoporosis. The American Journal of Epidemiology published a study stating that women who consumed at least one-fourth cup tofu (less than one-half block) per day reduced their fracture risk by 30%!

Overall, the benefits of soy products are extensive and yield very positive results. However, these results are related to the consumption of traditional soy products, as opposed to concentrated, processed, soy proteins, powders and supplements. Stick to the good stuff, like tempeh, miso, tofu, edamame and soymilk. Soy is palatable, versatile and delicious, and will soon become your best friend. And guys, it’s good for you, too! Check out some of the great recipes featuring tofu and soy products in My Beef With Meat, Forks Over Knives, and Engine 2 Diet!

Sources:

http://www.pcrm.org/health/health-topics/soy-and-your-health

http://www.ncbi.nlm.nih.gov/pubmed/16571087

http://www.ncbi.nlm.nih.gov/pubmed/16571087

About the author

E2 Intern Grace
Grace Farren is a junior at New York University studying Nutrition & Dietetics. After going plant-based at eighteen years old, Grace became passionate about health, wellness and overall plant-based living. Grace also loves to exercise and is a certified yoga instructor. Upon graduation, she hopes to become a Registered Dietitian and continue to spread the word about plant-based eating and living!

7 Responses to “Soy: Friend or Foe?”

  1. areyouserious?! says:

    Soy is one of the most genetically modified foods on the planet

    • Leah says:

      if this worries you, then buy organic / non-gmo.

    • Birgit says:

      Then don’t buy GMO soy! ..Even in the smallest of towns, Organic non GMO soy in the form of tofu, tempeh, and soy milk, can be easily found

    • Grace says:

      this is what i thought! and i’ve been told i shouldn’t consume soy because my sister died of breast cancer. so confusing.

  2. […] Soy: Friend or Foe? […]

  3. Ginger C says:

    I love tofu so much, I learned how to make it from organic soy beans. They I discovered a soy allergy. Talk about disappointed.

  4. Leah says:

    Neat article! Tempeh is so good crumbled and mixed with veggies in dumplings!

  • About Engine

    The Engine 2 blog will feature tips, plant-strong success stories, how to make plant-strong work, answer your questions and feature special guest experts. Our goal is to provide you with the tools to help you become and stay plant-strong. Please be sure to jump in the conversation by leaving comments on each post!
  • Categories

    • No categories
  • Contributors

    The College Greens Sara M Mike Portman
  • Recommended read

  • Ann and Jane’s New Book

    My dance card to following a plant-strong diet started by reading Rip’s first scribe, THE ENGINE 2 DIET (Grand Central Life & Style, 2009). If [&hellip

    Hatch Pepper Breakfast

    We love Hatch pepper season! These delightful peppers are only available for a short time each year.  Look for them at your market today! Great [&hellip

    Where Did the Summer Go?

      Vacation is over. I am not sure where my summer went, but it evaporated. I’d like to bottle a summer from my third-grade, where [&hellip

    Carrot Kale Muffins

    Start your day with these hearty muffins! A slight sweetness from the carrots, raisins and spices makes a great pairing with the kale and the [&hellip

    Summer’s End

    If you’re a teacher, the summer really ends the first week of August. As a former teacher, I always looked forward to the return of [&hellip

  • Twitter