Nutrition Nugget: Soy You Wanna Know About Soy?
Bite-Size Reads for Your Health & Your Waistline
As meatless Mondays, veganism and plant-based lifestyles have gained popularity, soy has been put in the spotlight. The seemingly inconspicuous bean has also become one of the most controversial foods as studies have come out both affirming and denying its benefits. If you’re having a hard time distinguishing between the good and the bad, don’t worry, I get it! For years, I have been asked questions about the health benefits and concerns of soy. It’s time for me to cut through the noise and give you the answers you’ve been searching for.
Soy has been eaten for centuries and used as a source of protein for vegetarians and vegans. When you think of soy, you probably think of soy milk, tofu and edamame. Soy became popular as people began to choose it for its high protein, low fat and low carbohydrate composition. As a matter of fact, edamame has the lowest glycemic index rating out of all beans and is a great source of omega-3 fatty acids! The extensive praise of this bean enticed even meat-eaters to dabble in the world of soy-based products.
Not so fast! Things start to get tricky when isoflavones come into the picture. I know, iso-WHAT?? Isoflavones are estrogen-like compounds found in soy. They were once thought to have another benefit, by balancing women’s hormones, but recent studies have shown otherwise. Isn’t it crazy how the potential benefits and risks of soy are both linked to the same compound?
Studies have shown that, for women, isoflavones may promote the growth of cancer cells, female infertility and mess with our thyroid function. On the other hand, a Mayo Clinic study concluded that eating a moderate amount of whole soy foods such as tofu, soy milk and edamame “does not increase the risk of breast cancer — or other types of cancer.” There’s a key word in that sentence that deserves emphasis: moderation. If we are not at risk for estrogen-related cancers, eating soy every once in a while most likely will not affect us negatively. Religiously consuming soy-based products may have a different story.
Although many men worry that isoflavones may imbalance their hormones, studies have shown that soy does not affect testosterone levels in men.
Phytoestrogens like isoflavones can be toxic to people with kidney failure or bladder cancer. They also can be known to lead to:
1. Mild intestinal problems
2. Tiredness
3. Allergic reactions (ranging from a rash to anaphylaxis)
This is like some other foods to which people may experience allergies and sensitivities. That’s why it’s extremely important to listen to our bodies to notice what’s happening and assess what we need. Additionally, overconsumption of soy (like the overconsumption of any food) can contribute to more problems. We must remember to eat soy in moderation.
On top of the isoflavones and phytoestrogens, there’s another element of soy for us to consider. Soy is the #1 most genetically-modified crop in the world. By 2012, 94% of the soy grown in the United States was genetically-modified according to the US Department of Agriculture. Soy is genetically-modified so it can tolerate specific herbicides.
This leads me to wonder: with soy issues increasing over time (coinciding with the increase of genetically-modified soy), what if the chemicals being sprayed on the crop are actually what’s affecting us most, rather than the properties of the soybean? Because of this and other properties of genetically modified foods, I recommend only eating organic soy. (For more on GMOs and their potential effects on our bodies, read this article.)
For me, I eat organic soy every once in a while. Just keep these tips in mind when making your decision:
1. Eat soy in moderation.
2. ALWAYS pick organic.
3. Beware of added sugars in soy milk.
4. If you have a history of estrogen-based cancer or kidney or bladder issues, talk to your doctor. They will likely advise you to stay away from soy.
The world of soy is confusing. Everyone (and their mother) seems to have a different experience with it. That’s why listening to your own body and using facts to make your personal decision about soy is the best way to go.
