Due to the recent soy controversy and my readers’ inquiries about the bean, I feel impelled to throw light on this issue. Strange enough, it is always the very same story circulating around via e-mail and returning to me for comment.
It is about this young woman who discovered the benefits of soy and decided to apply them to herself, only in an exaggerated fashion. Please pay close attention to what she wrote: “I began to fortify my body with the best and healthiest foods I could find. Tofu was the main ingredient in every healthy dish and I bought Soya milk almost every day and used it for everything from cereal to smoothies or just to drink for a quick snack. I bought Soya muffins, miso soup with tofu, soybeans, soybean sprouts, etc.” By flooding her system with phytoestrogens found in soy, she triggered hormonal imbalance. With such soy concentration coming from her diet, she developed health complications. What is the wonder in that?
For centuries, Asians have been enjoying soybean in its various forms of tofu, tempeh, miso, soymilk, and more. Believe it or not, they have less cancer incidents than Westerners, even though they add it to soups, salads, meat and vegetable dishes, snacks, and desserts for breakfast, lunch, and dinner. Whereas, modern medicine has only recently recognized the bean’s benefits for its protective effects on the heart, bones, and hormonal system. After reviewing 27 clinical trials, the American Food and Drug Administration (FDA) approved the daily consumption of 25 grams of soy (in Japan 7-11 grams) for lowering cholesterol levels and risk of heart disease. This approval only triggered the soybean industry frenzy. Manufacturers rushed to make soy protein concentrates, isolates, and texturized soy proteins part of many baked goods and processed foods like cereals, drinks, energy bars, soy meat and burgers, hydrogenated oil (inflammation-causing trans fat), and smoothie powders. “Concealed” soy (in almost 80 percent of processed foods) has hiked soy consumption to dangerous levels, raising health risks of cancer and thyroid problems. Such abuse caused soy critics to denounce the bean, resulting in conflicting reports and confusion among the public who are still uncertain of the outcome of the ongoing debate.
Because soy contains phytoestrogens (plant derived estrogen), high consumption of its protein, isoflavones, and isolates lead to breast cancer (in lab mice without ovaries). With overconsumption of “hidden” soy in processed foods as well as genetically modified vegetable proteins processed through high heat and pressure like in soy protein isolates, risk of cancer, thyroid disruption, and allergies have risen, alarming consumers.
Compounds known as goitrogens in soy, broccoli, and cauliflower can disturb thyroid functions in susceptible individuals with iodine deficiency. Such compounds also restrict the assimilation of thyroid medication and block thyroid hormone-producing enzymes.
However, numerous studies suggest that soy is heart friendly through decreasing blood fat levels, reducing blood pressure, and dilating blood vessels. Soybean’s other boon for the heart is its omega-3 fatty acids, also found in fatty fish and walnuts. Phytosterols in soy have two compounds, sterols and stanols; both are structurally like cholesterol. They race to plug cholesterol receptors in cells, blocking the way for bad fats and deterring the re-absorption of cholesterol, which circulates back with liver bile, thus reducing cholesterol by 5 to 10 percent. In trials, phytosterols also enhanced immunity in HIV patients. Studies indicate that soy protein in food relieves some menopausal symptoms without disrupting the body's hormones, unlike isolates.
Finally in order to reap soy benefits, eat it moderately within a balanced diet. The Arabic saying reminds us that “Abuse gives opposite effects.” Water, for example, is necessary for survival, but excess intake can overwork the kidneys and dilute nutrients. Therefore, moderation is the key to health.
Soybean is a healthy legume; it is not in your health interest to be deprived of its benefits because of misconceptions or misuse. Isolated supplements should be avoided unless absolutely necessary or prescribed, but whole unprocessed soy foods are healthy in reasonable portions. Its healthiest form is the fermented one, tempeh and miso. Fermentation improves its digestibility and degrades phytic acid content, which reduces nutrient assimilation (zinc, calcium, and magnesium) and cause painful gases. Mixing soy with other proteins, adding seeds like cumin, fennel, and anise, and soaking the bean overnight mitigate its unpleasantness. However, should you have health risks (predisposition to cancer, thyroidism, or allergies) replace soy with fish, chicken, turkey, legumes, nuts, and seeds. Otherwise, enjoy your soy like a billion plus Asians do!