Soy, or the soybean is a legume of the pea family, named because it grows in pods containing seeds or “beans” as they are commonly termed. There are various foods originating from this plant including edamame (immature, green soybeans), soymilk, tofu (soy curd pressed into block form), tempeh (fermented cooked soybeans), and miso (fermented soy paste), among many others.
Retrieved from https://www.healthline.com/nutrition/foods/soybeans#nutrition
Okay, so soy has gotten a bad rap in the past. I’m sure you’ve heard the accusations. The main claim is “soy causes breast/prostate cancer”. This is a major health claim. I too, would be concerned if I heard this with no other knowledge. So, where do this come from?
These claims about soy stem from their high concentration of compounds called isoflavones, which are a type of plant estrogen (phytoestrogen). These compounds function similarly to human estrogen but have much weaker effects. The idea is plant estrogen adds to human estrogen, and increased estrogen has been linked to certain types of cancer. In theory, this may seem like a logical connection, HOWEVER, we have to base our knowledge on evidence. After delving into the current research on soy, we can break down these misconceptions.
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First and foremost, many studies that saw this relationship were completed in rats. Rats process soy and its compounds differently than humans, and these effects have not been replicated in humans. Furthermore, these research claims often reference extremely high doses of phytoestrogens, way exceeding the amount you would be able to consume eating soy foods.
A meta-analysis completed in 2018 of 30 case control and cohort studies from the United States Europe, Japan, and China, intakes of soy food were significantly associated with a reduced risk of prostate cancer [1].
The Shanghai Women’s Health Study is one of the largest studies of soy and breast cancer risk. This study followed Chinese women for 7 years and the results of this study showed that women who consumed the most soy had a 59% lower risk of premenopausal breast cancer compared with those who consumed the lowest amount [2].
The American Cancer Society’s statement on soy is “so far, the evidence does not point to any dangers from eating soy in people, and the health benefits appear to outweigh any potential risk” [3].
Based on this research, consuming soy foods may have a protective effect on hormone sensitive cancer. But that’s not the only benefit dietary soy has to offer!
Soy contains all of the essential amino acids, making it a high-quality, complete protein source. It is also rich in nutrients including fiber (both soluble and insoluble), B vitamins, calcium, magnesium, potassium, and omega-3 and omega-6 fatty acids. Furthermore, it is naturally free of cholesterol and low in saturated fat making it a heart-healthy meat alternative. These translate into decreased cholesterol, decreased blood pressure, and decreased risk of chronic disease.
Retrieved From https://frommybowl.com/easy-baked-tempeh/
If you were someone who was skeptical of soy, rest assured. The bottom line is soy provides many health benefits, can be part of a healthy diet, and is a super versatile food.
Retrieved From https://www.foodnetwork.com/content/food-com/en/healthyeats/2013/07/15-surprising-ways-to-enjoy-edamame.html
If you’re new to this food, here are some ways to incorporate soy products into a healthy diet.
Bake in the oven or pan sear tofu or tempeh to add to rice bowls, in stir fry’s, or on top of salads
Use soymilk in place of cow’s milk in oatmeal, cereal, and baking
Add soymilk or silken tofu to smoothies to give them a smooth, creamy texture
Toss edamame into salads, soups, or on their own as a protein rich snack!
Replace beef burgers with soy-protein based burgers once in a while.
References:
Applegate, C., C., Rowles, L., J., M., K., Jeon, … W., J. (2018, January 4). Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis. Retrieved from https://www.mdpi.com/2072-6643/10/1/40/html
Lee, Shu, Li, Yang, Gong, Cai, … Wei. (2009, April 29). Adolescent and adult soy food intake and breast cancer risk: results from the Shanghai Women's Health Study. Retrieved from https://academic.oup.com/ajcn/article/89/6/1920/4596883
Soy and Cancer Risk: Our Expert's Advice. (n.d.). Retrieved from https://www.cancer.org/latest-news/soy-and-cancer-risk-our-experts-advice.html
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