To Soy or Not to Soy?

Let’s talk about soy.

Soy foods have been the subject of controversy for decades now. Put very simply, some medical research has produced concerns about the phytoestrogens in soy and how these might affect human hormones, even linking them to increased rates of breast and prostate cancer. And these studies are valid. However, much of this research does not distinguish between natural and organic soy foods and genetically modified soy products. And there is a very big difference; while processed and genetically-modified soy foods do pose a wide range of dangers, organic and fermented soy are not only safe but also provide a variety of health benefits.

Soybeans have a high phytoestrogen content. What are phytoestrogens? These are natural plant hormones that mimic estrogen in the body. For some people, these estrogens may help balance their hormones, particularly for women in their menopausal years. Others, such as women with estrogen-receptor positive breast cancer, or people with low thyroid function, should be cautious with their soy intake. Most people with hypothyroidism can drink up to 1 cup of organic soy milk daily without negative consequences. It is important to keep in mind that, unlike soy milk (which contains phytoestrogens), cow’s milk contains very high levels of REAL estrogen, which definitely does disrupt human hormones and poses a far greater risk of hormone-related cancers than do soy products. Phytoestrogens also play a beneficial role in helping the body deal with excessive toxins, as they attach to estrogen receptor sites, blocking harmful xenoestrograns (chemical estrogen mimickers such as BPA that are known to cause hormonal imbalances).

Don’t forget that Asian cultures have been consuming soy foods for millennia, and studies have shown that these populations live longer and have lower rates of cancer than North Americans. In one study, researchers found that daily intake of miso (a fermented soybean paste) was linked to lower death rates from stomach cancer in more than 260,000 Japanese men and women. The main difference, of course, is that these populations are consuming largely fermented, non-GMO soy. During the fermentation process, “anti-nutrient” levels in soybeans are reduced, and their beneficial properties become more available to the digestive system. A notable benefit of fermented soy, particularly natto, is that it is a very good source of Vitamin K2, which is important for blood clotting, preventing cardiovascular disease, osteoporosis, dementia, and certain types of cancer.
Isoflavone aglycones are anti-carcinogenic substances found in traditionally fermented soybean products. In non-fermented soy products, however, such as tofu and soy milk, these isoflavones are present in an altered form which has no anti-carcinogenic effect. Furthermore, soybeans contain large amounts of beneficial Omega-3 fatty acids, which are susceptible to rancidity when subjected to high pressures and temperatures, such as happens in processed and refined soy foods.

The unfortunate reality of our modern North American food system is that over 90% of the soy we have access to is genetically modified. Besides these plants being loaded with toxic pesticides, they also contain genes from bacteria that produce a protein that has never before been part of the human food supply. Refined and processed soy foods like soy protein isolate are subjected to a high-temperature, high-pressure extrusion process to produce something called Textured Vegetable Protein (or TVP). Numerous artificial flavourings, particularly MSG, are often added to TVP products to mimic the flavour of meat. These soy products greatly inhibit zinc and iron absorption, may cause enlarged organs, particularly the pancreas and thyroid gland, and increase deposition of fatty acids in the liver.

The bottom line is that soy is neither good or evil. It’s just food. And like all food, it is healthy in its most natural form, and unhealthy when it is adulterated. We should always do our best to avoid refined, processed and genetically modified foods of any kind whenever possible, as these pose a wide variety of dangers and long-term health consequences which are still largely unknown. Humans have been eating organic and fermented soy foods for thousands of years with little-to-no health issues and many benefits. It all comes down to eating real, whole plant foods, eating the way our great grandparents did – as close to nature as possible.