Is Soy Good For You? Nutritionist Weighs In
There are so many benefits of including organic or non GMO soy in you diet. It’s so wild that Instagram and Tiktok users not educated in nutrition are spreading so much misinformation. It’s important to look towards updated research as well as it’s always evolving. For example, a family member was told to avoid soy many years ago due to a breast cancer diagnosis. If you look at government cancer websites now, they encourage consumption to reduce risk.
Do not get your nutrition information from a wellness influencer.
Some benefits of consuming soy products:
Perimenopause
Eating more soy products leads to less hot flashes in perimenopause (research)
Cancer Risk
Less breast and prostate cancer risk for for those consuming soy products (research)
Calcium
A great source of calcium, especially those that are dairy free as the majority of soy milks and tofu are fortified. Women in menopause and plant-based people need to focus on hitting their calcium goals daily and consuming soy makes it easier. Calcium intake is one tool in the toolbox to help support healthy bones and reduce risk for osteoporosis.
Iron
A source of non-heme iron. Soybeans contain 2.5 mg per 3/4 cup. The iron goal for an adult female is 18 mg per day so you’re off to a good start including a variety of soy products along with other iron containing foods. Heme iron is associated with increased risk of several types of cancer, type 2 diabetes and coronary heart disease (research)
Women’s Hormone Health
Phytoestrogens are 1000 times weaker than endogenous estrogen. If a client has high levels of estrogen I often recommend soy and other phytoestrogens to replace the stronger estrogen with weaker phytoestrogens. We now also know that if a women has low estrogen due to perimenopause including phytoestrogens would be considered helpful to raise levels, even if weaker. Start by working on your gut and ensure other hormones, such as cortisol and thyroid hormones are in range. Hormones have precursors and if a couple are really high then the body just doesn’t have the ability to pump out enough estrogen for example.
Plant-based Eating/Replacement for Meat
A plant-based diet is beneficial for heart health and cardiovascular risk. Including tofu/edamame/ in a vegan or plant-forward diet is a great meat replacement. Soy products use less resources than meat does so it’s a win for the planet too. Most of the soy grown is actually going to farmed animals, not humans!
Protein
A great source of protein! 1 cup of tempeh is 31g of protein. Smoked tofu has 14g for half the block. Throw some edamame on a salad and you’ve boosted your protein intake for the day. Or use soy milk in your matcha or coffee for an easy 7-8g. Unlike almond, oat or cashew milk, organic soy milk has protein to help keep you satiated and your blood sugar levels more balanced
Cardiovascular Health
Soy products are a great source of unsaturated fats, the best kind of fat! A diet higher in saturated fast can lead to non alcoholic fatty liver disease (NAFLD) and more cardiovascular incidents
Longer healthier life with plants? Likely!
A large cohort study conducted over 16 years shows lower overall mortality with switching 3% of protein from animals to plant sources. That is with only a 3% reduction in animal protein, imagine even higher?
30 Plants a Week
More variety in your diet by including soy, unless allergic. We know that 30 different plants per week is beneficial for our gut microbiome
Even with all these benefits, there are still a lot of people out there that are unconvinced and spreading misinformation.
The funny thing is, they may actually be consuming other phytoestrogens, such as flax seeds or beer and nothing thinking twice about it.
There is also a meta analysis (compilation of all research on the topic) that shows soy DOESN’T lower testosterone in men or increase their estrogen levels negatively. I know of a few vegan bodybuilders and lack of muscle is not a concern there!
Recipes with Soy:
delicious thai curry
Don’t forget to check out my free Veganuary resource guide if you’re thinking of adopting a more plant-forward way of eating. Please send this to your friends so they feel confident eating soy products and don’t shame others for enjoying them.
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Jordan Bruce, plant-based gut nutritionist
As a gut health nutritionist, I give you practical tips, plant-based foods high in iron and a recipe. I also explore reasons why your ferritin may be low.