What’s up with soy? It’s everywhere and yet, is it ok to eat? Aren’t men supposed to run away from it, for fear of it causing, well, you know, girlish effects? Maybe you heard that if you have had or are predisposed to cancer, you must avoid soy. It’s all ‘soy’ confusing. Well, folks, this is where my love of science and research in all things nutrition comes in. Buckle in, and be ready to take a sip from a fire hydrant. The findings are fascinating…. and can help untangle the confusion. Here we go!
Let’s quickly look at protein. A complete protein contains all 9 essential Amino Acids. Here’s a list of complete proteins: meat, fish, dairy, poultry, eggs, and soybeans. These 9 amino acids build every single part of the body from hair to hormones to nerves to muscle. Never skimp on protein. Is soy a wise choice of protein? Let’s dive in.
First, what’s all the commotion about soy? What is the problem? One answer- misinformation.
“We have all heard that men shouldn’t consume soy. This belief comes from two reports published in scientific literature that have described the negative effects of excessive soy consumption...in exactly two individuals: men who consumed a massive 14 to 20 servings of soy per day. In contrast, a comprehensive scientific analysis of the research done on average intakes of soy—more than 30 separate studies—found that neither soy foods nor isoflavones have any effect on male testosterone levels. That’s right, in more than 30 individual studies, it was determined that neither soy foods or isoflavones (read on to learn what this is) have any effect on male testosterone levels.” (2) (3) Men! Stick around and read through; there is good stuff directed at you in this post.
Another problem lies within the farming and processing of soy. Here in America, we have the GMO effect. Our soy is genetically modified unless it is labeled Organic, or non-GMO, or is a Trader Joe's brand. Yep, we are the only country in the world where chemical companies alter our crop seeds and then feed those crops to us. By the way, US soy is loaded with the chemical glyphosate, a toxic weed killer. The negative effects of it are taking a toll on the human body. Next time you are in a restaurant and soy in any form is on the menu, ask if it is GMO. Yes? Walk away.
Certainly, you are aware that soy has been consumed for thousands of years in Asia. These cultures do not eat processed soy. They do NOT eat: Soy burgers, soy hotdogs; non-organic soy milk, cheese, ice cream, soy baby formula, soy yogurt, TSP (textured vegetable/soy protein or meat substitute), soy chicken nuggets or any other adulterated soy-based foods created by nutritionally ignorant food manufacturers. Wait! That stuff is packed on our grocery store shelves. What soy products do these Asians eat? Well, here is their SAFE list: non-GMO, organic tofu and fermented soy such as miso (YUM!), tempeh, tamari, nama shoyu, natto. What in the world is that stuff, and how do you cook with it? Exactly. Now you see the problem. What WE eat as soy foods are processed, GMO, the evil twin of healthy soy. And many health problems arise from these unhealthy choices.
And then there is edamame. Soy in its pure form, lightly steamed or boiled. Wait for it…….. Yes! It’s SAFE! Yay! And thoroughly enjoyed by Asian cultures.
Here’s a mind-blowing and fun fact: Heard of the Blue Zones? In a nutshell, they are 7 areas of the world where people live the longest, past 100, and healthiest with less disease. One such place is Okinawa, Japan. In a scientific expedition funded by National Geographic, these areas were researched and the findings were published. I had the privilege of learning from the founder of the Blue Zone study, Dan Buettner, in my school. Here’s a lesson learned from Okinawa: Flavonoids in tofu help protect hearts and guard against breast cancer. (more about this below) Fermented soy foods contribute to a healthy intestinal ecology and offer better nutritional benefits. The top foods in the Okinawan diet are: tofu, stir-fried veggies, sweet potatoes, goya, and small doses of pork. Men, women, and children ingest soy with “only positive results”.
As far as heart health, the studies are undeniable that soy lowers total cholesterol including LDL (bad cholesterol), while raising HDL (the good one). (1)
There are some legitimate concerns to take note of. RAW soy is NOT healthy. And eating RAW soy negatively affects the thyroid by blocking ‘tyrosine’, needed for production of the thyroid hormone. Simply, don’t eat raw soy. Who would want to? Yuck! As far as 'safe' soy foods and thyroid disease? I have done no research on that, and have no comment.
OK, it’s time to get down to the nitty-gritty. The soy-estrogen connection. This is where most of the controversy lies. Can soy disrupt hormones in humans? And the debate continues. Interesting factoid: The soy molecule is very similar in shape to the estrogen molecule. This makes eyebrows go up.
I love science: The active ingredient in soy is isoflavones, which are phyto (plant)-estrogens, that mimic the estrogen found in the body. These phytonutrients have a very weak effect on the body, specifically 1/1000 times less powerful than our natural human estrogen. Then there are xenoestrogens. These are in plastics, fertilizer, and a variety of environmental influences. (see list below). Their effect on the body is devastating, in that this BAD estrogen is 1000 times more powerful than human estrogen. BAD! Deeper science: Human cells have an estrogen receptor, meaning that the estrogen molecule attaches to the cell -In both women and MEN. Why? (This paper would be too long to get into that.) Xenoestrogens are on the rise in the human body due to all the chemicals we ingest and are usually the FIRST to attach to a cell receptor. Yikes! Why first? Because the chemical toxic agents around us, xenoestrogens, are flooding out bodies, and are more abundant than human estrogen or phytoestrogen. So just imagine all that xenoestrogen in men and women's bodies multiplying the estrogen effect by 1,000! Cancer rates are skyrocketing. This is one cause.
Estrogen stimulates cell growth. (We’re still in science class, hang on!) Overstimulation can be caused by this BAD xenoestrogen or from out-of-balance human estrogen. These can lead to estrogen dominance. This over-stimulation of cell growth causes tissue growth such as fibroids, cysts, tumors, endometriosis, etc. Other problems are breast, prostate, uterine and ovarian health issues, infertility issues, PMS, bloating, carb cravings, inflammation, weight gain, mood swings, male and women reproductive organ cancers, increased menopausal symptoms, and decreased sperm counts…. A lot more.
Let’s talk about cancer. Bold statement: Phytoestrogens (isoflavones in soy) can help prevent some forms of cancer. How? Soy Isoflavones. They are known to:
Inhibit the change of normal cells into cancer cells
Act like anti-oxidants – these fight cancer-causing substances
Inhibit several enzymes from promoting the growth and spread of cancer
Block the formation of new blood vessels that feed cancer
Slow the cell growth of hormone-fed cancers such as breast AND prostate cancers
Let’s simplify all the above! If phytoestrogen is 1/1000th of the strength of human estrogen, and xenoestrogens is 1,000 times more powerful than human estrogen, AND if estrogen feeds a variety of types of cancer cells, (scientifically proven) then avoiding xenoestrogen is important. My opinion? I, you… WE need to be more active about learning about xenoestrogens and blocking them as much as possible from our lives. -Especially if cancer is an issue in your family history.
Equation: (>) means is greater than. Xenoestrogen > Human Estrogen > Phytoestrogen (Soy Isoflavones)
Why not just avoid ALL estrogens? Impossible; your body makes them. How about blocking ALL xenoestrogens? Impossible on your own. There are pharmaceutical drugs that block ALL estrogen. My thoughts? I don’t give medical advice. Are there extreme cases where ALL estrogen MUST be blocked? Again, not in my scope of practice. The fact remains that the medical community, backed by science, has discovered that soy isoflavones lower certain types of cancer rates. (See more below)
***If you currently have cancer or are in cancer treatment or on cancer meds, consult your doctor before adding soy to your diet.***
Dr. Omer Kucuk, a cancer and nutrition expert and researcher at Emory University in Atlanta, said doctors can safely recommend that women eat soy foods. “We now have evidence that soy foods not only prevent breast cancer but also benefit women who have breast cancer. Therefore, we can recommend women to consume soy foods because of soy’s many health benefits,” Kucuk, who was involved in cancer research, wrote in a commentary. “In general, soy foods are considered among the healthiest for human consumption.”
“Our results suggest, in specific circumstances, there may be a potential benefit to eating more soy foods as part of an overall healthy diet and lifestyle,” said Dr. Fang Fang Zhang, an expert in cancer and nutrition at the Friedman School of Nutrition Science and Policy at Tufts University, who led a cancer study. “We recommend that readers keep in mind that soy foods can potentially have an impact, but only as a component of an overall healthy diet." (why of course)
Other than those who are allergic to soy (statistics say less than 8%), the vast majority of the medical and scientific communities agree that people can safely consume soy foods. Numerous scientific results obtained from human data, population studies, and clinical research all validate a variety of health benefits as well as the safety of regular consumption of soy foods.
Soy Facts:
The soybean is a legume and is in the same family as black beans, fava beans, navy beans, lentils, chickpeas, pinto beans, snow peas, peanuts, green beans, cannellini beans, and many more.
Soy is a good source of vitamin B, iron, and potassium.
Soybeans contain heart-healthy essential polyunsaturated omega-6 and omega-3 fatty acids.
Xenoestrogens:
All types of plastics- and the effects are negatively compounded when heated or microwaved
Food additives, colors, preservatives, processed food
Chemicals in chlorine, gasoline, kerosene, fertilizers, pesticides, herbicides, solvents, refrigerants, paints, styrofoam
Household cleaners, laundry products, personal care products- soaps, toothpaste, deodorant, cosmetics, perfumes….
Fire retardants in furniture Synthetic vitamins
Synthetic Estrogen -birth control pills, synthetic HRT
Hormones in conventional farming of animals …..to name a few.
This post is not necessarily about avoiding xenoestrogens. I do have tons of information and ideas of how to live a holistic and healthy lifestyle that can dramatically lessen these in our lives. Would love to discuss this with you.
A note to men. You also have a balance of testosterone, estrogen, and progesterone in your body. No doubt the word phytoestrogen can be kind of scary….. maybe even repelling to think about ingesting. If you find yourself with this reaction, I recommend a thorough study of men’s hormonal health. And remember, when you read about soy, most negative results come from GMOs and ignorantly processed soy. The reminder of the safe list: non-GMO tofu and fermented soy such as miso (YUM!) tempeh, tamari, nama shoyu, natto, edamame, and a properly manufactured delicious soy protein powder.
In conclusion, though there is MUCH more to say on the subject, I have added Asian-inspired soy to my diet. The benefits for me are many. I eat tofu, miso, edamame, and tempeh, as well as a body-friendly soy protein powder that meets every one of the healthy requirements listed above. Because I will not eat soy in my meals every day, I chose to add this wonderful powder. (not all soy protein powders are safe) I used to run from ALL soy. Now I turn away from GMOs and the adulterated processed soy products listed in my post. I envision my cells receiving a healthy estrogen effect from soy isoflavones, and shunning the xenoestrogens that are racing to overtake my body. As I get older, I know that my natural estrogen is whacky, and I prefer this ‘choice’ for my body. The benefits are too many for me to avoid anymore.
EVERYTHING in MODERATION. I won't be running out and stockpiling soy products. As with coconut oil and eggs and spinach... moderation is KEY, and in abundance, these 'healthy' foods have NEGATIVE effects on the body. Soy is no different.
I am ‘soy’ happy that I am no longer confused. I hope this has helped you too. I am a researcher and welcome any scientific findings you have discovered on the subject!
If I can help you with your health, weight loss or healthy lifestyle goals, please contact me at mk@mkshine.net
References other than those named in the post:
(1) Christiane Northrup, MD. Leading authority in the field of women’s health and wellness. (lecturer at my nutrition school)
(2) Christine Gaber, RHN (Registered Holistic Nutritionist)
(3) Charlene Day, RDC (Registered Dietary Consultant)
Joseph Mercola, MD an alternative medical proponent and osteopathic physician
Andrew Weil, MD and expert in integrative medicine (lecturer at my nutrition school)
Dan Buettner, Founder of the Blue Zone Study (lecturer at my nutrition school)
Plus a plethora of studies, reports, and books.
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