Soy has been in and out
of the headlines. Mixed messages in the media about the consumption of soy
products have left many confused consumers in their wake. Previous studies done
on animals have demonstrated negative outcomes resulting from consumption of
soy products; however, new evidence suggests consuming soy may be beneficial
for humans.
Soybeans are legumes
that have been eaten for thousands of years. The controversial component of soy
products is a type of isoflavone called phytoestrogens, or plant estrogens. It
is important to note that animals absorb and utilize phytoestrogens differently
than humans, so the previous animal research on soy consumption has led to many
of the misconceptions surrounding the safety of soy foods.
With human studies and
trials there have been little to no negative outcomes resulting from soy
consumption; in fact, there have been positive benefits demonstrated from
consuming moderate amounts of soy (around one to two servings per day).
Isoflavones have demonstrated a protective effect against hormone-dependent
cancers.
One study that included
10,000 breast cancer patients consuming at least 10mg of isoflavones from soy
food was linked to a 25 percent decrease in breast cancer recurrence. This
effect was seen in both patients from the U.S. and from Asia. The foods
containing soy that were consumed included tofu, tempeh, edamame, soybeans and
soy milk. The foods excluded from the diet were more processed forms of soy,
including soy protein isolate found in a variety of foods such as cereal and
protein bars.
Bottom Line: Research has
demonstrated that soy is safe for men, women and children in moderate amounts.
As with any food, it is important to choose the less processed forms such as tofu,
tempeh and edamame. Soy can be a nutritious alternative to meat and dairy
products for both vegetarians and omnivores.
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