Is Soy Killing You?
I’ve read lots of contradictory articles about the health benefits of soy. Some say it’s terrible for you, others say it’s the next best thing since sliced bread.
I do personally eat soy, but I try to limit my consumption of it. It’s that age old adage that says “all things in moderation”. For me, this applies to soy as well.
However I always wonder when I eat it if I’m doing something good for my health, or something damaging.
What exactly are the arguments for and against soy?
Arguments FOR Soy
- Lowers cholesterol
- High in protein
- Promotes healthy bones and heart
- Rich source of minerals, including Omega 3 fatty acid
- Eases menopause symptoms
- Helps prevent prostate cancer
Arguments AGAINST Soy
- Soy actually reduces the absorption of certain minerals in the body
- Causes pancreatic disorders due to inhibited protein digestion
- Soy produces estrogen, which many men have found can lead to cancer (Source)
- Increases your bodies need for the B12 vitamin
- Toxic chemicals are produced in the processing of soy
- Soy is very high in aluminum which can damage your nervous system and certain organs
- Soy is a high allergen food
- Soy can have devastating effects in infants who cannot tolerate it
With all this arguing and disagreeing going on, it’s tough to know what the right move is. Both sides claim to have studies to back up their findings.
I will say this, both sides seem to agree that fermented soy is a healthy product. The fermented version actually does give you all the health benefits that pro-soy folks are screaming from the roof tops.
Fermented Soy Products
(just to name a few)
- Miso
- Tamari
- Tempeh
I’m curious what your take is on soy. Do you include it in your diet or try to avoid it at all costs? Let me know how soy fits into your clean eating diet and what your thoughts are. Place your vote and leave your comment below.
25 comments
I have the same problem on what exactly to believe with soy. I think there are good soys and bad soys…bad soys being the overly processed ones. I personally don’t really eat soy, like tofu…but it’s just a personal preference because I don’t like the taste/texture. (It kind of reminds me of meat fat.) I’ll occasionally drink soy milk. I do actually love edamame though which is a soybean, so if that counts…then yes I definitely eat that!
Thanks for weighing in Michelle! I love edamame beans myself, although I don’t buy them often for some strange reason. They are yummy though!
With all of the contradictory information I have read about soy I decided to stay away from it. I think children should not be given soy because of the estrogen issue. I read that giving a baby soy formula was the equivalent of giving them birth control pills. I don’t know if that information is reliable but it was one thing that made me decide not to include soy in my diet. There are plenty of other things that are available so why risk it? I think soy may be one of those things that the giant corporations in the food industry are pushing. If that is the case then I do not think you can believe what they say the benefits are. The only benefit they care about is money.
I would have to agree with you there. Any time big business gets involved in food, you can pretty much bet it’s not good for you.
Thanks for commenting!
My boyfriend was a vegetarian for 12 years and ate a lot of soy. He thinks the high estrogen levels have damaged his testosterone levels! He stopped eating all soy products, and anything that might have soy in it, and also started eating meat again. He said he feels a lot better. Soy is kind of a scary thing!
Ya, I’m still not so sure about it myself. I’ve heard a lot of bad things, but have never experienced anything bad myself. I don’t eat a lot of it, but I do have it on occasion.
So sorry he went through that!
I have to have soy milk in replacement of dairy milk in ceresals and cooking as I am lactose intolerant (became so after a nasty bout of gastoentoritus in India 2 years ago) and have not expirienced any adverse effects since introducing soy into my diet, although it could be happening all on the inside without me knowing. But at the moment the worst thing about soy milk for me is some shops only sell the sweetened version!!
Hi SRM,
Yes, it can be frustrating to find unsweetened soy milk. Thankfully where I live, I can always find it. But I’ve been in places where they only sell the sweetened version. I hope you find a good source! I know that soy milk can really be a saving grace for those that cannot have dairy.
Good luck!
Tiffany
So much of soy grown these days is genetically modified (gene spliced) that it’s hard to know whethter the negativer effects are from the soy itself or the organisms whose DNA has been introduced, or the stuff that’s been sprayed on it, etc. I try to always get organicly grown soy products. Not a big fan of tofu although I did use it (with Unchicken broth) when my oldest son (now 32 yo) was vegan for many years. Maybe I should get some edamame seeds and get them growing in my garden-hadn’t thought of it before, but I do like them. One big problem for organic growers whose neighbors ar not, is that the pollen carries the altered DNA and so even with the cleanest organic practices their fields can be contaminated by the (necessary) pollinators who may have visited their neighbors crops. Also grains, including corn are wind pollinated so it’s virtually impossible to keep the pollen away.
Hi SRM,
Just a suggestion, you could always use unsweetened almond milk, unsweetened coconut milk, rice milk or hemp milk. There are many alternatives to soy, so I would suggest giving one a shot.
As for me, I do use tofu pretty regularly. Usually once a day, sometimes less. I’m experimenting with veganism right now and I’m learning that it is HARD to get lean, vegan protein at every meal without including tofu.
So I guess my opinion on soy is like yours: everything in moderation.
Thanks!
Kelsey
Jody,
You are so right. I just finished watching Food Inc. They said that about 90% of the soy in this world has been modified by Monsanto. It’s really tough to find soy that hasn’t been messed with. Good luck growing those edamames! Let me know how that goes, I’ve never tried it!
Tiffany
Hi Kelsey,
Those are great suggestions. I do like coconut milk, which is weird because I don’t generally like coconut. You’re right. It’s hard to get lean protein without including tofu. I finally went back to eating meat because it was so tough, but I’ve scaled way back on my meat consumption. It’s just to scary what’s happening to our meat supplies these days.
Good luck with the veganism! I give you props for trying!
Tiffany
I was never totally vegan, but have friends who are who I occasionally feed. I was vegetarian when I became pregnant with my oldest son (32yo) . Instead of pickle/ice cream or any other weird cravings I craved meat and occasionally salty things, neither of which I usually ate. So I figured the baby needed something I wasn’t getting. He went through the usual not wanting to eat anything green from about 2 you through middle school. He became a vegetarian in his teens and for many years cooked in a vegetarian restaurant. He has only recently begun eating meat again. Neither of us gave up eating eggs or cheese for very long.
btw beans, peas, lentils along with a whole grain will give you complete protein. How lean you keep it is up to you with whatever you add to it.
Another thing, although we have used canned beans for the convenience of not having to soak them, the recent findings of BPA in can linings, and of course transmitted to the food, has convinced me not to buy them any more. Lentils and split peas cook fairly quickly and do not require soaking. If we want other kinds of beans we will just have to plan ahead and get them soaking the day before.
Hi Jodi!
It’s so funny… I’ve never soaked beans before I’ve cooked them. I think I’m the odd-man-out though, because it seems to be fairly standard practice for most folks.
I hadn’t thought about the can linings. I may start buying bulk as well. Great suggestion! Thanks so much!
Tiffany
Soaking is supposed to make them more digestible and less gassy. Of course that means draining off the soaking water and adding fresh. A short cut is to cover them with water, bring it to a boil and boil for, oh I forgot how long, let ‘em sit for an hour and then drain and rinse them and replace with fresh water. I’m having a senior moment and too lazy to go look it up.There’s a substance in dried beans that causes fermentation and gas production in the digestive tract which the soak/rinse process eliminates. Split peas and lentils either don’t contain it or the amount is negligible so the soaking/rinsing can be skipped. They also cook much faster, 20 minutes or so. But if you don’t get bloating and hiney burps from them I guess it doesn’t matter.
LOL!!! Hiney burps. I love that!
Thanks Jodi! Informative as always!
Tiffany
I had pretty much cut out anything with soy a few years ago. My mother’s best friend was diagnosed with breast cancer and was cautioned not to eat anything with soy because her cancer was “estrogen positive.” But she was not really eating a high amount of soy to begin with, so as for causing cancer, I don’t think that came into play with her. Now I use tofu once or twice a week, because, as you said, there are not a great deal of lean protein alternatives and well, I just plain like it. I cut thin slices of firm tofu, marinate it in tamari and broil it for about 20 minutes, so it is taking the place of a meat on the plate. As far as it being processed, I guess the only option to be completely sure would be to grow it yourself. Not a bad idea, come to think of it! Here in the midwest I can’t get even tofu at Walmart, so my options are limited.
Hi Leigh!
Soy is in more foods that you think. Eating tofu is not the only way to get soy in your diet. If you read almost any processed food box/container/jar, you will see that soy has been added in some way. The issue with soy now is also that Monsanto has managed to convert 90% of all soy crops into GMO’s. So soy is a huge point of issue these days for many people. The soy we get now really messes with our hormones. It wouldn’t surprise me if soy was a contributor to her cancer. That said, I know nothing about her situation. So I can really comment on it.
I do still occasionally drink soy milk, but it’s organic. I would never buy soy that wasn’t, although, organic crops are quickly being contaminated by the GMO crops. It won’t be long until you just can’t get soy that isn’t a GMO. Pretty scary if you ask me.
I guess it’s easy for me to take this position because I’ve never truly enjoyed soy. I’d used it and still do. But only when I can disguise the flavor, mild though it is.
Growing soy yourself is a fabulous idea! Just be sure you get seeds that are non-GMO.
The best forms of soy to eat are fermented. Every medical report on soy says that fermented soy is extremely healthy for you. Like miso soup for example.
I certainly understand why people still eat soy and tofu. But more and more, I’m moving it out of my diet. It is now truly an occasional thing.
Your recipe sounds good!
One of the reasons I decided to go clean was that I kept seeing soy in processed foods. So, it’s a great way to eat, not just for weight loss. My mom’s friend had also eaten almost totally clean (although she didn’t call it that, she just did a lot of home cooking and lost a lot of weight) so I really don’t think that was an issue for her. Compared to people who drink soy milk, eat tofu all the time.
I don’t drink soy milk only because I just don’t care for the taste. I usually cook with cow’s milk and drink rice or almond milk. As far as miso, I love it, but it has so much sodium I can’t often justify using it.
Anyway, this is a really interesting discussion because people are really divided on it and not really sure what to do!
Hi Leigh,
I soooo understand. There are so many falsehoods mixed in with the truth when it comes to nutrition. It’s often hard to know what the right answer is. I guess it all boils down to what feels right to you, and what helps you feel healthy.
In doing research for my post, if found this to be a really heated topic. People feel very passionately one way or the other. And they both have valid points. So it makes it really hard for people who are on the fence.
Whatever you decide, it’s the right decision for you. So stick to your guns. You know your body best!
Does almond milk have a strong almond flavor? I like the nuts but can’t stand almond extract or angel food cake or Amoretto or anything else with that strong flavor.
I like Silk unsweetened soy milk. Others I’ve tried were pretty awful. 8th continent I had to run to the sink to spit out-couldn’t make myself swallow it. But my niece loves it. So if you don’t like one brand try another. Silk is organic and has no GMOs.
Hi Jodi,
Almond milk is relatively mild. It has a more “natural” almond flavor. It’s not strong like and extract, but it does taste like almonds. My best suggestion is just to try it.
I’ll try the soy you suggested. Thanks so much!
I thought I was being so virtuous over the last couple of years, starting every day with a bowl of Kashi Go Lean, 1/2 a banana, some berries, and Silk light original. Even before reading this post, though, I’d been hearing negative things about soy. I love the high protein content in my cereal, it really gets me through the morning, but maybe it’s time to re-think my breakfast routine.
I limit my soy intake. I eat tofu on occasion. I also have heard that fermented soy is generally better for you than regular. The problem is now soy is virtually in everything =(
Tasha – You are so right! Soy is truly in everything. That’s why I eat clean. The cleaner you eat, the less you will get in your diet. Because the truth is, any soy that is added to a product is a genetically modified soy. Not something I want to put into my body.
Fermented soy is a very healthy food. But again, make sure it’s organic or you’ll end up with a GMO.
It’s amazing what’s happening to our food supply, isn’t it?
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