The Soy Myth

“Results of recent population studies suggest that soy has either a beneficial or neutral effect on various health conditions. Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and is likely to provide health benefits—especially when eaten as an alternative to red and processed meat.” – Harvard School of Public Health

Tofu (which is made from soy) is one of my go-to’s for meals because it is affordable, malleable, takes on the flavor of whatever you cook it in, and is low in fat and high in protein. It’s great in stir-fry’s and I love making chocolate mousse with silken tofu. Other great vegan options include soy milk, powdered protein, creamer, tempeh, miso, and textured soy protein. If you get the non-dairy options without added sugar, most of these options are low carb, low fat, and high protein. Here’s a quick breakdown per serving (3.5 ounces, 100 grams):

• Calories: 70.
• Protein: 8 grams.
• Carbs: 2 grams.
• Fiber: 1 gram.
• Fat: 4 grams.

However many are quick to say that soy contains estrogen, and that means if you’re a man that all of a sudden you will grow boobs and change your gender. Seriously. The internet is a candid place.  According to the International Society for Sexual Medicine, soy does not raise or lower a man’s testosterone levels.

Confusion about soy arises from the term “phytoestrogens.” Some soy nutrients—the isoflavones—have chemical structures that look a bit like the estrogen found in a woman’s body. This is where the term phytoestrogen originated. However, phytoestrogens are not the same thing as female estrogens. Soy foods do not contain estrogen.

Further, isoflavones exhibit antioxidant, anticancer, antimicrobial, and anti-inflammatory properties. 

Researchers from University of Minnesota and Loma Linda University analyzed nearly fifty studies that researched the link between soy and testosterone in men. They concluded that soy intake did not significantly affect testosterone levels. “These results suggest that consumption of soy foods and isoflavone supplements would not result in the adverse effects associated with lower [testosterone] levels,” they wrote. 

For women, we have been told that because soy contains isoflavones, it increases a woman’s estrogen levels, and higher estrogen levels have been linked to breast cancer. We know now this is false. Even better, according to the Mayo Clinic, “Studies show that a lifelong diet rich in soy foods reduces the risk of breast cancer in women. This protective effect is less dramatic for women who eat less soy or who start eating soy later in life.” 

In summary:

• Soy is made from edamame beans and is found in a broad array of food products and does not contain estrogen
• When minimally processed, soy can be very nutritious: high in protein and low in fat and carbohydrates
• Soy does not decrease testosterone in men or increase breast cancer risk for women

Don’t let fear mongers who remember a vague thing they heard once about soy and estrogen keep you from using things like tofu, edamame beans, and tempeh in your cooking.

It’s just too good to miss!