Should you avoid soy?

It’s the plant-based protein that vegetarians and vegans rely on to get their nutritional fix, and the last few years has seen soy (also known as soya in Europe) consumption skyrocket. In fact, you would be hard-pressed to find vegetarian and non-vegetarian food that doesn’t contain soy; think tofu, miso, edamame, soy milk, salad dressings, veggie burgers and chocolate (often in the form of lecithin), and it is also in nearly every cereal. Yet soy is now at the center of some controversy over whether its benefits to cardiovascular health and weight loss outweigh the negatives as a hormone disruptor. We’re dealing with mass dietary confusion. Here’s what you need to know…

Soybeans are high in protein and contain all of the essential amino acids we need. Originally native to East Asia, the beans were traditionally fermented to create naturally probiotic-rich foods like tempeh and miso. Soy is also a potent antioxidant, rich in fiber, free of cholesterol, and doesn’t have the saturated-fat content you would find in animal products. So far, so good. But we’re eating more soy than we realize. It’s estimated that 60 per cent of all processed foods contain some form of ‘junky’ soy, a type of refined soy that is used to increase the protein content of processed meat, stop industrial breads from shrinking, and keep cakes and pies moist.

Heart-healthy, full of fiber and shown to reduce levels of cholesterol, soy is also a lean source of protein; one cup of edamame packs around 17g of protein, which equates to around 3oz of ground beef or a hard-boiled egg. “However, the problems start occurring when you move from traditional forms of soy to junky soy,” says Eve Kalinik, nutritional therapist. So what about those ‘healthy’ veggie burgers? “Even though they don’t have as much fat as meat, they are loaded up with salt and artificial ingredients. Instead, go for whole soy foods, like edamame, soybeans, or soy nuts,” suggests Kalinik.

Soy contains estrogen-like compounds (phytoestrogens) called isoflavones. Research shows that having very large concentrations of soy can mimic the effects of estrogen and could possibly promote the growth of some cancer cells, affect female fertility and may have the potential to cause thyroid issues. It’s this concern that has caused many restaurants to be wary of soy, including Le Pain Quotidien, who globally took soy milk off the menu at the end of last year. At the same time, other studies show that soy consumption could help in lowering high cholesterol and may lessen the symptoms of menopause. These estrogen-like compounds are also found in animal products – meat, dairy and eggs (even grass-fed and organic dairy comes with naturally-occurring plant estrogens).

Eat whole forms of soy, and keep an eye on your overall intake. If you have swapped all your dairy for soy alternatives, consider exchanging some for coconut and nut milks and spreads. While the science is still being debated, the American Institute for Cancer Research (AICR) recommends moderate consumption of around two servings of soy a day.