Soy is a controversial food that has been both praised and vilified in the media. Some claim that it's a healthy source of plant-based protein, while others argue that it's harmful to our health. So what's the truth? Let's take a closer look at the science behind soy and its potential health benefits.

The Two Types of Soy

There are two main types of soy: fermented and unfermented. Fermented soy products, such as tempeh, miso, and natto, have been shown to have numerous health benefits, including reducing the risk of breast and prostate cancer. Unfermented soy products, such as soy milk and tofu, are also healthy, but they may not provide the same benefits as their fermented counterparts.

Soy and Cancer Prevention

Soy contains isoflavones, which are plant compounds that have been shown to have anticancer properties. According to a review of over 30 studies, consuming soy foods may reduce the risk of breast cancer in women by up to 30%. A separate study published in the Journal of the National Cancer Institute found that men who consumed high amounts of soy had a lower risk of prostate cancer.

Soy and Heart Health

Soy is also a good source of heart-healthy fats, fiber, and minerals. According to the American Heart Association, consuming soy protein in place of animal protein can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.

Soy and Hormone Levels

One concern about soy is that it contains phytoestrogens, which are plant compounds that mimic the effects of estrogen in the body. Some people worry that consuming too much soy may disrupt hormone levels and increase the risk of breast cancer. However, numerous studies have found that consuming soy foods does not increase the risk of breast cancer and may even lower the risk.

The Bottom Line

Soy is a healthy source of plant-based protein that can provide numerous health benefits, including reducing the risk of cancer and heart disease. While it's true that soy contains phytoestrogens, there is no evidence to suggest that consuming soy foods in moderation is harmful to our health. In fact, the evidence suggests that consuming fermented soy foods may even have additional health benefits.

Who Shouldn't Eat Soya?

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Sources

At Zen Wellness, we take pride in providing our readers with accurate and evidence-based information. We understand that there is a lot of misinformation out there, especially when it comes to health and wellness. That's why we don't just write off the top of our heads. Instead, we spend hours researching and analyzing scientific studies to ensure that our content is based on solid evidence. We also follow and train with experts like Dr. Michael Greger, a world-renowned medical doctor and researcher. Dr. Greger is the founder of NutritionFacts.org, a non-profit organisation dedicated to providing accurate and unbiased information on nutrition and health. By working with experts like Dr. Greger, we are able to stay up-to-date on the latest research and provide our readers with the most accurate information possible.

• "Soy isoflavones and breast cancer risk in Japan." British Journal of Cancer. https://www.nature.com/articles/6694170

• "Soy food intake and breast cancer survival." JAMA. https://jamanetwork.com/journals/jama/fullarticle/194643

• "Soy food intake and risk of prostate cancer: a meta-analysis of observational studies." Asian Pacific Journal of Cancer Prevention. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724311/

• "Soy protein, isoflavones, and cardiovascular health: an American Heart Association Science Advisory for professionals from the Nutrition Committee." Circulation. https://www.ahajournals.org/doi/full/10.1161/01.cir.0000038815.77933.8f

• "Soy, phytoestrogens and breast cancer." The Breast Journal. https://onlinelibrary.wiley.com/doi/full/10.1111/tbj.12263