While some claim that it can disrupt hormone levels, tank thyroid health and contribute to cancer, others point out that it can improve heart health, boost fertility and keep cholesterol levels in check. If these are not enough reasons why soy is bad for you and why it doesn’t appear on any Paleo food lists, then consider this. The Takeaway: Soy is a unique food that is widely studied for its estrogenic and anti-estrogenic effects on the body. All things considered, we wouldn’t recommend that you cut soy out of your diet. Various soybean-derived products exist. That being said, if you have thyroid issues, you may want to keep soy intake in moderation, as some studies have found that isoflavones could decrease the production of thyroid hormones in the body. I'd come to think of tofu – of all soy products – as health-boosting "superfoods". However, this study suggests that premenopausal women may not experience the same benefit (39). Boiled soybeans contain 90–134 mg of isoflavones per 3.5 ounces (100 grams), depending on the variety (7, 11). Our team aims to be not only thorough with its research, but also objective and unbiased. Note that the numbers in parentheses (1, 2, etc.) Consider a soy-based meal once a week in place of meat, but use caution with meat alternatives such as soy crumbles, burgers, or … Unbeknownst to many, soy is a commonly genetically modified food, and tofu is made from soybeans, water, and a coagulant or curdling agent. Due to their similarity in structure, soy isoflavones are often believed to mimic the hormone estrogen. Is soy bad for the environment? So, is soy actually bad for you? Moreover, when negative effects have been observed, they often followed the consumption of very large amounts of soy. For starters, isoflavones act as phytoestrogens, meaning that they mimic the effects of estrogen in the body. Although possible, it would be difficult for most people to eat that much soy each day (12). Most evidence has found soy is bad for you. But other studies suggest that too much soy can interfere with reproductive health. Some studies suggest both may benefit, while others suggest only people with high blood pressure would experience this effect (22, 23). Because of the phytoestrogen effects of soybeans, many also wonder: Is soy bad for men? It may also offer several health benefits for women specifically. It’s also often fermented to produce ingredients like tempeh, soy sauce and miso, which is a traditional Japanese paste made from fermented soybeans. Some research suggests that women eating soy-rich diets may benefit from improved fertility. This article reviews the latest scientific evidence to determine whether eating soy is more likely to have positive or negative effects on your health. Soybeans are rich in nutrients and beneficial plant compounds. Even if you typically avoid processed foods, guess what: The animals whose flesh or secretions you’re consuming were probably fed… SOY. However, some worry about soy’s potential downsides, including its GMO content, possible estrogen-like effects, and long-term influence on growth, digestion, sexual maturation, thyroid health, and breast cancer risk. Go on, give it a big hug. However, some folks are allergic to milk or eggs, so their only option is to use beef protein or plant-based protein powders. It also contains no lactose. In particular, high amounts could potentially affect levels of testosterone in men, although research has turned up conflicting results. So would you mind keeping it off the menu, just to be on the safe side?" However, it’s unclear whether these small blood-pressure-lowering benefits apply to people with normal and elevated blood pressure levels. Here are 6 impressive benefits…. A study from Loma Linda University compiled the results of 14 trials and concluded that those with thyroid problems don’t need to avoid soy foods altogether, but should be sure that they are consuming enough iodine to prevent adverse effects on health. Levels of phytates in soy are also very high. Additionally, a large portion of the soy produced in the U.S. is genetically modified, with some reports estimating that up to 93 percent of crops are genetically engineered. However, more research is needed to confirm this (14). How you choose to incorporate soy into your diet can make all the difference. In fact, it seems like nearly every week a new article is published promoting the dangers of soy, detailing the effects of soy on estrogen levels and hyping up the potential soy milk side effects in males. In addition to their vitamin and mineral content, soybeans are a natural source of polyphenols, a type of antioxidant that may help protect your body against cell damage and conditions like heart disease (7, 8, 9, 10). In one study, women with high intakes of soy isoflavones were 1.3–1.8 times more likely to give birth following fertility treatments than those with lower soy isoflavone intakes. Soybeans are especially rich in isoflavones, a subclass of polyphenols referred to as phytoestrogens due to their ability to attach to and activate estrogen receptors in your body (7). Generally, few are supported by strong science, and more research is needed to confirm the remaining. But, you also might’ve heard it can cause a plethora of problems including fatigue, digestive ills, weight gain, hormonal imbalances, and even cancer. However, these results aren’t unanimous, and several studies have failed to find a strong link between soy foods and blood sugar control in healthy people and those with type 2 diabetes (25, 26, 27). Eating plant-based soy may be more beneficial than consuming soy supplements. Soy has been on the menu for 5,000 years and it’s not going anywhere, so—unless you’re allergic—you may as well embrace it. Studies may seem to present conflicting conclusions about soy, but this is largely due to the wide variation in how soy is studied. Men naturally produce both testosterone and estrogen in the body, despite their different roles. So is soy bad for you? Soybeans contain several powerful compounds that have been extensively studied for their beneficial effects on health, including isoflavones, plant sterols, prebioticsand more. Palmer notes that one to two servings a day of eating whole or minimally processed soy is generally agreed upon as the safe spot. For example, a half-cup serving of tofu contains the following ingredients: Each serving of tofu also contains some potassium, vitamin K, vitamin B6, thiamine and riboflavin. However, men may not experience the same fertility-boosting benefits (28, 29). This article tells you…. Therefore, more research is needed before drawing solid conclusions (36). This article explores the top 8 health benefits of edamame. In fact, ask a handful of health experts “is soy bad for you?” and you’re likely to get a dozen different responses. In another study, soy foods were found to offer some protection against the effects of bisphenol A (BPA), a compound found in some plastics believed to reduce fertility (30). Key Nutrients in Soy . However, these findings in support of benefits for fertility aren’t universal. Note that the numbers in parentheses (1, 2, etc.) Erythritol: Is This ‘Healthy’ Sweetener the Real Deal? In particular, isoflavones have been shown to increase levels of estradiol (estrogen) in the body, which can reduce certain side effects of menopause. 12 You Will Not Get Man Boobs Soy gets a bad rap because it contains plant estrogens, also called phytoestrogens. On the other hand, men eating soy-rich diets may benefit from a lower risk of prostate cancer (46). On the other hand, a large review in 2010 showed that consuming soy had no effect on hormone levels in men, and other studies have actually found that soy consumption may be associated with a lower risk of prostate cancer as well. Soybeans and foods made from them are generally rich in arginine, an amino acid believed to help regulate blood pressure levels (20). It can cause serious problems such as obesity, breast cancer, thyroid problems and even increased estrogen levels. Soybeans contain several powerful compounds that have been extensively studied for their beneficial effects on health, including isoflavones, plant sterols, prebiotics and more. Edamame beans are whole, immature soybeans that are healthy and easy to eat. Soy isoflavones are believed to be one of the main reasons behind the many purported health benefits of soy-based foods. Women who take tamoxifen or who suffer from estrogen-sensitive breast tumors may also want to avoid consuming large amounts of soy, as evidence is conflicting on whether soy … Therefore, more studies are needed before strong conclusions can be made. However, more research is needed. Some evidence suggests that intakes of 40–110 mg of soy isoflavones per day may reduce bone loss and improve markers of bone health in menopausal women. All rights reserved. Soy is a high-protein food that is a good source of fiber, calcium, vitamin C, vitamin A, and iron. Soy absorbs the earth’s minerals but does not give back any in return and animals that eat soy get sick. On the other hand, the more processed a soy food is, the more salt, sugar, fat, and unnecessary additives and fillers it likely contains. Like most foods, there are both positive and negative aspects when it comes to soybeans, and some special considerations for those with specific health concerns. And so my family has included soy (most often tofu, sometimes tempeh) in our diet over the past ten years — probably about once per week, and without fear that it’s harming our health. Oats, wheat and corn are up there as well and you’ll notice I don’t recommend eating those either. Isoflavones can reduce inflammation, which can be especially beneficial for the prevention of chronic conditions like heart disease, cancer and diabetes. There have been some claims, however, that soy is not good for women because of the effect it can have on the hormone oestrogen and how it could potentially increase the risk of breast cancer, but at the moment there is not enough evidence to support this. Diets rich in minimally processed soy foods may offer various health benefits, including improved heart health, fewer menopause symptoms, and a lower risk of certain cancers. Scared of soy yet? Just about every study promoting the benefits of eating soy has been sponsored by the soy industry or the researchers have financial ties to the soy industry. Beef Gelatin: What Are the Benefits & How Does It Compare to Collagen? Without a doubt, soy is one of the most controversial products on the planet. During menopause, a woman’s estrogen levels naturally decrease, resulting in unpleasant symptoms, such as fatigue, vaginal dryness, and hot flashes. They may also raise HDL (good) cholesterol by 3% and reduce triglyceride levels by around 4% (13). Sucralose: 5 Reasons to Avoid This Artificial Sweetener, Use Antiviral Herbs to Boost Immune System and Fight Viruses. The soybean is a type of legume that is originally native to East Asia, but is now grown and cultivated all around the globe. Tofu is a food made from condensed soy milk. What Is Swai Fish? Genetically modified organisms (GMOs) are associated with a number of health concerns, including antibiotic resistance and a higher risk of developing food allergies. However, because isoflavones mimic the effects of estrogen in the body, there are several potential soy side effects in females and males alike to consider as well. That’s why minimally processed soy foods, such as soybeans, tofu, tempeh, edamame, and unsweetened soy milks and yogurts, are considered superior to soy-based protein powders, mock meats, energy bars, or sweetened soy milks and yogurts. Tempeh is a fermented soybean product with a variety of health benefits. Soy-rich diets have been linked to a few potential health benefits. There is evidence that soy lowers LDL (bad) cholesterol slightly, and soy’s fiber and antioxidants are heart-healthy. Studies have turned up mixed results on the impact of soy consumption on hormone levels for men. Currently, people with existing risk factors for heart disease, such as high cholesterol, obesity, or type 2 diabetes, appear to be among those who benefit most from soy-rich diets. Is Soy Bad For You? Nevertheless, some people worry about including soy in their diet due to the following areas of concern: Keep in mind that while these concerns are common, few of them are supported by sound science. Minimally processed soy foods, such as soybeans, tofu, tempeh, edamame, and unsweetened soy milks and yogurts, are considered superior to highly processed ones. However, consuming more estrogen will not cause men’s testosterone levels to diminish. According to one 2016 review, higher consumption of soy products was linked to a 30 percent lower risk of developing breast cancer among Asian women. They’re also rich in plant fats, fiber, and several important vitamins, minerals, and beneficial plant compounds. Soy beans are a cheap, easily produced and multifunctional oil seed that is responsible for such foods as tempeh, tofu and textured vegetable protein (TPV), as well as the soy milks and sauces you will no doubt be already familiar with. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. On one hand, it’s rich in nutrients, and diets containing it appear to be linked to health benefits, such as lower blood sugar levels, improved heart health, fewer menopause symptoms, and perhaps even a lower risk of certain cancers. Those wishing to include soy in their diet would benefit from picking minimally processed foods over highly processed ones. But is this really the case? Soybeans are one of the most controversial ingredients out there. An allergic reaction to soy is common in both adults and infants. Some of the specific compounds found in soybeans have been shown to help lower cholesterol levels, improve reproductive health, decrease symptoms of menopause and reduce the risk of certain types of cancer. Soy isn’t a bad choice — just make sure you pick a quality formula. Lot’s of debate on this question Since soy is in SO many foods, it’s important to know the truth. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. For instance, men who reported experiencing feminizing effects from soy consumed amounts up to 9 times larger than the average intake of men with soy-rich diets. Advertising dollars have turned soy products into a multi-billion dollar industry, but is soy bad for you? Healthline Media does not provide medical advice, diagnosis, or treatment. Last medically reviewed on August 27, 2020. By binding to estrogen receptors in the body, soy isoflavones are believed to help somewhat reduce the severity of these symptoms. 30 Gluten-Free Recipes Another review suggests that soy-rich diets may help reduce total and LDL (bad) cholesterol levels by 2–3%. Phytates bind to minerals like zinc, calcium, iron and magnesium and make them unavailable for you. However, in moderation, many soy products can be enjoyed as part of a healthy diet. In addition, there’s some evidence that soy protein supplements may help slightly lower blood sugar and insulin levels in people with type 2 diabetes or metabolic syndrome (15). Soybeans are naturally rich in protein and contain all of the essential amino acids your body needs. Diets rich in legumes, including soy, may help lower your risk of heart disease (16). Finally, one recent review of 23 studies linked diets rich in soy foods to a 12% lower risk of dying from cancer, particularly cancers of the stomach, large intestine, and lungs (19). Hexane is a petroleum byproduct of gasoline refining, also used in cleaning agents and as a … ...And it messes up your hormones! Over time, insulin resistance can result in high blood sugar levels and lead to type 2 diabetes (24). Soy also is bad because it doses you with phytoestrogens, mimicking the body’s natural estrogen. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Cooking, sprouting, and soaking are additional preparation techniques that can help reduce the antinutrient content of soy foods and enhance their digestibility (60, 61, 62, 63). However, not all studies report the same benefits. Of course, it’s important to note that these populations typically consume non-GMO, fermented and minimally processed soy foods, which is a stark contrast to many of the highly processed products consumed in most western countries. To put this into perspective, this would be the equivalent of eating around 5–15.5 ounces (140–440 grams) of tofu or 1/3–1 cup (35–100 grams) of cooked soybeans each day (7, 12). According to the U.S. Department of Agriculture (USDA), more than 90% of soy grown in the United States has been genetically altered. You might already know about those properties of grains and legumes, but here are facts that make soy a particularly bad source of calories. The resulting bone loss may cause postmenopausal women to develop weak and brittle bones, a condition known as osteoporosis. For instance, one review suggests that ingesting 100 mg of soy isoflavones per day may reduce ovarian function and reproductive hormone levels — two important fertility factors (31). Still, it’s best to select organic, fermented and minimally processed varieties and pair with a diverse range of other nutrient-dense foods to maximize the potential health benefits. However, most studies to date report that diets containing 10–25 mg — and perhaps even up to 50 mg of soy isoflavones per day — as part of a varied diet do not seem to have any harmful effects on ovulation or fertility (31). Soy is arguably one of the most controversial nutrition topics. Fermented soy foods may offer additional benefits. 5. In addition, fermented soy foods, such as soy sauce, tempeh, miso, and natto, are often considered more beneficial than non-fermented soy products. Soy protein isolate isn’t necessarily bad for you, but the way it is made has been a cause of concern for some. A serving equals about 1 … First though, let’s debunk a common myth. The concerns above are commonly cited when it comes to soy. Radioactive iodine (RAI) therapy is used for some types of thyroid disease, and the radioactive iodine must enter into your thyroid gland for this treatment to work. Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. For example, one study out of Rome actually found that phytoestrogens helped increase the pregnancy rate among 213 women undergoing in vitro fertilization. As long as you limit your intake of soy-based products, then you shouldn’t have any real problems. Several studies suggest that diets rich in soy foods may help lower LDL (bad) cholesterol and raise HDL (good) cholesterol (13, 14, 15). Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. High soy intakes pre- and post-diagnosis may also reduce the risk of breast cancer recurrence in postmenopausal women by up to 28%. Soy does not affect your testosterone levels. This can help improve your body’s ability to absorb the nutrients found in soy. Produced on a colossal international scale, soy has a huge environmental impact – but probably not for the reasons you think. Although soy foods may be associated with several potential health benefits, there are a few side effects and risks that need to be considered as well. The isoflavones in soy, for instance, may lower breast cancer and heart disease risk. Other studies link daily intakes of 65–153 mg of soy isoflavones to blood pressure reductions of 3–6 mm Hg in people with high blood pressure (22). It’s worth mentioning that not all soy foods are equally nutritious or beneficial. Most SPI is made with a process called hexane extraction. For instance, one animal model published in the Journal of Endocrinology found that administering high amounts of soy phytoestrogens to rats reduced testosterone levels and prostate weight within five weeks. This is a detailed article about tofu and its health effects, both good and bad. (One tablespoon of soy powder contains about 25 milligrams of isoflavones, while most isoflavone supplements come in 40-milligram pills.) They may also improve fertility, reduce symptoms of menopause, and protect against certain cancers. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Soybeans are used to make a variety of processed foods as well, including many vegan meat substitutes and dairy-free yogurts and cheeses. It’s high in polyunsaturated fats, fiber, vitamins, and minerals, and it’s… Soy-rich diets may improve heart health and lower blood pressure, blood sugar, and cholesterol levels. In a 2015 review published in British Journal of Nutrition, soy consumption was found to reduce levels of triglycerides, total cholesterol and bad LDL cholesterol while also boosting levels of beneficial … In a 2015 review published in British Journal of Nutrition, soy consumption was found to reduce levels of triglycerides, total cholesterol and bad LDL cholesterol while also boosting levels of beneficial HDL cholesterol. Some research has found that including plenty of soy foods in your diet may help manage cholesterol levels and promote better heart health. It appears that soy isoflavones may help reduce inflammation in blood vessels and improve their elasticity — two factors believed to protect the health of your heart (17). Because they're rich in the amino acid L-arginine, soybeans may help you burn more fat and carbs during workouts, according to a study printed in The Journal of the International Society of Sports Nutrition. Although many people do outgrow these allergies, it’s important to avoid soy products if you have an allergy to prevent adverse side effects. The term seaweed-emulsified legume juice would be a more accurate label than soy milk. For instance, they appear more effective at reducing blood sugar or cholesterol levels than processed soy-based foods or supplements (13, 20). This can lead to hormone imbalance in both men and women, a significant cause of infertility (and MALE breast tissue development). This casual attitude of ours … That’s because fermentation helps reduce some of the antinutrients naturally found in soy foods (60). However, more research is needed. However, research suggests that soy isoflavones differ from estrogen in many ways, with each having unique effects on the human body (12). Finally, not only are soybeans a common allergen, but they are also often genetically modified and may impact thyroid function in those with low levels of iodine.
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