Soy has long been a topic of debate and confusion, plagued by myths and misinformation that have left many questioning whether it’s a friend or foe to our health and the planet. Is soy really responsible for hormonal imbalances? Does it contribute to deforestation and environmental harm? And what about genetically engineered soy—should you be concerned? In this article, we’ll explore these common concerns with science-backed insights to uncover the truth about soy. Whether you’re a health-conscious eater or just curious about this plant-based powerhouse, it’s time to separate fact from fiction. Is soy bad for you or is soy good for you?
Table of contents
The Most Common Soy Myths
Soy is often a controversial topic. There are mainly three kinds of accusations that are being made:
- Soy grows men boobs and contributes to breast cancer.
- Soy farming causes rainforest destruction.
- Soy is genetically engineered.
Let’s look at those claims one-by-one.
Debunking the Health Related Soy Myths
First, a 2020 study shows that regular consumption of fermented soy foods — specifically miso and natto — may reduce all-cause mortality risk.
Another 2019 study discussed how the soy isoflavone genistein could have therapeutic effects on menopause symptoms like hot flashes, as well as several menopause-related diseases, with few to no adverse side effects.
Then, a 2019 study published in the European Journal of Clinical Nutrition found that regularly eating soy foods was protective against metabolic syndrome. And the most protective effects were seen among those who ate soy foods often.
Furthermore, a 2020 meta-analysis examined 52 research trials and found that soy isoflavones could help prevent osteoporosis in people of all weights.
A huge 2003 study published in the Journal of the National Cancer Institute found that women with a high intake of soy (in the form of miso soup) reduced their risk of breast cancer by 54% compared to women with a low intake of soy. Moreover, a 2010 study published in JAMA concluded that soy products reduce rates of breast cancer recurrence and cancer mortality.
Finally, numerous studies have shown that there’s no rise in estrogen levels among men who consume soy foods, nor is there an effect on testosterone levels. And a 2010 meta-analysis of 15 placebo-controlled studies concluded that “neither soy foods nor isoflavone supplements alter the measures of bioavailable testosterone concentrations in men.”
The Estrogen Scare
Where does the fear or estrogen in soy come from? Soy contains compounds called phytoestrogens, which are often confused with human estrogen. However, these plant-based compounds act very differently in the body, sometimes even blocking estrogen receptors, which can have protective effects against hormone-related cancers.
What About Deforestation and Soy?
The next in line when it comes to soy myths, is deforestation. Approximately three-quarters of the world’s soy harvest is used as livestock feed. This isn’t just inefficient. It’s a protein factory in reverse. Why? Because it takes about 12 pounds of feed (such as corn or soy) to create one pound of feedlot beef. For pork, it takes about seven pounds of feed to produce one pound of edible meat, and for chicken, about four. So, as counterintuitive as it may sound, if you want to save farmland and rain forests from being turned into soy plantations, you might be most effective if you eat more soy and less meat. There’s more soy in a pound of feedlot beef than there is in a pound of tofu.
By choosing soy directly in its minimally processed forms rather than consuming animal products fed with soy, we can help reduce the environmental impact of soy farming.
What About GMO Soy?
In 2018, 94% of the soybeans in the US were genetically engineered. Most genetically engineered soy has been directly sprayed with glyphosate and other herbicides, some of which are carcinogenic. Glyphosate has made recent news for being the subject of more than 10,000 cancer lawsuits. Choose organic or non-GMO certified soy to steer clear.
Also, most GMO soy is used for food for animals, predominantly poultry and livestock, and making soybean oil. It is also used as ingredients (lecithin, emulsifiers, and proteins) in processed foods.
While concerns over GMO soy are valid, it’s worth noting that the majority of GMO soy isn’t consumed directly by humans but rather ends up in animal feed, processed foods, or oils. Opting for organic, non-GMO soy ensures you’re steering clear of these issues.
The Healthiest Soy Products to Eat
Now that we’ve talked about all the soy myths, what should you eat? Whenever you can, choose organic non-GMO whole soy products such as edamame beans, soy curls, cooked or roasted whole soybeans, tempeh, miso, and natto. You can even make a hummus with cooked soybeans.
Second best are minimally processed soy products i.e., tofu (silken and firm), additive-free soymilk, tamari.
Steer clear of non-organic GMO soy as well as overly processed soy products e.g., isolated soy protein, soy oil, and products containing these processed isolates.
Here are some recipes that use healthy soy products:
- How to Cook Soybeans
- Tofu Hummus with Soybeans
- Soybean Hummus Without Tahini
- 5-Minute Miso Soup
- Mediterranean Savoury Tofu Rolls
- Tofu and Cinnamon Pancakes
- Chocolatey Tofu Cheesecake
- Simple Baked Cheesecake with Tofu
- Pumpkin Cheesecake with Silken Tofu
- Vegan Mac and Cheese
- Baked Tempeh in Red Wine Marinade
Soy Allergy
Finally, there are people allergic to soy. In such an allergy, the proteins in soybeans bind to IgE antibodies made by the person’s immune system, causing the immune system to regard soy as a foreign invader requiring destruction. This triggers an excessive immune response that results in an allergic reaction. Obviously, if you have a genuine soy allergy, you need to avoid soy.
In Conclusion: Rethinking Soy Myths
Coming back to the question we started with. Is soy bad for you or is soy good for you?
Soy has been a topic of debate for years, often caught in the crossfire of myths and misinformation. But as we’ve seen, when you take a closer look at the science, it tells a very different story. Soy is not only a nutrient-dense, versatile food but also a sustainable choice that can benefit your health and the planet.
As with any food, balance and variety are key. By including soy in a well-rounded, plant-based diet, you can enjoy its many health benefits without fear.
So next time you hear a myth about soy, remember to question it and look to the evidence. Your plate—and your body—deserve the truth.
Have thoughts, questions, or personal experiences with soy? Let’s continue the conversation in the comments below or on social media. Together, we can clear the air and embrace a more informed approach to nutrition.
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