Soy Foods – Friend of Foe to Your Health?

Like all foods you consume, you should moderate the use of soy in your diet, just like you would any other food. You wouldn’t for example, eat all fiber or all green veggies. Moderating what you eat is always a good way to ensure you’re getting enough of the various food groups without going overboard.

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You may have read that the use of soy foods in your diet isn’t good for you. In most cases however, the health benefits of soy far exceed any health risks. So far, there have been no conclusive studies proving that soy is harmful to your health.

Sales of Soy Foods

Soy foods have become increasingly popular among health conscious individuals since the early 1990s. In 2000, approximately 27% of United States consumers reported using soy products at least once a week, which was nearly double the amount in 1998.

Sales of soy products are up and are projected to increase due in part to an FDA approved health claim. From 1992 to 2008, sales of soy have increased from $300 million to $4 billion. Today, the US produces 49% of the world's soybeans. It is a huge cash crop but is mainly used as livestock feed.

The increase may also be attributed to new soyfood categories being introduced, soyfoods being repositioned in the market place, and new customers selecting soy for health reasons.

Nutritional Value of Soy Foods

Soybeans were first used as early as the 11th century BC by the Chinese as both food and as medicine. Its use later spread to Europe and then ultimately made its way into the US by the early 1800’s.

Soybeans are high in nutritional value and contain up to 35% oil, 24% carbohydrate, and 50% protein. Soybeans are rich in minerals and trace elements, including calcium, iron potassium, amino acids, and vitamins, and are a good fiber source.

*Moderate consumption of foods that contain phytoestrogens do not provide sufficient amounts to elicit a negative physiological response in the human body.

My first exposure to the benefits of soy foods was when our family attended the State Fair in Raleigh, N.C. back in the early 1960's. Several vendors were selling roasted (salted and unsalted) soybeans and BBQ flavor roasted soybeans. The salesman we bought them from told me that they were really good for me! Since I was only four or five years old at the time, I only knew they were a delicious food I had never tried before and quickly gobbled them up.

Years ago while attending Therapeutic Massage Therapy and Bodywork school, I gave up cow’s milk and tried soy milk. I thought it was simply yummy! My past experience with soy also led me to try other soy products. Soy foods in moderation are an excellent way to get more low fat protein in your diet!

Health Benefits of Soy Foods

Adding soy to your diet can reduce your cholesterol by up to as 9% in a month. The amount and type of soy you eat is key to enjoying its health benefits.

According to a recent research study done at the University of Kentucky, you should choose uncooked forms of soy such as tofu, soy milk, or natural raw soy nuts. The amount of soy that helps to lower cholesterol levels the most, was equivalent to two 12-ounce servings of soymilk daily or two 2-ounce servings of tofu. Even if you cook tofu, it doesn’t destroy the soy proteins responsible for the cholesterol-lowering effect. Eating more soy than the recommended amount won’t give you more benefits however.

Scientists agree that foods rich in soy protein can have considerable value to heart health, a fact backed by dozens of controlled clinical studies. A year long review of previous research studies done in 1999 prompted the FDA to allow a beneficial ‘health claim’ on food labeling. Companies who produce soy products were (and still are) allowed to state ‘that a daily diet containing 25 grams of soy protein, also low in saturated fat and cholesterol, may reduce the risk of heart disease’.

To qualify for the health claim, foods must contain at least 6.25 grams of soy protein per serving and fit other criteria, such as being low in fat, cholesterol, and sodium. The claim is similar to others the agency has approved in recent years to indicate heart benefits, including claims for the cholesterol-lowering effects of soluble fiber in oat bran and psyllium seeds.

Whole soybeans are naturally low in saturated fat, which helps promote better bone and heart health.

Soy foods can be a good substitute for animal products because soy is a 'complete protein'. Soybeans contain all the amino acids essential to human nutrition, which must be supplied in the diet because they cannot be synthesized by the human body. Soy protein can replace animal-based foods, which also have complete proteins but also contain more fat, (especially saturated fat), without requiring major diet adjustments.

Tofu is made from cooked puréed soybeans processed into a custard-like cake. It has a neutral flavor and can be stir-fried, mixed into "smoothies," or blended into a cream cheese texture for use in dips or as a cheese substitute. It is available in three textures; firm, soft and silken.

Soymilk is produced by grinding dehulled soybeans and mixing them with water to form a milk-like liquid. It can be consumed as a beverage or used in recipes as a substitute for cow's milk. Soymilk, sometimes fortified with calcium, comes plain or in flavors such as vanilla, chocolate, and coffee. For lactose-intolerant individuals, it can be a good replacement for dairy products.

Soy flour is created by grinding roasted soybeans into a fine powder. The flour adds protein to baked goods, and, because it adds moisture, it can be used as an egg substitute. Soy can be found in cookies, breads, and snack bars. It also can be found in cereals, pancake mixes, frozen desserts, and other common foods.

Textured soy protein is made from defatted soy flour, which is compressed and dehydrated. It can be used as a meat substitute or as filler in dishes such as meatloaf.

Tempeh is made from whole, cooked, fermented soybeans formed into a chewy cake and used as a meat substitute.

Miso is a fermented soybean paste often with rice or barley and added for seasoning and in sauces or soup stocks.

Soy protein also is found in many meat analog products, such as soy sausages, burgers, franks, and cold cuts, as well as soy yogurts and cheese, all of which are intended as substitutes for their animal-based counterparts.

Soy has recently also been added to many beauty products that help rebuild the structure of skin, hair, and nails, because of it's high protein content.

Possible Contraindications of Soy Foods

A 2001 literature review suggested that women with current or past breast cancer should be aware of the risks of potential tumor growth when consuming soy foods, based on the effect of phytoestrogens that promote breast cancer cell growth in animals.

A 2006 commentary reviewed the relationship between soy and breast cancer. It stated that soy may prevent breast cancer, but cautioned that the impact of isoflavones on breast tissue needs to be evaluated at the cellular level in women at high risk for breast cancer.

A high consumption of omega 6 polyunsaturated fatty acids, (which are found in most types of vegetable oils including soybean oil), may increase the likelihood that postmenopausal women will develop breast cancer. Another analysis suggests an inverse association between polyunsaturated fatty acids and the risk of breast cancer.

Because of the phytoestrogen content, some studies have suggested that there is an inverse correlation between soybean ingestion and testosterone in men. For this reason, soy may protect against the development of prostate cancer.

A theoretical decrease in the risk of prostate cancer should be weighed against the possible side-effects of decreased testosterone, which are unclear. The popular fear that soybeans might cause reduced libido and even feminine characteristics in men has not been indicated by any study.

Soy foods intake does not affect sperm motility, morphology, or ejaculate volume.

The FDA granted the following health claim for soy: "25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

One serving, (1 cup or 240 mL) of soy milk, for instance, contains 6 or 7 grams of soy protein.

An American Heart Association review of a decade long study of soy foods benefits casts doubt on the FDA allowed "Heart Healthy" claim for soy proteins and does not recommend isoflavone supplementation. The review panel also found that soy isoflavones have not been shown to reduce postmenopausal 'hot flashes' in women and the efficacy and safety of isoflavones to help prevent cancers of the breast, uterus, or prostate is in question.

The chief concern that most people should keep in mind about the consumption of large amounts of soy is that there is a risk of mega-dosing on isoflavones. If you were to consume 100 grams of soy protein per day, your daily *genistein intake could easily exceed 200 milligrams per day. This level of genistein intake should definitely be avoided.

*Genistein - an isoflavone found especially in soybeans and shown in laboratory experiments to have anti-tumorous activity.

Still, many people use soy foods to help them improve their health. Many people use soy products to prevent or treat a variety of health conditions, including high cholesterol, menopausal symptoms, memory problems, high blood pressure, and prostate cancer.

It seems like the poor soybean is being picked on just the same way eggs were years ago. As with everything else in your life, your consumption of soy foods should be moderated for the best health benefits. Moderating consumption of all the foods you eat, should be your mantra. Eating a well rounded, balanced diet, rich in nutritional foods, is the key to good health. Soybeans are beneficial to you when they're consumed with other beneficial foods, so don't be afraid to try some soy products today!

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