Dr. Samantha Ristimaki, BSc, ND
There is much controversy surrounding soy products. Not only is 95% of North American soy genetically modified but it is also documented to have a weak estrogenic effect. This gets really scary when we consider the prevalence of hormone-related cancers like breast cancer.
Not all soy is created equally though. There are actually 2 types of soy:
- Non-Fermented: isolated soy protein, soy milk, soy beans, soy oil
- Fermented: miso, soy sauce, tempeh, soy yogurt
Non-fermented soy tends to be more processed. Vegetarians should use caution using soy milk or soy protein as a primary protein source. These products contain enzymes that can block protein absorption and inhibit the production of protein-derived hormones. Daily consumption may also inhibit the uptake of thyroid hormones which will disrupt the body’s metabolism.
Energy and other nutrients can also be disrupted with too much non-fermented soy. They contain hemagglutin that can decrease the ability of red blood cells to absorb and distribute oxygen in the body. Another compound call phytic acid latches onto nutrients like iron and inhibits absorption.
Traditional Asian diets contain fermented soy products. The fermentation process actually increases the digestibility and bioavailability of nutrients in the food. The fermentation process deactivates hemaggluting and enhances protein absorption. Tofu, although not fermented, is processed in a way that removes the compounds that inhibit nutrient and protein absorption.
If breast cancer risk is a concern, you need to consider the estrogen effects of soy. Soy contains isoflavones which are linked with estrogen production. Non-fermented soy products are most likely to create estrogens that are associated with breast cancer where as fermented product contain an isoflavone form that stimulates an estrogen that is not associated with breast cancer. If you want to play it safe, skip the soy milk and tofu but savour some soy yogurt!
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Thanks for the info, as a vegetarian, soy is a regular staple of my diet. Although I appreciate the advice, I would like to see some more solid facts, studies and other people’s opinions besides just this one. Thank you again, and please update if you find anymore articles relating! – Amy
I read this as I’m drinking my soy latte…UGH!
Thank you for your input. This article was not meant to suggest that all soy is bad. There are in fact several proven health benefits of soy. It is important to understand all the facts about soy especially if you are using it as a primary source of protein.
You may want to check out the following article. It sites several current studies about the pros and cons of soy products.
http://www.wellbeingjournal.com/index.php?option=com_content&task=view&id=43&Itemid=58
If you have any further questions or concerns, I would be happy to discuss them.
I use soy milk for lactose reasons. After reading your article, I am considering switching to lactose-free milk. Would you know of any similar risks associated with lactose-free milk?
I would encourage patients to use organic cow’s milk vs regular milk. But it milk upsets you, lactose may not be the only thing that your body reacts to…casein and whey are also common allergens found in cow’s milk products. You may want to try almond milk or rice milk as an alternative.
Another instance of damned if you do and damned if you don’t! I switched from Dairy to Soy because of a dairy intolerance (and boy, was it hard!). Is soy in moderation okay, or is it enough of a risk to really have to stop all together?
That’s really a personal choice. As I mentioned, not all soy is created equally. It is definetly worth while to educate yourself about it and make a decision with which you feel comfortable.
Soy has been a highly prized, natural source of protein and nutrients for thousands of years, and happens to be biochemically anti aging by nature of action. It is one of the world’s sacred grains and a food staple for many ethnic countries for centuries. Although, a well balanced diet and lifestyle that includes healthy levels of soy can bring you health benefits unsurpassed by none. Dont over do anything when it comes to consumption and everything in healthy moderation is key.
Into which category does extra firm tofu fall? The better or the worse soy category?
I typically try to cycle proteins and take one day off from soy from each week and on those days I get my protein from other legumes, grains, and sometimes dairy sources (like whey).
All that said, I’d rather take from the “bad” category of soy than drink milk with its saturated fat and hormones and meat (I can’t get over the fact that I’m eating “flesh” – it’s disgusting to me).