By Kristin Sidorov
We all love tasty health food, and in recent years Americans have been eating more soy than ever before. With its plentiful benefits stamped on the side of every soy product we buy, some see it as a beacon in the grocery aisle for all things healthy. It helps with bone strength, heart health, even menopause, brain function, and cancer prevention, plus it has all the protein and fiber we need from a healthy diet food, but none of that pesky bad cholesterol or lactose. Soy seems so perfect, no wonder we’re all tempted to eat it by the bucketful.
That could be a bit of a problem. New research suggests that eating large quantities of soy could have some pretty harmful effects on your health. But before you toss that tofu, let’s find out what all this new information means for our diet.
Soy is rich in isoflavones, plant compounds that mimic estrogen. Some recent animal studies have found that these compounds could possibly reduce fertility and impact reproductive development in women. They can also pose a threat to thyroid function, and may even trigger thyroid disease. Yikes.
How can soy be both good and bad? It’s important to remember not to buy in to the hype on either side of this controversy. Yes, new scientific research points to some potential dangers—but that doesn’t mean those conclusions are right. Very few studies have been conducted, and making assumptions about human health based on animal research is a shaky business. While it may be insightful, it’s by no means conclusive.
Soy’s advocates and manufacturers over-exaggerate its benefits. They do have a product to sell, after all, and we need to be savvy consumers when health foods become runaway trends that sound too good to be true. Calling any food an all-purpose cancer preventative is a pretty dangerous overstatement, and new research shows that a soy-rich diet doesn’t really have any effect on stomach cancers. Does that mean it’s dangerous? Should we avoid it altogether? Of course not.
Don’t let the hype scare you. Like almost everything, soy in moderation is just fine—and overall, it’s a beneficial addition to your healthy diet. Some of its potential harms can be amplified by other health risks, so if you already have thyroid issues, or if you’ve experienced reproductive difficulties, check with your doctor. Otherwise, you should be able to continue to enjoy soy in reasonable, healthy amounts.
What’s reasonable, you ask? Many studies found a positive health impact from as little as 10-15 grams of soy protein a day, about 1 to 2 servings. Try sticking to whole soy foods: A 1/2 cup tofu or tempeh, 1 cup of soy milk, 1 cup cooked edamame, or 1 ounce of soy nuts all count as one serving. The FDA concluded that 25 grams a day, as part of a healthy diet, may reduce the risk of coronary heart disease for those trying to reduce their cholesterol.
Tell Us: Do you enjoy soy as part of a healthy diet?
