Soy products are growing in popularity around the world. But popularity doesn’t come without controversies: Is soy safe for me? What is soy? What are the health benefits?
Since soy is such a common ingredient in plant-based & vegan lifestyles, there are some misconceptions around this ingredient that need to be addressed. These make soy a controversial food, where some people praise its health benefits, while others claim that it’s bad for you.
In reality, these misconceptions are just the result of outdated and/or misinterpreted research results. With this blog post, I want to answer questions like “Is soy safe for me? What is soy? What are the health benefits?”.
I aim to set the record straight here, where you can find linked articles & research.
What is Soy?
Soy comes originally as a legume, starting out as the soybean, or Glycine Max, native to East Asia. It is higher in fat than most beans or lentils, but lower in carbohydrates and an excellent source of plant protein. Soy includes a wide variety of foods, including edamame, products made from whole soybeans, fermented soy foods, processed soy-based foods, and even supplements.
Soy foods – soy milk, soy sauce, soy meat, tofu, miso. Image Copyright: mything / Shutterstock
Soy and It’s Different Forms
- Whole Soy Products: Whole foods are always your best bet. Since they’re not processed, they retain the most nutritional benefits. Edamame, soy milk & tofu,
- Fermented Soy: These products are processed using traditional methods, some like soy sauce & tempeh.
- Soy-based Products: Soy is used to make several processed foods, including plant-based meat substitutes, non-dairy yogurts, and non-dairy cheeses.
Myths & Misconceptions:
- “Soy will give me cancer”: The overall scientific evidence largely points to soy having positive effects on preventing or slowing down cancer growth. However, these studies are made solely on soy that hasn’t been GMO or contaminated with commercial chemical fertilizers. Some scientific researches have suggested that genistein, the predominant isoflavone in soy, has antioxidant properties that may inhibit the growth of cancer cells.
- “Soy messes with my fertility”: All evidence points towards soy not having any effect on growth, sexual development and fertility. In 2003, the Department of Health acknowledged that there was no evidence that people who regularly eat high quantities of soy, such as Asians, have altered sexual development or impaired fertility. How does a myth like this even begins, when Asia, the world’s largest continent with over 4.4 billion citizens, has been consuming soy for over 3,000 years.
- “Soy is bad for my heart health”: Studies have indicated that daily consumption of soy may decrease symptoms of cardiovascular disease & risk, including weight, body mass index, and total cholesterol. Soy isoflavines have been found to help reduce levels of LDL “bad” cholesterol, by encouraging your body to produce nitric oxide, which helps to dilate blood vessels and reduce the pressure created by blood against the vessel walls.
- “Soy inhibits thyroid functions”: Research up until Today, suggests that soy may not affect thyroid function, especially a “normal” thyroid; several studies have disproved the relationship between soy and lowered thyroid function. However, this research is still on the works; soy may have an effect on those who already have an existing thyroid condition and take medications for their thyroid.
- “Soy is GMO”: Even though most of the soy grown is GMO, so far, there is limited scientific evidence suggesting that eating GMO soy has any negative health consequences. However, I do understand where most people’s concern comes from with not wanting to include GMO foods in their diet. I personally prefer to buy Non-GMO Organic soy when purchasing any type of food containing soy or made solely from soy. Products with Non-GMO Organic soy are available in most health food stores and even grocery stores, although it’s a bit harder to get in some parts of the world.
The Bottom Line
As stated through the post, soy offers several benefits, such as improving cholesterol levels, fertility outcomes, and menopause symptoms. Yet, it remains controversial as weak evidence suggests that it may be linked to cancer, poor thyroid function, and heart health. However, human studies around the world and across the years, have shown different results. Soy comes with many important minerals & come without the risk of diseases.
Overall, it seems that the benefits of incorporating soy into your diet outweigh any potential risks. Traditional soy products like tofu, are superior in many ways to animal-based and artificial protein sources. So feel free to eat whole or fermented soy foods in moderation and, Non-GMO Organic soy to keep unwanted chemicals out of your body.
