Like many foods or macronutrients, soy has been both criticized and loved. Many claim that it’s unhealthy and can cause cancer, while others claim it provides health benefits. The reality is there’s a lot of confusion and misunderstanding around the topic, so here we are!
This article is going to break it all down and tell you the truth about soy.
WHAT IS IT
Soy products come from soybeans, which are a type of legume (beans, lentils, peas, etc). These products include: soy milk, tofu, tempeh, edamame, soy sauce, miso, soy nuts.
Soy is considered a healthy food. With a nutrition profile consisting of:
- Fiber
- Low saturated fat
- No cholesterol
- Good source of healthy polyunsaturated fats
- Antioxidants
- Phytoestrogens – more on this coming up
- Protein
WHY IT’S THOUGHT TO BE UNHEALTHY
Much of the unhealthy claims around soy have to do with it supposedly increasing estrogen levels and leading to breast cancer in women, and “man-boobs” in men. Allow me to clear the air…
As listed above, soy contains phytoestrogens. These are essentially plant forms of estrogen, but they do not affect human estrogen levels in the way that most people might think.
The human body has two estrogen receptors, alpha and beta. Our own, or mammalian estrogen, binds to the alpha receptors. This has been shown to increase estrogen levels.
Phytoestrogens bind to the beta receptors.
This has been shown to help control or decrease estrogen levels. The exact opposite of what is commonly believed
So, no, soy does not cause cancer, or man-boobs. In fact, numerous studies on soy intake have shown that it’s actually protective against cancer, and provides many other health benefits.
Here is more of a clinical research perspective on the health benefits of soy:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/
WHY SOY IS HEALTHY
Phytoestrogens are just one healthy component of soy, but there are many other things that also make it healthy. Let’s go down the list!
COMPLETE PROTEIN SOURCE
Soy happens to not only be a great protein source, but also a complete one. The amino acid profile of soy is very similar to that of animal sources. This makes soy foods like soybeans, edamame, soy milk, tofu, and tempeh great plant-based options for those looking to build muscle and strength.
HEALTHY & ESSENTIAL FAT SOURCE
Soy is a great source of healthy fats: polyunsaturated fats (PUFAs), which are essential, as well as monounsaturated fats (MUFAs). PUFAs are essential because they’re a kind of fat that our body does not make, and therefore must come from food. They’re important for heart and brain health.
LOW IN SATURATED FAT
The majority of the fat content in soy comes from the healthier kinds, mono and polyunsaturated fats. There is minimal saturated fat in soy, which is considered a more unhealthy form of fat, and has been linked with increased risks of heart disease, insulin resistance, and even Alzheimer’s dementia. Saturated fat tends to be higher in animal products like red meat, processed meat, butter, ghee, and lard.
LOWERS CHOLESTEROL
Soy consumption has been shown to lower LDL cholesterol levels in the blood. This can help lower the risk of heart disease. It might have to do with the way the type of fats (PUFAs) affect LDL receptors in the liver, up-regulating them which helps to clear cholesterol from the blood. Wild.
SOURCE OF FIBER
100 grams of soybeans has roughly 6 grams of fiber. Fiber helps promote satiety, improves gut health, and lowers risk of colon cancer. Cool beans.
ANTIOXIDANTS, VITAMINS, & MINERALS
Soy is also a great source of various vitamins, minerals, and antioxidants. Here’s a quick list:
- Isoflavones – antioxidant & protective against cancer
- Potassium
- Iron
- Folate
- Thiamine/Vitamin B1
- Manganese
- Calcium
BREAST & PROSTATE CANCER
Soy has shown positive benefits in the treatment and prevention of both breast and prostate cancers. These are both hormonal cancers. Therefore, this is likely due to the beneficial effects the phytoestrogens have on hormones, among other things.
EASES MENOPAUSE SYMPTOMS
Research has shown that soy can also help alleviate some of the symptoms of menopause, including hot flashes. Again, this is most likely due to the positive hormonal effects of soy.
SUMMARY
Soy is still a largely misunderstood food group. And although there can be unhealthy forms of it, such as highly processed soy foods, or soy isolates, soy itself is actually a health-promoting food. And more research continues to come out showing just that.
Don’t be afraid of soy! Unless you’re allergic..
Thanks for reading!
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