Soy: How a Good Food Got a Bad Reputation
Explore the history and benefits of soy, as we debunk the myths and uncover the truth about this nutritious food.
Published June 14, 2024.
When you think of soy, what is the first thing that comes to mind? Is it the nutrient dense food or the “health risks” that accompany it? In the nutrition realm, particular foods get a bad rep that they don’t necessarily earn. A single study with a controversial finding can dominate headlines—even if 100 other studies conclude the contrary! Soy foods are an unfortunate example of this. Here's how soy became linked with an increase in cancer risk, how the research has panned out since then, and how soy fits into a healthy diet.
Soy's link to estrogen and other hormones
Soy is a legume that has been eaten for thousands of years in a number of forms. Soybeans contain polyphenols (a class of compounds found in plants) called isoflavones, which have a chemical structure that is similar to the hormone 17-β-estradiol, an estrogen hormone commonly called E2. Because of these structural similarities, isoflavones can actually bind to estrogen receptors and impart similar effects. And because hormones like estrogen are known to influence the progression of certain types of cancers, heart disease, osteoporosis and menopause, soy has caught the attention of researchers and consumers alike.[1]
Mouse studies led us astray in the relationship between cancer risk and soy intake
Research shows that high levels of estrogen increase breast cancer risk. So soy's isoflavone content made it the subject of much speculation that high intake of soy could be linked to a similar risk. Early animal studies investigating the link between soy, isoflavones, and cancer did find an increased risk of breast cancer, but with a major caveat—they were done in mice! In many cases, mouse studies are important models for human biology. But in the case of soy, it's quite the opposite. In mice, isoflavones increase estrogen levels, increasing breast cancer risk. But in humans, the isoflavones in soy are actually able to block the more potent natural estrogen produced by the body [2]. In fact, recent research has noted that soy foods have actually been linked to a lower risk of certain cancers, likely due to this process.
Where the research currently stands on soy and cancer
So much research has been conducted on the link between soy and cancer that the results are best interpreted through meta-analyses or systematic reviews. First, a review of 16 studies found that soy foods were significantly associated with a 29% decreased risk of prostate cancer.[3] Two meta-analyses found soy product consumption was significantly associated with a lower risk of developing GI cancer and gastric cancer.[4,5] A separate, large meta-analysis found that soy intake was protective against risk of breast cancer in Asian women, but had no effect on women in Western countries.[6] Lastly, a systematic review of the association between soy and risk of death from multiple causes found no association between consuming soy products and risk of all-cause death or risk of death from heart disease and cancer.[7]
Key takeaways: Soy has been associated with a decreased risk of prostate, GI, and breast cancer (among other types) in some populations. However, further studies are warranted in order to provide more insight into this relationship.
Soy intake is associated with a lower risk of type 2 diabetes—but the reason is unclear
A number of observational studies have shown that eating soy is associated with a lower risk of developing Type II Diabetes. However, scientists are unsure why this relationship exists. One study suggests that soy may improve the absorption of glucose, preventing large glucose spikes after meals.[8] Another potential explanation is that of substitution—replacing relatively unhealthy foods in the diet with soy. People who choose soy as their protein source tend to get less of their protein from animal sources high in saturated fats, which are known to increase the risk of diabetes. More experimental trials on the topic are warranted.
Soy may help to prevent osteoporosis
Osteoporosis is the weakening of bones, and commonly occurs in post-menopausal women and some men. Estrogen levels are key for maintaining strong bones, so as women’s estrogen levels decrease during menopause, bone tissue breaks down more quickly than it’s able to build back up. But soy's isoflavones may inhibit the breakdown of these tissues and help build them up, helping to ameliorate age-related bone density loss.[9] However, further studies investigating this association are warranted.
Swapping animal proteins for soy can help to improve cholesterol and body weight
Eating soy products can help to decrease your LDL (bad) and total cholesterol and increase your HDL (good) cholesterol.[10] In one study, animal-based proteins were swapped for 30g/day of soy protein (about ⅓ to ½ of participant’s total daily protein intake). After just 12 weeks, cholesterol levels and body weight significantly decreased. Cholesterol and body weight are important to keep within normal limits, as elevated measures of both are precursors to heart disease.
How to incorporate soy into a healthy diet
Decrease in disease risk aside, soy foods have properties that make them a great addition to a healthy diet! Soy now comes in many forms. You can find it in meat-alternatives like tofu and tempeh. Due to the rising prevalence of lactose intolerance, food scientists have put their heads together to create many alternatives to milk, cheese, ice cream and beyond from soy.
Soy is also a great source of protein. Unlike animal sources of protein, soy doesn’t have saturated fat, which is known to increase cholesterol levels. Edamame is a popular form of soy—1 cup of cooked edamame yields a whopping 17g of protein! You can even find soy-based protein powder now, which has been shown to increase muscle strength.[11]
Of note, we do not recommend isoflavone supplements, as there is not enough conclusive evidence that they improve health at this time.[12]
What you need to know about soy, cancer, and other health effects:
Soy foods include tofu, tempeh, edamame, soy-based milk, cheese, ice cream and soy protein powder
Resources
[1]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683102/
[2]. https://www.cancer.org/latest-news/soy-and-cancer-risk-our-experts-advice.html
[3]. https://pubmed.ncbi.nlm.nih.gov/29300347/
[4]. https://pubmed.ncbi.nlm.nih.gov/28642459/
[5]. https://pubmed.ncbi.nlm.nih.gov/25547973/
[6]. https://pubmed.ncbi.nlm.nih.gov/24586662/
[7]. https://pubmed.ncbi.nlm.nih.gov/29666853/
[8]. https://pubmed.ncbi.nlm.nih.gov/22005499/
[9]. https://pubmed.ncbi.nlm.nih.gov/21083367/
[10]. https://pubmed.ncbi.nlm.nih.gov/27757595/
