These vegan health articles are presented to assist you in taking a pro-active part in your own health.
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Unless you have a specific allergy or sensitivity to soy, there is no reason to avoid a food that not only doesn’t harm your health, but has countless benefits ranging from its jam packed nutrient profile to a reduction in cancer risk.
Over the past couple decades, soy products have become quite controversial
with claims that they are estrogenic, cause breast cancer, are heavily processed
and genetically modified. Because of this, I would like to clear up the
confusion.
Myth #1 – Soy is Feminizing
Many people claim that soy is estrogenic and feminizing because it contains
phytoestrogens known as isoflavones. These claims primarily stem from some
rodent studies and a couple rare human cases where individuals consumed in the
ballpark of 15 to 20 servings of soy per day and reported gynecomastia (breast
growth in men).[1] That’s hardly sufficient evidence to support the idea that
soy, in reasonable amounts, is feminizing.
Fortunately, researchers have performed multiple meta-analyses where they looked
at all the research on the topic of soy and isoflavones and found no link
between soy consumption and feminization, low testosterone, or high estrogen
levels in men.[2][3] Similarly, a 2009 meta-analysis found that soy had no
effect on estrogen levels in women.[4]
This is because the phytoestrogens in soy are 1,000 times weaker and
preferentially bind to different receptors in our bodies than true human
estrogens do.[5][6] This allows soy to actually have anti-estrogenic effects in
tissues where we don’t want excess estrogen (e.g., breast tissue), which may
also be why soy products have been shown to improve menopausal symptoms.[7]
Unlike soy, however, dairy contains mammalian estrogens (even if no hormones are
added), which has the same effect as the estrogen produced by our own bodies,
and is therefore pro-estrogenic.[8] So if you’re worried about the hormonal
effects of your food choices, it may be worth ditching dairy for a healthy
plant-milk such as soy.
Myth #2 – Soy Causes Breast Cancer
Another common concern is the issue of breast cancer. What you may find
surprising is that soy consumption in Asia is actually linked to a lower risk of
breast cancer. In fact, those who consume just ½ a cup of tofu per day reduce
their risk of developing breast cancer by an astonishing 30% compared to those
who avoid soy![9] Even women who previously battled breast cancer have 21%
greater survival rates over the course of 9 years if they consume more soy.[10]
And finally, those with BRCA gene mutations, which put them at higher risk of
breast cancer, also may benefit from increased soy consumption.[11] This is
likely due to the anti-estrogenic effects of soy in breast tissue that I
discussed earlier.[5][6]
But what about other cancers? A study including over 46,000 women found a 30%
reduction in endometrial cancer risk in the group with the highest soy
consumption.[12] Furthermore, studies on soy intake and prostate cancer risk in
men have found anywhere from a 20% to a whopping 70% reduction in those with
higher soy intakes.[13] I should note that dairy, on the other hand, may
actually increase prostate cancer risk.[14]
While soy clearly doesn’t have a negative impact on hormones or cancer, there
may be other reasons to consume soy products as well. Just ½ cup of whole
soybeans contains 16 grams of protein, 5 grams of fiber, over half your daily
requirement for iron, and significant amounts of magnesium, copper, and
manganese. This makes soy the highest protein legume, with 37% of its calories
coming from protein! In addition, it contains significant amounts of many B
vitamins and vitamin K. Even though tofu is somewhat processed and removes some
of the fiber and minerals, soy is so packed with nutrition that it is still
quite a healthy food.
Soy protein intake has also been shown to reduce cholesterol levels, which helps
reduce cardiovascular disease risk. On top of that, soy reduces inflammation,
which is a contributor to just about every chronic illness we know of.[15]
The American Academy of Pediatrics also suggests that a soy-based formula is the
nutritional equivalent of cow’s milk formula and is suitable for full-term
infants with no evidence of hormonal effects.[16]
Myth #3 – Soy Products Contain GMOs & Pesticides
Lastly, there is a fair amount of concern around genetically modified (GMO) soy
products and the pesticides used to produce them; however, nearly every major
food producer uses non-GMO soy for human consumption. The GMO crops are
primarily fed to livestock (chickens, pigs, cattle) who will then be fed to
humans. But if you’re still concerned, check the labels on your soy products to
ensure they are made with non-GMO and/or organic soybeans.
So there it is! Unless you have a specific allergy or sensitivity to soy, there
is no reason to avoid a food that not only doesn’t harm your health, but has
countless benefits ranging from its jam packed nutrient profile to a reduction
in cancer risk.
References
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We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.