Ah, these soybeans... did you know that America produces the most soy in the world? But that's not what you came to read this article for, is it? The question you have is, 'What exactly are these soy beans? Is they good for me? Is they bad? Or is it somewhere in between?!'
Why are so many people afraid of soy?
"I understand why people are sometimes concerned about soy," says registered dietitian Beth Czerwony, RD, LD, "because there's so much conflicting information out there, and there's so little conclusive research. So it can be really confusing for consumers to understand."
Let's see what Ms. Cervoni has to say about the many questions we have about soy, as well as what she has to say about things like whether soy is healthy and how we can add it to our diet.
There has been a bit of a misconception about soy for a long time. Even though science has shown that soy is safe and healthy, that perception still seems to persist. So why all the fear? Soy has a somewhat complicated health history, at least in North America. For decades, research has reported conflicting information about soy, and various health organizations have issued recommendations about whether soy is good, bad, or safe.
Ms. Cervoni answers some of your biggest questions, including the pros and cons of eating soy. She also explains how some misconceptions have changed over time, or have been proven completely wrong.
Is soy bad for hormones?
The phytonutrients, or phytonutrients, in soy are called isoflavones. These isoflavones belong to a chemical group called phytoestrogens. Simply put, they act somewhat like the hormone estrogen in the body. For a long time, people were afraid that eating soy would increase their estrogen levels, which could affect hormones, affect fertility, and cause breast cancer. Imagine the anxiety at the time!
But a growing body of research has shown that soy isoflavones act as a weaker form of estrogen in the body. That is, they are not as powerful as previously thought. On the other hand, soy is sometimes recommended as a dietary supplement for women going through menopause to help ease the discomforts of the period.
"Another important thing," explains Ms. Cervoni, "is that these phytoestrogens may help increase the effectiveness of anti-cancer drugs, such as chemotherapy drugs and radiation therapy. So if you're undergoing cancer treatment, it's definitely worth asking your doctor about adding soy to your diet."
Is there a link between soy and breast cancer?
Many people are afraid that soy causes breast cancer. This is like the hormone story. But ongoing research has shown that soy foods do not increase your risk of cancer. Why do people think this? It goes back to the phytoestrogens story we talked about earlier – the fear that eating soy will increase estrogen in the body and cause breast cancer.
But I have to say again, it has now been clearly proven that that is not true.
"There's been a lot of research over the years about how soy affects hormones, fertility, and cancer, and there's been a lot of concern," says Cervoni. "But there's no clear link between soy products and breast cancer. " Considering all the research on soy, even the American Cancer Society confirms that the benefits of eating soy outweigh any potential risks.
In fact, some studies suggest that women who eat soy from a young age, especially those who follow Asian diets, have a lower risk of developing breast cancer. Researchers believe that fermentation may also play a role in this.
"In Western countries, we eat things like edamame, soy milk, and a little bit of tofu, whereas in Eastern countries, like Japan for example, we usually eat more fermented soy products like miso and soy sauce," she says. "But ultimately, if you're worried about breast cancer, the current understanding is that soy doesn't help or hurt it."
Does soy affect cholesterol?
You've probably heard that soy lowers bad cholesterol. You've also heard that it doesn't have any effect. All of this is a result of the back and forth recommendations about whether soy is good for cardiovascular health or not. It's pretty confusing, isn't it?
In 2000, the US Food and Drug Administration (FDA) approved claims that soy protein reduces the risk of coronary heart disease. Based on that, the American Heart Association (AHA) encouraged the inclusion of soy protein in a diet low in saturated fat and cholesterol. However, a few years later, the AHA changed its position and stated that the cardiovascular benefits of soy isoflavones were "very small or nonexistent."
This is still a topic of research. A large study conducted in 2020 found that people who ate tofu at least once a week had an 18% lower risk of heart disease than those who rarely ate tofu.
In other words, whether soy is good for your cholesterol or not is still up for debate. But at least keep this in mind: No one is saying soy is bad for your cholesterol. That's a big deal.
What are the health benefits of soy?
Amidst all the concerns about soy, it's important to remember that soy has many known health benefits. Let's take a look at what they are.
Contains healthy fats
Most of the fat in soybeans is unsaturated fat. This is the "good" type of fat. These provide various health benefits. For example, they are very good for heart health.
So what about the "bad" type of fat? It's called saturated fat. Soybeans are very low in these. Unlike animal protein (especially red meat), they can be high in saturated fat.
Just think, the amount of saturated fat in a serving of beef is 90% higher than in a serving of tofu! That means soy may be a healthier choice for your heart.
Rich in protein
Soy doesn't have as much protein as animal products, but it's a great choice as a plant-based protein source:
- Tempeh (1 cup): 31 grams
- Soybeans (boiled, 1 cup): 29 grams
- Edamame (1 cup): 17 grams
- Tofu (1/4 of a piece): 9 grams
"If you don't want a lot of red meat in your diet, or if you want to stay away from animal products in general, it's a great idea to include soy as part of a well-balanced diet," suggests Ms. Cervoni.
Some protein powders are also made from soy, making them a good alternative to whey protein for those who are lactose intolerant or follow a vegetarian or vegan diet.
Full of fiber
Eating foods containing soy is a great way to increase your fiber intake. A serving of cooked soybeans contains about 6 grams of fiber, including soluble and insoluble fiber.
"Fiber helps keep your digestive system healthy and keeps you feeling fuller for longer," explains Ms. Cervoni. "But here's the important thing: Tofu is very low in fiber, and soy milk is sometimes low. To get the full fiber benefits, you need to look to whole soy foods, like soybeans and edamame."
Lots of vitamins and nutrients
Soy foods are a great source of vitamins, minerals, and antioxidants. For example:
- Vitamin B group (B vitamins)
- Iron
- Zinc
Additionally, many soy-based foods are fortified with vitamin B12, calcium, and vitamin D. This helps vegetarians get these essential nutrients, which are typically lacking in plant foods.
An easy substitute for milk
If you have lactose intolerance (meaning you experience stomach discomfort when drinking milk), follow a vegan diet, or simply want to reduce your dairy intake, soy is a valuable substitute.
"It doesn't have as much protein as cow's milk," says Ms. Cervoni, "but it's a good alternative."
When it comes to soy-based dairy products, there are just about everything you can think of that is made from milk. Examples include soy milk, soy cheese, soy yogurt, and soy ice cream.
Are there any downsides to soy?
As well as the good things, there are a few other things to consider about soy. Ms. Cervoni points out a few things to keep in mind when adding soy and soy-based products to your diet.
- A little low in protein (compared to animal products). "Anytime you eliminate animal products from your diet, make sure to add in plenty of good, plant-based protein sources," she recommends.
- Some products may be high in sugar. Not all soy products contain added sugar, but some do. For example, when you buy soy milk, choose the plain variety instead of the flavored variety. It's wise to read the label.
- Prices can be a bit high. Although they are cheaper now than they used to be, soy-based products can sometimes be more expensive than dairy-based ones.
- It can interact with thyroid medications. If you are being treated for thyroid problems, be sure to talk to your doctor about how much soy is right for you. They may tell you to space out the time you eat soy and the time you take your medication.
What are the best ways to get soy?
Ready to add soy to your diet? Here are some places to find soy:
- Tofu (sometimes called bean curd)
- Tempeh (like a cake made from fermented soybeans)
- Edamame (immature green soybeans – can be eaten boiled)
- Miso (a fermented soy paste – used in soups and sauces)
- Soy milk
- Soy sauce
- Whole soybeans (can be eaten raw)
If you're not sure where to start, we can help you with that too. Ms. Cervoni shares some delicious recipes that you can make using soy products. There's even a delicious dessert made with tofu!
- Asian Sesame Edamame: This fiber-rich dish is very easy to make by adding flavors like garlic and wasabi.
- Edamame Hummus: A fun, green alternative to traditional chickpea hummus. Enjoy with whole wheat pita chips or shredded vegetables (like carrots, cucumbers).
- Vegetarian Red Bean Chili: A heart-healthy, heart-healthy dish made with soy crumbles instead of meat.
- Tofu Manicotti With Spinach and Cheese: A light take on a traditional Italian dish with only 2 grams of fat per serving.
- Skillet Tofu With Broccoli and Peppers: A dish packed with fresh vegetables that can be on your table in under 20 minutes.
- Chocolate Espresso Tofu Mousse: A creamy, dreamy, low-calorie dessert that will please anyone with a sweet tooth.
Things you need to remember (Take-Home Message)
Okay, so what do you take home from all this talk about soy? Simply put, soy is a safe, nutritious food for the most part. Some of the scare stories about it, such as its potential to disrupt hormones and cause breast cancer, have now been disproven by current research.
Soy contains good quality protein, healthy fats, fiber, vitamins, and minerals . Soy is a great option, especially if you're a vegetarian or looking to cut back on dairy.
But remember, some soy products can be high in sugar, and it's important to consult your doctor if you're taking thyroid medication. Like everything else, it's best to eat soy as part of a balanced diet . It's not good to eat too much of anything.
So, don't be unnecessarily afraid of soy. Add it to your diet in a way that suits you, consciously. If you have any questions, it's best to ask a nutritionist or doctor. Got it?
` Soy, soybeans, benefits of soy, disadvantages of soy, healthy food, protein, tofu
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